Fried Foods On Keto: What's Allowed?

Fried foods are typically not recommended on the keto diet due to their high carb content from breading and additives. However, some people following a keto diet may still choose to consume fried foods in moderation or with low-carb alternatives such as almond or coconut flour. The key is to stay in ketosis, which means limiting carbs and getting most food sources from fats and proteins. While some oils like coconut oil and olive oil are keto-friendly, the quality of oils used in frying is also important as some can be harmful to health. Additionally, portion control is crucial when consuming fried foods on a keto diet to avoid weight gain and adverse health effects.

Fried foods are high in carbs

Fried foods are typically high in carbs and are therefore not recommended for those following a keto diet. This is because most fried foods are mixed with breading and other additives, which can cause you to exceed your daily carb limit.

For example, a typical fried chicken piece from KFC contains about 3–11 g of carbs, whereas their grilled chicken contains 0 g of carbs. Similarly, a sub sandwich can have at least 50 g of carbs, most of which come from the bun. By ordering your sandwich in a bowl or as a salad instead, you can significantly reduce the carb content of your meal.

In addition to the carbs, the high fat content of fried foods can also be a concern. When foods are deep-fried, they absorb more fat, which can lead to weight gain and other health issues. Heating vegetable oils to high temperatures can also produce harmful compounds that may increase the risk of heart disease, cancer, and other health problems.

However, it is important to note that the way a food is prepared is not as important as the food itself. For example, whether you bake, air fry, or deep fry potatoes, you are still consuming carbohydrates. Instead, it is the type of food being fried that determines the carbohydrate content. For instance, deep-fried chicken wings with no breading will give you protein and fat but no carbohydrates.

Keto-friendly cooking oils

While fried food is not recommended on the keto diet, there are alternatives to traditional frying methods and ingredients. Air fryers, for example, allow you to enjoy the taste and texture of fried food without submerging your food in cooking oil.

When it comes to keto-friendly cooking oils, there are several options that can be used for frying, roasting, and baking. Here are some of the best keto-friendly cooking oils:

Coconut Oil

Coconut oil is a common alternative for keto-friendly cooking as it has little to no carb content and is high in saturated fat. It has a similar consistency to butter and can be used as a substitute in some recipes. It also has a relatively high smoke point, making it ideal for sauteing, frying, roasting, and baking keto foods.

Extra Virgin Olive Oil

Extra virgin olive oil is a healthy option that is packed with monounsaturated fats and antioxidants. It has a robust, rich, and fruity flavor that can enhance the taste of your keto cooking creations. However, it has a low smoke point, so it is not suitable for high-heat cooking or frying. Instead, use it in dressings, marinades, and keto-friendly snacks, or pair it with eggs, meats, and vegetables.

Avocado Oil

Avocado oil has a rich, flavorful taste and is high in monounsaturated fats, vitamins A, E, and D, as well as proteins and potassium. It has an incredibly high smoke point, making it ideal for various cooking styles, including frying, grilling, roasting, sauteing, and searing. It can also be used for cold cooking purposes like marinades, dressings, or dips.

Sesame Oil

Sesame oil has a rich, smooth flavor and a nutty aroma. It has a medium-high smoke point, so it can reach relatively high temperatures before burning. It is a healthy source of essential fatty acids and can be used for sauteing or frying keto-friendly foods. It can also be added to sauces and dressings to increase your healthy fat intake.

Hazelnut Oil

Hazelnut oil is a delicious, richer alternative to olive oil. It has a strong flavor and is high in essential fatty acids, making it a great addition to keto-friendly baking, homemade pesto, marinades, salad dressings, or sauces.

Walnut Oil

Walnut oil is extracted from English walnuts and is full of omega-3 fatty acids, monounsaturated fats, and vitamins like manganese, niacin, potassium, and zinc. It has a rich, nutty flavor, making it a delicious addition to low-heat, light cooking keto recipes like grilled meats or desserts.

Butter

Butter can also be used as a keto-friendly cooking oil alternative, adding rich and mouthwatering flavors to your meals. However, it browns faster than other oils, so it is not suitable for high-heat cooking.

MCT Oil

MCT oil is derived from coconut oil and is known to boost ketone production. It is great for keto smoothies, salad dressings, and coffee. However, it should not be heated above 320 degrees Fahrenheit.

Red Palm Oil

Red palm oil is derived from the reddish pulp fruit produced by palm trees. It is rich in beta-carotene, vitamins A and E, carotenoids, phytosterols, squalene, and CoQ10. It can be used for high-heat cooking, sauteing, and frying, but its bold, paprika-like flavor may not pair well with desserts or sweets.

While these oils are keto-friendly, it is important to remember that the majority of your calories on a keto diet should come from minimally processed keto-friendly foods like meats, seafood, cheese, low-carb vegetables, nuts, and seeds. These oils should be used as a way to supplement your fat intake and add extra flavor to your keto meals.

Air fryers vs deep fryers

This guide will take you through the differences between air fryers and deep fryers, to help you decide which option is best for your frying needs.

How They Work

The main difference between the two appliances is the amount of oil used for cooking. Deep fryers submerge food in hot oil to cook, whereas air fryers cook food with circulated hot air and little to no oil.

Deep Fryers

Deep fryers are a classic choice for achieving crispy, golden-brown fried food. They heat oil to a high temperature, cooking the food on all sides when it is submerged in the oil. This method produces the traditional fried taste and texture that many people enjoy.

Deep fryers require a significant amount of oil, with some recipes calling for up to two quarts of oil per cooking session. This means that you will need to buy oil in bulk and replace it regularly.

Deep frying also requires more preparation and attention during the cooking process. Food often needs to be dipped in a wet batter before frying, and you will need to monitor the fryer to avoid hot oil splashes and burnt results.

Air Fryers

Air fryers are a healthier alternative to deep fryers as they use a fraction of the oil. They are smaller machines that use a fan to rapidly circulate hot air around a basket container to cook your food. This method can produce results with a comparable taste and texture to deep-fried food.

Air fryers are also easier to clean, with removable baskets that are often dishwasher-safe. There is less oil involved, so the process is less messy.

However, air fryers may not be suitable for all types of food. They cannot create a thick crust, and liquid batters or moist foods may seep through the air fryer basket and not achieve the desired level of crispiness.

Both deep fryers and air fryers offer versatility in the types of food you can cook. The best option for you will depend on your taste preferences and cooking needs. If you prefer the traditional taste and texture of deep-fried food, a deep fryer might be the right choice.

However, if you are looking for a healthier alternative that is easier to store, clean, and use, an air fryer may be a better option. Air fryers can provide a crispy, golden exterior with a juicy interior, without the greasy heaviness of deep-fried food.

Battering and breading

Frying foods is typically not recommended on the keto diet, as most fried foods are breaded and mixed with additives that can quickly get you to your daily carb limit. However, there are ways to batter and bread your foods without compromising ketosis.

Keto-Friendly Battering

A good keto batter should be low-carb, gluten-free, and versatile. A popular keto-friendly batter can be made with a combination of the following:

• Unflavored, unsweetened whey protein powder
• Almond flour
• Eggs
• Baking powder
• Sparkling water

This batter can be used for deep frying or shallow frying fish, chicken, pork, mushrooms, and vegetables.

Keto-Friendly Breading

Keto-friendly breading can be achieved by using alternatives to traditional breadcrumbs, such as:

• Pork rinds: Blended in a food processor, pork rinds make a great alternative to breadcrumbs.
• Nutritional yeast: A flavorful option that can be added to homemade keto breadcrumbs.
• Keto flour: A mixture of almond or coconut flour and grated cheese, providing great crispiness for fried dishes.
• Homemade keto breadcrumbs: These can be made by drying and grinding keto bread. The bread can be dried in the oven, naturally, or using an air fryer, and then ground in a food processor.

Keto-friendly breading and battering methods allow you to enjoy the taste and texture of fried foods while adhering to the low-carb requirements of the keto diet.

Portion control

On the keto diet, the goal is to consume 75% fat, 20% protein, and only 5% carbohydrates. However, this does not mean you can eat as much as you want of these food groups. It is still possible to overeat fat, and consuming excessive amounts can be dangerous for your heart health and cholesterol levels. Therefore, it is important to monitor your portion sizes and ensure you are not overfeeding yourself.

There are several strategies you can use to practice portion control on the keto diet. Firstly, it is recommended to use smaller plates, bowls, and cups. This helps to trick your mind into feeling fuller sooner. Eating slowly and chewing your food thoroughly is also important, as it allows your body to register when it is full. Staying mindful while eating and avoiding distractions such as television or your phone can help with this.

Drinking plenty of water before and during meals is another effective strategy. Water is filling and can help you eat smaller portions. Using portion control plates, food scales, and measuring cups can also help you determine the right amount of food to eat. Pre-portioning snacks and meals ahead of time can also prevent overeating.

In addition to portion control, it is important to focus on getting the right balance of nutrients on the keto diet. While the diet emphasizes consuming high-fat foods, you should not rely solely on these to meet your dietary needs. Make sure to include a variety of low-carb vegetables and lean proteins in your meals as well.

Frequently asked questions