Lunch Meat: Keto-Friendly Or Not?

The keto diet is notoriously restrictive, but is lunch meat approved? The good news is that meat is a naturally carb-free, protein-rich food, so it's a great choice on keto. The protein found in meat supports muscle mass, increases fullness levels, and slightly boosts metabolism.

When it comes to keto lunch meats, unprocessed meats are best. This includes chicken, pork, fish, seafood, and beef. Processed meats like deli meats, bacon, and hot dogs often contain fillers and additives, meaning they contain carbs. While it's possible to find relatively keto-friendly processed meat, it's best to avoid it altogether.

When purchasing meat, read the nutrition label to check its carb count. Deli meats, in particular, are known for their high sodium content, so be mindful of this when purchasing.

So, is lunch meat keto-approved? The answer is yes, as long as it's unprocessed and you're mindful of the sodium and carb content.

Keto-friendly lunch meats include chicken, pork, beef, and fish

Lunch meats are a great way to increase your protein and support your muscles. However, some lunch meats are healthier than others.

When following a keto diet, it is best to opt for unprocessed meats such as chicken, pork, beef, and fish. These meats are keto-friendly and can be easily incorporated into your diet. For example, you can eat all parts of the chicken, including the wings, thighs, breast, liver, and drumsticks.

Processed meats, like deli meats, bacon, or hot dogs, are best avoided as they usually contain fillers and additives to modify their texture and flavor, and therefore contain carbs. These meats might contain around 5–6 grams of carbs per serving, which might represent 20% of the total carbs for those following a keto diet. In addition, such meats are typically high in saturated fats and salt, which can negatively impact your health.

If you want to include seafood in your keto diet, it is important to be careful with the mercury content. A high mercury content might lead to fatigue, tremors, and headaches. You can consult the FDA's table for mercury content in fish to determine how many times per week you can safely include each option in your diet.

While you can have deli meat from time to time on keto, it shouldn't be your only meat source. It is best to consume it in moderation and always check the nutrition label to ensure it doesn't have any added sugar or carb-based fillers.

Glazed ham is not keto-friendly due to its high carb content

The keto diet is notoriously restrictive, and it can be challenging to figure out what you can eat. The basic premise is that you train your body to burn fat instead of carbs, so you need to cut down on carbohydrates and increase your fat intake. The keto food pyramid recommends including 1-2 portions of fatty cuts of meat in every ketogenic meal.

Meat is an essential macronutrient on the keto diet, providing protein that supports muscle mass, increases fullness levels, and slightly boosts metabolism. However, it is important not to overdo it with protein, as it can convert into glucose and affect ketosis.

When it comes to keto lunch meats, unprocessed meats like chicken, pork, fish, seafood, and beef are the best options. These meats are free from hidden carbs, whereas processed meats like deli meats, bacon, and hot dogs often contain fillers and additives that introduce carbs to your meal.

Glazed ham, in particular, is not keto-friendly due to its high carb content. The sugar coating on glazed ham significantly increases its carbohydrate content, making it unsuitable for a keto diet. A slice of honey-glazed baked ham, for example, contains 4% carbs, which may represent a substantial portion of the daily carb allowance for those on a keto diet.

While ham is generally not recommended on a keto diet due to its glaze, there are some varieties with lower carb content that can be consumed in moderation. For instance, a serving of cured ham (3 ounces or 84 grams) typically has only 1 gram of carbohydrates, as the USDA notes. However, honey ham varieties will be higher in carbs due to their increased sugar content. Therefore, when choosing ham, it is crucial to opt for uncured or sugar-free varieties and always check nutrition labels to ensure they meet your keto requirements.

Deli meats are typically high in sodium, which can increase the risk of high blood pressure

Deli meats are often highly processed to extend their shelf life, which means they are filled with sodium and other harmful additives. Sodium is added to cure, season, and preserve deli meats, and this high sodium content can negatively impact your health.

Sodium is a major contributor to high blood pressure and heart disease. When you eat salt, your body retains more fluids, increasing your blood volume and putting extra strain on your heart. This can lead to elevated blood pressure and an increased risk of developing hypertension, a significant risk factor for heart disease.

According to the American Heart Association (AHA), just six thin slices of deli meat can contain half of your recommended daily sodium intake. For context, the AHA recommends a daily sodium intake of 1,500 mg, while other guidelines suggest 2,300 mg. Two strips of bacon, for example, can contain 330 mg of sodium.

High sodium intake can also contribute to inflammation and damage to the inner lining of blood vessels (endothelium). This damage can lead to the accumulation of cholesterol and other fatty substances in the arterial walls, resulting in plaque formation and narrowed arteries (atherosclerosis).

To maintain a heart-healthy diet, it is important to limit your intake of sodium and increase your consumption of fresh fruits, vegetables, whole grains, and lean proteins. When shopping for deli meats, check the nutrition labels and choose options with lower sodium content.

Canned tuna is keto-friendly, but only if it has no added sugar

Canned tuna is a great option for those following a keto diet. It is a healthy and affordable source of protein, fatty acids, selenium, and vitamin D. It is also very low in carbohydrates, containing almost no sugar or fibre.

However, when buying canned tuna, it is important to check the ingredients list to ensure there is no added sugar. While it is possible to include processed meats in a keto diet, it is generally best to avoid them as they often contain fillers and additives to modify their texture and flavour, meaning they contain carbohydrates.

When preparing a dish with canned tuna, it is recommended to add some nutritious greens, such as kale or spinach, as the low amount of fibre found in tuna makes it less likely to fill you up.

Ingredients:

• 1 cup of canned tuna fish
• 3 tablespoons of real mayonnaise
• Salt and pepper to taste

Instructions:

• Combine the tuna fish and mayonnaise in a small bowl.
• Stir and taste.
• Season with salt and pepper as desired.

Meatloaf is a keto-friendly meal

Meatloaf: A Keto-Friendly Meal

Meatloaf is a delicious, hearty meal that is perfect for those following a keto diet. Not only is it juicy and tender, but it is also packed with flavour and simple to make. Here's why meatloaf is a keto-friendly meal and a great option for your low-carb lifestyle.

Ingredients

Meatloaf typically contains ground beef, eggs, onion, garlic, and various seasonings. These ingredients are all keto-approved and provide a good balance of protein and fat. Some recipes may also include almond flour or crushed pork rinds instead of breadcrumbs to keep the meatloaf tender and juicy without adding carbs.

Nutritional Information

The nutritional profile of meatloaf makes it an excellent choice for keto dieters. It is high in protein and fat while being low in carbohydrates. A standard serving of meatloaf typically contains around 3 grams of net carbs, which fits well within the daily carb limit on a keto diet.

Customisation

One of the best things about meatloaf is its versatility. You can easily customise the recipe to fit your taste preferences and dietary needs. For example, if you want to increase the fat content, you can use a higher fat ground beef or add more almond flour. If you prefer a spicier meatloaf, you can add more garlic or include some chilli powder.

Side Dishes

Meatloaf pairs well with a variety of keto-friendly side dishes. You can serve it with mashed cauliflower, roasted broccoli, sauteed green beans, or a fresh arugula salad. These sides will add extra nutrients and flavour to your meal while keeping you in ketosis.

Storage and Reheating

Meatloaf is also a convenient option for meal prep. It can be stored in the refrigerator for up to a week or frozen for up to 6 months. When you're ready to enjoy it again, simply reheat it in the microwave or oven, ensuring a quick and tasty keto-friendly meal anytime.

In conclusion, meatloaf is an excellent keto-friendly meal option. It is not only delicious and satisfying but also fits well within the macronutrient requirements of a keto diet. With its versatility and ease of preparation, meatloaf is a great go-to dish for anyone following a low-carb lifestyle.

Frequently asked questions