Brenda Khan
Beef jerky is a popular snack for those on a keto diet, as it is high in fat and protein and usually very low in carbohydrates and sugar. However, not all beef jerky is keto-friendly, as some brands add sugar and other flavour enhancers to their products, increasing the carbohydrate content. Teriyaki beef jerky, for example, is often highly processed and contains a significant amount of net carbs, making it unsuitable for a keto diet. However, some brands do offer keto-friendly teriyaki beef jerky options that are made without added sugar, providing a tasty and convenient snack for those following a keto diet.
| Characteristics | Values |
|---|---|
| Can you eat Teriyaki Beef Jerky on keto? | Yes, if it has zero carbs and zero sugar. |
| Beef Jerky as a keto snack | Yes, as long as it is low sugar and low carb. |
| How to make keto-friendly Teriyaki Beef Jerky? | Avoid high fructose corn syrup/refined sugar/honey, use lemon or lime juice sparingly, and avoid monosodium glutamate (MSG). |
| Commercially available keto-friendly Beef Jerky | Jack Link's Zero Sugar Beef Jerky, Keto Carne Beef Jerky, Final Frontier's Black Pepper Beef Jerky, and Strive's Biltong Beef Jerky. |
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What You'll Learn
Teriyaki beef jerky recipes
Beef jerky is keto-friendly, but not all brands are seasoned appropriately for a keto diet. It is a good idea to check the nutrition facts and do your research. Many brands sneak sugar into their products, so it is important to look at the labels.
When making your own beef jerky, you can ensure it is keto-friendly by controlling the ingredients. Here is a recipe for Teriyaki Beef Jerky that you can make at home:
Ingredients:
- 2-3 pound eye of round roast
- 1 cup soy sauce
- 1/2 cup dark brown sugar
- 1/4 cup rice wine vinegar
- 1-inch knob fresh ginger
- 4 cloves garlic
- 1 tablespoon sesame oil
- 1 tablespoon sesame seeds
- 1 teaspoon black pepper
- 1/2 teaspoon Instacure #1 (optional)
Instructions:
- Slice the beef against the grain into thin strips. This makes the jerky easier to chew and eat.
- Prepare the marinade by mixing the remaining ingredients in a bowl.
- Transfer the sliced beef to a gallon-sized zip-top bag and pour in the marinade. Massage the marinade into the meat and refrigerate for 8-24 hours.
- Preheat your oven or smoker to approximately 170 degrees Fahrenheit.
- Smoke or bake the marinated meat until it reaches your desired texture.
- If you used the curing salt, your jerky can last up to 2 weeks at room temperature in an airtight bag. If you did not use the cure, store the jerky in the refrigerator and consume within 2 weeks.
This recipe can be modified to suit your taste preferences and dietary needs. For example, you can reduce the amount of sugar or use a natural sweetener like Stevia instead. You can also experiment with different types of meat and seasonings to create your perfect keto-friendly Teriyaki Beef Jerky.
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Carb and sugar content
Beef jerky can be keto-friendly, but not all brands are suitable for a keto diet. Some beef jerky products are marketed as keto-friendly, gluten-free, and sugar-free, but they may not always be so. It is important to read the nutrition labels and do your research.
Beef jerky is a good option for a keto diet as it is a low-carb, high-fat, and high-protein snack. However, some beef jerky products are high in sugar and carbohydrates, which can slow down your progress. When choosing a beef jerky, look for one that is transparent about its ingredients and nutritional content. Some brands offer beef jerky with zero sugar and zero carbs, which are ideal for a keto diet.
When it comes to teriyaki beef jerky, some brands like Jack Link's Teriyaki Beef Jerky are high in net carbs, with 21.43g of net carbs per 100g serving. This is considered too high for a keto diet, as the recommended daily net carb intake to stay in ketosis is 20-30g. Therefore, it is important to look for alternative brands that offer low-carb options.
Making your own beef jerky at home is another option to ensure it aligns with your keto diet. By making it yourself, you can control the ingredients and keep the carb and sugar content low. However, it is important to be mindful of the ingredients used in store-bought marinades, as they may add more carbs than you realize. For example, high fructose corn syrup, refined sugar, and honey are often added to marinades to sweeten the beef jerky and give it a darker color, but they contribute to the carb content. Instead, you can use natural sweeteners like Stevia to add sweetness without the carbs.
Overall, beef jerky can be a great keto-friendly snack option, but it is important to be mindful of the carb and sugar content and choose products that align with your dietary needs.
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Keto-friendly alternatives
Beef jerky is keto-friendly, but not all brands are seasoned appropriately for a keto diet. Many brands sneak sugar into their foods, so it's important to read the nutrition labels. When looking for keto-friendly beef jerky, opt for options that are low in sugar and carbohydrates.
- Brooklyn Biltong Original Grass-Fed Biltong: This thinly sliced, air-dried beef is sugar-free, corn syrup-free, and keto-friendly. It contains no added sugar, carbs, or plant-based ingredients.
- Vacadillos Habanero Carne Seca Jerky: This jerky is made with thinly sliced strips of carne seca and boasts 0g of sugar and only 3 grams of fat.
- Wagyu Jerky: Handmade in Texas, this jerky is slow-smoked and irresistibly delicious.
- Mojave Jerky Co. Hatch Green Chile Beef Jerky: This jerky is made with premium beef and is infused with the bold and smoky flavour of Hatch green chillies. It is sugar-free and handcrafted in small batches.
- Cattaneo Bros. Chipotle Beef Jerky: Crafted from high-quality, grass-fed beef, this jerky is marinated for hours with 0g of sugar.
- People's Choice Old Fashioned Original Beef Jerky: This classic jerky offers 0g of sugar, 0 carbs, and 16g of protein. It is also gluten-free, nitrite-free, and MSG-free.
If you want more control over the ingredients and flavour, you can also consider making your own homemade beef jerky. There are many recipes available online, and you can experiment with all-natural cuts, seasonings, and drying methods to suit your exact dietary needs.
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Homemade vs store-bought
Beef jerky is a great snack option for those on the keto diet, as it is high in protein and typically contains zero carbs and zero sugar. However, when it comes to teriyaki beef jerky, the store-bought variety may not always be keto-friendly.
Some popular brands of teriyaki beef jerky, such as Jack Link's, are considered high-carb processed foods due to their high net carb content and the inclusion of unhealthy ingredients. These store-bought varieties often contain added sugars, such as high fructose corn syrup, refined sugar, or honey, which can increase the carb content and hinder ketosis.
On the other hand, making teriyaki beef jerky at home allows you to control the ingredients and ensure it is keto-friendly. Homemade recipes typically use natural sweeteners like Stevia and avoid unnecessary additives. For example, one homemade recipe recommends using lemon or lime juice for flavour, while cautioning against using too much to prevent the meat from becoming tough and dry.
Preparing homemade teriyaki beef jerky is relatively simple and can be done in a standard oven, eliminating the need for a dehydrator. The process involves marinating the beef overnight, drying the slices, and then baking them at a low temperature. While the resulting jerky may require refrigeration, many prefer the taste and texture of homemade jerky over store-bought options, which can be overly dry.
In summary, while store-bought teriyaki beef jerky may be convenient, it is important to carefully read the ingredient labels to ensure it aligns with keto diet requirements. Alternatively, preparing homemade teriyaki beef jerky allows for greater control over ingredients, ensuring a keto-friendly snack without compromising on taste and texture.
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Beef jerky and ketosis
Beef jerky can be a great keto-friendly snack, providing you with a high-quality source of protein and almost zero carbs and sugar. However, not all beef jerky is created equal, and some brands may sneak in sugar and carbs, taking you out of ketosis.
When choosing beef jerky as a keto snack, it is important to read the nutrition labels carefully. Some brands may claim to be keto-friendly, but they may still contain high levels of sugar and carbohydrates, which can hinder your progress. Look for options with zero carbs and zero sugar, or opt for brands that are transparent about their ingredients and nutritional content, like BeefJerky.com.
Making your own beef jerky at home is another way to ensure it aligns with your keto diet. By making it yourself, you control the ingredients, allowing you to create a keto-friendly jerky without added sugars or unnecessary carbohydrates. You can find keto beef jerky recipes online, and some even include a teriyaki flavour option.
If you're short on time or prefer store-bought options, there are still keto-friendly choices available. For instance, Jack Link's offers a Zero Sugar Beef Jerky, and other brands like Strive and Keto Carne Beef Jerky also provide options with zero sugar and minimal ingredients, making them ideal for a keto diet.
Remember, while beef jerky can be a convenient and tasty keto snack, over-snacking can slow your progress. The keto diet is designed to regulate your blood sugar and curb cravings, so meal prep is essential. But for those busy days or travel schedules, keeping a stash of keto-friendly jerky can be a lifesaver, providing a shelf-stable, protein-packed snack that helps you stay on track.
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Frequently asked questions
Yes, beef jerky can be keto-friendly, but it depends on the brand and its ingredients. Some brands contain sugar and carbohydrates, which are not suitable for a keto diet. It is important to read the nutrition labels and ingredient lists to ensure the beef jerky is low in sugar and carbohydrates.
Teriyaki beef jerky can be keto-friendly if it is made without added sugar. Some brands offer zero-sugar teriyaki beef jerky, which is suitable for the keto diet. Making homemade teriyaki beef jerky in the oven is another option to ensure it is keto-friendly.
Ingredients to avoid in keto-friendly beef jerky include high-fructose corn syrup, refined sugar, honey, and monosodium glutamate (MSG). These ingredients can add carbohydrates and unhealthy additives to the jerky. Instead, look for keto-friendly sweeteners like stevia, monk fruit, or erythritol.
