Article authored by Readout Health with editorial oversight from Chief Medical Officer, Naomi Parrella, M.D.
Summer is fast approaching, and the long, sunshine-filled days have many itching for a cleaner, less-cluttered filled space. And it makes sense. Science shows that when it comes to happiness and well-being, often less is more. Holding onto only the items that serve you and align with what you want out of life allows you to focus your attention and resources toward pursuing what is most meaningful.
Most people equate home cleaning with decluttering closets and wiping down baseboards, but sometimes forget to check the contents of their kitchens. Life gets busy and plans get derailed, which means that accumulating impulse, higher-carb food buys throughout the year can be a pretty sure bet.
Summer is the perfect time to reset by tossing out the foods that aren’t serving you and making space for those that square with your goals. Every health journey begins in the kitchen, and by ensuring that your pantry and fridge are stocked up and ready to go with accessible, health-promoting foods, you’ll be taking a giant leap toward improving your health.
How to carb-proof your kitchen for low carb success
Priming your kitchen for a low carb way of life is a two-step deal: first, removing tempting higher-carb foods from your space, and second, filling your grocery cart with a healthy, low carb haul to bring home.
Out with the old: clearing out higher-carb foods
In spite of your best efforts, coming across tempting high-carb foods day after day in your eating space can really challenge your attempts at low carb success. Make it easier for yourself by purging those foods from the get-go so that they remain out of sight and out of mind. One tip? Instead of tossing unused food products into the trash bin, consider donating them instead.
Which foods to clear out from your cupboards? Think processed, starchy, sugary, or grain-based pantry-friendly staples:
Canned or dried fruit
Canned or dry beans
Potato or tortilla chips
Now that your pantry is in good order, let’s focus on clearing out the fridge. Start by examining each item and discarding any that are past their prime. Then, zero in on higher-carb foods and drinks with any added sugars:
Soda (regular or artificially sweetened)
Sweetened condiments and dressings (ketchup, teriyaki, BBQ sauce)
As you root through your stash of produce, select out these sweeter fruits and starchy veggies which are better left out of your kitchen:
Sweet potatoes and yams
In with the new: restocking the shelves with low carb staples
Keep these low carb foods around for a filling, energizing snack or for preparing a delicious meal.
Tomato sauce without added sugars
Unsweetened coconut milk
Dark chocolate (>70%)
Sugar-free beef jerky
Low carb tortillas
These days, it’s easier than ever to satisfy a sweet or salty craving while keeping your fat-burning macros in check, thanks to the many delicious low-carb snack offerings that are now commercially available. Keep these handy the next time you’re wanting a chocolaty treat, a crunchy, flavorful bar, a rich creamer for your morning coffee, a stack of fluffy pancakes, or an exogenous ketone supplement boost.
Ketobrick – Pure fat bomb (actually a brick) our team has been using for two years. Great flavor and perfect to keep fat intake appropriately higher when typical essential fat is not around. Staple in the Readout Health office.
Keho Life – We tried four flavors of this high-fiber, low net carb “meal” bars. Only minimal decrease in ketone levels, keeping us in ketosis. Much like the sweetened keto bars, these offer real-food flavors like tex-mex and curry, perfect to stuff in a glove compartment or summer snacks to go. 2g sugar, 5g net carbs solid 17g of fat.
Ketobrainz – We love this type of product. With the standard MCT powder that others have, we use this in our coffee every day since it has lion’s mane. It literally has become the go-to coffee addition that has become somewhat of a necessity.
Nush Foods – Some of our team tried the Blueberry and Banana Nut single-serving cakes. Neither kicked any of us out of ketosis, and the taste is what you would hope it would be for those with a sweet tooth. 1g sugar, 3 net carbs. Some of the team tried the pancakes and quite liked it. We call this the “metabolically correct Twinkie”.
With all the newfound space on your fridge shelves, you’ll have plenty of room to store up these satisfying low carb staples.
Unflavored almond milk and soy milk
Greek yogurt (non-sweetened)
Deli meats (ham, turkey, roast beef, pastrami, salami)
Tamari soy sauce
Cauliflower pizza crust
You may not be enjoying the sweeter side of produce quite as often, but you can still generously savor a variety of antioxidant-rich fruits and veggies to your heart’s content: