The Ultimate Keto-Friendly Grocery Shopping List (2024)

We're more "healthy eating pattern" versus "follow this diet to a T" folks, but we get that not everyone can get on board with that way into balanced noshing. And for people who seek out a more structured, traditional way to building meals to maintain or lose weight, the keto diet no doubt popped up in your online search. If you're not sure what keto eating entails, or if it could be the right eating style for you, we're here to boil it down.

For starters, the ketogenic diet, known for its high-fat and very low-carb eating plan, pushes dieters to train their metabolism in a whole new way — you work toward what's known as ketosis, or when your body uses fat instead of carbohydrates as its primary energy source, and that's why foods like bacon and cheese routinely take centerstage, explains Stefani Sassos, MS, RD, CDN, director of the Good Housekeeping Institute's Nutrition Lab.

Unfortunately, this emphasis on fat and de-emphasis on carbs means that many healthy items that are part of a balanced diet and contribute to good overall health are off-limits (for instance, you can only eat certain fruits or vegetables, and you miss out on beneficial whole grains when following a strictly keto way of eating). And while research on the long-term effects of keto dieting is lacking (most studies have only looked at "up to two years" on the diet), existing literature suggests that it may result in nutrient deficiencies and potentially impact your heart, cognitive and digestive health.

That's why it's crucial to talk to your primary care provider before taking a swing at achieving ketosis, especially as there are some reports that suggest keto programs lead to yo-yo dieting. Here's what you need to know about keto-friendly foods you can eat, items you should avoid to maintain ketosis and treats you can enjoy every once in a while.

Editor's note: Weight loss, health and body image are complex subjects — before deciding to go on a diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.

Get ready for a whole lot of fat, some protein and just about zero carbs throughout your day. Keto-approved fridges and pantries include meat, seafood, dairy, eggs, nuts, fats and oils and some veggies that grow above ground.

• Plenty of meats: Chicken, pork, steak, ground beef, lamb, bacon, turkey, ham, and sausage (in limited amounts).
• Fatty seafood: Salmon, snapper, tuna, halibut, cod, trout, catfish, scallops.
• Shellfish: Crab, clams, oysters, lobster, mussels.
• Most fats and oils: Eggs, butter, coconut oil, olive oil, ghee, lard, avocado oil (and avocados!), mayonnaise.
• High-fat dairy: Heavy cream, soft and hard cheeses, cream cheese, and sour cream.
• A selection of vegetables: Cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, and olives.
• Most nuts: Almonds, peanuts, macadamia nuts, pecans, hazelnuts, walnuts, as well as their retrospective butters (look for natural varieties that aren't sweetened).
• A selection of berries: Blueberries, blackberries, raspberries, all in moderation.
• Some of your favorite beverages: Unsweetened coffee and black tea is OK. Dry wine, champagne, and hard liquor should be enjoyed sparingly.
• All spices and some sweeteners: Enjoy stevia and sucralose every once in a while.

It's a pretty exhaustive list, and probably includes some of your favorites that wouldn't be completely cut out in other eating patterns: Bread, rice, pasta, fruit, corn, potatoes, beans, baked goods, sweets, juice and (most!) beer all get the axe when you're keto. Basically, you have to avoid most sugars and starches. Whole grains like oatmeal don't even make the cut!

• Almost all fruits: Apples, bananas, oranges, grapes, watermelon, peaches, melon, pineapple, cherries, pears, lemons, limes, grapefruits, plums, mango, and more.
• Most grains: Wheat, rice, rye, oats, corn, quinoa, barley, millet, bulgur, amaranth, buckwheat, and sprouted grains.
• Starches: Bread (all of it!), bagels, cereal, pasta, rice, corn, oatmeal, crackers, pizza, popcorn, granola, muesli, flour. There are some workarounds that dieters can still enjoy, like faux tortilla wraps that are made from cheese.
• Legumes: Black beans, kidney beans, pinto beans, navy beans, soybeans, peas, chickpeas, lentils.
• Real sweeteners and sugar: Cane sugar, honey, maple syrup, agave nectar, Splenda, aspartame, saccharin, and corn syrup. You'll have to settle for sugar alternatives, including natural substitutes like a monkfruit sugar replacement.
• Sweet treats: Candy, chocolate, cakes, buns, pastries, tarts, pies, ice cream, cookies, pudding, and custard. Dieters can shop for dessert alternatives like keto-friendly ice cream that won't impact your blood sugar levels in a single serving.
• A selection of cooking oils: Canola oil, soybean oil, grapeseed oil, peanut oil, sesame oil, and sunflower oil.
• Alcohol: Beer, cider, sweet wines, and sweetened alcoholic drinks. If you're going to spring for wine, keep it as dry as possible — the bottle should have less than 10g of sugar in its entirety.
• Bottled condiments: Ketchup, BBQ sauce, tomato sauce, some salad dressings and hot sauces that contain added sugar.
• Low-fat dairy: Things like skim milk, skim mozzarella, fat-free yogurt, low-fat cheese and cream cheese should be swapped for higher-fat counterparts.

According to the Epilepsy Foundation of America, the ketogenic diet can work to reduce or outright prevent seizures in children whose epileptic episodes couldn't be mitigated by medication — as many as half of those who adopt the diet may see a dramatic shift. And recent research, though fragmented and not holistic, suggests that there may be an observed weight loss and cardiovascular benefit for previously overweight or obese individuals who transition into a long-term keto diet (meaning, those who adopt the program indefinitely).

But more research is needed to substantiate other claims against claims that the keto diet may work to impact type 2 diabetes treatment and insulin needs — as well as any claimed benefits against the progression or treatment of disorders including Autism and Alzheimer's.

Most keto diet plans are considered harsher than no-sugar diets in their entirety because deprivation requires willpower that is often counterintuitive to your needs. Paired with fads like intermittent fasting, keto could be downright dangerous – plus, a rigid keto plan isn't as easy as it may seem. Restrictive diets are hard to adapt at first, with the potential to impact your relationship with food in a negative way for life. That's not even considering side effects like the "keto flu" and the barrage of snake oil products that may mislead you.

Sassos stresses that while the keto diet may indeed result in weight loss for those who adapt their lifestyle, if you know you can't give up bread and fruits entirely, that's okay — there are countless other diet plans that can also help you lose weight in the long run without eliminating food groups.

If you're tempted to go keto, consult with your doctor before embarking on any extreme weight loss plan. While the ketogenic diet can include some healthful foods (we're all about broccoli), many others get nixed (bye, bananas and sweet potatoes). Also, be aware that there's some research to suggest that following a strict keto eating style may negatively impact your health, such as causing you to become deficient in certain essential vitamins and minerals, and that it may also lead to unhealthy yo-yo dieting.