Trying to maintain a keto diet can be challenging, especially when it comes to deciding on what to eat. You will find yourself questioning if certain meals are in line with the diet plan. So, is Italian sausage keto-friendly? This article will dive deep into the topic to provide clarity.
The Nutritional Value of Italian Sausage
Before we can determine if Italian sausage is keto-friendly, we need to discuss its nutritional value. Generally, Italian sausages are made up of pork or a mix of pork and beef. Some sausages contain other ingredients like spices, cheese, and herbs.
100 grams of Italian sausage contains:
| Calories | 215 |
|---|---|
| Protein | 14g |
| Fat | 17g |
| Carbohydrate | 1g |
Italian sausage is high in fat and moderate in protein, making it great for the keto diet. However, some Italian sausages contain fillers, sugar, and preservatives, which makes them unsuitable for the keto diet.
Is Italian Sausage Keto-Friendly?
Processed Vs. Homemade Italian Sausage
Processed Italian sausage often contains fillers, sugar, and preservatives. These additives are detrimental to the keto diet, so avoid processed Italian sausage if you can. Homemade Italian sausage allows you to control the ingredients, making it keto-friendly. You can use a combination of pork and beef to make homemade Italian sausage, ensuring the right amount of fat and protein for the keto diet.
The Type of Italian Sausage Matters
Some types of Italian sausage are keto-friendly, while others are not. Sweet Italian sausage contains sugar and should be avoided. Spicy Italian sausage, on the other hand, is keto-friendly. It usually contains chili peppers, which are low in carbs, making it a great option for the keto diet. Always check the labels to ensure that the sausage contains no added sugars.
The Serving Size Matters
While Italian sausage is keto-friendly, the serving size matters. Eating too much Italian sausage can lead to too many calories, kicking you out of ketosis. A 100g serving of Italian sausage contains 215 calories, 17g of fat and 14g of protein. Make sure to eat in moderation, monitor your portion sizes and do not exceed your daily calorie intake.
How to Make Italian Sausage Keto-Friendly
Make Your Own Italian Sausage
Making your own Italian sausage is the best way to ensure it is keto-friendly. You can use a combination of pork and beef, ensuring the right amount of fat and protein. When making Italian sausage, rinse the casings and soak them in cold water to remove excess salt. Add healthy herbs and spices to give the sausage a rich flavor.
Buy High-Quality Italian Sausage
Buying high-quality Italian sausage is crucial when maintaining a keto diet. Choose Italian sausages with no added sugars or fillers. Check the label for sodium content to ensure it is not too high. High-quality Italian sausage will provide the right amount of fat and protein, making it an ideal meal for the keto diet.
Conclusion
Italian sausage can be keto-friendly if you make the right choices. You can make homemade Italian sausage or buy high-quality sausage. Remember always to check the labels, avoid the high carb fillers, and watch your portion sizes. Maintaining a keto diet is easier when you choose the right foods and stay aware of your daily calorie intake.
Frequently Asked Questions (FAQs)
- Is Italian sausage allowed on the keto diet?
Yes, Italian sausage is allowed on the keto diet. However, not all types of Italian sausage are suitable. Check the label and go for homemade Italian sausage if possible. - Does Italian sausage contain sugar?
Some types of Italian sausage, particularly sweet Italian sausage, contain added sugar. Avoid these types of sausage and go for the spicy option instead. - How much Italian sausage can I eat on a keto diet?
The serving size matters when it comes to eating Italian sausage on a keto diet. A 100g serving contains 215 calories, so eat in moderation and remember your daily calorie goal.
References
- Bennett, L. (2019). 6 Best Sausages for a Keto Diet (+ 7 Bonus Recipes!). Retrieved from https://www.healthline.com/nutrition/keto-sausage#6.-Italian-Sausage
- Gifford, J. (2019). I Tried A Keto Diet And A Carnivore Diet. Here’s What Happened. Retrieved from https://www.delish.com/food-news/g25960247/keto-carnivore-diet-review/