Keto Diet And Deli Meats: What You Need To Know

The keto diet is notorious for its restrictions, but luckily, deli meats are allowed. Deli meats are a good option for keto dieters as they are low in carbohydrates and high in protein. When choosing deli meats, it's important to opt for those that are free from added sugars, artificial additives, and fillers. Some keto-friendly options include turkey, chicken, roast beef, ham, and salami. While deli meats are permitted on the keto diet, it's worth noting that they are highly processed, which isn't considered healthy.

Deli meats to include

Deli meats are a great option for keto dieters as they are low in carbohydrates and high in protein. When selecting keto-friendly deli meats, it is important to choose options that are free from added sugars, artificial additives, and fillers. Here are some of the best deli meats to include in your keto diet:

Turkey

Turkey is an excellent choice for keto dieters as it is low in carbohydrates and high in protein. Look for turkey breast slices that are free from added sugars, artificial additives, and other unhealthy ingredients. Turkey deli meat is versatile and can be used in sandwiches, salads, or wraps.

Chicken

Chicken, specifically grilled or roasted chicken breast, is another lean and keto-friendly option. Opt for deli slices that are free from added sugars and artificial flavourings to align with your keto goals. Chicken breast is a nutritious and satisfying choice that can be enjoyed in a variety of keto meals.

Roast Beef

Roast beef is a delicious and keto-friendly deli meat option. It is low in carbohydrates and rich in protein. When selecting roast beef slices, ensure they are free from added sugars, artificial flavourings, and other unhealthy additives. Roast beef deli meat can be enjoyed in sandwiches, salads, or wraps to increase your protein intake while staying in ketosis.

Ham

Ham is a classic deli meat that can be included in a keto diet. Choose ham deli slices that are free from added sugars and are not glazed or honey-roasted. Ham provides a good source of protein and can be enjoyed in a variety of keto meals, such as sandwiches, salads, or charcuterie boards.

Salami

Salami is a flavorful and keto-friendly option, as it is high in fat and protein. Look for salami slices that are free from added sugars, fillers, and artificial ingredients. Salami can be enjoyed as a snack or incorporated into keto meals, such as sandwiches, charcuterie boards, or antipasto platters.

Other Options

In addition to the deli meats mentioned above, there are a few other keto-friendly options to consider:

• Buffalo-style chicken
• Applewood smoked turkey breast
• Bacon
• Chorizo
• Pepperoni
• Genoa Panino Snack Sticks

When choosing deli meats for your keto diet, always read the nutrition labels carefully and opt for high-quality options without unhealthy additives. It is also important to practice portion control and include a variety of other nutrient-dense foods in your diet.

Deli meats to avoid

Deli meats are highly processed and contain fillers and additives to modify their texture and flavour. This means they contain carbs, which can jeopardise your weight loss results.

Processed meats might contain around 5–6g of carbs per serving, which might represent 20% of the total carbs for those following a keto diet. In addition, such meats are typically high in saturated fats and salt, which can increase the risk of high blood pressure and water retention.

When it comes to lunch meats, always check the nutrition label before buying to ensure it fits within your low-carb diet. Deli meats with glazes or sauces, for example, will have a high carb content and are not suitable for keto dieters.

You should opt for lunch meats with almost no carbs (1–2g). If the meat has a higher amount, keep track of it and make the necessary adjustments during the day to stay within your carb budget.

Keto-friendly cheese

Deli meats are allowed on the keto diet, but some are better than others. The keto diet is a low-carbohydrate, high-fat, moderate-protein diet. This means that when choosing deli meats, you should opt for those that are high in fat and low in carbs.

Now, let's shift our focus to keto-friendly cheeses.

Cheese is a fantastic addition to a keto diet, as it is typically high in fat, moderate in protein, and low in carbs. However, not all cheeses are created equal, and some are more keto-friendly than others. Here are some of the best keto-friendly cheeses:

Cheddar

Cheddar cheese is a versatile and popular option. It comes in a range of flavours, from sharp to mild, making it suitable for various dishes. A 1-ounce (28-gram) serving of mild cheddar provides 9 grams of fat, 7 grams of protein, and less than 1 gram of carbs, making it a good fit for the keto diet. Cheddar is great for melting and can be used in sandwiches, burgers, casseroles, and keto-friendly mac and cheese.

Gouda

Gouda is a slightly sweet and creamy cheese made from cow's milk. With 8 grams of fat, 7 grams of protein, and only 1 gram of carb per 1-ounce (28-gram) serving, it is a great choice for the keto diet. Like cheddar, gouda has a fairly low melting point, making it perfect for topping burgers or adding to recipes.

Goat Cheese

Goat cheese, also known as chevre, is a creamy cheese with a tart, gamy, or earthy flavour. A 1-ounce (28-gram) serving provides 9 grams of fat, 7 grams of protein, and minimal carbs, making it an excellent choice for the keto diet. Goat cheese works well in appetizers, salads, casseroles, and omelets. Additionally, it is lower in lactose than many cow's milk cheeses, making it a good option for those with lactose intolerance.

Blue Cheese

Blue cheese is made using cultures of a specific type of mold, resulting in deep flavours and a creamy texture. Its nutrient profile includes 8 grams of fat, 6 grams of protein, and 1 gram of carb per 1-ounce (28-gram) serving, making it a keto-friendly option. Blue cheese is a tasty addition to salads, dips, or sauces to enjoy with vegetable noodles or steaks.

Cream Cheese

Cream cheese is another keto-friendly option, with a nutritional profile that fits well into the keto diet. Per the USDA, a 1-ounce serving contains 84 calories, 8 grams of fat, 1 gram of carb, and 2 grams of protein. It is a great way to add more fat to your meals or snacks. Look for probiotic-rich cream cheese, such as Nancy's brand, or plant-based alternatives like Kite Hill.

Parmesan

Grated Parmesan adds a salty, nutty flavour to dishes and is a perfect topping for keto-friendly salads and non-starchy vegetables like broccoli, cauliflower, and zucchini. A 1-tablespoon serving of grated Parmesan contains 21 calories, 1.4 grams of fat, 0.7 grams of carbs, and 1.4 grams of protein.

Cheese Crisps

If you're looking for a portable, on-the-go cheese option, cheese crisps are a delicious choice. They are dehydrated pieces of cheese in bite-size shapes, and they don't require refrigeration. However, they are more processed and higher in sodium than other cheese options, so enjoy them in moderation.

While choosing keto-friendly cheeses, remember that full-fat, minimally processed cheeses are generally the best option. Soft and semi-soft cheeses tend to have more lactose (carbs), while semi-hard and hard cheeses have lower lactose content. Additionally, avoid low-fat and processed cheeses, as they may contain added starch, sweeteners, or other unhealthy ingredients.

Healthiest deli meats

Deli meats are convenient and tasty, but they can also be highly processed and packed with preservatives, sodium, and saturated fat. So, what are the healthiest options?

Firstly, it's worth noting that the healthiest deli meat would be free of nitrites, as these combine with amino acids in animal protein to form nitrosamines, a cancer-causing compound. Deli meats derived from poultry, such as turkey and chicken breast, are also healthier options than beef or pork, as they are lower in saturated fat content and calories.

• Applegate Oven Roasted Turkey Slices: These slices are free of antibiotics, added hormones, artificial ingredients, chemical nitrates, and GMOs. They are also low in calories and fat, with 50 calories and 0 grams of fat per 2 slices.
• 365 Organic Oven Roasted Chicken Breast: This chicken breast is made without fillers or binders and is sourced from vegetarian-fed animals. It has 70 calories and 2 grams of fat per 3 slices.
• Boar's Head Organic Turkey Breast: With only 1 gram of saturated fat per serving, this option can help you stick to the American Heart Association's recommendation of consuming less than 13 grams of saturated fat per day. It also provides 13 grams of protein per serving.
• Applegate Honey Uncured Ham: This uncured ham is a safer choice than many other sliced cured hams on the market. While it contains cane sugar, it's not a significant amount, with only 3 grams of sugar per serving.
• Hormel Deli Smoked Ham: While this ham has a relatively high sodium content, it has lower levels of saturated fat, preservatives, and added sugar compared to other processed ham products.
• Applegate Organic Roast Beef: This roast beef has an impressive nutrition label, with only four ingredients, and the meat is humanely raised and antibiotic-free. It also has a low saturated fat content for a red meat product, with just 1 gram per serving.
• Applegate Uncured Turkey Pepperoni: This turkey pepperoni has less saturated fat and no scary additives compared to traditional pepperoni made with cured beef and pork.
• Tofurky Oven Roasted Plant-Based Deli Slices: A great option for those on a plant-based diet, these deli slices have a longer ingredient list, but all the ingredients are safe to consume. They also use potassium chloride, which is a safe replacement for sodium chloride. However, this option contains wheat, so it's not suitable for those on a gluten-free diet.
• 365 Whole Foods Market Black Forest Uncured Ham: This ham has a short ingredient list with no additives, only 1 gram of fat, and less than 1 gram of sugar.
• Gusto Uncured Pepperoni: This pork pepperoni has a short list of ingredients and stays away from additives and preservatives. It contains a living bacteria called a lactic acid starter culture, often used in fermentation processes for kimchi, sauerkraut, yogurt, and miso.

When choosing deli meats, it's important to opt for minimally processed options that are organic and low in sodium. You can also ask the deli counter staff if they have any options that are cooked fresh. Additionally, look for options that are uncured and nitrate/nitrite-free.

Deli meats for muscle building

Deli meats are allowed on a keto diet, but it's important to choose options that are low in carbohydrates and high in protein and fat. Some examples of keto-friendly deli meats include:

• Roast beef
• Ham
• Chicken breast
• Turkey breast
• Salami
• Pepperoni

When following a keto diet, it's recommended to focus on consuming foods that are high in fat, such as those with higher fat content like cheese and bacon. However, if your goal is to build and maintain muscle, you may want to prioritise protein instead.

Deli meats can be a convenient and tasty way to increase your protein intake and support muscle building. Here are some recommendations for choosing deli meats that will help you achieve your fitness goals:

Opt for Lean Proteins

Building muscle requires an adequate intake of protein, but it's important to choose leaner options to avoid excessive fat consumption. Deli meats like roast beef and turkey breast are excellent sources of protein while being relatively low in fat. Roast beef, in particular, is a good choice as it provides top-notch protein along with iron and creatine, which are beneficial for muscle building.

Consider Sodium and Chemical Content

While flavourful, some deli meats are pumped with sodium and chemicals, which can be detrimental to your health. Look for options with lower sodium content, such as reduced-sodium varieties, to support a healthy heart and maintain a balanced diet.

Include Omega-3 Fatty Acids

Omega-3 fatty acids are known for their anti-inflammatory properties and their ability to reduce muscle soreness associated with workouts. Pickled herring, a Scandinavian favourite, is an excellent source of omega-3s and can be a tasty addition to your sandwiches.

Don't Forget About Whole Foods

While deli meats can be convenient, don't forget the value of whole foods. Rotisserie chicken, for example, is readily available at most supermarkets and provides quick protein along with niacin, a vitamin that helps convert food into energy for your workouts. Simply remove the skin to reduce fat intake.

Experiment with Different Meats

Variety is key to staying on track with your diet and fitness goals. Black forest ham, for instance, offers a favourable protein-to-fat ratio of 10:1 and is more flavourful than plain chicken or turkey breast. It also contains less sugar than honey-glazed versions.

In conclusion, deli meats can be a great addition to your muscle-building diet when chosen wisely. Prioritise protein, watch your fat and sodium intake, and don't be afraid to experiment with different options to find what works best for your taste buds and fitness goals.

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