If you are following a keto diet, you may be wondering if sausage is a suitable food option for your meal plan.
Sausages are a popular food item that comes in many varieties, and it can be challenging to know which ones are keto-friendly.
In this article, we will explore everything you need to know about sausage and the keto diet. We will cover the nutritional benefits of sausage, the different types of sausage, and which ones are keto-friendly.
Table of Contents
Can You Eat Sausage on a Keto Diet?
The good news is that, for the most part, sausage is a keto-friendly food. However, there are a few things to keep in mind when it comes to choosing the right sausage for your keto diet.
Types of Sausage
Some sausages are made with non-keto-friendly ingredients like flour, cornstarch, or breadcrumbs as binding agents. These ingredients can add carbs and kick you out of ketosis.
When shopping for sausage, look for varieties that are made with keto-friendly ingredients like meat, spices, and natural binders like eggs or cheese. Avoid sausages that contain fillers or additives that are not keto-friendly.
Sugar and Corn Syrup in Sausages
Another thing to watch out for when it comes to sausages and keto is sugar and corn syrup. Some sausage brands add these ingredients as flavorings or preservatives.
Although sugar and corn syrup are not suitable for the keto diet, a few sausage brands incorporate minimal amounts, which might fall within your daily carbohydrate limit.
When reading the nutrition label on sausage packaging, check for the carb count and sugar content. If the carb count is too high or there is too much sugar, it’s best to avoid that sausage.
Making Your Own Keto-Friendly Sausage
One way to ensure that the sausage you eat is keto-friendly is to make your own. Making sausage at home may sound intimidating, but it’s actually quite easy. You can use any type of meat you like, add your favorite spices, and use natural binders like eggs or cheese.
Making your own sausage also allows you to control the ingredients and ensure that everything you’re eating is keto-friendly. Plus, it’s a fun and delicious way to experiment with different flavors and textures.
The Best Sausages for a Keto Diet
In this section, we’ll take a closer look at the best sausages for a keto diet and what makes them a good choice.
Carb Count Matters
When it comes to choosing sausages on a keto diet, the carb count is crucial. Most sausages are low in carbs, but it’s essential to check the labels to avoid any hidden sugars or carbs.
Some sausages contain fillers like flour, breadcrumbs, and cornstarch, which can increase the carb count.
The Best Sausages for Keto
Beef Sausage
Beef sausage is a great option for keto because it’s high in fat and protein, and contains zero carbs. Its versatility allows for it to be utilized in a variety of dishes.
Pork Sausage
Pork sausage is another excellent choice for keto, with zero carbs per serving. It’s flavorful and can be used in a variety of dishes.
Chicken Sausage
Chicken sausage is a low-carb and low-fat option that can be enjoyed on a keto diet. It’s also a good source of protein and can be used in a variety of recipes.
Chorizo
Chorizo is a spicy sausage that’s popular in Spanish and Latin cuisines. It’s made from pork and is seasoned with various spices like paprika, garlic, and cumin. Chorizo is low in carbs, high in fat, and a good source of protein, making it a perfect choice for a keto diet.
Andouille Sausage
Originating from Louisiana, Andouille sausage is a smoked sausage crafted from pork and seasoned with a blend of spices including cayenne pepper, thyme, and garlic. Andouille sausage is low in carbs and high in fat and protein, making it a good choice for a keto diet.
Bratwurst
Bratwurst, a German sausage made from pork or beef, is flavored with a mixture of spices including nutmeg, ginger, and coriander. This particular sausage contains minimal carbs and is rich in fat and protein, making it a favorable choice for those following the keto diet.
The Best Keto-Approved Sausage Brands
Pederson’s Farms Uncured Kielbasa
This sausage is free from sugar and carbs and is made with certified humane meat raised without antibiotics or growth hormones. It’s also paleo-friendly and gluten-free.
Naked Links Sugar-Free Breakfast Sausage
Crafted in small batches from natural, uncomplicated ingredients, Naked Links Sugar-Free Breakfast Sausage is a keto, paleo, and Whole30 compliant sausage. This breakfast sausage is free from sugar and carbs, making it a great option for a low-carb meal.
Wisconsin’s Best Summer Sausage
Wisconsin’s Best Summer Sausage is a naturally high protein and low-carb sausage that’s perfect for snacking or adding to your favorite recipes. With zero carbs and just one gram of sugar per serving, this summer sausage is a great option for a keto-friendly diet.
Pederson’s Farms Italian Ground Sausage
Pederson’s Farms Italian Ground Sausage is a keto, paleo, and Whole30 approved sausage that’s made with vegetarian-fed and humanely raised pork without antibiotics. It contains no sugar or carbs, making it a great option for a low-carb meal.
The New Primal Turkey Sausage Sticks
The New Primal Turkey Sausage Sticks are a delicious keto-friendly snack that’s perfect for on-the-go. With zero carbs and just one gram of sugar per serving, these turkey sausage sticks are a great source of protein for your low-carb diet.
Armour Star Vienna Sausage
Armour Star Vienna Sausage is a canned sausage that makes for a convenient snack option. It contains zero carbs and less than one gram of sugar per serving, rendering it suitable for those following the keto diet. Moreover, this sausage is gluten-free and devoid of MSG.
Tillamook Country Keto-Friendly Smoked Sausages
Tillamook Country Keto-Friendly Smoked Sausages are handcrafted sausages made with only natural ingredients. They contain no sugar or carbs, making them a great option for a low-carb diet. These sausages are perfect for grilling, frying, or adding to your favorite recipes.
In Summary
Sausage is a keto-friendly food. The primary ingredients in sausages are ground meats, such as beef, pork, chicken, or turkey. These meats are all excellent sources of protein and are low in carbs, making them an ideal food option for those following the keto diet.
Some sausages may contain added ingredients for flavor and texture, which could add small amounts of carbs to the finished product. So, check the ingredient list and nutritional information before consuming sausages to ensure they fit into your daily carb limit.
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