Crab And Keto: A Match Made In Heaven?

Crab is a great option for those following a keto diet. Crab meat is low in carbohydrates and high in protein and healthy fats. While crab is keto-approved, imitation crab may not be due to added fillers and sugars. For a keto-friendly crab dish, try a simple crab and egg plate or some keto crab cakes.

Crab is keto-approved, with zero carbs

A keto diet typically involves eating high-fat, low-carb foods, and crab fits the bill perfectly. In fact, crab is so versatile that it can be enjoyed as a simple dinner or turned into delicious keto crab cakes.

When it comes to shellfish, the carb count can vary. While shrimp and most crabs contain no carbs, other types of shellfish, like oysters and octopus, do have some carbs. However, as long as you're mindful of your total carb intake, you can still enjoy these shellfish on a keto diet.

If you're a crab lover, you'll be happy to know that you can indulge in this tasty treat without compromising your keto lifestyle. Crab is a fantastic option for those following a keto diet, as it's not only keto-approved but also packed with essential nutrients.

So, go ahead and enjoy some crab legs dipped in butter or try out a keto crab cake recipe. Just remember to be cautious of imitation crab, as it often contains added fillers and sugars, increasing the carb content.

Imitation crab may not be keto-approved due to added sugars

Seafood is one of the best things you can eat on a keto diet. It is rich in omega-3 fatty acids and DHA, which are essential for brain health and a well-functioning immune system. Crab is no exception to this, but it is important to distinguish between different types of crab.

Imitation crab, also known as "the hot dog of the sea", is not keto-approved. Despite its name, imitation crab contains no crab meat but instead consists of finely minced fish that has been heated and pressed into shapes resembling crab legs. It is highly processed and contains starch, vegetable oils, sugar, sorbitol, egg whites, and artificial flavourings. A three-ounce serving contains 13 grams of net carbs, which can interfere with ketosis.

The production process of imitation crab is also questionable. Manufacturers use a paste called surimi, made from fish leftovers, and add starch, vegetable oils, sugars, gluten, and artificial flavourings to make it edible. These additives can not only kick you out of ketosis but also trigger inflammation due to the harmful vegetable oils and added sugars.

Therefore, it is best to opt for organic alternatives like king crab, crayfish, shrimp, salmon, sardines, tuna, snow crab, and mackerel when following a keto diet. These options provide the nutritional benefits of seafood without the negative consequences of imitation crab.

Crab cakes can be made keto-friendly

Ingredients:

• 8 ounces of crab meat (blue crab is preferable, but other types such as Dungeness, King, or snow crab can also be used)
• 2 tablespoons of mayonnaise
• 1 teaspoon of Dijon mustard
• 1 tablespoon of fresh lemon juice
• 1 teaspoon of Worcestershire sauce or 2 teaspoons of coconut aminos
• 2 tablespoons of chopped fresh parsley
• 2 tablespoons of coconut flour or almond flour
• 2 teaspoons of Old Bay seasoning or other seafood seasoning
• Avocado oil or butter for frying

Instructions:

• Gently pick through the crab meat to ensure there are no shells or cartilage.
• In a small bowl, combine the mayonnaise, lemon juice, Worcestershire sauce or coconut aminos, and Dijon mustard. Mix until smooth.
• In another bowl, combine the Old Bay seasoning, parsley, and coconut or almond flour. Mix thoroughly.
• Gently mix the crab meat with the mayonnaise mixture, being careful not to break up the crab pieces.
• Add the dry ingredients to the crab mixture and gently combine.
• Heat avocado oil or butter in a nonstick pan over medium heat.
• Form the crab mixture into small cakes, about 2 inches in diameter.
• Carefully place the crab cakes in the hot oil and cook for 2-3 minutes on each side, or until golden brown.
• Remove from the pan and serve warm with lemon wedges and your choice of sauce (such as a keto-friendly roasted red pepper sauce).

These keto crab cakes make a delicious low-carb appetizer or main course. They are best enjoyed fresh but can be stored in the refrigerator for up to three days. Reheat gently in the microwave or oven before serving.

Crab is high in protein and healthy fats

Crab is an excellent source of protein, vitamins, and minerals. Crab meat is also very low in fat, especially saturated fat. A 3-oz portion of raw Dungeness crab meat, for example, contains only 73 calories. In comparison to other meats of the same portion size, crab is the obvious low-calorie choice.

Crab is also high in omega-3 fatty acids, vitamin B12, and selenium. These nutrients play vital roles in improving general health while helping prevent a variety of chronic conditions. The omega-3 fatty acids in crab, for instance, provide many benefits related to heart health. These nutrients may help lower triglycerides, reduce blood clotting, and make it less likely that you'll develop an irregular heartbeat.

Crab is also a good source of vitamin B12 and folate, which help reduce the risk of vitamin deficiency anemia. People with vitamin deficiency anemia do not have enough healthy red blood cells and may experience fatigue or weakness as a result. Research also suggests that eating crab at least once a week may reduce the risk of dementia and Alzheimer's disease.

Keto crab recipes include crab cakes, crab meat and egg plate, and crab burgers

Crab is an excellent choice for a keto diet as it is low in carbohydrates and high in protein and healthy fats. However, imitation crab may not be the best option as it often contains added fillers and sugars, increasing the carb content.

Keto Crab Cakes

Keto crab cakes are a delicious and crispy option that can be served as an appetizer, main dish, or even as a burger. They are typically made with a combination of crab meat, eggs, mayonnaise, mustard, and various seasonings. Some recipes also include almond flour or coconut flour to help bind the cakes together. Here's a simple recipe to try:

Ingredients:

• 8 ounces of lump crab meat
• 1 large egg
• 2 tablespoons of mayonnaise
• 1 teaspoon of Dijon mustard
• 1 tablespoon of fresh lemon juice
• 1/2 teaspoon of kosher salt
• 1/4 teaspoon of black pepper
• 1/2 cup of almond flour
• 2 tablespoons of butter
• 2 tablespoons of olive oil

Instructions:

• In a medium bowl, lightly whisk the egg.
• Add the crab meat and mix well, breaking up any large pieces.
• Mix in the mayonnaise, mustard, lemon juice, salt, and pepper.
• Then, mix in the almond flour.
• Use a scoop to portion out the mixture into six 1/2-inch thick patties.
• Chill the patties in the fridge for at least an hour to prevent them from falling apart during cooking.
• Heat butter and olive oil in a large nonstick skillet over medium heat.
• Fry the crab cakes for about 4-5 minutes on each side until golden brown.
• Serve immediately or let them cool to room temperature.

Crab Meat and Egg Plate

For a simple and nutritious meal, try a crab meat and egg plate. This dish combines the protein-rich crab with the healthy fats of eggs. You can serve it with a side of vegetables or a salad.

Crab Burgers

Crab burgers are a delicious and satisfying option for a keto meal. You can use the keto crab cake recipe mentioned above and serve it as a burger with lettuce, tomato, and tartar sauce. You can also try using portobello mushroom caps as burger buns for a unique and tasty twist.

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