Garlic Sauce On The Keto Diet: Mediterranean Style

Garlic sauce is a popular condiment, especially in Mediterranean and Middle Eastern cuisines. It is often served with grilled meats, roasted vegetables, or as a dipping sauce. With the rise in popularity of the ketogenic diet, a common question arises: is garlic sauce keto-friendly? The answer is not straightforward, as it depends on the specific ingredients and preparation methods used.

Mediterranean garlic sauce may contain potato

Toum, a bold and creamy Middle Eastern garlic sauce, is a popular condiment in Lebanese restaurants. It is made with garlic, oil, lemon juice, and salt, with some recipes also including water. While toum is usually vegan, some recipes may call for mayonnaise or egg whites.

One toum recipe includes mashed potato or Greek yoghurt to thicken the sauce and reduce the sharpness of the garlic. This recipe is for Skordalia, a Greek-style garlic dip with a thick base of either day-old bread or mashed potatoes. It is flavoured with garlic, crushed almonds, and lemon juice, and brought together with extra virgin olive oil.

If you are making toum and find the taste of the garlic too strong, you can add cooked potato (mashed) or a couple of tablespoons of Greek yoghurt to your sauce. This will thicken the sauce and reduce the sharpness of the garlic.

Store-bought garlic sauce is likely to be high-carb

For example, some store-bought garlic sauces can contain up to 12.86g of net carbs per 100g serving. This is well above the recommended daily net carb allowance of 20-30g for someone on a keto diet. Therefore, it is always important to check the label when purchasing garlic sauce to ensure it is, in fact, keto-friendly.

When it comes to store-bought garlic sauces, it is not just the high carb content that can be problematic. These sauces may also contain unhealthy ingredients like vegetable oil, which is highly refined and prone to oxidation, potentially causing inflammation in the body.

To ensure your garlic sauce is truly keto-friendly, making it yourself is the best option. By preparing your own garlic sauce, you can control the ingredients and avoid any unwanted additives. There are many keto-friendly garlic sauce recipes available online that use simple, healthy ingredients like Greek yogurt, sour cream, garlic, lemon juice, and herbs. Not only will you know exactly what is in your sauce, but you can also customise it to your taste preferences.

In summary, while garlic sauce can be a delicious addition to a keto diet, it is important to be cautious of store-bought varieties. Always check the label or, better yet, make your own garlic sauce at home to ensure it aligns with your keto lifestyle.

A keto-friendly alternative is to make your own garlic sauce

While most garlic sauce is keto-friendly, some store-bought varieties are not low-carb as they contain sugar and/or corn starch. The best way to ensure your garlic sauce is keto-friendly is to make it yourself, that way you know exactly what's in it.

Ingredients:

• 5 ounces of Greek Yogurt, full fat
• 2 ounces of Sour Cream
• 3 cloves of Garlic, finely chopped
• 1 tablespoon of Lemon Juice
• 2 teaspoons of Mint, finely chopped
• ½ teaspoon of Salt
• Pinch of White Pepper, ground

Method:

Place all the ingredients in a small bowl and mix well. Place in the fridge to infuse for 15-20 minutes. This recipe makes just over 225g/8oz total, or 16 servings. One serving is 1 tablespoon or 15g/0.5oz. The sauce will keep in the fridge for up to 5 days but is not suitable for freezing.

Garlic sauce is keto-friendly in moderation

First and foremost, not all garlic sauces are created equal. Some store-bought garlic sauces may contain added sugar, corn starch, or potato, which can increase the carb count and make them less keto-friendly. Traditional garlic sauces made with whipped garlic, lemon, and oil are generally a better option. Making your own garlic sauce at home is a great way to ensure it's keto-friendly, as you can control the ingredients and avoid any unwanted additives.

When incorporating garlic sauce into your keto meals, portion control is key. Even if the sauce has a low carb count, excessive consumption can still impact your overall carb intake for the day. Measuring tools, such as spoons or kitchen scales, can help with portion control. Additionally, tracking your carb intake using nutritional apps or food diaries can help you stay within your daily carb allowance.

The good news is that garlic sauce offers more than just flavour. It also boasts several health benefits that align with the wellness goals of a ketogenic diet. Garlic is packed with essential vitamins and minerals, including Vitamin C, selenium, and manganese, which contribute to overall health. It also has antioxidant properties that help combat oxidative stress in the body. Furthermore, garlic has been associated with potential heart health benefits, including lowering blood pressure and reducing LDL cholesterol levels.

In conclusion, garlic sauce can be a delicious and keto-friendly addition to your meals when consumed in moderation. By being mindful of the type of garlic sauce, practising portion control, and understanding its nutritional benefits, you can enjoy this versatile condiment while staying on track with your keto diet.

Garlic sauce is a good source of vitamins and minerals

Garlic sauce is a flavourful addition to many dishes, and it also packs a punch when it comes to vitamins and minerals, making it a nutritious choice.

Firstly, garlic itself is a powerhouse of essential vitamins and minerals. It contains vitamin C, which is important for immune health and fighting off free radicals, and it also boasts selenium and manganese, which are vital for maintaining overall health.

The sauce also provides a good amount of vitamin A, which is crucial for keeping your eyes healthy and supporting immune function and cell growth. This is an important benefit, as vitamin A deficiency can lead to impaired vision and a weakened immune system.

But that's not all; garlic sauce also contains B vitamins, specifically vitamin B-6, which is part of a family of vitamins that help convert food into energy and support a healthy nervous system.

Vitamin K1 is another key component of garlic sauce. This vitamin is essential for supporting bone health and blood clotting processes, helping to prevent excessive bleeding.

Minerals are also abundant in garlic sauce. It is a good source of sodium, which plays a crucial role in nerve and muscle function, and potassium, which acts as an electrolyte, helping to maintain fluid balance, nerve signals, and muscle contractions.

Some garlic sauces may also contain calcium, which is important for bone health and muscle function, and cholesterol, which the body needs for building cells and making hormones. However, it is important to monitor your cholesterol intake, as excessive amounts can lead to heart health issues.

So, while garlic sauce may be known for its intense flavour, it is also a surprisingly good source of vitamins and minerals, offering a range of health benefits that support a healthy lifestyle.

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