Please read first: This article is general information, not medical advice. Talk to your doctor or a registered dietitian before you start any diet, especially if you are pregnant or breastfeeding, have diabetes, kidney or heart conditions, or take regular medication. Low carb diets can change how some medicines (such as diabetes and blood pressure tablets) work, so your doses may need checking.
Paleo and keto overlap a lot, but they are not the same. Paleo is about the type of food: no grains, pulses, refined sugar or highly processed food. Keto is about the amount of carbohydrate, usually under about 20 to 50 g of net carbs a day. So honey and dates fit paleo but not keto, while butter, cheese and some packaged low carb foods fit keto but not strict paleo.
Below is how products from Paleo Bay line up. Nutrition values are approximate, taken from USDA FoodData Central for the plain food. For blended or packaged products, the label on the pack is the number to trust.
Cooking fats
| Product | Paleo | Keto | Why, with approx. nutrition |
|---|---|---|---|
| Cow Ghee | Yes (most people keep it) | Yes | Pure fat, about 120 kcal per tablespoon, stable for Indian high heat cooking. |
| Virgin Coconut Oil | Yes | Yes | About 120 kcal per tablespoon, no carbs. Traditional in South Indian cooking. |
| Virgin Groundnut oil | No (legume) | Yes | A cooking fat with no carbs, but groundnut is a legume, so strict paleo leaves it out. |
| Virgin Gingelly oil | Yes | Yes | Sesame oil, no carbs, good for tadka and pickles. |
| Cow Butter | Optional (dairy) | Yes | About 100 kcal per tablespoon, under 1 g carbs. |
Grain free flours and bread
| Product | Paleo | Keto | Why, with approx. nutrition |
|---|---|---|---|
| Almond Flour 500g | Yes | Yes | Per 28 g, about 160 kcal, 6 g protein, 14 g fat and about 3 g net carbs (USDA). Works for dosa, rotis and baking. |
| Coconut Flour 500g | Yes | Yes, in small amounts | High in fibre, about 10 g per 28 g. Absorbs lots of liquid, so use small amounts. |
| Keto Flour 500G | Check label | Yes | A ready low carb flour blend for rotis. Check the pack label for the exact mix and carbs. |
| Keto Bread 250g | Check label | Yes | A ready low carb bread for busy mornings. Count it using the pack label. |
Nuts and seeds
| Product | Paleo | Keto | Why, with approx. nutrition |
|---|---|---|---|
| Premium Almond | Yes | Yes | Per 28 g, about 164 kcal, 6 g protein, 14 g fat, 2.5 g net carbs (USDA). |
| Walnut Kernels 500g | Yes | Yes | Per 28 g, about 185 kcal and 2 g net carbs, with plant omega 3 (ALA). |
| Macadamia 200g | Yes | Yes | Per 28 g, about 204 kcal, 21 g fat, 1.5 g net carbs. One of the lowest carb nuts. |
| Brazil Nut 200g | Yes | Yes | Very rich in selenium. One or two nuts a day is enough, so do not overdo them. |
| Cashew Nut 500g | Yes | Small portions only | Per 28 g, about 8 g net carbs, higher than most nuts. |
| Chia seeds 500g | Yes | Yes | Per 28 g, about 10 g fibre and only 2 g net carbs. |
| Flax Seed 500g | Yes | Yes | Per tablespoon (10 g), about 3 g fibre and almost no net carbs. Grind before use. |
| Pumpkin seeds 250g | Yes | Yes | Per 28 g, about 8.5 g protein and a good source of magnesium and zinc. |
| Sunflower Seeds 500g | Yes | Yes | Good source of vitamin E. About 3 to 4 g net carbs per 28 g. |
Snacks and treats
These help when cravings hit, but whole foods should still be most of what you eat.
| Product | Paleo | Keto | Why, with approx. nutrition |
|---|---|---|---|
| Dark Chocolate 90% | Occasional | Yes, small portions | Much lower sugar than milk chocolate. Count a small square or two. |
| Dark Chocolate 100% 500g | Yes | Yes | No added sugar. Useful for keto baking. |
| Cocoa Powder 500g | Yes | Yes | For unsweetened drinks and baking. |
| Keto Trail mix | Check label | Yes | A ready nut mix for snacks. Check the label for carbs. |
| Keto coconut burfi | Check label | Yes | A sweet made for keto. Treat it as a treat, not a meal. |
| Keto cookies 250g | Check label | Yes | A low carb cookie. Count it in your daily carbs. |
Spices, salt and flavour
| Product | Paleo | Keto | Why, with approx. nutrition |
|---|---|---|---|
| Rock (Pink) Salt 1kg | Yes | Yes | Salt needs often go up on keto in the first weeks. Talk to your doctor if you have high blood pressure. |
| Turmeric Powder 500g | Yes | Yes | Everyday Indian spice, negligible carbs per serving. |
| Pepper powder 250g | Yes | Yes | Negligible carbs per serving. |
| Apple Cider Vinegar with Mother | Yes | Yes | Good in salad dressings. Always dilute it; undiluted vinegar can hurt teeth and the throat. |
| Pro-Biotic Amla pickle 250g | Check label | Check label | Adds sour flavour to simple meals. Check the label for added sugar. |
| Honey 1kg | Small amounts | No | About 17 g sugar per tablespoon (USDA). Fine in small amounts on paleo, not keto. |
| Arabian Dates 500g | Small amounts | No | About 18 g sugar per Medjool date (USDA). Paleo friendly in moderation, not keto. |
A simple starter list
If you are just starting and want to keep it small, these cover both diets well: Cow Ghee, Virgin Coconut Oil, Almond Flour, almonds, chia seeds and rock salt. Combos like the Monthly Paleo Combo are another option if you prefer a bundle.
Before you begin: This article is general information, not medical advice. Talk to your doctor or a registered dietitian before you start any diet, especially if you are pregnant or breastfeeding, have diabetes, kidney or heart conditions, or take regular medication. Low carb diets can change how some medicines (such as diabetes and blood pressure tablets) work, so your doses may need checking.
Sources
- USDA FoodData Central: fdc.nal.usda.gov
- ICMR-NIN, Indian Food Composition Tables (IFCT 2017): nin.res.in
- NIH Office of Dietary Supplements, Selenium fact sheet: ods.od.nih.gov
- Harvard T.H. Chan School of Public Health, Diet Reviews (Paleo, Ketogenic): nutritionsource.hsph.harvard.edu
