If you're on a ketogenic diet, you're probably continually looking for new foods that are good for you and that you can eat. Sauerkraut, a fermented cabbage dish that is both acidic and crispy, could be a candidate. Is sauerkraut keto, though? Let's break it down, look at its benefits, and talk about some things to think about when planning your keto meals.
What is Sauerkraut?
Fermented cabbage with lactic acid bacteria is what sauerkraut is. The fermentation process gives it a sour taste that people like. For hundreds of years, this healthful dish full of probiotics has been a mainstay in many cuisines. But is it okay for a keto diet? Let's go deeper.
The Nutritional Value of Sauerkraut
We need to look at the nutrients of sauerkraut to see if it fits within a keto diet. About how much is in a normal 1/2-cup serving of sauerkraut?
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Calories: 7-15
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Carbs: 1-2 grams
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Fiber: 1 gram
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Fat: 0 grams
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Protein: 0 grams
So, it doesn't have a lot of carbs, does it? But there's more to it than that, so let's keep going.
Is Sauerkraut Good for the Keto Diet?
Yes, sauerkraut is good for the keto diet. Because it has so few carbs, it's a fantastic choice for anyone on a ketogenic diet. The carbs mostly come from fiber, which doesn't raise your blood sugar levels or stop you from being in ketosis. Also, it has a lot of good probiotics that help keep your gut healthy.
Fermentation also makes a lot of other useful molecules, such as B vitamins and antioxidants, that can be added to any diet. You can eat sauerkraut on your keto diet plan because it only has a few grams of carbohydrates per serving.
Good Things About Sauerkraut for Your Health
Sauerkraut is a terrific food for a keto diet, but it has many more health benefits. Many good health effects have been linked to this sour food:
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Gut Health:Sauerkraut is a fermented food that is full of probiotics that help keep the gut flora healthy. This can help your immune system, make you less bloated, and help your digestion. Look for sauerkraut that is naturally fermented and not pasteurized to get the most out of its probiotics.
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High in Antioxidants:The cabbage that goes into sauerkraut has a lot of antioxidants, such as vitamin C and other phytonutrients. These help keep free radicals from hurting your cells.
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Boosts Immunity: The probiotics in sauerkraut also help your immune system. A large component of the immune system is in the gut, therefore eating sauerkraut can help keep the gut healthy and improve the immune system as a whole.
How to Include Sauerkraut in Your Keto Diet
Now that we know sauerkraut is good for keto, how can you add it to your meals? Here are some things you can do to get started:
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As a Side Dish:Sauerkraut is a terrific side dish for keto meals, especially when served with meats like pork or sausages. In a lot of European cuisines, it's a classic combination.
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In Salads: Add some sauerkraut to your keto-friendly salads to give them an extra kick. It's a simple way to add flavor and crunch without adding a lot of carbs.
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On Top of Keto Burgers: You may put sauerkraut on top of a keto burger to make it taste better. Instead of a bread, use a lettuce wrap. Add some sauerkraut on top, and enjoy the sour taste that goes well with the burger's richness.
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In Stir-Fries:It may seem strange to add sauerkraut to stir-fries, but the tangy taste may really bring out the other flavors. Plus, it's a terrific way to get more probiotics into your diet.
Things to Think About While Eating Sauerkraut on Keto
There are a few things to bear in mind when it comes to sauerkraut and keto:
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Portion Control:Sauerkraut is low in carbs, although it does have some carbs in it. If you're on a strict keto diet with an extremely low carb allowance, be careful about how much sauerkraut you eat. If you're keeping a close eye on your carbs, moderation is quite important.
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Store-Bought Sauerkraut: Always look at the ingredients when you buy sauerkraut from the store. Some companies add sugar or other compounds that aren't good for keto during the fermenting process. To be sure you're receiving a clean version, look for labels that indicate "naturally fermented" or "no added sugars."
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Homemade Sauerkraut: Making your own sauerkraut is a terrific method to make sure you receive the purest kind, with no added sweeteners. You can keep homemade sauerkraut in jars for weeks. It usually only needs cabbage, salt, and water. Fermentation time can change, but it normally takes 3 to 7 days, so be patient!
Sauerkraut and Pork Rinds Go Great Together on a Keto Diet.
If you're going to include sauerkraut to your keto diet plan, why not have it with some tasty pork rinds? Pork Rinds are naturally low in carbs, high in protein, and keto-friendly, so they go well with sauerkraut. You can use pork rinds to make your keto meals even better by snacking on them, putting them on salads, or using them to scoop up your favorite dips.
Is sauerkraut keto, then? Yes, for sure. Sauerkraut is a great food for people on a ketogenic diet because it has few carbs, is good for your gut, and can be used in many different dishes. Just remember to watch the quantity and ingredients, especially if you buy them already made. And don't forget to eat some low-carb pork snacks like pork rinds with it to satisfy your snack desires!
Add sauerkraut to your keto diet plan now and enjoy the sour crunch while also getting health benefits. Make it a part of your ongoing journey to better health while living a keto lifestyle.
