Tomato Paste: Friend Or Foe On Keto?

The ketogenic diet is a low-carbohydrate, high-fat diet that restricts your intake of carbs to around 50 grams per day. This means cutting out or limiting your consumption of carb-rich foods like grains, legumes, starchy vegetables, and fruits. While raw tomatoes are typically considered keto-friendly, containing only 2-3 grams of net carbs per 3.5 ounces, not all tomato-based products are created equal. Tomato paste, for example, tends to be high in carbs and can quickly use up your daily carb allowance. However, some brands, like Hunts, offer keto-friendly tomato paste, and there are also recipes for making your own.

Raw tomatoes are keto-friendly

Tomatoes are a versatile fruit that can be enjoyed in a variety of ways, and the good news is that they are keto-friendly! Raw tomatoes are especially good for those following a keto diet as they are low in carbohydrates and calories, and provide essential vitamins and nutrients.

A keto diet is a low-carbohydrate, high-fat diet that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. Typically, a keto diet involves deriving 60 to 75 percent of your calories from fat, 15 to 30 percent from protein, and only 5 to 10 percent from carbohydrates. This usually means limiting your daily carb intake to less than 50 grams, and sometimes as low as 20 grams.

So, how do raw tomatoes fit into this? Well, most raw tomatoes have less than 4 net carbs per 100-gram serving. To put that into perspective, one whole medium-sized tomato contains approximately 5 grams of carbohydrates, with 1.5 grams of fibre and 3 grams of sugar. This means you can enjoy a few tomatoes without worrying about exceeding your daily carb limit.

Not only are raw tomatoes keto-friendly, but they also offer a range of health benefits. Tomatoes are an excellent source of vitamins A, C, and K, and contain lycopene, a phytochemical that gives them their red colour and has been linked to a reduced risk of prostate cancer and cardiovascular disease. Cooking tomatoes increases their lycopene levels, so feel free to enjoy them sautéed, grilled, roasted, or steamed as well.

While raw tomatoes are a great keto option, it's important to be mindful of other tomato products. Sauces, salsas, and juices often contain added sugars, which can quickly kick you out of ketosis. So, when in doubt, stick to whole, raw tomatoes or simple tomato pastes with minimal added ingredients.

Tomato paste is high in carbs

Tomato paste is not keto-friendly because it is high in carbohydrates. A ketogenic diet is a low-carbohydrate method of eating, and to achieve ketosis, your body needs to switch from using carbs to using fat as its main fuel source. Typically, this means limiting your daily carb intake to less than 50 grams of carbs per day.

Tomato paste is high in net carbs, with 14.81 grams of net carbs per 100-gram serving. This is significantly more than the recommended daily net carb allowance of 20-30 grams per day to stay in ketosis. As a result, even a small serving of tomato paste may kick you out of ketosis.

In addition to being high in carbs, tomato paste is also low in fats, which is the opposite of what is recommended for a keto diet. The ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and 5-10% carbs. This means that most of your food should be both low in carbs and high in fats. Examples of keto-friendly foods include avocado, salmon, and ghee, which are all low in carbs and high in fat.

To stay within the daily carb limit on a keto diet, it is important to check the macronutrients and ingredients of your food. In the case of tomato-based products, many store-bought options contain added sugars, which further increase their total carb content. Therefore, it is recommended to check the ingredient label and avoid those with added sugar.

Check food labels for added sugars

When following a keto diet, it's important to check food labels for added sugars. This is because keto is a low-carbohydrate method of eating, and sugars are a type of carbohydrate. By checking the label, you can identify how many grams of sugar are in each serving and decide whether the product fits within your daily carb limit.

The nutrition facts label on packaged foods will tell you how many grams of sugar are in each serving. This includes both naturally occurring sugars, such as fructose in lemon juice, and added sugars like corn syrup in salad dressings. The total carbohydrate grams listed on the label also include sugars, so make sure to check this number as well. If you plan to eat more than one serving, remember to multiply the grams of sugar per serving by the number of servings you consume.

Some products may also list sugar alcohols under total carbohydrates. Sugar alcohols are often found in products labelled "sugar-free" or "no sugar added". While they are not completely carb-free, they are still a better option than regular sugar as they have a minimal effect on blood sugar levels.

When choosing between similar products, it's a good idea to compare the number of net carbs. To calculate net carbs, subtract the grams of dietary fibre and sugar alcohols from the total carbohydrates. This will give you a more accurate idea of how many carbs you are consuming.

Checking food labels is a crucial part of following a keto diet. It allows you to make informed choices about the foods you eat and ensures that you stay within your daily carb limit. By being mindful of added sugars and calculating net carbs, you can stay on track with your keto goals.

Keto-friendly alternatives to tomato paste

While tomato paste is keto-friendly, there are several alternatives you can use to replace it in your recipes. These alternatives can be used when you want to change up the flavor profile or if you've run out of tomato paste and need a substitute. Here are some keto-friendly options:

• Tomato Purée: This is a good alternative if you're looking for a milder flavor. It is less concentrated than tomato paste, resulting in a lower carb count. One hundred grams of tomato purée contains about 2.6 grams of net carbs. You can simmer it to reduce the water content and intensify the flavor.
• Fresh Tomatoes: Using fresh tomatoes will significantly impact the flavor of your dish, and they usually have a higher water content. However, they are a good choice for lowering net carbs, with a medium-sized tomato containing approximately 2.49 grams of net carbs.
• Diced Canned Tomatoes: Diced canned tomatoes are an excellent option for adding texture and flavor to your soups and stews. Keep in mind that they contain approximately 3.5 grams of net carbs per 100 grams.
• Sun-dried tomatoes: Sun-dried tomatoes have a stronger and more concentrated flavor than regular tomatoes, so a little goes a long way. They have a higher carb count, with 18 grams of net carbs per 100 grams, but their intense flavor means you'll use less. They work well in keto-friendly pizzas or salads.
• Sugar-free Ketchup: If you're looking for a similar consistency to tomato paste, sugar-free ketchup can be a good substitute. It is readily available and can add a tangy flavor to your dishes.
• Salsa: Salsa is another keto-friendly option that can bring a spicy kick to your recipes. It is made with fresh tomatoes and various spices, adding flavor and texture to your meals.
• Low-sugar Spaghetti Sauce: A small amount of low-sugar spaghetti sauce can be used as a replacement for tomato paste. It contributes to the overall flavor of the dish while keeping the carb count in check.

Remember, when using these alternatives, always check the labels to ensure they fit within your keto macros and daily carb intake goals.

Net carbs and macros for keto

The Ketogenic Diet is a low-carbohydrate method of eating. It is high-fat, moderate-protein, and low-carb. Typically, the maximum carb intake is 50 grams of carb or 30 grams of net carbs per day. Net carbs are calculated by subtracting dietary fibre and sugar alcohols from total carbohydrates.

Meats

Meats are keto-friendly and completely carb-free.

• Beef, pork, chicken, turkey, duck, and lamb: 0 grams per 3 ounces
• Eggs: less than 1 gram per large egg

Vegetables

Most vegetables are low in carbs, except root vegetables and corn.

• Avocado: 3 grams per medium avocado
• Asparagus: 2 grams per cup
• Okra: 4 grams per half cup
• Green beans: 4 grams per cup
• Lettuce, greens, mushrooms, kale: 1 gram per cup
• Cauliflower, celery, bok choy, cabbage, spinach, zucchini, yellow squash, cucumbers: 3 grams per cup
• Tomatoes: 5 grams per cup
• Broccoli: 4 grams per cup
• Bell peppers: 5 grams per cup
• Hot peppers: 1 gram per pepper

Fruits

Most fruits are too high in carbs for keto, except for berries.

• Strawberries: 4 grams per half cup
• Raspberries: 5 grams per half cup
• Blackberries: 4 grams per half cup

Seafood

Seafood is keto-friendly.

Shrimp, crab, lobster, salmon, tuna, cod, tilapia: 0 grams per 3 ounces

Dairy

Some full-fat dairy products can be part of a keto diet, but others are too high in milk sugar.

• Heavy cream, half and half: 1 gram per ounce
• Sour cream, cream cheese: 1 gram per tablespoon
• Cheese: 1 gram per ounce

Nuts and Seeds

Nuts and seeds are keto, but they are high in calories.

• Almonds: 3 grams per ounce
• Peanuts: 4 grams per ounce
• Flax seeds: less than 1 gram per tablespoon
• Chia seeds: less than 1 gram per tablespoon
• Walnuts: 2 grams per ounce
• Pecans: 1 gram per ounce
• Sesame seeds: less than 1 gram per ounce
• Hazelnuts: 2 grams per ounce
• Sunflower seeds: 4 grams per ounce
• Macadamia nuts: 2 grams per ounce

Sauces, Fats, and Oils

For optimal health, avoid highly-refined seed oils.

• Butter, ghee, avocado oil, olive oil, coconut oil, tallow, lard, bacon fat: 0 grams per tablespoon
• Creamy salad dressings (like ranch): 2 grams per 2 tablespoons
• Hollandaise sauce: 0 grams per tablespoon
• Bearnaise sauce: 1 gram per 2 tablespoons
• Buffalo sauce: 1 gram per 2 tablespoons

Condiments and Sauces

• Mayonnaise: 0 grams per tablespoon
• Pickles: 1 gram per half cup
• Mustard: 0 grams per teaspoon
• Hot sauce: 0 grams per teaspoon

Spices and Herbs

Most spices and herbs are keto-friendly.

Salt, pepper, thyme, turmeric, celery seed, chili powder, ginger, lemongrass, oregano, cilantro, pepper flakes, cinnamon, paprika, cumin, fennel, dill, parsley, sage, rosemary, bay leaf, cayenne, basil

Sweeteners

These alternative sweeteners are zero-calorie and zero-carb.

Allulose, erythritol, stevia, monk fruit: 0 grams per teaspoon

Beverages

• Diet sodas: 0 grams per can
• Sparkling water, unsweetened tea, coffee: 0-1 grams per cup
• Water: 0 grams per cup
• Unsweetened plant-based milk alternatives: 1-5 grams per cup

Other Keto-Friendly Foods

• Vinegar: 0 grams per tablespoon
• Bone broth: 5 grams per cup
• Extra-dark chocolate: 5 grams per half an ounce
• Protein powder: 1-3 grams per scoop

Frequently asked questions