Pork On Keto: Friend Or Foe?

The keto diet is a popular eating plan that involves getting about 80% of your daily calories from fat, 20% from protein, and 10% from carbohydrates. This allows the body to burn fat for fuel, a process known as ketosis. While some people give up fatty meats like pork for leaner cuts, the keto diet embraces high-fat, low-carb foods, making pork a keto-friendly option.

Pork Belly: a keto-friendly, carb-free, high-fat option

The ketogenic, or keto, diet is a popular eating plan that involves getting about 80% of your daily calories from fat, 20% from protein, and only 10% from carbohydrates. This allows the body to enter a state of ketosis, where it burns fat for fuel. While dieters often give up fatty meats like pork belly for leaner cuts, keto adherents can embrace pork belly as a delicious, high-fat, low-carb option.

Pork belly is keto-friendly because it is both carb-free and high in fats. This means you can enjoy it without consuming your daily net carb allowance, which should be limited to 20-30 grams per day to stay in ketosis. Pork belly is also free of non-keto ingredients such as sweeteners, highly refined oils, and food additives, making it a healthier choice for keto dieters.

A four-ounce serving of pork belly contains approximately 585 calories, with 60 grams of fat and 10 grams of protein. This makes it a great option for keto dieters looking to increase their fat intake while enjoying a tasty treat. However, it's important to remember that most of your fats should still come from natural and minimally processed sources like virgin olive oil, MCT oil, and grass-fed butter.

In addition to pork belly, there are several other keto-friendly pork options to consider. Bacon, for example, is a popular choice for keto dieters and can be used in a variety of recipes, such as bacon-wrapped tenderloin or spinach & artichoke stuffed pork chops. Other pork cuts like pork chops, tenderloin, and carnitas can also be prepared in keto-friendly ways, such as oven-baking or slow cooking.

So, if you're following a keto diet and are looking for delicious, high-fat options, pork belly is a fantastic choice. Enjoy it as part of a balanced keto meal plan and experience the benefits of this versatile and tasty meat.

Bacon: a keto favourite

Bacon is a staple for many on the keto diet. It's no surprise, given that the diet is based on a high-fat, low-carb approach to eating. Bacon is a great source of fat, and its greasy, salty taste is a favourite for many.

The keto diet is all about getting your body into a state of ketosis, where it burns fat for fuel. Bacon is a perfect food to help achieve this, as it is both carb-free and high in fats. This means bacon can be eaten without impacting your daily net carb allowance.

The keto diet recommends getting about 80% of your daily calories from fat, and bacon fits the bill perfectly. It is also a versatile food, which can be eaten on its own, as a side, or used in recipes to add flavour and texture.

One of the best things about bacon is its versatility. It can be used in a variety of dishes, from breakfast to dinner, and everything in between. For example, bacon-wrapped tenderloin or bacon-wrapped cauliflower are delicious, keto-friendly options. Bacon can also be used as a topping or garnish to add extra flavour and crunch to a meal.

However, it's important to remember that, while bacon is a great keto option, it's best not to go overboard. Most dietitians recommend getting healthy fats from plant-based sources like nuts and avocado. It's also important to be mindful of your protein intake, as too much can be converted into glucose, which can slow down ketosis.

So, if you're on the keto diet, enjoy bacon as a tasty, high-fat treat, but remember to include a variety of other healthy fats and sources of protein in your diet too.

Pork Rinds: a zero-carb snack

Pork rinds are keto-friendly and widely used by people on low-carb diets. They are often found in the same aisle as crisps/chips, but they are not high-carb. In fact, unflavoured pork rinds are one of the few zero-carb snacks you can eat on the ketogenic diet.

"Pork rind" is the culinary term for the skin of a pig. However, it is more commonly used to refer to the fried crispy snack, which looks more like puffed rice crackers than pigskin. They are made from only two ingredients: pork skins and salt.

Pork Rind Nutrition: Carb, Fat, and Protein Content

According to the USDA, a one-cup (30g) portion of plain pork rinds contains:

• 0% carbs
• ~45% protein
• ~52% fat

This makes pork rinds a great source of protein and fat for the keto diet.

Being a zero-carb food, pork rinds are perfect for the keto diet, especially as a replacement for high-carb breadcrumbs, cereal, and flour. However, as with anything, it is important to be mindful of how much you consume. Pork rinds are relatively high in protein and calories, so it is possible to overeat and impair ketosis. That being said, they are so filling that this is unlikely.

Despite being made of fried pig skin, pork rinds are far healthier than anything else you’ll find in the snack aisle. They provide three key benefits:

• Packed with protein: Getting enough protein on keto is key to maintaining muscle mass and curbing cravings.
• Filled with healthy fats: Most of the fat found in pork rinds comes from oleic acid, the same health-promoting monounsaturated fat found in olive oil and avocados.
• A natural source of collagen: You can get all the benefits of expensive collagen powder supplements by eating pork rinds, chicken skin, or gelatinous bone broth.

The Best Uses For Pork Rinds

Pork rinds are often used in keto recipes that transform high-carb favourites into keto-friendly classics. Here are some of the most common uses:

• Breadcrumbs: Crush pork rinds and use them as a keto-friendly breadcrumb replacement, perfect for keto meatballs.
• Breading: Use ground pork rinds as a low-carb flour to make keto-friendly onion rings, mozzarella sticks, chicken tenders, and even chicken parmesan.
• Gluten-free flour substitute: Ground pork rinds can be used as a keto-friendly flour for gluten-free bread, buns, and pancakes.
• Crunchy topping: Crush up some pork rinds and garnish your meal for added fat, flavour, and crunch.
• Keto cereal: Fashion pork rinds into a low-carb, protein-packed breakfast cereal.
• Keto-friendly nachos and crackers: Enjoy pork rinds with your favourite keto-friendly dip.
• A ready-to-eat keto snack: Pork rinds are widely available and perfect for when you are on the go.
• Microwave popcorn replacement: Skip the high-carb popcorn and opt for microwaveable pork rinds instead.

What Pork Rinds to Buy for Keto

The best pork rinds for keto will be the plain, unflavoured variety. To confirm they have zero carbs, they should only contain pork skins and salt. The cheapest, most widely available zero-carb pork rinds include Utz Original Pork Rinds and Mac’s Original Fried Pork Skins. For a higher-quality product made from pasture-raised pigs, look for the brands 4505 or Epic.

If you prefer flavoured pork rinds, be sure to read the ingredients label carefully. Most flavoured pork rinds contain added sugars and/or maltodextrin (a common source of hidden carbs).

Pork Tenderloin: a quick and easy keto meal

Pork tenderloin is a fantastic option for a quick and easy keto meal. It's a lean cut of meat with minimal carbs, making it perfect for a ketogenic diet. Here's a simple recipe to guide you through preparing this delicious dish.

Ingredients:

• 2 1-pound pork tenderloins
• 1 tablespoon minced Italian herbs (rosemary, thyme, and sage)
• 4 cloves garlic, coarsely minced
• 3 tablespoons avocado oil
• 1/4 cup melted unsalted butter
• 1/4 teaspoon garlic salt
• 1/2 teaspoon onion powder
• 1 tablespoon chopped fresh parsley
• Sea salt and black pepper to taste

Optional Ingredients for Enhanced Flavor:

• Dijon mustard
• Smoked paprika
• Worcestershire sauce
• Lemon zest
• Fresh rosemary sprigs
• Red pepper flakes

Instructions:

Start by preheating your oven to 425°F (220°C). Take a fork and poke holes all over the pork tenderloins. Stuff these holes with the minced garlic and Italian herbs. Season the tenderloin with sea salt and black pepper.

Next, prepare the garlic butter by mixing melted butter, garlic salt, onion powder, and fresh parsley in a small bowl. Set this aside.

Heat avocado oil in a cast-iron skillet over medium-high heat. Sear the pork tenderloins for about 3 minutes on each side until they develop a nice brown crust. Transfer the skillet to the oven and bake for 20-25 minutes. The ideal internal temperature for the pork is 145°F (63°C).

Once the pork is done, remove it from the oven and let it rest while you prepare the garlic butter. Slice the pork into 1-inch pieces and arrange them on a serving platter. Drizzle the garlic butter over the pork, and your delicious keto meal is ready to be enjoyed!

Tips and Serving Suggestions:

• This dish pairs well with keto-friendly sides like keto bread, keto casseroles, green beans, mashed cauliflower rice, and various sauces.
• To make it healthier, opt for leaner cuts of pork, reduce sodium, and add keto vegetables to the skillet before baking.
• You can also use an air fryer instead of a skillet to reduce the oil content.
• For optimal flavor, marinate the pork tenderloin for a few hours or overnight before cooking.

Pork Chops: oven-baked to perfection

Pork chops are a great option if you're on a keto diet. The ketogenic diet is high in fat, low in carbs, and moderate in protein. Pork chops are a good source of protein and can be cooked with fat, making them a keto-friendly option.

Ingredients

• 4 boneless pork chops, at least 1-inch thick
• 1 tablespoon olive oil
• 1½ tablespoons brown sugar
• 2 teaspoons paprika, sweet or smoked
• 1 teaspoon onion powder
• 1 teaspoon dried thyme
• ½ teaspoon black pepper

Method

Preheat your oven to 425°F and line a rimmed baking sheet with parchment paper.

Pat the pork chops dry with paper towels and then rub them with olive oil. Place them on the prepared baking sheet.

In a small bowl, combine the brown sugar, paprika, onion powder, dried thyme, salt, and pepper. Stir to mix well.

Rub the spice mixture over all sides of the pork chops.

Bake the pork chops in the preheated oven for 15 to 20 minutes for 1-inch thick boneless pork chops. The pork chops are done when the internal temperature reaches 145°F.

Let the pork chops rest for 5 minutes before serving.

Tips for Juicy Pork Chops

• Bake at a high temperature to caramelize the outsides and sear in the juices.
• Don't overcook the pork chops. Remove them from the oven when the internal temperature is between 145-150°F.
• Let the pork chops rest for 5-10 minutes before slicing. This allows the juices to redistribute and results in moist, juicy meat.
• Buy thick-cut pork chops that are at least 1-inch thick. Thinner chops tend to dry out more easily.
• Bone-in pork chops can be juicier as the bone helps keep the meat moist.

Serving Suggestions

Pork chops can be served with a salad and mashed potatoes, or roasted vegetables and potatoes on the same pan for a one-pan meal. Broccoli, green beans, and Brussels sprouts are some great vegetable options.

Nutritional Information

Serving: 1 pork chop

Calories: 262kcal

Carbohydrates: 6g

Protein: 29g

Fat: 13g

Saturated Fat: 4g

Cholesterol: 90mg

Sodium: 648mg

Potassium: 523mg

Fiber: 1g

Sugar: 5g

Vitamin A: 493IU

Calcium: 18mg

Iron: 1mg

Frequently asked questions