Macronutrients — Carbohydrates

Carbohydrates (sugars & starches, also called carbs) are turned into sugar, directly raising your insulin levels.

Pastries

Bread, cookies, cakes, and other baked goods are high in refined carbohydrates. They spike blood sugar quickly and should be avoided or minimised on a ketogenic diet.

Starches

Rice, oats, potatoes, corn, pasta, bread, and other starchy vegetables are high in carbohydrates. These break down into glucose and raise insulin levels significantly.

Fruits

Aim for low-GI fruits such as berries while avoiding tropical fruits like bananas, mangoes, and pineapple. High-sugar fruits raise blood glucose quickly.

Sugars

Candy, honey, syrups, and added sugars raise blood glucose rapidly. These are the most direct contributors to insulin resistance and should be avoided.