KETO FOODS

Is Tilapia Keto Friendly?

Tilapia’s mild flavor, inexpensive price, and beneficial nutrient are the reason behind why it’s one of the most commonly consumed seafood types in America.

It’s widely popular in the US because of its not-so-fishy fishy flavor, but is tilapia keto-friendly?

Thankfully, about 100 grams of cooked tilapia contains next to zero carbs, which makes it keto-friendly. It's relatively high in protein, vitamins, and minerals and low in calories, making healthy weight loss and health improvement through ketosis a dream come true.

However, not all kinds of cooked tilapia are keto-friendly, and there’s a lot you should know before including this fish in your keto diet.

What is a Keto Diet?

The Keto diet is a low-carb, high-fat, and high-protein diet that revolves around ketosis, a process where the body uses fat as the primary energy source in the absence of carbohydrates. Typically, the glucose or blood sugar in the body acts as the main fuel source to provide quick energy.

Carbohydrates – such as sugars and starches – are the primary source of glucose for the body. The human body breaks carbs down to glucose, uses it as the primary source of energy, and then stores the rest in the liver to be released as per requirements.

Since a keto diet limits your carb intake, the body does not have enough carbohydrates to be used as the primary energy source and thus shifts to fat after depleting its resources.

The breakdown of fat results in the production of ketones, a product that replaces carbohydrates as the main energy source for your brain and body.

The fat used to produce ketones may come from your diet, known as nutritional ketosis, or from your body’s stored fat reserves, which reduces weight.

Although the liver produces a small number of ketones on its own, a reduction in carbohydrate concentration in the body decreases insulin levels, prompting your liver to increase the production of ketones.

During ketosis, your body has high levels of ketones to provide adequate energy for proper brain functioning. Therefore, the ketogenic diet alters your body’s consumption of food. It effectively reduces your carb intake, teaching your body to use fat as fuel instead.

Most nutrient-rich foods typically deemed healthy, such as fruits, vegetables, and whole grains, contain an abundance of carbohydrates, making them unsuitable for a keto diet. The foods allowed include fat-rich options, such as cheese, eggs, butter, cream, nuts, olive oil, canola oil, and seeds.

What is Tilapia?

Tilapia refers to several kinds of freshwater fish species belonging to the cichlid family. Wild tilapia is actually native to Africa but has now been introduced all over the world through farming in more than 135 countries.

Tilapia is one of the best fish for farming since it can grow quickly in crowded areas on an inexpensive vegetarian diet. All these qualities make it a comparatively affordable option compared to other seafood.

Presently, China is the largest producer of tilapia in the world, producing more than 1.6 million metric tons annually. Despite concerns regarding farming practices, most of the Tilapia in the United States comes from China.

Nutritional Profile of Tilapia

Tilapia is abundant in protein; 3.5 ounces or 100 grams of this fish contains 26 grams of protein and merely 128 calories.

The concentration of minerals and vitamins in tilapia is also quite impressive; it is rich in vitamin B12, niacin, potassium, selenium, and phosphorus.

The following table can provide better insight into the nutritional profile of 100 grams of cooked tilapia:

Calories	128
Protein	26.2 grams
Carbs	0 grams
Parts of carbs that are fiber	0 grams
Fat	2.7 grams
Selenium	78% of the Daily Value
Vitamin B12	31% of the Daily Value
Niacin	24% of the Daily Value
Phosphorus	20% of the Daily Value
Potassium	11% of the Daily Value

Is Tilapia Keto Friendly?

Yes! Tilapia is completely keto-friendly and will not kick you out of ketosis because of its low-carb content. It is packed with vital nutrients and does not contain any non-keto ingredients that may jeopardize your ketosis.

It satisfies all the stipulations of a keto diet and is also a healthy food option to consider. One hundred grams of this fish contains about 18.8 grams of protein, making it a great option for those who wish to build muscle but lose fat on a keto diet.

Let us look at a few reasons that make tilapia keto-friendly:

Low in Net Carbs

Tilapia is very low in net carbs and thus does not harm ketosis. Limiting your daily carbohydrate intake is one of the fundamental principles of a keto diet, as consumption of too many carbs can spike your blood sugar and insulin levels, killing your ketosis by hampering ketones production.

Thankfully, the low carb count in tilapia does not pose this danger.

Natural

Tilapia is a whole food and is packed with essential minerals and vitamins that promote overall health. It is rich in potassium, fatty acids, phosphate, calcium, and magnesium.

It’s vital to consume natural foods on a keto diet as they’ll help you cut the pounds while improving your overall health.

Whole Food

Tilapia falls into the category of whole foods, which should be a staple of a healthy keto diet.

Whole foods not only promote weight loss on a keto diet but also decrease your risk of type 2 diabetes, cancer, and various cardiovascular disorders linked to the consumption of high-carb foods.

Minimally Processed

Tilapia is minimally processed and does not contain any potentially harmful ingredients such as food additives, highly refined oils, and non-keto sweeteners.

It is vital to keep the ingredients of your food and your macros count in check to attain healthy weight loss through ketosis.

Low In Healthy Fats

Despite its health benefits and keto-friendly options, tilapia is low in healthy fats. Since keto diets require a fat-rich diet, it is important to supplement your tilapia intake with fat-rich foods to provide adequate energy to your body.

You can increase your dietary consumption of this macronutrient by cooking or baking tilapia with olive or canola oil, paired with vegetables sautéed in grass-fed butter.

Comparing Tilapia to Other Fish

If you are looking for the best fish, this comparison can help you determine its position against three of the most popular options.

Salmon

3 oz of cooked salmon contains 131 calories, 4 grams of fat, and 22 grams of protein. The primary difference between salmon and tilapia comes in their fat content; the former contains nearly three times more fat than the latter.

Since salmon is a fatty fish, it also contains 500 to 1500 milligrams of omega-3 fatty acids in each portion which contributes to its heart healthiness. Tilapia, in contrast, contains less than 200 milligrams.

Cod

Cod can easily be substituted for Tilapia, both fish boast a similar flaky white meat. A 3 oz piece of cooked cod contains 89 calories, 19 grams of protein, and less than 1 gram of fat. Cod and tilapia both contain relatively similar amounts of omega-3 fatty acids: less than 200 mg in each 3-oz portion.

Tuna

A 3 oz can of tuna has a nutritional profile comparable to that of tilapia, with 109 calories, 20 grams of protein, and 2.5 grams of fat. However, it possesses considerably more omega-3 fatty acids than tilapia.

For reference:

Wild bluefin tuna contains around 1,000 to 1,500 milligrams of omega-3 fatty acids
Canned white albacore tuna contains between 500 to 1,000 milligrams
Wild skipjack tuna and canned light tuna contain around 200 to 500 milligrams.

Health Benefits of Tilapia

Tilapia is an excellent source of vitamins, minerals, and low-fat protein, with 2 grams of total fat and 1 gram of saturated fat.

Since the American Heart Association recommends the consumption of fatty fish with higher omega-3 acids to decrease the risk of cardiovascular diseases, it’s important to consume this fish twice a week. This is especially true if you replace high saturated-fat foods with tilapia, such as processed or red meats.

Tilapia contains a wide array of nutrients and can act as a lean protein source for your diet.

How To Cook Tilapia?

Tilapia is a considerably tasty fish, especially when prepared with a number of seasonings and spices. Not only is it a versatile fish, but it’s also very easy to prepare. Here are a few ways you can bring tilapia to your table in a flash:

Steaming

You can steam tilapia with a bunch of vegetables to make a tasty, keto-friendly meal option. All you need to do is wrap it in a foil packet and heat it in the oven for twenty minutes at 425 degrees Fahrenheit or grill it for five minutes.

Searing

Thoroughly rinse your fish and dry it by patting it with paper towels. Season it with salt, and cook on a hot, oiled skillet for around two minutes on each side.

Baking

Heat your oven to 425 degrees Fahrenheit and bake your fish uncovered for about 20 to 25 minutes.

Keto Friendly, Low-Carb Baked Tilapia Recipe

Let us look at an easy, keto-friendly recipe for baked tilapia that you can easily make at home!

Ingredients:

Mayonnaise	½ cup
Garlic	1 teaspoon (crushed)
Onion powder	¼ teaspoon
Salt	¼ teaspoon
Pepper	⅛ teaspoon
Thyme	¼ teaspoon
Basil	¼ teaspoon
Parmesan cheese or Asiago cheese	½ cup (grated)
Tilapia fish filets or loins	6

Recipe

Preheat your oven to 350 degrees Fahrenheit.
Take a baking dish or cookie sheet and grease it with cooking spray. Put your tilapia fish filets into the dish and remove the extra moisture by dabbing them with a paper towel. This helps the mixture to stick to the fish better.
Take a small bowl and mix all the other ingredients mentioned above together. Spread the mixture evenly over the filets.
Bake the fish for 15 to 20 minutes or until it turns flaky. If you use tilapia filets, 15 minutes in the oven is enough. However, the loins would take more time. You can also broil the fish for two to three minutes to make it more brown on the top.
Take the fish out of the oven and serve it hot! This delicious low-carb dish contains 341 calories and 1.7 grams of carbohydrates.

Summing Up

Tilapia is one of the best protein-rich fish options you can enjoy on a keto diet. Not only is it low in carbs and rich in fats and protein, but it is also packed with vital nutrients and minerals that make it suitable for healthy weight loss and improvement in health. Now that you know the answer to “Is tilapia keto-friendly?”, it is time you add it to your cart the next time you go keto shopping and come back for more interesting tips on how to make your keto diet healthy, nutritious, and delicious, all at the same time.

Are Plantains Keto Friendly? [Why They May and May Not Be]

There’s often much confusion about plantains, they aren’t quite like bananas, somewhat similar to a potato, and some may even confuse a plantain for a vegetable. It’s tricky because plantains are fruits, but most countries who eat them use them like they would a vegetable, and vegetables are keto-friendly right?

Plantains are a type of banana consisting of starch with 57 grams of carbohydrates for one medium size (179g) serving. Like bananas, plantains are not keto-friendly and shouldn't be consumed as part of a keto diet due to the large carb content relative to their serving size.

In this article, I’ll go over more about plantains, how many carbs are in plantains, their health benefits, and then dive into how you may POSSIBLY be able to include green plantains into your diet.

Table of Contents

Can You Eat Plantains On Keto?
How Many Carbs In Plantains
Plantain Nutrition Facts
Are Any Plantains Keto Friendly?
Green Plantains and Keto
Benefits Of Resistant Starch
The Takeaway

Can You Eat Plantains On Keto?

Plantains are a staple outside of the United States, primarily grown in India, Africa, Egypt, and tropical America.

However, unless you happen to be from one of these areas or made your way there at some point, plantains may be an exotic food to you.

You may have seen plantains at your local grocery store, but unlike bananas, plantains are not nearly as sweet. You can think of a plantain as a starchier banana, almost similar to a potato.

And just like a banana or a potato, plantains are primarily carbohydrate-based food, making it not ideal for eating while following a standard ketogenic diet (SKD).

Although, athletes or individuals that may be following a cyclical ketogenic diet (CKD) may find plantains a useful food during the strategic carb-load implemented every so often.

How Many Carbs In Plantains

So just how many carbohydrates are in plantains? A 1 cup serving (154g) of sliced plantains has 48 grams of carbohydrates. 1

With most individuals restricting their carbohydrates between 20 and 50 grams of net carbs, you may see how this particular fruit is not exactly ideal while following a keto diet, similar to something like pineapple.

Read: Is pineapple keto friendly?

Of course, if you want to eat a small 1 oz (28g) serving of plantains, that would only set you back ~9 grams of net carbs, but would that sliver of plantains be worth it?

It might be for some.

Plantain Nutrition Facts

Nutritionally, cooked plantains are pretty similar to a potato, a rich source of fiber, and relatively high in potassium.

Here are just some of the nutrition facts, according to the United States Department of Agriculture (USDA). 2

Plantains	Serving Size (100g)
Calories	155
Fat	0.16g
Carbs	41.37g
Protein	1.52g
Potassium	477mg
Magnesium	41mg

Are Any Plantains Keto Friendly?

Are green plantains keto friendly? Green plantains are primarily starch (carbohydrates), making them not keto friendly. However, I’ll expand on this in the next section since this may cause people some confusion.

Are fried plantains keto friendly? Fried plantains, while higher in fat, are still high in carbohydrates, thus not keto-friendly.

Are sweet plantains keto friendly? Very ripe plantains often taste much more delicious than the green ones (raw). Plantains are similar to bananas in that the riper it is, the more sugar it has, which is what makes it sweet. Unfortunately, sweet plantains are not keto-friendly.

Are yellow plantains keto friendly? Yellow plantains are more ripened versions of green plantains but still require cooking to be edible. Yellow plantains contain a higher proportion of sugar to starch than green plantains and are not keto-friendly.

Are black plantains keto friendly? Black plantains are an extremely ripened version of plantain and the only version that is edible without the need to cook it. However, similar to all plantain varieties, black plantains are also not keto-friendly.

Green Plantains and Keto

There may be confusion when it comes to green plantains and whether they are keto friendly.

And for that, I’ll blame all the gurus out there trying to come up with something smart to say about green bananas or plantains.

They want to open up people to more confusion and tell people they have “resistant starch,” which technically are resistant to digestion, hence the name “resistant” starch.

So similar to fiber, resistant starches function similar to soluble, fermentable fiber, and would not count toward your “net carbohydrates.”

And here’s the problem, while that is true, once you cook the plantain, the resistant starches are destroyed.

HOWEVER, it’s possible to cool these foods and almost “recapture” the resistant starch content. Still, nobody could tell you the exact amount of carbs to resistant starches there are once that process is said and done.

If you want to roll the dice on that one, let me know how it goes.

That said, about two-thirds of green plantains are resistant-starches BEFORE cooking, meaning that the same 100g serving went form 48 grams to only 16 grams of digestible carbs.

But here’s the rub on that one, eating a green plantain raw is pretty much like eating a raw potato.

I don’t know about you, but a raw potato doesn’t sound appetizing to me.

But you do you.

Benefits Of Resistant Starch

So maybe you want to take the chance to cook your green plantain then cooling it to test the waters… or perhaps you like the taste of raw potatoes; in either case, here are the benefits of resistant starches.

Studies have shown that resistant starch can help with: 3 4 5

Weight loss
Heart health
Improve blood sugar
Insulin sensitivity
Digestive health

Many of the health benefits are seen after consuming between 15-30 grams of resistant starch, so take that for what you will.

If you’re the experimenting type, you could give green plantains a try in various quantities while testing your blood glucose and ketone levels to see what your “threshold” might be.

Some other foods that contain resistant starch include: 6

Green bananas
Oats (cooked and cooled)
Rice (cooked and cooled)
Potatoes (cooked and cooled)
Beans and legumes

The Takeaway

In general, plantains are not keto-friendly, especially when cooked, which is what makes them edible.

However, green plantains, either raw or cooked and then cooled, provide varying amounts of resistant starch which act similar to fiber.

This means, you may be able to eat green plantains raw or cooked and then cooled, but if remaining ketosis is of importance to you, I would exercise caution.

Still, even if you choose to include raw green plantains or try to cook and then cool them, you should do so in limited quantities because not ALL of the carbohydrates are considered resistant starches.

Is Turkey Bacon Keto Friendly? [Better Than Pork Bacon?]

I don't know about you, but sometimes I just want a bit of a leaner bacon. Don't get me wrong, I love me some pork bacon, especially from heritage breed pigs, but I love me some turkey bacon every once in a while as a leaner alternative, but is turkey bacon keto friendly? Here's what I found.

Like pork bacon, turkey bacon may be consumed while following a keto diet and used as an equal substitute in various keto recipes or eaten plain. Most turkey bacon brands range between 0 and 2 grams of net carbs per serving and are lower in calories than its pork alternative.

In this article, I'm going to cover turkey bacon in detail, what it's made of, the nutritional content, why YOU SHOULD eat turkey bacon over pork bacon, and then throw in some keto friendly recipes and some brands of turkey bacon to look out for.

Is Turkey Bacon Keto Friendly?

So can you eat turkey bacon on keto? Based on my analysis of all the top brands, turkey bacon is VERY keto friendly. Most brands will have very little to no carbohydrates making it perfectly acceptable to enjoy while following a ketogenic diet.

Turkey bacon is the often forgotten “other” white meat.

Whether you simply enjoy the taste of turkey bacon more than pork, it's easier access or looking to save calories by switching from pork; you can rest comfortably knowing that you can eat turkey bacon on keto.

What Is Turkey Bacon Made Of?

You may be wondering how turkey bacon is made? And that would be a normal reaction. I had that same question.

After all, pork bacon is most known for its fatty slices taken from the pig's belly, so it's natural to ask if turkey bacon is also cut from the turkey's belly?

It is not.

Turkey bacon is made similar to how a burger is made by chopping or grinding a mixture. Both light and dark turkey meat, along with bits of skin, are blended with seasonings and preservatives before shaping them into what we know as turkey bacon.

You can think of turkey bacon as one-piece thigh, one-piece breast, and one-piece skin to give it the taste, texture, and visual characteristics of pork bacon. 7

*The above is not exact ratios, but just an example

Nutritional Content Of Turkey Bacon

Relative to pork, turkey is a much leaner meat. Therefore, turkey bacon has fewer calories and fat than pork bacon.

Below is a comparison chart to illustrate the nutritional content of turkey bacon relative to pork bacon. 2 3

	Turkey bacon	Pork bacon
Calories	60 grams	82 grams
Fat	4.5 grams	6.2 grams
Carbs	0.5 grams	0.2 grams
Protein	1.3 grams	2 grams
Vitamin B1	1% of the DV	4% of the DV
Vitamin B3	3% of the DV	8% of the DV
Vitamin B6	3% of the DV	4% of the DV
Vitamin B12	1% of the DV	4% of the DV
Zinc	3% of the DV	4% of the DV
Selenium	6% of the DV	14% of the DV
Phosphorus	7% of the DV	8% of the DV

Due to the relatively small serving sizes, the daily value (DV) may seem tiny percentage-wise. However, they are both relatively good sources of B Vitamins, zing, and selenium.

Similar to pork bacon, most turkey bacon will have very tiny amounts of sugar added, that is, unless it specifically states “no sugar added.”

But the amounts are so small that it will not make much difference. If you're worried about small amounts of sugar, then look for no sugar added turkey bacon or give my article below a read.

Read: Suddenly Kicked Out Of Ketosis

Additionally, most bacon contains nitrates or nitrites to preserve the meat and enhance color.

If looking for nitrate or nitrite-free alternative, natural or organic versions will often replace the nitrates or nitrites in favor of celery powder, which is a natural source of nitrates. 4

Is Turkey Bacon Better Than Pork Bacon? Turkey Bacon Benefits

Turkey bacon has a reputation for being the “healthier” bacon, but is turkey bacon healthy?

Healthy is often a subjective matter, as in, everyone has their definition of what “health” means.

The World Health Organization (WHO) defines health as “complete physical, mental, and social well-being.”

For the sake of argument, we'll say we're looking for a food that fits our needs and helps us achieve our goals, sound good?

Most people reading this are probably looking to lose some weight, which results in a myriad of health benefits on its own, regardless of how you got there (to a certain extent).

So who should eat turkey bacon instead of pork bacon? Here are some of the benefits, and if they pertain to you, then turkey bacon would be a good fit.

Fewer calories than pork bacon

Turkey bacon has ~25% fewer calories than pork bacon.

Despite what you've heard up until this point, calories do matter, and every little bit can add up.

Don't believe me? Ask any competitive athlete or physique athlete whose job it is to manipulate their body weight.

Of course, this is assuming you also like the taste of turkey bacon, which can grow on you even if you currently don't.

There's no point in switching to turkey bacon if you can't stomach the taste. For those that can or enjoy turkey bacon, you'll be consuming fewer calories, thus losing weight at a quicker rate.

It's simple swaps like this that can be easily implemented to shed a few pounds, so long as you don't use it as an excuse to eat 25% more.

Option for those who don't eat pork

Being of Filipino heritage, it's almost unheard of NOT to eat pork, but I get it.

I have plenty of friends who don't eat pork, whether for religious reasons, allergies, or simply don't enjoy the taste.

Turkey bacon can be an excellent substitute for those who still want to enjoy bacon but must refrain from pork for whatever reason.

While it doesn't have the same taste or texture as pork bacon, it still has that smoky, salty, cured flavor one might associate with pork.

Which Bacon Is Better For Keto? Turkey Bacon Or Pork Bacon?

No single bacon is better or worse for keto. You have to take the person and their goals into context.

Should you eat turkey bacon over regular bacon? Well, ask yourself the following:

Do you enjoy the taste of turkey bacon?
Are you trying to lose weight?
Is anything preventing you from eating turkey bacon?
Is eating pork bacon worth the additional calories?

Most people THINK that you need to eat high amounts of fat on a ketogenic diet. You may have read another website or told by a friend you need “X” percentage of fat, but the truth is that you don't “need” to eat as much fat as you may think.

I'd even argue that most people following a ketogenic diet are overeating fat, which is why people are not achieving the results they are looking for or hitting plateaus much sooner than they should.

The only requirement to achieve and maintain a state of ketosis is carbohydrate restriction, not eating high amounts of fat. Your body is more than sufficient enough to create ketones from your body fat to use as fuel.

Which I'm sure is what you want!

You want your body to eat the fat off your body, but if you feed it too much fat, it won't need to dig into your body fat stores.

Make sense?

When you want to maintain, that may be an ideal time to switch back to pork bacon.

Of course, you can still lose weight eating pork bacon, but this is an example of how a simple swap here and there can go a long way and is much easier to implement than other strategies.

Keto Friendly Turkey Bacon Recipes Or Ideas

So you've decided to go down the turkey bacon rabbit hole for your ketogenic diet, what can you do with it?

I like to keep things on the easier side, but here's how I like to enjoy my turkey bacon.

Turkey Bacon And Eggs

First off, you can still have your bacon and eggs, just switch out the pork for turkey.

Turkey Bacon Wrapped Asparagus

An easy way to get your kiddos to eat their veggies is to wrap it in bacon! Turkey bacon, that is.

Simply wrap season the asparagus with salt and pepper, wrap it with bacon, then put it on a wire rack on a baking sheet for 25 minutes at 375 degrees.

Don't have a wire rack? Just put it on a baking sheet, no problem.

Cheesy Bacon Ranch Chicken

Want something rich, hearty, and easy to cook? I love this recipe from Delish.com.

Just sub out the pork bacon for turkey bacon.

Cheesy bacon ranch keto friendly turkey bacon recipe

Photo and recipe courtesy of Delish

Best Way To Cook Turkey Bacon

Want an easy way to mass cook bacon? From here, you can use it as a topping on salads, burgers, or just pack I for a convenient keto snack on the go.

This is the same way I cook pork bacon, and it always ends up nice and crunchy.

I bake it! There's no need to stand over the stove to watch the bacon and flip it, just throw it in and pull it out when it's done.

Preheat your oven to 400 degrees
Place bacon lined up on a foil-lined baking sheet
Back for 8 – 10 minutes (the longer, the crispier)
Enjoy

Want an even easier way? Try the microwave. Check this video out below.

Keto Friendly Turkey Bacon Brands

Almost every brand you find at the store will be keto-friendly, but here are some of the big brand names that you'll likely be able to find at your local grocery store.

Jenny-o
Butterball
Oscar Mayer
Applegate
Columbus

The Takeaway

So Is turkey bacon keto friendly? It sure is.

Turkey bacon can make a perfect lower-calorie alternative to pork bacon or for those who may be refraining from pork for other reasons.

Is Sauerkraut Keto Friendly? [4 Health Benefits]

Love it or hate it, sauerkraut and other fermented vegetables are yummy! Yes, I said it… I love sauerkraut and all kinds of fermented vegetables, but are they keto friendly?

Sauerkraut, which is generally fermented cabbage and salt, can be eaten while following a keto diet. Sauerkraut may also offer various health benefits, such as a boosted immune system and improved digestion. On average, sauerkraut has between 1 and 3 grams of net carbs per cup.

In this article, I'll cover whether you can eat ALL sauerkraut on a keto diet, such as store-bought sauerkraut, how many carbs are in sauerkraut, the benefits, and much more.

Can You Eat Sauerkraut On Keto?

Sauerkraut, aka “sour cabbage,” is perfectly acceptable to eat while following a ketogenic diet. Traditional sauerkraut should only be using two, maybe three ingredients, and those are:

Finely shredded cabbage
Salt
Water *

Since cabbage is allowed on a ketogenic diet, sauerkraut is naturally also keto-friendly. Cabbage mainly consists of water and fiber, leaving very few net carbohydrates that would prevent or knock you out of ketosis.

Is Store Bought Sauerkraut keto?

While sauerkraut, for the most part, is keto friendly, some store-bought sauerkraut may not be.

Most companies make sauerkraut the traditional way, with very few added ingredients, but there are plenty of specialty companies that may try to add a little flair of their own.

To be 100% sure, make sure you check the nutrition label of the particular brand you plan to purchase.

Certain brands, like the example below, like to include white wine. You may find some that have added sugars in the fermenting process as well.

Other brands may add in other vegetables, such as shredded carrots, which raises the net carb count slightly. However, carrots and even sauerkraut with carrots may be eaten in moderation.

Read: Are Carrots Keto Friendly?

Simply be mindful of the nutrition label and make sure to track the net carbs to ensure you stay below your daily threshold.

How Many Carbs Are In Sauerkraut?

So how many carbs are in sauerkraut, you ask?

Labels always vary on the number of carbohydrates, even with the same ingredients and serving size.

In general, most brands have between one and three grams of net carbs per serving.

According to nutrition data from Self, which has a sizeable nutritional database of popular foods, one-cup of sauerkraut has a total of 6.6 grams of carbohydrates.

4.1 grams of those carbs come from dietary fiber, making for a total of 2.5 grams of net carbs for a one-cup (142g) serving.

As you see, you can eat a large volume of sauerkraut for a relatively small amount of calories and carbohydrates.

How Sauerkraut Is Made

Traditional sauerkraut is made through a pickling process referred to as lactic acid fermentation.

Finely shredded cabbage is layered with salt and left to ferment, typically at room temperature.

How long you ferment sauerkraut is entirely up to you. Generally, you would just ferment the sauerkraut until you like the taste and texture of your sauerkraut.

On average, people will ferment their sauerkraut between one and three weeks, so it does take a little patience if you are planning to whip up a batch of your own.

They say the best quality sauerkraut is fermented for a MINIMUM of 20 days, so it's probably best to make multiple batches, so you have some more for when one begins to run out.

It should also be noted that the longer you ferment your cabbage, the fewer carbohydrates it will have, and that's because the fermentation process “consumes” the sugars.

So yes, longer is better, especially for a ketogenic diet.

Is Sauerkraut Healthy?

Probiotics are popular in the health space, and this makes fermented foods like sauerkraut and kimchi a “healthy” food.

Sauerkraut is RICH in probiotics, with some sources saying as much as 10 trillion bacteria in one serving size.

What do you mean, bacteria? Well, probiotics are essentially live bacteria, but they're the “good” or “healthy” bacteria, and that's because they keep your gut healthy.

While sauerkraut has a good amount of nutrition on its own, many of the health benefits in sauerkraut stem from these probiotics.

Other great source of probiotics include kimchi and kefir, both of which are keto friendly.

What Are The Benefits Of Sauerkraut?

Probiotics, such as those found in sauerkraut, have shown promise for a variety of treatments.

Additionally, sauerkraut contains many nutrients. A one-cup serving of sauerkraut has:

Vitamin C
Vitamin K
Iron
Manganese
Vitamin B6
Folate
Copper
Potassium

Improves Social Anxiety

Probiotics have shown promise in research as a potentially safe supplement compared to more traditional medications. Although more research is needed to make any conclusive claims.5

Improves Digestion

Most people are familiar with probiotic supplements for use with helping improve digestion and overall health.2 3

Studies also show that probiotics may help reduce constipation and bloating, in addition to symptoms linked with ulcerative colitis. 4 5

Boosts Immune System

Probiotics in sauerkraut help to improve and balance out the bacteria in your gut, which helps prevent unwanted substances from leaking into other areas of your body and causing an immune response. 6 7

Many people may have heard the term “leaky gut.”

Also, consuming probiotic-rich foods like sauerkraut may reduce your risk of things like the common cold. 8

Sauerkraut is also rich in vitamin C and iron, both of which lead to a healthy immune system. 9

Helps Your Brain and Reduces Stress

A healthy gut flora with contributions from probiotic-rich foods such as sauerkraut may help reduce stress and maintain brain health. 10 11

Sauerkraut may also help the gut increase the absorption of minerals such as magnesium and zinc, both of which are considered mood-regulating minerals. 12

Will Sauerkraut Break A Fast?

Many people following a ketogenic diet stumble upon both intermittent fasting and possibly graduate up to multiple days fasting.

However, when it comes to weight loss, there's no evidence to support that intermittent fasting is superior for weight loss when protein and calories are equated for. 13

If you are using IF because it allows you to adhere to your diet better, then keep doing what you are doing.

If a little sauerkraut during your fasting window keeps you satiated until your first meal, then it won't make much of a difference for weight loss.

That is, so long as your total daily food intake remains the same.

If you are fasting for reasons other than weight loss, such as autophagy and other health benefits, then you shouldn't be eating sauerkraut during this period.

Keto-Friendly Sauerkraut Ideas Or Recipes

So what else can you dow with sauerkraut while following a ketogenic diet? Tons!

Here are a few keto friendly sauerkraut ideas and recipes for you to try out.

Polish sausage and sauerkraut

I like to mix up some sauerkraut and polish sausages together in a cast-iron skillet. If you have a local Costco, I like to pick up the Teton waters grass-fed polish sausages, but any polish sausage should work here.

If you want, use a keto-friendly hot dog bun like these ThinSlim Hot Dog Buns.

Add it to soups

Take your favorite keto friendly soup recipe and mix in some sauerkraut for a tangy crunch.

It may sound a little weird, but I like to mix in some sauerkraut into my beanies chili. If you have an instant pot, you can make a week's worth of chili in ~30 minutes.

In a casserole

Probably my absolute most favorite way of using sauerkraut is in a “casserole.”

Instead of eating the polish sausage whole, I chop it up into bite-size pieces and stir fry it with pork or turkey bacon and sauerkraut. At the very end, I like to melt some cheese, especially some Dubliner Irish cheddar… but whatever cheese you prefer will work too.

Read: Can You Eat Cheese On Keto?

The Takeaway

Sauerkraut is not only keto friendly but quite healthy due to the plethora of probiotics it contains.

If buying store-bought sauerkraut, do a double-check at the nutrition label and make sure there are no added sugars. For the most part, sauerkraut should be only cabbage and salt.

Is Soylent Keto Friendly? [And Other Great Alternatives]

The thing is, a lot of fast food isn’t nutritious at all. If we’re going to eat something, it should at least be nutritious, right? In comes Soylent, a complete meal engineered to provide protein, good fats, and a plethora of vitamins and minerals. But, Is soylent keto friendly?

Soylent stacked and Soylent bridge may be consumed in moderation while following a keto diet with between 7 and 9 grams of net carbs per bottle. However, Soylent original and Soylent cafe have well over 30 grams of net carbs per bottle, making them not ideal for a ketogenic diet.

Many people on keto are busy people, working professionals, working mothers, college students. Sometimes we don’t always have time to stop for a meal, so naturally grabbing a protein shake or meal replacement shake is a quick and convenient option.

In this article, I’ll go over which soylent products are keto-friendly, which are not, what Soylent is, if it’s safe, better options for keto, and if it is a good option if weight loss is your goal.

Can you drink Soylent on keto?

Soylent was created to be a “healthy” animal-free protein-infused meal replacement shake filled with additional omega-3’s, vitamins, and minerals.

However, many of their products are not suited for a ketogenic diet due to carbohydrate content.

As of writing this, Soylent has four varieties of their soylent drink product.

Soylent Original
Soylent Cafe
Soylent Bridge
Soylent Stacked

Both the Soylent Original and Soylent Cafe have well over 30 grams of net carbs per bottle, making them not keto-friendly. However, the soylent bridge and Soylent stacked may be enjoyed in moderation.

Soylent stacked contains 12 grams of total carbs and 3 grams of fiber, which leaves 9 grams of net carbs per bottle. Soylent bridge includes 10 grams of total carbs and 3 grams of fiber, so bridge only has 7 grams of net carbs per bottle, the lowest of the four.

For a more keto-friendly version with the same premise of Soylent, I would recommend Ketolent/Sated (made by a different company)

Purchase Sated / Ketolent Here

A Note On Keto Friendly

When people use the term keto-friendly, it’s usually describing whether or not a particular food item has too many carbohydrates to make it worth your while.

There’s technically no food that is off-limits while following a ketogenic diet, so long as it fits within your carbohydrate allotment for the day.

Take, for example, if you try to stick to between 20 and 30 grams of net carbs per day, you could eat almost any food, so long as you don’t go over your threshold.

While fibrous carbs such as vegetables are more filling and nutritious, which is conducive to losing weight, sometimes fitting in some less than ideal foods are ok in moderation.

How Many Carbs Are In Soylent

Soylent offers a variety of products from drinks, powers, to bars. Below is a table that demonstrates the number of total carbs, fiber, and net carbohydrates in each of their products.

Product	Total	Fiber	Net
Soylent Stacked	12g	3g	9g
Soylent Original	36g	3g	34g
Soylent Cafe	37g	3g	34g
Soylent Bridge	10g	3g	7g
Soylent Bar	12g	2g	10g
Soylent Powder	28g	4g	24g

What Is Soylent?

Soylent is a complete animal-free meal on the go made in both drink and bar form.

According to its website, Soylent’s goal was to make sustainable and nutritious products made to feed everyone.

Being that Soylent was made by two engineers working in Silicon Valley, they took their expertise to the food industry and engineered what they believed to be a healthy plant-based meal replacement.

What Is Soylent Made Of?

There are four key ingredients that Soylent stresses about each of their products:

Soy protein
Carbs synthesized from beets (isomaltulose)
High oleic sunflower oil
Vitamin and mineral blend

However, after looking at their nutrition labels more closely, I’ve made the following discoveries:

Their bars do not contain sunflower oil, only canola oil. There are carbs synthesized from beets (isomaltulose), but soluble corn fiber and whole oat flour make up the majority of the carbohydrates.
The powder also does not contain sunflower oil, only canola oil. The majority of carbs come from maltodextrin and then isomaltulose.
In Soylent stacked, there is a more substantial portion of canola oil compared to sunflower oil.
In Soylent original, maltodextrin makes up the majority of carbohydrates compared to isomaltulose.
In the Soylent bridge, there is a more significant proportion of canola oil to sunflower oil.

Also, Soylent’s products all use the same non-nutritive sugar substitute Sucralose, popularly known by the brand name Splenda.

Is Soylent Safe? Is It Good For You?

Within the context of a well-formulated diet, there are worse choices then Soylent products. Many of their products also contain soluble corn fiber, similar to many low-carb protein bars, such as Quest Bars, on the market today.

Purchase Quest Bars Here.

Soluble corn fiber (SCF) is a non-digestible fiber used to bulk up food items or thicken liquids, such as protein shakes.

Some individuals report bloating and digestive issues when ingesting small or large quantities of soluble corn fiber, but everyone’s body is different. There are also anecdotal reports of SCF affecting blood glucose and insulin, but research seems to suggest otherwise. 14

On the opposite end, soluble corn fiber helps specific individuals with satiety and may even help you go poop, which is vital on any weight loss diet.

That said, if you are looking for a meal replacement shake you can drink on the go while following a ketogenic diet, I would recommend the following instead.

For a more keto-friendly version with the same premise of Soylent, I would recommend Ketolent/Sated (made by a different company)

Is Soylent Good For Weight Loss?

There are no magical foods when it comes to weight loss; I wish there were.

However, certain foods make things more convenient due to time or temptation. Eating certain foods may also cause you to feel more full, while some may trigger you and make you more hungry.

If Soylent or any other meal replacement is a more convenient option that:

Fits your lifestyle and schedule
Allows you to stay on track with the rest of your diet
Kills a craving

Then I’m all for it.

However, if Soylent or any other meal replacements cause you to:

Overeat or binge
Crave other sweets
Don’t fill you up or leave you wanting to eat something else

Then it would be best if you skipped it.

The Takeaway

Many of Soylent’s products are high in carbohydrates, but there are a few that may be enjoyed on a ketogenic diet, but sparingly and in moderation.

The Soylent products that may be enjoyed in moderation include the Soylent bars, Soylent stacked, and Soylent bridge with 10 grams of net carbs or less.

However, if you want something more “keto-friendly” I would recommend a very similar product called Sated, formerly known by Ketolent.

Purchase Sated / Ketolent Here