Sausages are adored meat across the world and every geographic distinct on the globe has its signature sausages. However, the primary ingredients remain the same all over. Sausage is molded from ground protein mixed with fat and spices.
The Keto diet is the most trending diet nowadays. Many of us wonder what to eat and what to avoid on a keto diet. We have to give up most of the carbohydrates and have to opt for fats. So, it becomes a common dilemma for people to choose what and what to discard. If you love sausages and want to know if you can have them on a keto diet so let’s talk about sausage on a keto diet. Is it keto-friendly?
Is Sausage allowed on a keto diet?
Yes, Sausage is allowed on a keto diet. It is made from pork or chicken. So, this ground protein qualifies as a keto-friendly food. Let’s read more about it.
Nutritional Information –
A 100 gram serving of pork sausage provides approximately 18 grams of fat, 27 grams of protein, and 0 grams of carbs, making it easy to fit into a ketogenic diet.
Thus, This ground protein is assumed to be keto-friendly since most of its contents include various meats including beef, pork, poultry, chicken, or turkey
Carbs in Sausage
Carbs in it come from meat products and supplementary ingredients, like spices, binders, and produce. The key factor likely to increase the carbs in sausages is the use of binders. Binders give sausages their consistency and prevent them from becoming crumbly. Binders in homemade sausages are often breadcrumbs — patently, an utmost source of carbs. But they may also consist of potato flour, lentil flour, soy, vital wheat gluten, or even corn syrup.
If you’re following the keto diet, you may want to be cautious about adding sausage products to your low-carb diet. Stay away from corn syrup as it contains more than 30g and may kick you out of ketosis.
Keto Diet and Sausages
As you cannot consume any more than 20 grams of carbohydrates per day on a keto diet. Instead of carbohydrates,70-80% is the intake of fats, with the rest coming from protein
Eating ample amounts of fat might sound easy initially, but it can be very demanding if you have so few carbs available to you. However, since you’re allowed more protein than carbs, one strategy is to fuse meats that are high in fat into your diet.
So Foods like sausages, which can have a 50-50 ratio of fat to protein, are ideal for Low carb and keto diets.
Considerations while buying keto-friendly sausage
When you go out shopping at your nearby grocery store, make sure you’re reviewing the nutrition labels. When you’ve determined the carb content, find the grams of fiber and subtract that number from the number of carbs. This will help you with the exact number of carbs while you eat sausage.
Avoid sausage, like salami as it contains the highest carbs i.e. 6g carbs per 100g of serving and contains binding ingredients like corn syrup.
Hence, Below are some low-carb sausages to incorporate into your keto diet regime.
Low carb Sausages on Keto Diet
Not all sausages have equal macronutrients. You should check for nutrition labels of the type of sausage before you buy it. The below carb values are according to the 100g serving of the meat.
Some of the admirable kinds to shop for on a keto diet include –
- Chicken sausage ( 4g carbs)
- Pork sausage ( 0g carbs)
- Chorizo (2g carbs)
- Vienna sausage (2g carbs)
- Italian sausage ( 4g carbs)
How to incorporate sausage into your keto diet-
Meat and vegetables are vital parts of the keto diet. Trying novel recipes is the best way to ensure that you enjoy your meals while losing weight. Don’t limit yourself to breakfast, you can incorporate sausage into your other meals of the day as well. Make sausage a good protein for lunch and dinner, too!
For example, you can use Italian sausages in zucchini noodles and meatballs recipes. You can incorporate smoky sausages with vegetables for an easy and quick meal.
Some Keto Sausages Recipe Ideas –
- Sausage and cabbage soup
- Keto sausage sandwich
- Zucchini noodles
- Keto sausage balls
- Sausage topping in keto pizza
Sausages are keto-friendly as it contains ground meats such as beef, pork, chicken, turkey, and a handful of other ingredients added for flavor and texture. You can have multiple sausage recipes to add to your keto meal options. If you’re following a keto diet, make sure to opt for low-carb sausages which fit into the keto diet regime. When you go out shopping, check the nutritional labels and buy the low-carb sausages for yourself.