Just about everyone has heard of the ketogenic diet. Its popularity is due in part to the fact that it can be highly effective for weight loss. People who practice keto experience several benefits, including decreased blood sugar. Like any diet, though, it does come with some restrictions about what you can and can’t eat.
As someone who loves bold savory flavors I was thrilled to discover that sausage can fit into a ketogenic lifestyle. With its rich taste and protein punch, sausage seems like an ideal match for keto. However, with so many varieties available, navigating the sausage aisle can get confusing. I decided to dig into the nitty gritty details on enjoying sausage while following a very low carb diet.
The ketogenic or “keto” diet emphasizes high fat, moderate protein, and very minimal carbs to achieve ketosis. This metabolic state switches your body from burning carbs for fuel to tapping into stored fat. Keto requires keeping net carbs under 20-50g daily. With its high fat content, sausage may seem suitable for keto at first glance. But the carb count varies greatly between types.
The key is choosing sausages focused on quality meats, spices, and fats without fillers, sugars or other additives Seek out artisanal options and always read labels With some care in selection and portion size, sausage can definitely be part of keto success!
What to Look for When Choosing Keto-Friendly Sausage
Always read nutrition labels closely Ideal sausage for keto has
- Less than 5g net carbs per serving
- No added sugars in the ingredients
- A focus on meat, fat, and spices
- Reasonable sodium levels
Aim for the highest fat, lowest carb sausages you can find. Double check carb counts fit into your daily keto limits.
My Top Sausage Picks for Keto
Based on extensive personal testing, here are my favorite keto-approved sausage choices:
- Andouille chicken sausage
- Spicy Italian style pork sausage
- Beef summer sausage sticks
- Turkey breakfast sausage
- Traditional Polish kielbasa
I source these from local butchers, farmers markets, and specialty grocers. Making your own sausage is also smart!
Delicious Keto Sausage Recipe Ideas
There are so many tasty ways to work sausage into your keto meal plan:
- Sausage omelets or breakfast tacos
- Sausage-stuffed mushrooms or peppers
- Lettuce wrapped sausage sandwiches
- Sausage and veggie kabobs
- Simple pan-seared sausages with brussels sprouts
Get creative with seasonings and ingredients like olive oil, cauliflower, greens, nut butters, and healthy fats. Sausage also makes an easy high protein snack.
Portion Control Pointers for Keto
Be mindful of protein amounts, as too much can inhibit ketosis:
- Stick to 1-2 oz sausage per serving
- Balance with plenty of low-carb veggies
- Limit protein intake in the evenings
- Avoid oversnacking throughout the day
Potential Drawbacks to Consider
While sausage can be part of a keto diet, some potential cons include:
- Processed meats may increase cancer risk in excess. Eat in moderation.
- High sodium content can be an issue for some. Stay hydrated.
- Preservatives used in some varieties are controversial. Seek clean options.
I suggest making sausage an occasional treat in your keto plan, not a daily food.
The Verdict: Yes, You Can Enjoy Sausage on a Ketogenic Diet!
With a thoughtful approach, sausage can definitely be included in a keto lifestyle. Stick to high quality, low carb sausages in sensible portions along with plenty of wholesome vegetables, healthy fats, and mindful snacking habits for keto success. Adjust as needed based on how your body responds. Sausage can add bold, savory flavor to your keto journey!
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Can You Eat Sausage on a Keto Diet?
The goal of the ketogenic diet is to put your body in a state called ketosis. Ketosis occurs when your metabolism switches from a carb fuel source to a fat fuel source. Once this change occurs in the body, people begin to lose weight, sometimes at a drastic rate. To keep your body in ketosis, you’re required to maintain a low-carb, high-protein diet. On this diet, your daily carb intake should be about 20 to 50 grams.
When it comes to keto diet foods, people rely on protein-rich foods such as nuts, cheese and meats. Sausage is made from pork or chicken. Thus far, sausage qualifies as a keto-friendly food.
However, you still need to pay attention when you’re picking out sausage at the grocery store. Some manufacturers use binding agents and flavor additives to keep the meat together and enhance the taste. As a result, sausage brands have varying amounts of carbs.
What to Consider When Buying Keto-Friendly Sausage
When you’re standing in the sausage section at a grocery store, make sure you’re reviewing the nutrition labels. After finding out how many carbs are in something, take that number and subtract it from the number of carbs. This quick calculation will tell you the exact number of carbs you’ll consume when you eat that sausage.
You should also keep in mind that some varieties of sausage tend to be lower in carbs:
These are all great choices for anyone preparing keto diet foods.
Is Sausage a Good Option for a Keto Diet?
FAQ
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