Can I Eat Fried Food on the Keto Diet?
Eating a ketogenic diet doesn't mean you have to give up all your favorite fried foods like french fries! With careful meal planning and smart ingredient choices, you can still enjoy some delicious fried dishes while following your keto goals. The key is to follow these five tips!
Choose High Fat Cooking Oils
Fry With Almond Flour
Fry with Dairy
Use an Air Fryer
Look for Low-Carb Sauces and Dips
What is the ketogenic diet
Are you looking for a way to lose weight and improve your overall health? If so, then the ketogenic diet may be the best option for you. This high-fat, low-carb diet puts the body into a state of ketosis in which it burns fat for energy instead of glucose from carbohydrates. Not only can this help with weight loss, but research has shown that following a low carb diet can also reduce risk factors associated with chronic diseases such as diabetes and heart disease. And best of all, you don’t have to give up all your favorite fried foods! With careful meal planning and smart ingredient choices, you can still enjoy some delicious fried dishes while sticking to your carb count and overall keto goals.
Choose High Fat Cooking Oils
Using cooking oils with high grams of fat is key when following a ketogenic diet and wanting to indulge in some fried foods. These cooking oils are rich in fatty acids that compose the backbone of the ketogenic diet. Coconut oil is the best oil as it is rich in healthy saturated fats and has a high smoke point, attributing it a pleasing flavor. Avocado oil, olive oil, and ghee are also excellent options as they contain healthy monounsaturated fats rather than inflammatory polyunsaturated fats. Coconut oil is solid at room temperature, while avocado oil and ghee are liquid. This makes them easier to incorporate into recipes without compromising their nutrition benefits. Olive oil has more of an earthy taste which may be preferable for some dishes. Additionally, all three are rich in antioxidants which can help protect against cellular damage caused by free radicals in the body. When shopping for these oils, be sure to look for organic and cold-pressed varieties that have been minimally processed to retain maximum nutritional value. The health benefits of frying food up with these oils far outweigh the convenience of processed vegetable oil.
Frying With Almond Flour
Frying with almond flour or coconut flour is a cooking method that is a great way to enjoy all your favorite fried foods while staying on track with the ketogenic diet. Almond flour is a good choice as it is packed with nutrients and healthy fats, as well as high amounts of protein, making it an ideal choice for those following a low-carb, high-fat diet. Not only does almond flour have a low glycemic index, but it’s also rich in dietary fiber which helps keep you full for longer. With almond flour, you can make all sorts of keto-friendly fried snacks like zucchini chips topped with parmesan cheese, crispy chicken breast, or even ice cream cones! Plus since it’s gluten free, this baking option is perfect for anyone trying to avoid wheat-based flours. And if you’re worried about frying being unhealthy, almond flour absorbs much less oil than other conventional cooking methods, including those commonly used in fast-food restaurants, so you don’t have to worry about consuming excess fat or calories from deep frying.
Frying with dairy
Using dairy-based ingredients for frying is a cooking method that can be a great way to add flavor, texture, and crunch to dishes while still following a ketogenic diet. Not only are dairy products naturally high in healthy fats, they also provide an excellent source of flavor and crunch when used in breading and frying. Cheese is one of the most popular ingredients for this method, as it adds a salty, creamy flavor that pairs perfectly with many fried dishes. Other dairy products like sour cream and heavy cream can also be used for added flavor and texture. For those looking for an even healthier option, buttermilk is also a great choice due to its lower fat content. Frying with dairy provides a unique way to enjoy some of your favorite fried dishes on the keto diet without sacrificing taste or nutrition!
Utilize an Air Fryer
Air fryers are becoming increasingly popular as people look for ways to enjoy their favorite fried foods without compromising on health. The good news is that air fryers can be a great tool for following the ketogenic diet! With careful meal planning and smart ingredient choices, you can still enjoy some delicious fried dishes while sticking to your keto goals. Effective use of an air fryer during a ketogenic diet enables you to easily increase the grams of protein you are eating a day, not only increasing your base metabolic rate, but also dramatically increasing satiety, or feeling of fullness. So how do you use an air fryer to make all your favorite fried treats?
Air fryers use a combination of hot air and infrared light to quickly heat the food and crisp it up, locking in flavor and moisture. The hot air circulates all around the food, cooking it evenly, so you don’t have to worry about flipping or stirring. Plus, since these devices use less oil than traditional deep frying methods, your fried dishes will be not only be carb free, but healthier too!
Look for Low-Carb Sauces and Dips
For those following a ketogenic diet, finding low carb sauces and dips to accompany fried foods can be tricky. To make it easier, look for sauces and condiments that are sugar-free and low in carbohydrates. Many store-bought brands offer great options like sugar-free ketchup, mustards made with no added sugars, or guacamole with no added preservatives. You should be able to find sauces without a single gram of carbs. Additionally, many homemade recipes for condiments like mayonnaise, pesto sauces, hot sauce, and vinaigrettes are easy to make with low carb ingredients like olive oil, avocado oil and ghee.
In addition to condiments, there are other ways to add flavor without compromising on nutrition. Spices like oregano or thyme are excellent options as they’re packed with antioxidants that help fight off disease-causing free radicals in the body. Herbs like mint or basil can also add a unique flavor profile as well as beneficial compounds like carvacrol which has been shown to have anti-inflammatory properties. And if you’re looking for more variety in your sauces, try adding zero calorie sweeteners such as stevia or monk fruit extract which will provide sweetness without any additional grams of carbohydrates or calories.
By combining flavorful herbs and spices with zero calorie sweeteners along with healthy fats from low carb condiments you can easily create delicious sauces and dips that won't derail your ketogenic diet! With just a few simple swaps you can enjoy all your favorite foods while still meeting your health goals!
Can You Eat Fried Chicken on the Keto Diet?
Fried chicken can be a delicious and indulgent treat while following the ketogenic diet. While fried chicken is typically high in calories, carbs and fat, it doesn’t have to be unhealthy if you make smart choices. Making modifications to the recipes such as using low-carb breading ingredients or dairy-based batters can help reduce the amount of carbohydrates and calories in your fried chicken dish. You can also use an air fryer rather than deep frying which uses less oil and produces a crunchier texture grilled chicken with less added fat. Additionally, look for spices like oregano or thyme to add flavor without compromising nutrition. If you choose to use sauces and dips with your fried chicken, opt for condiments that are sugar-free with no added preservatives or artificial sweeteners. Finally, replace traditional cooking oils with healthier fats like olive oil, avocado oil or ghee for an even more nutritional meal. While your finished product may not be as tasty as kentucky fried chicken, with careful planning and smart ingredient choices, you can enjoy some delicious fried chicken dishes while still meeting your keto goals!
By following the tips outlined in this article, you can still enjoy fried dishes while sticking to a ketogenic diet. It is unreasonable to maintain a diet with truly zero carbs , but these tips will help you to dramatically limit the grams of net carbs your are eating. With high fat cooking oils, almond flour and dairy-based ingredients, air fryers and low carb sauces and dips, there are plenty of delicious options that won’t break your macro goals or exceed your daily net carbs allowance. So don't be afraid to indulge in some guilt free french fries from time to time! Just remember to practice portion control, and choose low-carb options so you don't overdo it on calories. Happy eating!