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Corn is a complex carb and a starchy grain containing more digestible carbs than fiber, and it should be limited or avoided if you’re low carb [1]. One cup (165 grams) of canned, cooked corn yields 24 grams of net carbs and only 3 grams of fiber. Corn also provides nutrients like magnesium and potassium. Canned sweet corn in a bowlFor comparison, one medium sweet potato provides 27 grams of carbs [2]. Corn is generally too high in carbs, but some keto dieters might be able to consume a small amount of corn or half a sweet potato and remain in ketosis. The Different Forms of CornCorn is transformed by manufacturers into many different kinds of food, including tortilla chips and popcorn. However, with the exception of popcorn and corn oil, corn-based food products should be off the keto menu. Corn StarchCorn starch is a fine white powder made from corn kernel seeds that is added to many recipes and food products. Just one-quarter cup serving of corn starch has around 24 grams of net carbs, so most keto professionals advise you avoid corn starch on keto [3]. Corn SyrupThe same goes for corn syrup, which is a sweet syrup derived from the naturally occurring sugars in corn. Unsurprisingly, this sugary syrup isn’t keto-approved.

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Nutrient ProfileTo put this in perspective, cooked beef liver has: [2]27 grams of protein175 calories1,386% of the RDI for vitamin B12739% of the RDI for copper522% of the RDI for vitamin A201% of the RDI for riboflavinMore AffordableBecause organ meats have declined in popularity (but certainly not nutrition), they’re typically more affordable than muscle meats. Consuming organ meats can also be considered a more ethical option that reduces food waste. Bioavailable Heme IronOrgan meats contain bioavailable heme iron that’s better absorbed by your body compared to non-heme iron found in plant foods. [3] [4]SatietyHigh-protein diets have been shown to increase feelings of satiety and decrease appetite and hunger pangs, especially diets involving good quality protein like organ meats. High-protein diets might also promote weight loss and boost metabolism. [5] [6] [7]Muscle MassThe high-quality protein in organ meats is important for building and maintaining muscle mass.