You’re probably trying out keto, and are wondering whether your favorite sea-food is also keto friendly or not. Keto diets are basically functioned to train your body to work on high fat, and a low carb diet. It is no secret that following this strict diet makes you hop online to find out whether the food you plan to eat is keto friendly, or not.
Sure, it can be frustrating to always have google tell you what you can eat and what you can’t eat, because let’s face it, understanding keto and ketosis is not a cup of tea for everyone. But that’s alright, we aim to inform and teach you a trick or two regarding keto in this article.
So, let’s jump right in and find out whether oysters are keto, and are oysters keto friendly? If so, how can they be incorporated into your diet? And a few other frequently asked questions.
What are Oysters?
Oysters are probably the best sea-food out there, and it is simply impossible to see them and not have one or two, or maybe even a few until it isn’t possible to have any more. This delicious food type comes from the family of mollusks, the same which includes the likes of snails, mussels, slugs and octopus as well. The most famous and loved Oysters are Kumamoto Oysters, Olympia Oysters, European Flats/ Belon Oysters, Pacific Oysters, Sydney Rock Oysters, and Atlantic Oysters.
And yes, it is true, all Oysters can have a pearl in them. This phenomenon occurs when a foreign object enters the oysters, and as a defense mechanism, the Oysters secretes fluids which forms a layer around the foreign body, which leads to the formation of the shiny pearl we’re all fascinated by.
Having found out about Oysters, are they edible in a Keto Diet? Are they Keto friendly?
The good thing about Oysters is that, they are low in carbohydrates, which means eating a whole bunch of them is not going to ruin your diet at all. Having said that, yes, it is keto friendly. But on the other hand, having too much can be the cause for concern, because even if they are low in carbs, too many can cause you to cross the carb limit of the day.
So, the recommended thing to do would be to moderate and control the amount you plan to include in your diet. Having too much is risky, and cause you to get out of ketosis, and that can be frustrating. So, what you can do is, you can reduce the quantity, which directly reduces the amount of carb intake. Talk about a nice hack!
Now that we have confirmed Oysters are keto friendly, are there any ways to incorporate them into your diet? And what are the benefits of doing so?
You would be surprised by the amazing healthy and nutritious benefits of adding Oysters in your diet. It is loaded with Omega-3 fatty acids, zinc, copper, Vitamin B2.
There are a ton of recipes you can find online according to your liking, you can have them raw, cook them, fry them or even grill them. You can pick and choose whatever you like, and that’s the best part about it.
Let’s see the benefits of eating them in detail, below.
- Omega-3 fatty acids: There are two types of fats, good and bad, and this is certainly the good kind. Oysters are packed with unsaturated fats, which are good for your heart. They combat inflammation, and are a world of good for your cardiovascular system.
- Iron: iron has the function of building protein in our blood cells, and that makes it an essential part of our diet. Without this, anemia occurs, which is a deficiency of Iron, and causes a person to get tired more often, and more easily.
- Vitamin B-12: It will only take six oysters to fulfill the daily need of vitamin B-12, and just like other essential nutrients, this is also required for a healthy nervous system, and the formation of red blood cells. This aids in the production of DNA as well, and just like Iron, if there is a deficiency, then that will lead to tiredness and migraines and headaches.
- Zinc: Zinc is very important in the regulation and upkeep of our immune system, and only 100 grams of Oysters can fulfill the daily need. Zinc also helps in wounding and aids in the senses, namely taste and smell.
- Selenium: This helps us in the reproductive, and the thyroid systems’ normal and smooth functioning.
- Protein: Oysters are a powerhouse full of protein, and this aids us in weight loss, and the building of new muscles and repair of worn out muscles.
- Copper: This aids our nervous system, our immune system, and also helps the brain to function normally and efficiently. All of this makes consumption of Oysters very healthy!
How can one tell which food is keto safe, and which food isn’t? Is there an identification process?
Amidst the rapidly growing fan following and hype keto diets are gaining, marketers have made it easier for buyers by simply putting “keto friendly” labels on certain products. That makes the lives of customers easier, because it saves them the hassle of having to research before putting something in their basket.
The thing to keep an eye out for is, foods that are low in carbohydrates, and free from sugar, because like the keto diet suggests, the daily intake of carbs and sugar is less, and the intake of fats is increased to compensate.
The reason behind keeping an eye out for low carbs while buying any food product is the fact, that carbs directly affect ketosis and blood sugar levels. The way to calculate net carbs is fairly simple, all you have to do is, minus the dietary fiber out of the total number of carbs. An ideal keto friendly food will contain very little amounts of carbs, round about 10 grams or even lesser.
How much carbs do Oysters contain?
It is a well-known fact that fish and meat animal has very little to zero carbs. Oysters however contain 4 grams of carbs, even less in a serving. In fact, it is glycogen that makes up for the content of carbs in Oysters. Glycogen is the stored sugar that is found in oysters.
Nutritional facts on different Oysters
Crown Prince Smoked Oyster
Ingredients: Olive Oil & Smoked Oysters
Nutritional value: A 65 grams can contain the following:
- Calories: About 150 calories
- Saturated Fat: 2 grams
- Total Fat: 10 grams
- Sodium: 120 milligrams
- Total Carbs: 4 grams
- Protein: 11 grams
Pacific Pearl Fancy Smoked Oysters
Ingredients: Smoked oysters, salt. And cottonseed oil
Nutritional value: A 85 gram can contain the following:
- Calories: 100 calories
- Saturated Fat: 2 grams
- Total Fat: 4.5 grams
- Sodium: 210 milligrams
- Total Carbs: 2 grams
- Protein: 18 grams
Chicken of the Sea Whole Oysters
Ingredients: Water, Salt, and Whole Oysters
Nutritional value: A 142 gram can contain the following:
- Calories: 150 calories
- Saturated Fat: 1.5 grams
- Total Fat: 4 grams
- Sodium: 520 milligrams
- Total Carbs: 5 grams
- Protein: 23 grams
Are there any safe and keto friendly alternatives to Oysters? If any, what are they?
You might not be a big fan of the oysters, but that’s alright, it means more for us! So, the good thing is, there are actually healthy alternatives on the market that can suit you. So, without further a-do, let’s dive in!
- The Wild Planet Wild Sardines: These delicious sardines are fished in the Great North Pacific Ocean, and are full of richness in terms of nutritional value. They contain Omega-3 fatty acids, which are heart healthy. They aid in the reduction of inflammation, and the normal and smooth brain functioning. They also help in the buildup of healthy cholesterol.
- The Wild Planet Pink Salmon: Despite being canned, this great source of Omega 3 acids doesn’t contain an alarming amount of sodium in it, and aids in the healthy and safe cholesterol as well.
So, the thing with Oysters is, that they might be low in carbs, which is ideal because that is what you are looking for in a keto friendly food, but the thing is, they are way higher than other seafood, such as shrimp and fish. So, what that does is, it makes the selection of Oysters very iffy, especially if you’re looking to adjust it into your keto meal plan.
Well, what you can do is, you can counter the carb problem by not eating too much of oysters. That will help keep you in ketosis, as it ensures your carb intake is less as well.
We hope this article was helpful in teaching you the do’s and don’ts of shrimps, and their nutritional value, and whether they are keto friendly or not. Lastly, we hope this taught you how to check and see if other food items are safe for keto or not. Having said that, we hope you found this informative, happy cooking!
Here are a few examples of other foods that are keto-friendly!