Jerky And Keto: Best Friends Forever?

Beef jerky is a convenient snack option for those on a keto diet, but not all beef jerky is keto-friendly. The keto diet is a popular way of eating that aims to improve weight loss by reducing carbohydrate intake and increasing healthy fats and proteins. This puts the body into a metabolic state called ketosis, where fat is burned for energy instead of carbohydrates. While beef jerky is generally lean, it is high in protein and can be a good keto snack option. However, some beef jerky contains added sugars and carbohydrates, so it is important to check the nutritional information and choose brands that are appropriately seasoned for a keto diet.

Keto-friendly beef jerky brands

Beef jerky is a convenient, mess-free, and protein-packed snack that can be enjoyed on a keto diet. However, it is important to be mindful of the ingredients and nutrition labels when selecting a keto-friendly option, as some varieties may contain added sugars and carbohydrates.

• Jack Links Zero Sugar Original Beef Jerky: This jerky is deliciously seasoned and affordable, costing less than $9 for a bag. It has zero sugar, zero carbs, and 15 grams of protein per serving.
• Tillamook Zero Sugar Beef Jerky: Slow-smoked and keto-friendly, this jerky is packed with protein and available at Target and Costco. It has zero sugar, zero carbs, and 16 grams of protein per serving.
• Vermont Smoke and Cure Meat Sticks: These meat sticks have a unique texture and flavour by incorporating both beef and pork. They have zero sugar and are not overloaded with sodium.
• CHOMPS Grass Fed Original Beef Jerky: These 100% grass-fed keto beef jerky snack sticks come in a variety of flavours, including Cranberry Habanero and Jalapeno. They have zero sugar, zero carbs, and 9 grams of protein per serving.
• Wicked Cutz Traditional Beef Jerky: With over 7,000 5-star reviews, this jerky brand offers a delicious original beef flavour as well as unique options like bacon, turkey, and chicken jerky. Some of their flavours may contain small amounts of sugar, so check the labels carefully.
• People's Choice Beef Jerky: This keto beef jerky is sugar-free and made without soy, gluten, MSG, preservatives, or nitrates. It has zero sugar, zero carbs, and 16 grams of protein per serving.
• Old Trapper Zero Sugar Beef Jerky: Formulated specifically for keto dieters, this jerky contains 14 grams of protein and only 2 grams of naturally occurring carbohydrates per serving, with no added sugar.
• Mojave Jerky Co. Hatch Green Chile: This premium beef jerky is infused with the bold and smoky flavour of Hatch green chilies. It has zero sugar, zero carbs, and is a delightful option for keto dieters.
• Gentlemen's Best Rosemary Steakhouse Beef Jerky: Handcrafted in small batches, this jerky features delicious notes of rosemary, hickory, and buttery richness. It is all-natural and contains no preservatives.
• Cattaneo Bros. Chipotle Beef Jerky: Made from high-quality, grass-fed beef and marinated for hours, this family-owned brand offers a smoky and delicious chipotle beef jerky with zero sugar and zero carbs.

Beef jerky nutritional content

Beef jerky is a good source of protein, vitamins, and minerals. It is also a source of heme iron, which is more easily absorbed by the body than non-heme iron from plants. This makes it a good snack for female athletes, who are at risk of iron deficiency.

Beef jerky is also a good snack for those on the keto diet, as it is low in carbohydrates. However, some beef jerky contains added sugar, honey, or soy sauce, which can increase the carbohydrate content. Therefore, it is important to check the nutrition label before purchasing.

In addition to its nutritional benefits, beef jerky is also a convenient, mess-free snack with a long shelf life. It is important to note, however, that beef jerky is typically high in sodium and may not be suitable for individuals with high blood pressure or those who have been advised to limit their salt intake.

• Calories: One piece of beef jerky contains around 82 calories. A cup of beef jerky pieces (90g) contains approximately 369 calories.
• Protein: Beef jerky is an excellent source of protein, providing almost seven grams per piece. A cup of beef jerky contains about 30 grams of protein.
• Fat: There are about five grams of fat in a single piece of beef jerky, including saturated fat and monounsaturated fat. A cup of beef jerky contains about 23 grams of fat.
• Carbohydrates: Beef jerky is a low-carbohydrate food, with just over two grams of carbohydrates per piece. The carbohydrates come from sugar (1.1 grams) and fiber (less than half a gram). A cup of beef jerky pieces contains about 10 grams of carbohydrates.
• Vitamins and Minerals: Beef jerky is a good source of potassium, zinc, iron, magnesium, vitamin B12, and choline. A cup of beef jerky contains about 537 milligrams of potassium, 7 milligrams of zinc, and more than 1800 milligrams of sodium.

Making keto beef jerky

Ingredients

• Flank steak
• Coconut Aminos (or soy sauce)
• Worcestershire Sauce
• Garlic powder
• Onion powder
• Sea salt
• Black pepper
• Monk Fruit Allulose Blend (or another keto-friendly sweetener)
• Red pepper flakes (optional)
• Liquid smoke (optional)

Method

• Place the sliced beef in a large mixing bowl and add the coconut aminos, Worcestershire sauce, garlic powder, onion powder, sea salt, black pepper, monk fruit blend, and red pepper flakes (if using).
• Mix well and refrigerate for at least 30 minutes, or overnight for a more intense flavour.
• Preheat the oven to 175°F (79°C). Line a large baking sheet with foil and place an oven-safe cooling rack on top.
• Arrange the beef strips in a single layer on the wire rack.
• Bake for 3-4 hours, until the jerky is dry and firm but still pliable, flipping the beef halfway through.
• Remove from the oven and allow to cool completely before storing in an airtight container.

Tips:

• Use a lean cut of meat, such as flank steak, skirt steak, or top round.
• Freeze the steak for 30 minutes before slicing to achieve thin strips that dry out more quickly and yield a better texture.
• Slice the beef against the grain to break up the muscle fibres and make the jerky more tender.
• Marinate the beef for as long as possible, ideally overnight or up to 24 hours, to allow the flavours to really soak in.
• For a smoky flavour, add 1 tablespoon of liquid smoke to the marinade.

Storage:

The keto beef jerky can be stored at room temperature in an airtight container in a cool, dark place for up to 1-2 months. For longer storage, it can be frozen for up to 1 year.

Keto-Friendly Beef Jerky Brands:

There are also several keto-friendly beef jerky brands available in the market, such as:

• Old Trapper
• Tillamook Country Smoker
• People's Choice
• Fusion Zero Sugar
• Brooklyn Biltong
• Vacadillos
• Cattaneo Bros
• Mojave Jerky Co.

Beef jerky as a keto snack

Beef jerky is a convenient, mess-free, and protein-rich snack that fits well within the keto diet. The keto diet is a popular eating regimen that involves consuming high-fat, low-carb, and moderate-protein foods. This diet can be challenging to follow, so keto dieters often turn to beef jerky as a satisfying and sustaining snack option.

Beef jerky is an excellent source of lean protein, but it's important to be mindful of the ingredients used in different brands of beef jerky. Some varieties may contain added sugars, soy sauce, or other ingredients that can increase the carbohydrate content. Therefore, it is crucial to read the nutrition labels and compare different options to ensure they align with your keto diet goals.

When choosing beef jerky as a keto snack, opt for brands that offer low-carb, sugar-free, or keto-friendly options. For example, The Jerky Co. offers premium air-dried meats with only 7.3g of sugars per 100g of jerky, while still providing a high protein content of about 55g per 100g serve. Additionally, some brands like Old Trapper offer zero-sugar beef jerky that contains 14g of protein and only 2g of naturally occurring carbohydrates per serving.

You can also consider making your own homemade keto beef jerky. This allows you to control the ingredients and create a healthier alternative to store-bought options. A simple recipe includes using flank steak or other lean cuts of meat, coconut aminos or soy sauce, Worcestershire sauce, and various spices like garlic powder, onion powder, and red pepper flakes. By making your own jerky, you can ensure it aligns with your keto diet while still enjoying a delicious and satisfying snack.

In conclusion, beef jerky can be an excellent keto-friendly snack option, but it's important to be selective about the brand or recipe you choose. By choosing low-carb, sugar-free, or homemade options, you can ensure that your beef jerky snack aligns with the strict requirements of the keto diet. So, if you're following a keto diet and craving a tasty and convenient snack, beef jerky can be a great choice to help you stay on track.

Keto diet basics

The keto diet is a low-carb, high-fat diet that involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it burns fat for energy instead of glucose.

When you cut back on carbs, your body looks for other sources of energy. Fat becomes that source. When your blood sugar drops because you're not feeding your body carbs, fat is released from your cells and goes to the liver. The liver turns the fat into ketone bodies, which your body uses as fuel.

A typical keto diet consists of low-carb green vegetables, meat, fatty fish, eggs, butter, cheese, nuts, seeds, healthy oils, avocados, and low-carb fruits and vegetables.

Any food that's high in carbs should be limited. This includes sugary foods, grains or starches, fruit, beans or legumes, root vegetables and tubers, low-fat or diet products, some condiments or sauces, unhealthy fats, alcohol, and sugar-free diet foods.

Who should avoid the keto diet?

While the keto diet can be an effective way to lose weight and improve health, it's not for everyone. Anyone with gallbladder, pancreas, thyroid, or liver issues should avoid it, as it may worsen their condition. It's also not recommended for pregnant or breastfeeding women, children, or people with kidney issues or a history of disordered eating.

Potential side effects and risks

The keto diet can cause side effects, especially when your body is adjusting. These may include digestive issues, decreased energy and mental function, decreased exercise performance, and changes in water and mineral balance.

The keto diet is also associated with several risks due to its high-fat content. These include an increased risk of heart disease, nutrient deficiencies, liver and kidney problems, constipation, and fuzzy thinking and mood swings.

Therefore, it's crucial to consult a healthcare professional before starting the keto diet to ensure it's safe and appropriate for you.

Frequently asked questions