The ketogenic diet, or “keto” diet for short, is a high-fat, low-carb diet that has been gaining popularity recently as a way to lose weight and improve overall health. The principle of the diet is to drastically reduce carbohydrate intake, forcing the body to burn fat for fuel instead of glucose. This process is known as ketosis, hence the name “ketogenic.”
One of the challenges of following a ketogenic diet is finding satisfying snacks that fit within the macronutrient guidelines. Beef jerky has emerged as a popular option for those on the keto diet due to its high-protein and low carbohydrate content.
Below, we will explore the nutritional information of beef jerky and how it fits into a ketogenic diet. We will also discuss different types of beef jerky, how to choose the best options, and even how to make your own beef jerky at home.
All About Beef Jerky
Yes! Beef jerky is keto. Beef jerky is a great snack option for those on a ketogenic diet because it is high in protein and low in carbohydrates. A typical serving size of beef jerky (about 1 ounce) contains around 14 grams of protein and only 1 gram of carbohydrates. In comparison, a serving of potato chips (about 1 ounce) contains 2 grams of protein and 15 grams of carbohydrates.
Additionally, beef jerky is also relatively high in healthy fats and contains a good amount of iron and zinc. Some types of jerky may also be high in sodium, so it is important to check the nutritional information before purchasing.
It’s important to note that not all beef jerky is created equal, and some brands may add sugar or other non-keto friendly ingredients, so it’s always a good idea to read the label before buying.
Types of Beef Jerky
Traditional beef jerky is made from lean cuts of beef that are marinated, seasoned, and then dried to create a chewy, protein-packed snack. However, there are many alternative options available for those looking for a change of pace or for those with dietary restrictions.
Turkey jerky, for example, is a leaner option that is lower in fat than traditional beef jerky. Venison and bison jerky are also available and are a great source of protein and other nutrients. These alternative options may have slightly different nutritional profiles, so it’s important to check the label before purchasing.
Another alternative is plant-based jerky, which is made from soy, seitan, or mushrooms. These options are suitable for vegetarian and vegan diet. However, these options may have a different taste and texture as well as a different macronutrient profile compared to traditional beef jerky.
It’s also worth noting that traditional beef jerky can be made from grass-fed beef, which is leaner, have more omega-3 fatty acids and has a better nutrient profile.
When choosing a type of beef jerky, it’s important to consider your personal preferences and dietary restrictions. Be sure to check the label for ingredients and nutritional information to ensure that it fits within your ketogenic diet plan.
How to Make your Own Beef Jerky
If you’d like to make your own beef jerky, my husband and I have a favorite recipe that we love to make a couple of times a year.
I have a whole post about it, so check out our favorite beef jerky recipe post to make your own today! (coming soon)
When selecting a type of beef jerky, it’s important to consider your personal preferences and dietary restrictions. Be sure to check the label for ingredients and nutritional information to ensure that it fits within your ketogenic diet plan. You can also make your own beef jerky at home, which gives you control over the ingredients and allows you to experiment with different marinades and seasonings.
In summary, beef jerky can be a convenient and delicious snack while following a ketogenic diet, but be mindful of the ingredients and portion sizes. Experiment with different types of beef jerky and homemade recipes to find the perfect snack for you.