Pork Cuts For Keto: Best Options To Choose From

The ketogenic diet is a high-fat, low-carb, and moderate-protein way of eating. Meat is a great choice on keto and will likely be a significant part of the diet. The best keto meats are those that are rich in fat and high-quality protein and contain essential nutrients that can supplement a healthy lifestyle.

When it comes to pork, the fattiest cuts include pork belly and ribs. Pork shoulder is also very fatty and can be used to make pulled pork. Other keto-friendly pork options include baby back ribs, ham, salami, pork rinds, sugar-free bacon and sausages, and pork tenderloin.

While all types of meat fit into the keto diet, unprocessed meat is the best choice. Grass-fed and pasture-raised animal meat is most recommended because they contain higher-quality fats and protein and can keep you full for longer.

Fattest cuts of pork

When following a keto diet, it's important to choose fattier cuts of meat to meet your dietary fat intake and stay in ketosis. Here are some of the fattest cuts of pork that you can include in your keto diet:

Pork Belly

Pork belly is a fresh cut of pork that is especially fatty and delicious. It is a good alternative to cured bacon, which is often processed and may contain added sugars. Pork belly is also a great source of vitamin D, with pastured lard providing almost as much vitamin D as cod liver oil.

Ribs

Ribs, including baby back ribs, are another fatty option for keto dieters. They are a good source of healthy fats and proteins. However, remember to avoid sugary barbecue sauces when preparing ribs, as these can increase your carbohydrate intake.

Pork Shoulder/Butt

Pork shoulder or butt is a fatty and affordable cut of pork. It can be slow-cooked, smoked, or used to make pulled pork. Pork shoulder is also a good source of vitamin B12 and other B vitamins.

Bacon

While bacon is often associated with breakfast, it can be enjoyed as a fatty keto option. Just be mindful of the type of bacon you choose, as some varieties may be cured or processed, which can increase carbohydrate intake and kick you out of ketosis.

Sausage

Sausages are another fatty pork option, but be cautious of the type you choose. Some sausages may contain fillers, breadcrumbs, or added sugars, which are not keto-friendly. Look for plain, unprocessed sausages or make your own at home to ensure they fit within your keto macros.

In addition to these cuts, other fatty pork options include ham, salami, pork rinds, and pork tenderloin. Remember to choose pasture-raised or grass-fed pork whenever possible, as these options tend to be more nutritious and have a better flavour profile.

Keto-friendly meats

The ketogenic diet is a high-fat, low-carb, and moderate-protein way of eating. Meat is a great choice on keto and will likely be a significant part of your diet. Protein, found in large quantities in meat, is very filling and helps to reduce appetite and calorie intake while preserving muscle mass. Animal protein is also a source of complete protein, meaning it contains all the amino acids your body needs in the right ratios to build new tissues.

When it comes to keto-friendly meats, any type of meat fits into the keto lifestyle and can provide you with sufficient amounts of micronutrients (vitamins and minerals) and amino acids. This includes beef, pork, lamb, chicken, turkey, fish, scallops, and all other animal flesh.

However, unprocessed meat is the best choice for keto. Fatty cuts of meat like pork belly, ribeye, chicken thighs, and baby back ribs are ideal. You can also consume lean cuts like top sirloin, bottom round roast, pork chops (with the fat trimmed off), and skinless chicken breast.

In addition to choosing fattier cuts of meat, it is also recommended to opt for grass-fed and pasture-raised animal meat whenever possible. These types of meat contain higher-quality fats and protein and can keep you feeling full for longer.

While keto allows for a variety of meat options, there are some that should be avoided due to their high carbohydrate content or processing. Meats to avoid on keto include battered or breaded meats, meats served in sweet sauces, pre-made meatballs or meatloaf, and processed meats such as hot dogs, sausages, bacon, and ham.

• Fatty cuts of meat like pork belly, ribeye steak, and chicken thighs
• Lean meats such as top sirloin, bottom round roast, and skinless chicken breast
• Grass-fed and pasture-raised animal meat, such as beef and lamb
• Other animal flesh including fish, scallops, and game meats

Pork cuts to avoid

When observing a keto diet, it is important to remember that the meat you consume should be plain and unprocessed. This means that meat options containing starch, fillers, gluten, preservatives, or added sugar should be avoided, as they can increase your carbohydrate intake and mess with your daily macronutrient balance.

• Cured meats: These include meats like bacon, ham, and salami, which have been treated with curing agents such as salt, nitrates, or sugar, to extend their shelf life.
• Deli meats: Meats that are typically pre-sliced and sold at delicatessens or grocery stores, such as ham, roast beef, turkey breast, and salami.
• Breakfast meats: This includes items like sausages, bacon, and smoked meats, which are commonly consumed at breakfast.
• Meat with sauce or glaze: While keto is not restrictive in terms of condiments, it is best to avoid meats that come pre-prepared with sugary sauces or glazes, as these can add unnecessary carbohydrates.
• Pork chops: While pork chops can be a good source of protein, they are considered a leaner cut of pork and may not fit within the desired macronutrient ratio for keto.

It is important to note that while these cuts are generally best avoided, you can still include them in your keto diet in moderation or as part of a less strict \"dirty keto\" approach. The key is to be mindful of your overall macronutrient intake and make sure it aligns with your keto goals.

Pork's health benefits

Pork is a good source of many vitamins and minerals, and is also rich in high-quality protein. Lean, fully cooked pork, eaten in moderation, can be a great addition to a healthy diet. Here are some of the health benefits of consuming pork:

High-Quality Protein

Pork is an excellent source of high-quality protein, which is essential for muscle growth and maintenance. This makes it particularly beneficial for bodybuilders, athletes, and people recovering from surgery or needing to repair muscles. Just 3 ounces of cooked pork provides 23 grams of protein.

Vitamins and Minerals

Pork is rich in several vitamins and minerals, including selenium, zinc, vitamin B12, vitamin B6, niacin, phosphorus, and iron. These vitamins and minerals are essential for various bodily functions, such as blood formation, brain function, and immune system health.

Choline

Pork is a good source of choline, which is critical for the development of healthy brains and spinal cords in babies during pregnancy. Many prenatal vitamins do not provide enough choline, so including pork in the diet can help fill this gap.

Heart Health

Some cuts of pork have received the American Heart Association Heart-Check Certification, meaning they are extra-lean and have a favourable nutritional profile. Studies have also included fresh lean pork as part of a heart-healthy Mediterranean diet. Choosing leaner cuts of pork is best for maintaining a healthy heart.

Exercise Performance

Pork contains various nutrients that can improve muscle function and physical performance, such as taurine, creatine, and beta-alanine. Beta-alanine helps the body form carnosine, which is important for muscle function and has been linked to reduced fatigue and improved physical performance.

Best keto meats

The ketogenic diet is a high-fat, low-carb, and moderate-protein way of eating. Meat is a great choice on keto and will likely be a significant part of your diet.

Any type of meat fits into the keto lifestyle and can provide you with sufficient amounts of micronutrients (vitamins and minerals) and amino acids. This includes beef, pork, lamb, chicken, turkey, fish, scallops, and all other animal flesh.

When it comes to fat intake, which is so important on keto, put the emphasis on fatty meats like pork belly, ribeye steak, T-bone steak, chicken thighs, or baby back ribs.

Meats to avoid on keto include battered or breaded meats, meats served in sweet sauces, and pre-made meatballs or meatloaf, which usually contain breadcrumbs. Processed meats, like bacon, ham, pepperoni, and sausages, are also best avoided as they often contain additives and sugars that can kick your body out of ketosis.

How to choose meats on keto

Aside from choosing fattier cuts of meat to help meet your dietary fat intake on keto, go for grass-fed and pasture-raised animal meat where possible. This tends to be more nutritious and can keep you full for longer. It's also a good idea to rotate your meats to avoid micronutrient deficiencies.

Frequently asked questions