Low-Carb, High-Fat: An Irish Keto Adventure

Ireland is facing an obesity epidemic, with 25.2% of the adult population currently classed as obese. In response, the Irish Health Service Executive (HSE) has implemented a multifaceted approach to weight loss, including increased exercise, decreased fat intake, and increased consumption of fruits and vegetables. However, new research suggests that a low-fat, high-carbohydrate diet may not be the best way to achieve sustained weight loss. Instead, a low-carbohydrate, high-fat ketogenic diet has been found to yield more promising and sustained results.

The ketogenic, or keto, diet is a low-carb, high-fat, and moderate-protein diet. The goal is to shift the body into a metabolic state called ketosis, where fat is used as the primary energy source instead of carbohydrates. While keto has gained popularity, especially in the US, the question remains: can you be low-carb keto in Ireland?

Keto-friendly snacks in Ireland

There are several keto-friendly snacks available in Ireland. My Keto, for example, is Ireland's first keto snack company, offering snacks that are not only keto-friendly but also natural. Their products include chocolate brownies, fudge, and protein bars, all of which are free from artificial sweeteners and loaded with good fats.

Keto Snacks Ireland, another Irish-based company, offers a range of keto snacks to cater to different tastes, including savoury bites and chocolate delights. Their product range includes keto chocolate bars, keto baking mixes for bread, muffins, and pizza, as well as low-carb granola cereal.

For those looking for a wider variety of keto products, KetoYourWay offers a comprehensive range of keto items, including KETOLADA Chocolate with and without almonds, sugar-free peanut butter cups, and keto-friendly granola in various flavours.

In addition to these specialised keto companies, there are also several keto-friendly snacks readily available in Irish supermarkets. These include nuts, cheese, pepperoni-style snacks, biltong, and jerky. For those with a sweet tooth, chocolate with over 70% cocoa solids can be a good option, although it may be quite bitter.

With these options available, it is certainly possible to follow a low-carb keto diet in Ireland while still enjoying a variety of tasty snacks.

Keto breakfast options in Ireland

Ireland is known for its meat and dairy, which is good news for keto dieters. The country's temperate climate means cattle can graze in pastures for about 10 months of the year, so there's plenty of grass-fed beef and butter to be enjoyed.

If you're looking for keto breakfast options in Ireland, you've got several choices. A traditional Irish fry-up, for example, typically includes bacon, sausage, tomatoes, mushrooms, and eggs—all keto-friendly foods. Just skip the Irish potato cakes, black pudding, and white pudding (which is made with oats). Another popular breakfast choice is cured or smoked salmon with scrambled eggs, which is a delicious way to get your omega-3 fatty acids and protein.

If you're looking for a quick bite, many restaurants offer salad bowls that can be made keto-friendly by swapping out the beans or rice for lettuce. Burger joints are also an option if you ditch the bun and sugary sauces. And, of course, there's always the trusty steakhouse.

For those with a sweet tooth, there are treats like KETOLADA Chocolate (60% cocoa with or without almonds and no added sugar) and Russell Stover Sugar-Free Peanut Butter Cups in Chocolate Candy. You can also find keto-friendly granola, such as Diet-Food Organic Keto Granola in various flavors like raspberry, cocoa, and original.

So, whether you're dining out or grabbing a quick snack, there are plenty of keto breakfast options to be found in Ireland.

Main dishes that are keto in Ireland

There are several main dishes that are keto-friendly in Ireland. Here are some options:

• Corned Beef: This is a popular choice for St. Patrick's Day and can be cooked in an Instant Pot or slow cooker. Skip the potatoes and go easy on the carrots to make it more keto-friendly.
• Cabbage with Bacon: Bacon and cabbage is a traditional Irish dish. Fry some cabbage with bacon, or try roasted cabbage with lemon for a tasty side dish.
• Turnip Gratin with Bacon: Turnips and bacon are both traditional Irish foods, and this dish would taste amazing served with corned beef.
• Cabbage and Sausage Sheet Pan Meal: Sausage is popular in Ireland, and this dish combines it with another Irish staple, cabbage.
• Low-Carb Colcannon: This dish typically includes cauliflower, cabbage, green onions, bacon, butter, and salt and pepper.
• Burgers: While a bunless burger may not be the most exciting option, it is keto-friendly and can be paired with a side of vegetables.
• Cheese: Cheese is a keto-friendly snack and can be a part of a main dish as well.
• Salmon: Fatty fish like salmon are recommended as part of a keto diet.
• Eggs: Scrambled eggs can be a quick and easy keto-friendly main dish.
• Chicken: Chicken is versatile and can be paired with various keto-friendly sides.

Remember that the key to the keto diet is keeping your carbohydrate intake low and focusing on high-fat foods. Always consult with a healthcare professional before starting any new diet.

Alcoholic drinks that are keto in Ireland

The ketogenic (keto) diet is a low-carb, high-fat diet that many people adopt to lose weight and improve their health. While following a keto diet, it is important to carefully plan meals to stick to the daily carb allotment and keep the body in ketosis. This often means giving up sweets, snacks, soft drinks, and alcohol. However, there are some alcoholic drinks that are keto-friendly and can be enjoyed in moderation.

Pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs and can be enjoyed straight or mixed with low-carb mixers. Wine and light beer are also relatively low in carbs, usually containing fewer than 6 grams per serving.

• Irish Coffee – This cocktail typically contains hot coffee, Irish whiskey, whipped cream, and sugar. To make it keto-friendly, simply omit the sugar or use a sugar substitute. You can also add cinnamon to the whipped cream for extra flavor.
• Keto-friendly mixers – When mixing drinks, it is important to choose low-carb options such as diet soda, seltzer, diet tonic water, or powdered flavor packets. These mixers add flavor without increasing the carb content.
• Light beer – Light varieties of beer are lower in carbs than regular beer, which is produced from starch and can contain 12 grams of carbs or more per can.
• Low-carb cocktails – While many cocktails are high in carbs due to sugary ingredients, it is possible to create keto-friendly versions by using low-carb mixers and spirits.

It is important to remember that even low-carb alcoholic drinks can contribute to weight gain and nutritional deficiencies if consumed in excess. Therefore, moderation is key, with recommended limits of one drink per day for women and two per day for men.

Keto restaurants in Ireland

Ireland is well-equipped for keto dieters, with a range of restaurants offering keto-friendly meals and snacks.

For breakfast, a traditional Irish fry-up can be made keto-friendly by excluding the potato cakes and black or white pudding. Another popular breakfast option is cured or smoked salmon with scrambled eggs, which is a great keto option.

When it comes to main meals, a unique Irish dish is corned beef and cabbage. Interestingly, Irish corned beef is usually bacon, so this is a perfect keto meal. Cabbage is also a good choice, with only about 4 grams of net carbs in a cup. Other keto-friendly meat options include gammon and crubeens (pig's feet).

Salad-based restaurants, burger joints, and steakhouses also offer plenty of keto options. Simply skip the buns, beans, rice, and sugary sauces, and opt for lettuce-based bowls or a steak with a side of vegetables.

For those looking for keto snacks and products, there are several companies in Ireland that cater to this market. My Keto, for example, is Ireland's first keto snack company, offering natural keto snacks made with good fats and natural sweeteners. KetoYourWay is another online store based in Dublin that offers a wide range of keto products, including sweeteners, alternative flours, and mixes for baked goods.

So, whether you're dining out or looking for keto-friendly products to stock your pantry, Ireland has plenty of options to support your keto journey.

Frequently asked questions