Keto-Friendly Meats: What You Can Eat

The ketogenic (keto) diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It's a popular diet for weight loss and blood sugar control. The keto diet typically limits carbs to 20–50 grams per day.

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 of the amino acids your body needs, in the right ratios, to build new tissues.

- Beef

- Chicken

- Fish

- Shellfish

- Pork

- Turkey

- Bison

- Lamb

- Duck

- Wild game

Fatty cuts of meat are best

The ketogenic (keto) diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It's a popular choice for those looking to lose weight and control their blood sugar. On keto, dieters aim to get 70-80% of their total daily calories from fat, 10-20% from protein, and 5-10% from carbohydrates.

Meat is a great choice on keto, and fatty cuts are especially beneficial. Fatty cuts of meat are not only carb-free but also rich in B vitamins and several important minerals like potassium, selenium, and zinc. They are also a great source of high-quality protein, which helps preserve muscle mass during a very low-carb diet.

• Grass-fed beef: Ground beef, beef tenderloin, ribeye steak, and NY strip steak are versatile options that provide a good amount of vitamin B12 and iron.
• Pasture-raised pork: Ground pork, bacon, and sausage are fatty options that offer thiamin and vitamin B6.
• Pasture-raised chicken: Whole chicken and chicken thighs are lean yet fatty options that provide potassium and choline.
• Bison: Bison ribeye and ground bison are excellent sources of lean protein and rich in niacin and zinc.

When choosing meat for keto, opt for organic and grass-fed options to minimize steroid hormones and bacteria. Remember, the fattier the cut, the better it aligns with the high-fat requirements of the keto diet.

Poultry is allowed, but dark meat is better

Poultry is a staple food on the keto diet. Meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.

When it comes to poultry, however, not all cuts are created equal. While white meat, such as chicken breast, is leaner and lower in fat, dark meat, such as chicken thighs and legs, is higher in fat content, making it a better option for the keto diet.

Dark meat poultry contains a higher percentage of fat, which is essential on the keto diet. The keto diet is a high-fat, low-carb, and moderate-protein diet, so choosing fattier cuts of meat will help you stay within the ideal macronutrient ranges.

In addition to its higher fat content, dark meat poultry also has other benefits. It tends to be more flavourful and juicy, making it a more satisfying option. It is also typically more affordable than white meat, so it can be a more economical choice.

When selecting poultry for the keto diet, it is best to choose cuts with the skin on, as the skin contains more fat. Bone-in cuts, such as chicken thighs or legs, can also be a good option as they tend to be less expensive than boneless or skinless cuts.

By including dark meat poultry in your keto diet, you will not only meet your macronutrient goals but also enjoy a more delicious and cost-effective option.

Seafood is a great source of protein

Salmon is a popular choice for keto dieters due to its high protein content and rich source of omega-3 fatty acids, which can contribute to heart health and reduce inflammation. It is also a good source of B vitamins, potassium, and selenium.

Tuna is another seafood option that is high in protein, offering 25.5g per 100g serving. It is also low in fat, making it an ideal choice for those looking to increase their protein intake without adding extra calories.

Other seafood options that are high in protein include shrimp, scallops, lobster, crab, and cod. These seafood choices are not only delicious but also provide a good source of high-quality protein and various other nutrients.

When following a keto diet, it is important to ensure that you are getting enough protein. Seafood is an excellent way to meet your protein needs while also adhering to the low-carb and high-fat guidelines of the keto diet.

Lamb, wild game, duck and turkey are also keto-friendly

Lamb, wild game, duck, and turkey are also keto-friendly. In fact, almost all meats are keto-friendly, as long as they are unprocessed. This is because meat is naturally carb-free and rich in protein. Protein helps to reduce appetite and calorie intake while preserving muscle mass.

However, some meats are better than others for keto. For example, grass-fed beef is a little leaner than grain-fed beef and has a cleaner taste. It is also slightly higher in anti-inflammatory omega-3 fats.

When choosing meat for keto, it is also worth considering the flavour, ease of preparation, value, protein content, fatty acid content, micronutrient profile, environmental impact, and animal welfare.

For example, ground meats are versatile and quick to cook, making them a convenient choice. Meanwhile, pasture-raised pork may have a better flavour and be richer in omega-3 fats than factory-farmed pork.

When it comes to poultry, pasture-raised chickens have a better taste and texture than intensively farmed birds. They also have a higher ratio of anti-inflammatory omega-3 fats.

Finally, while fatty cuts of meat are encouraged on keto, it is worth noting that some meats are higher in omega-6 fats, which are linked to inflammation.

Processed meats should be limited

The ketogenic, or keto, diet is a high-fat, very low-carbohydrate, and moderate-protein diet. While the keto diet allows for the consumption of meat, not all types of meat are considered keto-friendly. In particular, processed meats should be limited or avoided due to their potential negative impact on health.

Processed meats refer to meat products that have been modified or preserved through various methods such as smoking, curing, or the addition of preservatives. Examples of processed meats include bacon, sausage, salami, hot dogs, and deli meats. While these meats are typically low in carbohydrates, they can have other detrimental effects on health.

One of the main concerns with processed meats is their high content of sodium and saturated fat. A diet high in saturated fat can increase the risk of heart disease by raising levels of "bad" cholesterol. Additionally, processed meats are often loaded with carcinogens, which are compounds known to cause cancer. Nitrites, commonly added to processed meats, can turn into nitrosamines when exposed to high heat, further increasing the risk of cancer.

To minimize the potential health risks associated with processed meats, it is recommended to limit their consumption and opt for unprocessed, organic, or grass-fed meat whenever possible. Meat from regenerative or pasture-raised animals is generally considered healthier, as these farming practices allow the animals to live in more natural conditions and result in meat with a better nutrient profile.

When following the keto diet, it is important to prioritize the consumption of healthy fats and proteins. While meat can be a significant part of the diet, it is best to include a variety of other keto-friendly foods such as fish, eggs, dairy, nuts, seeds, and non-starchy vegetables. By limiting processed meats and incorporating a diverse range of whole foods, individuals can maximize the potential health benefits of the keto diet while minimizing potential risks.

Frequently asked questions