The keto diet allows you to eat many different types of foods as long as you stick to a few simple rules. So, is beef jerky keto friendly? Luckily, yes!
Beef jerky is a popular snack enjoyed by many people around the world. Whether you love beef jerky because of its delicious taste or because of its high nutritional value, it can be confusing if you can enjoy this snack on keto.
Keep reading to find out more about is beef jerky friendly, its nutritional and health benefits, and how you can add this treat to your keto diet.
What is Beef Jerky?
Beef jerky is made from strips of lean, fresh beef that are dried and then packaged. The strips of meat are usually marinated before drying in order to enhance the flavor of the finished product.
It typically contains around 35% protein, 10% carbs, and 55% fat. While beef jerky is often eaten as a snack on its own, it can also be used as a topping for salads or soups. It can also be used to create a wide variety of recipes.
There are a few different ways to make beef jerky, but the most common method is called “hot smoking.” Hot smoking involves cooking the meat in a smoker for several hours at a high temperature.
The hot smoke helps to dry the meat, resulting in a crunchy texture that is similar to potato chips. This is similar to how ham or bacon is cooked. Once the meat has been cooked and dehydrated, it can then be sliced into small bite-sized pieces. Typically, the process of making beef jerky only takes a few hours from start to finish.
Now that you have an idea of what's beef jerky, let's take a look at whether is beef jerky keto friendly or not!
Nutritional Profile of Beef Jerky
The nutritional profile of beef jerky varies depending on the brand of product you buy and the type of ingredients used in the marinade.
Beef jerky is a good source of protein and is high in iron and B vitamins. These nutrients help to provide your body with energy and help to keep you healthy. In addition, some studies have shown that the amino acids found in beef jerky can help to promote the growth of muscle tissue and support your overall health.
One serving of beef jerky contains about 30 grams of protein. Protein is an essential nutrient that plays an important role in maintaining a healthy lifestyle. It helps to keep your organs functioning properly and supports the production of new cells in the body.
Beef jerky contains a lot of fat per serving, especially saturated fat. A single serving contains approximately 23 grams of total fat and 9.8 grams of saturated fat. The amount of fat in a serving of beef jerky is fairly low compared to some other foods like red meat and full-fat dairy products.
High levels of fat in your diet can increase your risk of a number of health problems, including heart disease and diabetes. Limiting the amount of fat in your diet can help improve your overall health and well-being.
A serving of beef jerky provides many important vitamins and minerals that support good health. Vitamin A promotes good vision and helps keep your skin healthy.
Iron is essential for promoting normal blood production and keeping your immune system strong. The B vitamins are essential for energy production and will help keep your nervous system working properly.
Beef jerky contains very few carbohydrates per serving. There are 9 grams, or 4%, of carbohydrates in a single serving of beef jerky. Many types of snack foods contain high amounts of carbohydrates that can lead to weight gain.
It is important to limit the amount of carbohydrates in your diet if you want to maintain a healthy weight. You can replace unhealthy snacks like candy or cookies with healthier alternatives like beef jerky. These snacks are also great for a quick burst of energy when you are on the go.
Let's move on to discussing is beef jerky keto friendly or not!
Is Beef Jerky Keto Friendly?
On their own, the proteins in beef jerky aren't considered keto friendly because they contain a significant amount of carbs in the form of sugars and starches.
However, because beef jerky is traditionally made using natural spices, seasonings, and marinades, it's possible to find some brands that are naturally low in carbohydrates.
Carefully read the label to avoid eating processed meats that contain sugar, fillers, or preservatives that can increase the carb content of your product. Once you've found the right brand of beef jerky, you can pair it up with some high-fat foods like olives or avocados for a tasty snack that won't increase your blood sugar levels.
If you're looking to include some beef jerky in your diet but want to keep it low-carb, look for a brand that doesn't contain added sugars or gluten. Many types of jerky also contain added fats from oils or natural animal fats that help to flavor the product.
While they're high in fat, these are healthy fats that can fuel your body and help to keep you feeling full for longer. Some brands of beef jerky contain as few as 2 grams of total carbs per serving, making them a good option for anyone following a ketogenic diet.
There are also a number of alternative products that can be used to substitute for traditional beef jerky that are considered low carb and keto-friendly.
These include a variety of dried meats like turkey and chicken jerky, as well as meat sticks and low-fat chips. These products can be easily added to your meals and snacks to help you meet your macros and stay in control of your diet.
If you want to stick with beef jerky but want to reduce the total amount of carbs you're consuming, opt for brands made with low-sugar marinades. Many of the most popular options are made with low-carb sauces, marinades, and spices that contain less than 4 grams of total carbs per serving.
These ingredients help to provide a rich flavor and make the beef more tender and easier to chew. They also help to make the jerky less sweet and more savory than ordinary brands. This reduced sweetness makes it easier to incorporate into your diet and helps to reduce the number of calories you're consuming per snack.
How many Calories in a serving of Beef Jerky?
A serving of beef jerky contains about 369 calories, depending on the brand and the amount of protein it contains. Eating a snack with fewer than 100 calories can help to keep you feeling full and satisfied for longer and avoid making unhealthy snacking choices later in the day.
If you are trying to lose weight, it is important to keep your calorie intake as low as possible so that you can create a calorie deficit. Doing so will increase your metabolic rate and help you burn more calories throughout the day.
How to incorporate beef jerky into your keto diet?
Beef jerky is healthy and delicious. While there are many health benefits of eating beef jerky, like weight loss and improved heart health, it may be a little tricky to figure out how to add it to your diet in a way that still allows you to stick to your keto diet.
Fortunately, there are a ton of different recipes that incorporate beef jerky into a variety of different dishes that are delicious and easy to work into a keto-friendly meal plan. So, whether you're looking for a snack or planning a full meal, there are plenty of ways that you can enjoy beef jerky while still sticking to your diet.
If you're looking for creative ways to include this tasty treat in your diet, here are a few ideas to get you started:
1. Add it to your salad.
Salads are a great option for people on keto who are looking for a quick and healthy lunch. They're filling and provide you with plenty of nutrients to keep you energized throughout the day. Adding some chopped beef jerky to your salad is a great way to boost your protein intake and help you stay full longer. You can make a salad using beef jerky, kale, and arugula, or you can add beef jerky to a spinach salad for some added protein.
2. Top your breakfast bowl with beef jerky.
Breakfast bowls are another healthy and tasty option for breakfast lovers who want to stay on their keto meal plan. You can choose to serve yours with a variety of ingredients, including eggs, bacon, avocado, mushrooms, onions, peppers, and tomatoes. Mix them together in a bowl and top with some chopped beef jerky for a nutritious and delicious start to your day.
3. Enjoy it as a side dish for dinner.
Meat is an important part of any well-rounded diet, which is why many people include it in their meal plans. If you often enjoy beef or other red meat dishes, adding beef jerky to your dinner can help satisfy your cravings and add variety to your meal.
4. Eat it on its own as an afternoon snack.
Eating healthy snacks between meals can help you maintain a healthy weight and prevent overeating at mealtimes. Beef jerky is a great low-calorie alternative to processed snacks that are loaded with artificial ingredients and sugar. It's also high in protein, fiber, and other nutrients that will help you stay fueled throughout the day.
On the other hand, if you don't want to make beef jerky a regular part of your diet, something like Spam can often be used as a replacement!
If you're looking for a healthy and satisfying keto snack, beef jerky is definitely an option worth considering. This dried meat is high in protein and low in carbs, making it a great choice for people following a keto diet. It's also low in sugar and has no added sugar, so it's a healthy choice even if you're not on a specific diet plan.
So is beef jerky keto friendly? In moderate amounts it's definitely keto friendly! However, you need to be careful about the brand of beef jerky you pick. If it's not a natural brand, then you might face some issues.
It's packed with important nutrients like B vitamins and selenium, which are good for your heart and brain. The best part about being a keto dieter is enjoying new keto recipes and eating healthier, tastier foods, and beef jerky is definitely one of them!
Please click on one of the links below to learn more about other keto friendly foods: