Coleslaw On Keto: Friend Or Foe?

Coleslaw is a popular side dish, but is it suitable for a keto diet? The answer is yes and no. While the main ingredient, cabbage, is low in carbohydrates and healthy, store-bought or restaurant-style coleslaw often contains added sugar in the dressing, making it less suitable for keto. However, with a few simple swaps, it's easy to make a keto-friendly version. This involves using a sugar-free sweetener instead of sugar and a low-carb vegetable like broccoli or cauliflower in place of carrots. So, if you're following a keto diet, you can still enjoy coleslaw by making some adjustments to the recipe.

Store-bought coleslaw is not keto-friendly

KFC coleslaw, for example, has 14 total carbs per serving and 10 grams of sugar, which is definitely not keto-friendly. Even if you're following a "dirty keto" diet with a higher carb allowance, it would be challenging to include this in your daily macros regularly.

However, this doesn't mean you have to give up coleslaw entirely. Making your own keto-friendly coleslaw at home is a simple and tasty option. By using a sugar-free sweetener instead of sugar, you can significantly reduce the carb content. You can also experiment with different types of cabbage, such as green cabbage or red cabbage, to find the variety you prefer.

When making keto coleslaw at home, it's easy to control the ingredients and keep the carb count low. You can use a pre-shredded coleslaw mix or shred your own cabbage, and then combine it with a creamy dressing made from mayonnaise, sour cream, heavy cream, and sugar-free sweetener. This results in a delicious, low-carb side dish that fits perfectly within the keto diet guidelines.

So, while store-bought coleslaw is not a keto-friendly option, you can easily make your own healthier version at home and enjoy it as a tasty side dish to your favourite keto meals.

Homemade coleslaw can be keto-friendly

Coleslaw is a Dutch dish, dating back to the 18th century, and is also known as cabbage salad. While store-bought or restaurant-style coleslaw is not keto-friendly due to the high sugar content in the dressing, homemade coleslaw can easily be made keto-friendly.

Ingredients

The main ingredient in coleslaw is shredded cabbage, which is low in carbs and healthy, making it perfect for a keto diet. You can either shred your own cabbage or use a pre-shredded coleslaw mix, which often contains other vegetables such as carrots and red cabbage. Other ingredients include mayonnaise, a sugar-free sweetener, and dill pickle juice or apple cider vinegar.

Preparation

The preparation for keto coleslaw is simple and quick. Combine the shredded cabbage with the mayonnaise, sweetener, and pickle juice or vinegar in a large mixing bowl. Season with salt and pepper to taste. It is recommended to let the coleslaw sit for at least 30 minutes or even overnight to allow the flavours to come together and for the cabbage to absorb the dressing.

Serving suggestions

Keto coleslaw is a versatile side dish that can be served with a variety of grilled proteins, such as chicken, pork, or shrimp. It is the perfect addition to a BBQ or potluck and can be served chilled or at room temperature.

Nutritional information

A serving of keto coleslaw has approximately 2-5 grams of net carbs, depending on the specific recipe and ingredients used. It is a healthy option, providing vitamins, fibre, and antioxidants.

KFC coleslaw is not keto-friendly

While coleslaw can be keto-friendly, KFC coleslaw is not. This is because it contains a lot of carbohydrates and sugar in the coleslaw dressing.

A KFC Individual Cole Slaw contains 14 grams of carbohydrates and 12 grams of fat, totalling 170 calories. The serving size of 0.5 cups contains 11.5g total carbs, 9.8g net carbs, 10.1g fat, and 138 calories.

If you want to eat coleslaw on a keto diet, it is recommended to make it at home using a low-carb recipe. One option is to use a sugar-free sweetener instead of sugar, which can save a lot of carbs. Another recipe suggests using mayonnaise, a little bit of prepared yellow mustard, some heavy cream, and seasoning for the dressing. This version only has 3 grams of carbs per serving.

Carb count varies depending on the dressing

The carb count in coleslaw varies depending on the dressing used. Coleslaw is usually made with a vinegar or mayonnaise-based dressing. However, store-bought or restaurant-style coleslaws often contain added sugars in the dressing, which can significantly increase the carb count. For example, KFC coleslaw has 14 total carbs per serving, with 10 grams of sugar.

To make a keto-friendly coleslaw, it is recommended to use a sugar-free sweetener instead of sugar. This simple swap can save a lot of carbs. For example, one recipe for keto coleslaw uses mayonnaise, heavy cream, mustard, garlic salt, black pepper, and chives, with a sugar-free sweetener, resulting in only 3 grams of carbs per serving.

Another option is to make a vinegar-based dressing using apple cider vinegar, lemon juice, and a keto-friendly sweetener. This type of dressing can have as little as 1 gram of net carb per serving.

When it comes to store-bought coleslaw, some options are lower in carbs than others. For example, Tesco Finest coleslaw has 5.3 grams of carbs per 100 grams, which some may find acceptable to include in their keto diet. However, it's important to check the nutrition information and ingredient list to make an informed decision.

Cabbage is a very low-carb vegetable

A cup of raw cabbage has just over 5 grams of carbohydrates, with about 50% coming from fibre and 50% from natural sugars. The glycemic index (GI) is based on consuming foods alone without any other food in the meal. However, adding other foods with protein, fibre, and fat will drastically impact the glycemic effect. Protein, fat, and fibre slow the release of sugar into the bloodstream, which is crucial for maintaining stable blood sugar levels.

Different varieties of cabbage have varying amounts of net carbs (total carbs minus dietary fibre). For example, one cup of shredded green cabbage contains 2.31 grams of net carbs, while one cup of red cabbage contains 3.69 grams. Other types of cabbage, such as Napa and Savoy, have around 2 grams of net carbs per cup.

Cabbage is also a good source of potassium, folate, and vitamin K. It provides some calcium, iron, vitamin A, and vitamin C. Additionally, cabbage has anti-cancer properties and is linked to a lower risk of prostate, lung, breast, and colon cancer. It is also beneficial for heart health, as the fibre helps lower cholesterol levels, and potassium reduces blood pressure.

When it comes to preparing cabbage, it is versatile and can be served raw, boiled, steamed, or roasted. It can be used in various dishes, including coleslaw, stir-fries, soups, and stews.

In summary, cabbage is an excellent choice for those on a keto diet due to its very low carb content and high nutritional value. It is a versatile vegetable that can be prepared in multiple ways and provides numerous health benefits.

Frequently asked questions