Coleslaw On Keto: Friend Or Foe?

Coleslaw is a popular side dish that is versatile and tasty, but is it keto-approved? The answer depends on the specific ingredients used in the recipe. Traditional coleslaw often contains added sugar and unhealthy fats, making it unsuitable for a keto diet. However, with a few simple modifications, it is possible to make a keto-friendly version that is both delicious and nutritious.

Is KFC coleslaw keto-friendly?

Coleslaw is a popular side dish, packed with nutrients and dense with vitamins and minerals. It is usually made with raw cabbage, which is low in calories and carbs, and can be topped with a variety of dressings, most commonly mayonnaise or vinaigrette.

However, when it comes to KFC coleslaw, it is not keto-friendly. This is mainly due to the high amount of net carbs and sugar in the dish. An individual side of KFC coleslaw contains 10 grams of net carbs and 10 grams of sugar, which can kick your body out of ketosis if not properly accounted for. The recommended daily intake of net carbs for a keto diet is around 20-30 grams, and the recommended sugar intake is 0 grams.

While it may be tempting to indulge in KFC coleslaw, it is best to avoid it if you are following a ketogenic diet. Instead, opt for keto-friendly side options such as green beans, a Caesar side salad, or a house side salad without croutons.

If you are craving coleslaw while on a keto diet, it is possible to make a keto-friendly version at home. You can use low-carb ingredients and healthy fats, and avoid added sugar. Some recommended keto-friendly sweeteners include stevia, erythritol, and monk fruit sweetener.

Is store-bought coleslaw keto-friendly?

Store-bought coleslaw is typically not keto-friendly. Coleslaw is usually made with a combination of shredded cabbage, carrots, and a dressing that includes vinegar, sugar, and mayonnaise. While cabbage is relatively low in carbohydrates and net carbs, the addition of sugar and carrots can significantly increase the carb content.

Most store-bought coleslaws contain added sugar in the dressing, which is used to balance the acidity of the vinegar. This added sugar can be a problem for individuals following a keto diet, as it can quickly add up to a significant number of carbs. For example, KFC's coleslaw has been reported to have 19 grams of carbs per serving, which is equivalent to five sugar cubes.

To make coleslaw more keto-friendly, it is recommended to use a sugar-free or low-carb sweetener instead of sugar. Additionally, some recipes suggest reducing or omitting the carrots to lower the carb content further.

If you want to ensure that your coleslaw is keto-friendly, it is best to make it yourself at home. By controlling the ingredients and their quantities, you can create a delicious and healthy version that fits within the keto diet guidelines.

What is a keto-friendly coleslaw recipe?

Coleslaw is a popular side dish that primarily consists of raw, finely shredded cabbage. It is tasty, nutrient-dense, and low in calories. However, traditional coleslaw is not keto-friendly due to the addition of sugar and inflammatory vegetable oils. To make keto-friendly coleslaw, it is important to use a sugar-free and low-carb recipe. Here is a simple recipe for keto-friendly coleslaw:

Ingredients:

• Shredded cabbage (green and red cabbage)
• Mayonnaise
• Apple cider vinegar or white vinegar
• Keto-friendly sweetener (such as monk fruit sweetener or stevia)
• Celery seeds
• Salt and pepper to taste

Optional ingredients:

• Carrots
• Cilantro
• Garlic
• Olive oil
• Avocado

Instructions:

• In a small bowl, whisk together the mayonnaise, apple cider vinegar, keto-friendly sweetener, and celery seeds. Season with salt and pepper to taste.
• In a large bowl, place the shredded cabbage and toss it with the dressing.
• If desired, add in shredded carrots, chopped cilantro, and garlic.
• For extra creaminess, add in a drizzle of olive oil or avocado.
• Refrigerate the coleslaw for at least an hour or overnight to let the flavors develop. Stir before serving.

This keto-friendly coleslaw is a delicious and healthy side dish that can be enjoyed with various meals. It is important to note that the carb content in coleslaw can vary depending on the amount of cabbage and other vegetables used, so it is crucial to track your carb intake accordingly.

What are the health benefits of coleslaw?

Coleslaw is a salad made with raw sliced or shredded cabbage and a dressing such as a vinaigrette or mayonnaise. The term 'coleslaw' comes from the Dutch phrase 'koolsla', meaning 'cabbage salad'. While traditional coleslaw is not keto-friendly due to added sugars and unhealthy fats, it does offer several health benefits when made with healthier ingredients and enjoyed in moderation. Here are some of the health benefits of coleslaw:

Rich in Vitamins and Minerals

Coleslaw is loaded with vegetables such as cabbage, onion, carrots and celery, which provide various vitamins and minerals. Cabbage, for example, is an excellent source of vitamin K, vitamin C, folate, vitamin B6, vitamin A, iron, and riboflavin. These vitamins and minerals are essential for various bodily functions, including blood clotting, immune health, and energy metabolism.

Antioxidant Properties

Cabbage, the primary ingredient in coleslaw, is rich in antioxidants like polyphenols, vitamin C, and sulfur compounds. Antioxidants help combat oxidative stress caused by free radicals, thereby reducing the risk of chronic diseases such as heart disease, certain types of cancer, and vision loss. Vitamin C, in particular, has been extensively researched for its potential cancer-fighting qualities.

Anti-Inflammatory Benefits

Cruciferous vegetables like cabbage contain many different antioxidants that have been shown to reduce chronic inflammation. Inflammation is a contributing factor to various diseases, including heart disease, rheumatoid arthritis, and inflammatory bowel disease. By including anti-inflammatory foods like coleslaw in your diet, you may be able to reduce your risk of developing these conditions.

Digestive Health

Cabbage is rich in both insoluble and soluble fiber, which are essential for a healthy digestive system. Insoluble fiber adds bulk to stools and promotes regular bowel movements, while soluble fiber serves as food for beneficial bacteria in the intestines, increasing their number and improving digestive health.

Heart Health

The anthocyanins found in red cabbage have been linked to a reduced risk of heart disease. They help lower blood pressure and LDL ("bad") cholesterol levels, which are significant risk factors for heart disease. Additionally, the vitamin C and antioxidants in cabbage may also contribute to maintaining a healthy heart.

What are the best keto side dishes?

While coleslaw is a tasty and healthy side dish, it is not keto-approved in its traditional form. This is due to added sugars in the dressing and the use of inflammatory oils such as canola oil. However, with a few simple substitutions, it's easy to make a keto-friendly version.

Now, here are some ideas for keto side dishes that will add variety and flavour to your meals.

Cauliflower Mac and Cheese

Substitute cauliflower for macaroni and use heavy cream for a smooth and gooey texture. This dish is cheesy and delicious and will satisfy your cravings without the carbs.

Garlic and Cheese Roasted Asparagus

This side dish is quick and easy to prepare, taking only 5 minutes of prep time and 15 minutes to cook. It's a simple yet tasty way to enjoy asparagus, loaded with flavour from the garlic and mozzarella cheese.

Creamy Garlic Mushrooms with Bacon

Another tasty option that can be prepared in 20 minutes or less. The mushrooms are soaked in a creamy broth flavoured with bacon, garlic, and spices.

"Better than Potatoes" Cheesy Cauliflower Puree

Cauliflower is a versatile vegetable that can be used in a variety of keto dishes. This recipe transforms it into a smooth, buttery, and fluffy mash that resembles mashed potatoes but with a slightly different taste. With the right seasonings, it's a perfect keto-friendly substitute.

Keto Coleslaw

As mentioned earlier, traditional coleslaw is not keto-friendly due to added sugars in the dressing. However, you can easily make a keto version by substituting erythritol for sugar and using a vegan mayo and apple cider vinegar. This dish will be a hit at your next barbecue!

Bacon Brussels Sprouts Salad

A hearty and healthy salad that takes about 20 minutes to prepare. It's loaded with flavour from the bacon, Brussels sprouts, parmesan cheese, and almonds. The dressing takes a bit of time, but you can make extra and refrigerate it for future use.

Broccoli Casserole with Bacon

A delicious twist on a traditional dish. This casserole includes broccoli, garlic, multiple cheeses, and bacon, all baked to perfection. It takes about 10 minutes to prepare and 45 minutes to bake.

Blueberry Kale Salad

A gorgeous and colourful salad loaded with nutrients. It includes kale, blueberries, onions, pomegranate, apples, and sliced almonds, topped with a keto-friendly balsamic vinegar dressing. You can also add chicken or salmon to make it a main course.

Keto Cauliflower Bites

Cauliflower to the rescue again! These bite-sized morsels can be deep-fried or baked, and the breading is made with specific keto-friendly ingredients. Cook them in a keto-friendly oil for a crispy and delicious treat.

Keto Cornbread

Believe it or not, you can enjoy cornbread on a keto diet! This version uses almond flour to keep the carbs low. It's easy to make and perfect to serve alongside your favourite meats or chilli.

There you have it! A variety of tasty and creative keto side dishes to complement your meals and keep things interesting. Enjoy experimenting with these recipes and exploring the world of keto-friendly options.

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