Bread, pasta, rice, and other refined carbs

If you consume more carbs than your daily limit, eating refined high-carb foods like white bread, pasta, rice, and pastries may prevent you from entering a ketogenic state.

These starchy foods have the following amount of carbs per serving:

• White sandwich bread: 1 slice (27.3 grams) - 13 grams
• Cooked white pasta: 1 cup (107 grams) - 33 grams
• Cooked white rice: 1/2 cup (186 grams) - 26.5 grams
• White flour tortilla: 1 regular (72 grams) - 36 grams

If you're not on a low-carb diet, you can consume these in moderation, but if you want to enter or stay in ketosis, you should limit them. Eating carb-heavy foods, like bread and rice is often avoided and replaced with the consumption of lean meats and fats. As an alternative, try using mashed or riced cauliflower or experiment with low-carb bread made from eggs, nuts, and seeds. Or consider alternatives like spiralized vegetables or shirataki noodles, which are healthier low-carb options.