Tomato Paste: Friend Or Foe On Keto?

The ketogenic diet is a low-carb, high-fat diet that aims to put the body in a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. This diet has been linked to various health benefits, including weight loss, improved blood sugar control, and a healthier heart. While tomatoes are considered keto-friendly, not all tomato-based products are created equal. Many store-bought tomato products, such as tomato paste, sauce, salsa, and canned tomatoes, often contain added sugars, increasing their carb content and making them less suitable for a ketogenic diet. However, some brands like Hunt's offer keto-friendly tomato paste options, providing a rich tomato flavor without the added carbs.

Raw tomatoes are keto-friendly

Although tomatoes are considered a vegetable, they are botanically a fruit. However, unlike other fruits, they are keto-friendly because they contain significantly fewer carbs. Tomatoes have around 2–3 grams of net carbs per 3.5 ounces (100 grams), which is up to 10 times fewer net carbs than most fruits. Net carbs are calculated by taking the carb content of a food and subtracting its fiber content.

In addition to their low carb content, tomatoes are rich in fiber and contain various beneficial plant compounds, which may be lacking in a strict ketogenic diet. This makes them a great option to include in your keto diet.

However, it's important to note that not all tomato products are created equal when it comes to keto-friendliness. Many store-bought tomato products, such as tomato paste, sauce, salsa, juice, and even canned tomatoes, often contain added sugars. These added sugars significantly raise their total carb content, making them less suitable for a ketogenic diet. Therefore, it's crucial to check the ingredient labels when purchasing tomato-based products and avoid those with added sugars.

One option for keto-friendly tomato paste is Hunt's Tomato Paste, which is specifically marketed as keto-friendly. It has 5 grams of net carbs (7 grams total carbs minus 2 grams of dietary fiber) and 0 grams of added sugar per serving. This product can be a good choice for those following a ketogenic diet who wish to include tomato paste in their meals.

Tomato paste brands vary in keto-friendliness

While raw tomatoes are considered keto-friendly, not all tomato-based products are. Many store-bought tomato products contain added sugars, which significantly raises their total carb content, making them less suitable for a ketogenic diet. Therefore, it is important to check the ingredient label when purchasing a tomato-based product and avoid those containing added sugars.

Some tomato paste brands that are marketed as keto-friendly include Hunt's Tomato Paste and Bionaturae Organic Tomato Paste. Hunt's Tomato Paste has 5g net carbs (7g total carbs minus 2g dietary fiber), and 0g added sugar per serving. Bionaturae Organic Tomato Paste is also marketed as keto-friendly and contains no added sugar.

However, it is worth noting that some people following a ketogenic diet have expressed concerns about the carb content of tomato paste, even in these keto-friendly brands. One person commented that they found a tomato pulp product with only 1 carb per serving, which they used as a substitute for tomato paste. Another person suggested using just one tablespoon of tomato paste, as that amount typically has 2 net carbs, and freezing the rest for later use.

Tomato paste alternatives

While tomato paste is keto-friendly when consumed in moderation, there are instances when you may want to opt for a substitute. This could be due to the carb content of tomato paste or simply because you're looking to diversify your flavours. Here are some alternatives to tomato paste that are compatible with the keto diet:

• Tomato puree: This has a milder flavour than tomato paste as it is less concentrated. It also has a lower carb content, with approximately 2.6 grams of net carbs per 100 grams. You can simmer it to enhance the flavour and reduce the water content.
• Fresh tomatoes: Using fresh tomatoes will obviously impact the flavour of your dish and they tend to have a higher water content. However, they are lower in net carbs, with a medium-sized tomato containing about 2.49 grams of net carbs.
• Diced canned tomatoes: These can be a great alternative, especially in stews and soups, as they add texture and flavour. However, they have a slightly higher carb content, with approximately 3.5 grams of net carbs per 100 grams.
• Sugar-free ketchup: This can be a convenient substitute for tomato paste, but be sure to check the label to avoid added sugars.
• Salsa: Salsa is another good option, but again, check the label to ensure there are no added sugars or other ingredients that may increase the carb content.
• Low-sugar spaghetti sauce: A small amount of low-sugar spaghetti sauce can be used as a substitute for tomato paste.
• Sundried tomatoes: While these have a stronger, more concentrated flavour than fresh tomatoes, they also have a higher carb count, with 18 grams of net carbs per 100 grams. However, because of their intense flavour, you will likely use less, making them a good option for keto-friendly pizzas or salads.

Tomato paste recipes

While raw tomatoes are keto-friendly, not all tomato-based products are. Many store-bought tomato products, such as tomato paste, sauce, salsa, and juice, contain added sugars, increasing their total carb content. However, if you make your own tomato paste or sauce at home, you can control the ingredients and keep it keto-friendly. Here are some recipes to get you started:

Keto-Friendly Tomato Paste/Sauce Recipes:

Easy Keto Homemade Tomato Sauce:

This recipe is perfect for those looking for a quick, low-carb marinara sauce to use in their favourite dishes. All you need is a can of canned San Marzano-style peeled plum tomatoes, extra-virgin olive oil, and some spices like garlic powder, dried basil, oregano, and black pepper. Simply blend the tomatoes and olive oil until smooth, add the spices, and mix well. You can also cook this sauce on low heat for 10-15 minutes to concentrate the flavours, especially if you plan on using it for dipping.

Low Carb Tomato Sauce with No Added Sugar:

This recipe is simple, quick, and budget-friendly. All you need is a can of crushed, pureed, or plum tomatoes with no added sugar, a little olive oil, and your choice of spices. Blend all the ingredients together, adding spices like garlic powder, onion powder, dried herbs, and red chilli flakes to taste. You can also cook this sauce on low heat to thicken it up and enhance the flavours.

Easy Keto Tomato Sauce - Quick Marinara:

This recipe is as simple as it gets, with just five essential ingredients: tomatoes (crushed San Marzano tomatoes are recommended), olive oil, garlic, oregano, and salt. You can also add optional ingredients like red pepper flakes and basil to taste. To make the sauce, heat some olive oil in a saucepan, add finely chopped garlic, and saute for a minute. Then, add the tomatoes, salt, and oregano, and let the sauce simmer for 5-10 minutes to thicken. You can adjust the seasoning and simmer time depending on your desired consistency.

Remember, when in doubt, check the food label to ensure any store-bought tomato products fit within your keto diet. These recipes are a great way to enjoy the flavour of tomatoes while sticking to your keto diet!

Tomato paste nutrition

Tomatoes are considered a fruit, but they are keto-friendly because they contain far fewer carbohydrates than other fruits. Tomatoes contain 2–3 grams of net carbs per 3.5 ounces (100 grams). Net carbs are calculated by taking the carb content of a food and deducting its fibre content. Raw tomatoes are keto-friendly, but not all tomato-based products are. Many store-bought tomato products, such as tomato paste, contain added sugars, which significantly raises their total carb content.

Tomato paste is generally 2 net carbs per tablespoon, so it can be used in small amounts in keto recipes. One brand of tomato paste contains 7g of total carbohydrates per 2-tablespoon serving, with 2g of dietary fibre and 4g of sugars. Another brand contains 18g of total carbohydrates per serving, with 3g of dietary fibre and 0g of added sugars.

There are some keto-friendly alternatives to tomato paste. One option is to use diced tomatoes, either fresh or canned, as they have a lower carb count. You can also try "tomato pulp", which has 1 carb per serving and is more like a sauce than a paste. Sugar-free ketchup, salsa, or fresh tomatoes can also be used as substitutes.

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