The arrival of summer means that barbecue season has arrived, which is excellent news for those who adhere to the ketogenic diet. Why? This is mainly because a great deal of keto-friendly foods is likewise common barbeque ingredients. Think burgers without buns, grilled salmon, and side dishes laden with vegetables.
That means you don't have to miss out on any of the pleasure of the barbeque if you're following the ketogenic diet or are just aiming to consume less carbohydrate-heavy foods in general.
According to Kristen Smith, RD, a spokesperson for the Academy of Nutrition and Dietetics who is based in Atlanta, "Most of the protein-rich meats and poultry served at barbecues will keep you compliant to the keto diet.
IS BBQ KETO?
If it has a low-carb content and does not contain any added sugar, barbecue fits into the ketogenic diet. Research reveals that it is feasible to lose weight while eating barbecue, contrary to the widespread belief held by many people. The ketogenic diet is gaining a following among those who enjoy a barbecue. On the other hand, you should take care to stay under the daily protein requirement of the conventional keto diet, which ranges from 1.2 to 1.7 grams.
WHAT TYPE OF BBQ MEAT CAN YOU EAT IN KETO?
On the ketogenic diet, some of the best options for barbequed meat include brisket, steaks, pulled pork, and bacon. You should choose these options if you want to enjoy a barbecue while following the keto diet. When selecting a piece of beef, pick one with the appropriate amount of marbling. Because it will force your body into the state of ketosis, consuming more fat is always a good idea.
However, make sure that your meats, especially your bacon, are not coated with a sweet sauce. This is very important. This could put an immediate stop to ketosis.
IS EVERY SUGAR-FREE BBQ SAUCE KETO-FRIENDLY?
The consumption of sugar-free barbecue sauce will not, in fact, cause your body to exit the metabolic state of ketosis. Sugar-free barbecue sauces typically include the sugar substitute sucralose, which is tolerated well on the ketogenic diet. You should look for barbecue sauces that contain the following ingredients if you are more keto conscious and want to avoid eating artificial sugar.
- Stevia. It is a sweetener suitable for ketogenic diets and made from the leaves of the Stevia Rebaudiana plant species. This works best when utilized in a constrained quantity.
Mustard seeds and wine vinegar are the two primary ingredients in Dijon mustard. The barbecue sauce is given a more authentic flavor as a result.
- Adding balsamic vinegar to your barbecue sauce will give it a sweeter flavor, which will help you satisfy your desires for carbohydrates. Do not be concerned; consuming barbecue sauce that contains vinegar will not cause you to exit the ketosis state.
- Chipotle powder is a mixture of dried chilies that have been crushed up and a herb. The absence of sugar imparts a distinctive aroma to the barbecue sauce.
CAN I CONSUME PORK BBQ ON A KETO DIET?
If you are following a typical ketogenic diet, the answer is yes; you can still have pork barbecue. Consuming fatty cuts of meat like hog belly and ribs, lamb ribs, and chicken or turkey with the skin on is recommended for optimal health. Because of its high protein content and relatively low carbohydrate count, barbecued pork is a popular choice among people following the ketogenic diet.
You are free to make a variety of pork bbq dishes, but you must ensure that you use a keto-friendly barbecue sauce that is devoid of sugar and low in carbs. The following is the recipe for my go-to pork barbecue ribs.