Keto Diet: Are Brats Approved?

Bratwurst, or brats, are a type of German sausage made from beef, pork, or veal. They are typically grilled, sautéed, baked, or simmered in beer, and are often served with sauerkraut, potato salad, or in a bun. With the rise in popularity of the keto diet, many people are wondering if brats are keto-approved. So, are they?

Bratwurst is keto-friendly

Bratwurst, or "brats", are a type of German sausage made from beef, pork or veal. They are a blend of ground meats, spices and fats. Bratwurst is keto-friendly, as it is low in carbohydrates and high in fat and protein.

A 100g serving of pork bratwurst contains 268 calories, 26g fat, 27g protein and 3g net carbs. This means you can enjoy a few bratwurst a day and remain in a keto state.

Bratwurst is usually grilled, sautéed, baked or simmered in beer, but can also be cooked in an air fryer. They are often served with peppers and onions, or with sauerkraut, which is keto-approved.

However, it is important to note that bratwurst and other sausages are processed meats with high saturated fat content, so they should be consumed in moderation. They may also contain unhealthy ingredients such as high fructose corn syrup, BHA/BHT and dextrose, which could lead to health problems in the long run.

Nutritional value of brats

Bratwurst, or brat, is a type of sausage derived from German cuisine and made from beef, pork, or veal. There are over 40 varieties of brats, each with different ingredients, but most are a blend of ground meats, spices, and fats.

A 100g bratwurst made from pork contains 268 calories, 26g of fat, 27g of protein, and 3g of net carbohydrates. The nutritional profile of bratwurst varies depending on the brand and ingredients used. For example, a Johnsonville Original Bratwurst link (82g) contains 260 calories, with a macronutrient breakdown of 75% fat, 3% carbohydrates, and 22% protein. On the other hand, a Kirkland Signature Bratwurst link contains 290 calories, 23g of fat, 2g of net carbs, and 16g of protein.

Bratwurst is considered a good source of certain vitamins and minerals. It provides vitamin B5 (pantothenic acid), choline, vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B12, and vitamin B1 (thiamin). In terms of minerals, bratwurst contains potassium and phosphorus.

While bratwurst is low in carbohydrates, it falls under the category of "dirty keto" due to its inclusion of unhealthy ingredients like high fructose corn syrup, BHA/BHT, and dextrose. These high-glycemic sweeteners can raise blood sugar levels and potentially prevent ketosis. Additionally, bratwurst contains harmful food additives like BHA/BHT and propyl gallate, which may pose health risks over time.

Best bratwurst brands for keto

Bratwurst, or brats, are a type of German-derived sausage made from beef, pork, or veal. They are a blend of ground meats, spices, and fats, and are considered keto-friendly due to their low-carb and high-protein content. While they are a good option for those on a keto diet, it is important to be mindful of the high saturated fat content.

When it comes to the best bratwurst brands for keto, here are some recommended options:

Uncured Jalapeño Cheddar Bratwurst

This brand offers a variety of bratwurst options, including those made with healthy fats and grass-fed or pasture-raised meat. These bratwursts are ranked highly for keto as they have low net carbs and healthy ingredients.

Originals Black Forest Bratwurst

Another highly ranked option for keto, the Originals Black Forest Bratwurst is a good choice for those looking for a traditional bratwurst flavour.

Dale's Pale Ale Beer Bratwurst

For those who enjoy the taste of beer with their bratwurst, Dale's Pale Ale Beer Bratwurst is a keto-friendly option.

No Sugar Added Double Smoked Bratwurst

This brand of bratwurst is specifically designed for those on a keto diet, as it does not contain any added sugar. However, it is important to check the ingredient list for any unhealthy additives.

While bratwurst can be a tasty and convenient option for those on a keto diet, it is always a good idea to prioritise minimally processed foods and healthy weight loss. Broccoli, olives, and mackerel are examples of nutritious, low-carb foods that can be incorporated into your keto meals.

How to cook keto-friendly brats

Bratwurst, or brats, are keto-approved as they are low in carbs. However, they are considered 'dirty keto' due to containing unhealthy ingredients like high fructose corn syrup, BHA/BHT, and dextrose. These sweeteners can increase your blood sugar levels and prevent you from reaching ketosis.

Crispy Bratwurst with Glazed Brussels Sprouts

Ingredients:

• 1/4 cup coconut oil, for frying
• 5 fully cooked pork bratwurst
• 1 pound Brussels sprouts
• 3 tablespoons avocado oil
• 1/2 teaspoon fine salt
• 1/2 teaspoon garlic powder
• 3 tablespoons coconut aminos
• 1 tablespoon vinegar
• 1 teaspoon fish sauce
• 2 tablespoons pastured gelatin

Instructions:

• Heat two large skillets to medium heat.
• Slice the bratwurst into thin slices.
• Shred the Brussels sprouts (or use pre-shredded).
• Add coconut oil to one skillet and avocado oil to the other.
• Add diced onion to the avocado oil skillet and saute for 2 minutes, then add the Brussels sprouts.
• Fry the bratwurst in the coconut oil, stirring occasionally, for 8-10 minutes.
• Simultaneously saute the onion and Brussels sprouts until browned and tender.
• Mix salt and garlic powder into the Brussels sprouts.
• In a small bowl, combine coconut aminos, vinegar, and fish sauce. Add 2 tablespoons of gelatin and let it rest until it becomes a solid gel mass.
• Lower the heat on the Brussels sprouts and mix in the gelled sauce.
• Remove the crispy bratwurst from the coconut oil and serve with the glazed Brussels sprouts.

Alternatively, you can try this recipe for Wisconsin Beer Brats:

Wisconsin Beer Brats

Ingredients:

• 10 uncooked bratwurst
• 3 cans light beer
• Low-carb buns or lettuce
• Onions
• Olive oil
• Salt
• Garlic powder

Instructions:

• Light up the grill and add charcoal for high heat, or set a gas grill to high temp.
• Place the brats in a large pot with the beer and cook on the stove on medium-high.
• Prepare the onions by peeling and cutting them into quarters.
• Drizzle olive oil over each onion quarter, sprinkle with salt and garlic powder, and wrap in foil.
• Place the onions on the grill, leaving room for the brats.
• Grill the onions until they are translucent, flipping periodically.
• Boil the brats for about 10 minutes, then poke holes in each with a fork and boil for another 10-15 minutes.
• Transfer the boiled brats to the grill and cook for 2-3 minutes on each side, until the internal temperature reaches 160 degrees F.
• Serve on a low-carb bun or lettuce, topped with grilled onions and your choice of condiments.

Alternatives to brats on keto

Brats, or Bratwurst, is a German-derived sausage made from beef, pork, or veal. They are considered 'Dirty Keto' as, although low in carbs, they contain unhealthy ingredients such as high fructose corn syrup, BHA/BHT, and dextrose. These sweeteners can raise your blood sugar levels and prevent you from reaching ketosis.

So what are some alternatives to Brats on Keto?

Firstly, it is important to note that most sausages are keto-friendly as they are mainly made from ground meats. Some good options are chorizo, summer sausage, Italian sausage sliders, Vienna sausage, and chicken spinach sausage links.

If you are looking for alternatives to sausage altogether, there are many nutritious low-carb foods that can be incorporated into your diet. Some examples are broccoli, olives, and mackerel.

For those who want to stick to meat, grass-fed ground beef is a great alternative. Other red meat products that use keto-friendly sweeteners like stevia, monk fruit, or erythritol are also good options.

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