Brenda Khan
The ketogenic or keto diet is a low-carbohydrate, fat-rich eating plan. The keto diet includes eating high-fat, low-carbohydrate foods to reach ketosis, a state in which the body uses fat for fuel instead of sugar. Meat is a staple of the keto diet, as it is a great source of protein, which helps reduce appetite and calorie intake. Most meats are keto-friendly, but some should be avoided due to their high carbohydrate count, such as battered or breaded meats. Fatty fish like salmon, sardines, and mackerel are high in omega-3 fats and are linked to improved brain health and a decreased risk of disease. Shellfish is also keto-friendly, but it's important to carefully track the carb count to stay within your range. Grass-fed beef is another ideal meat for keto eaters, as it is leaner and has a brighter, cleaner taste than conventionally-farmed beef.
| Characteristics | Values |
|---|---|
| Carbohydrates | Meat and poultry contain no carbohydrates. |
| Vitamins | Meat and poultry are rich in B vitamins. |
| Minerals | Meat and poultry are rich in minerals such as potassium, selenium, and zinc. |
| Protein | Meat is a source of lean protein. |
| Filling | Meat helps reduce appetite and calorie intake. |
| Complete protein | Animal protein contains all of the amino acids the body needs to build new tissues. |
| Omega-3 fats | Grass-fed meat has more omega-3 fats than meat from grain-fed animals. |
| Conjugated linoleic acid (CLA) | Grass-fed meat contains more conjugated linoleic acid (CLA) than meat from grain-fed animals. |
| Environmental impact | Pasture-raised pork is considered better for the environment and the pigs' natural habitat. |
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Poultry and eggs
Meat and poultry are considered staple foods on the keto diet. Poultry contains no carbohydrates and is rich in B vitamins and several minerals, including potassium, selenium and zinc. It is also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet. Chicken, in particular, is recommended, as it is a lean meat that is versatile and can be cooked in many ways. Turkey is another option, as it is also low in fat.
When choosing meat for the keto diet, it is best to opt for grass-fed meat, as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals. It is also advisable to avoid processed meats, such as bacon and sausage, as they are not the healthiest option, despite being allowed on keto.
Eggs are another staple food on the keto diet. They are high in protein, B vitamins, minerals and antioxidants. Two large eggs contain zero carbohydrates and over 12 grams of protein. They also promote feelings of fullness and contain antioxidants such as lutein and zeaxanthin, which help protect eye health. It is important to eat whole eggs, rather than just egg whites, as most of an egg's nutrients are found in the yolk. While egg yolks are high in cholesterol, they do not appear to increase the risk of heart disease.
Free-range eggs are preferable, as they offer slightly more ethical treatment of poultry compared to factory-caged poultry. However, they are more expensive, and it can be hard to justify the cost difference.
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Red meat
Beef, pork, and lamb are all considered red meats and are keto-friendly. They are low in carbohydrates and high in fats, making them suitable for a ketogenic diet. Beef, in particular, is rich in protein and provides significant amounts of several essential nutrients. A single serving of beef contains almost a day's worth of vitamin B12, which is necessary for nerve function and red blood cell production. It is also a good source of easily absorbable iron.
Pork is another keto-friendly red meat. Pasture-raised pork comes from pigs that roam freely in fields and forests, allowing them to develop more muscle. This results in a different, and some say better, flavour than factory-farmed pork. Pork is also used to make fatty breakfast meats like bacon and sausage, which are allowed on keto due to their low carb count and high-fat content. However, it is important to note that while these processed meats are permitted on keto, they may not be the best for your heart health and could increase the risk of certain types of cancer.
Lamb is another red meat option on keto. It is a flavorful choice and contains beneficial fats. In addition to these more common options, other red meats such as wild game are also keto-friendly. For example, venison is lean and can be included in a keto diet with proper preparation.
When incorporating red meat into a keto diet, it is essential to focus on quality sources, balanced meals, and portion control. This ensures a healthy and varied keto diet. It is also beneficial to balance red meat with other nutrients, such as vegetables and healthy fats, and to use mindful preparation techniques.
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Fish and seafood
Seafood is a great keto-friendly food. Fish and shellfish are very keto-friendly. Salmon, sardines, and mackerel are fatty fish that are high in omega-3 fats, which may help manage blood sugar levels and lower insulin levels in people with diabetes. Frequent fish intake is also linked to improved brain health and a decreased risk of disease.
Other keto-friendly seafood options include shrimp, mussels, and crab. Shrimp is a low-carb selection that is a favourite among dieters with kids because it is universally liked. Mussels are a fantastic source of Omega-3 fatty acids, and crab is another top keto seafood choice as its low-carb meat can be enjoyed at all meals.
When choosing seafood for the keto diet, look for products that are higher in fat with no added sugars. Oil-packed seafood is a great option, such as smoked sardines, oysters, and solid white albacore tuna. Wild-caught fish is also a good choice as it contains fewer environmental contaminants than farmed fish.
You can also use canned seafood to create keto meals, such as shrimp scampi without the pasta but with added butter and cheese, served with cucumber slices or celery sticks. Another option is to make keto fish cakes using almond flour instead of breadcrumbs, along with salmon fillets, eggs, and almond flour.
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Processed meat
Meat is a great choice on keto, and it will likely be a significant part of your diet if you're on this eating plan. Protein, found in large quantities in meat, is very filling and helps to reduce appetite and calorie intake while preserving muscle mass. Meat is also a source of complete protein, meaning it contains all of the amino acids your body needs to build new tissues.
However, not all meats are created equal when it comes to keto. While fresh meat and poultry contain no carbohydrates and are rich in B vitamins and minerals, processed meats like bacon, sausage, salami, hot dogs, and deli meats are a different story. These meats are allowed on keto because they contain zero carbs, but they are not the best for your health. They are often high in sodium and saturated fat, which can raise "bad" cholesterol and increase the risk of heart disease. In addition, processed meats have been linked to a small but significant increased risk of cardiovascular disease and premature death from all causes. This is because processed meats typically contain nitrites, which can turn into compounds called nitrosamines—known carcinogens—when exposed to high heat in the presence of protein.
So, while you can technically eat processed meats on keto, it's important to limit your intake of these foods and choose unprocessed meats like chicken, fish, and beef more often. To get the most benefits from your meat, opt for organic, grass-fed varieties whenever possible.
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Meat alternatives
Meat is a staple of the ketogenic diet, but there are some meat alternatives that can be incorporated into a keto diet.
Eggs are a staple in keto diets. They are high in protein, B vitamins, minerals, and antioxidants, and promote feelings of fullness. It is important to eat whole eggs, as most of an egg's nutrients are found in the yolk.
Cheese is another good alternative to meat on the keto diet. Most varieties are very low in carbohydrates and high in fat, making them a great fit.
Nuts and seeds are also keto-friendly meat alternatives. They are high in fat and low in net carbs, and frequent nut intake is linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases.
Tofu is a vegan meat substitute that can be used in curries and stir-fries, or in a fresh salad like the Keto cheeseburger salad.
Some vegetables can also be used as meat alternatives in keto recipes. For example, zucchini can be spiralized to make zucchini noodles, grated to make a rice alternative, or sliced thinly to be enjoyed as a cold salad. Spaghetti squash is another vegetable that can be used as a natural alternative to spaghetti.
It is important to note that while meat alternatives can be incorporated into a keto diet, meat is generally considered a staple of the ketogenic diet due to its high protein content and numerous health benefits.
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Frequently asked questions
Meat is a staple of the keto diet. You can eat any unprocessed meat, which is naturally free of carbs. This includes chicken, beef, lamb, wild game, duck, turkey, and pork. It is recommended to opt for grass-fed meat, as it has more omega-3 fats and conjugated linoleic acid (CLA).
Shellfish and fish are keto-friendly foods. Wild-caught fish is preferable to farmed fish as it contains fewer environmental contaminants. Fatty fish like salmon, sardines, and mackerel are high in omega-3 fats, which have various health benefits.
Processed meats like bacon and sausage are allowed on keto, but they are not the healthiest option and may increase the risk of certain types of cancer. It is best to limit these and choose fresh meat more often.
While meat is a significant part of the keto diet, it is important to eat it in moderation and combine it with other keto-friendly foods like vegetables, fruits, nuts, and seeds to ensure adequate fiber and nutrient intake.
