why does beef liver have carbs

Why Does Beef Liver Have Carbs?

Beef liver is often touted as a nutritious superfood. With its impressive vitamin and mineral content, it has become a staple in many low-carb and ketogenic diets. However, upon closer inspection, liver contains a moderate amount of carbohydrates. This begs the question – why does beef liver have carbs if it’s considered a keto-friendly food?

The answer lies in liver’s role as the body’s chemical processing plant Here’s a detailed look at why beef liver contains more carbs than other cuts of meat.

Liver’s Role in the Body

The liver is responsible for over 500 vital functions in the body. It processes nutrients from food, stores energy, produces bile and cholesterol, eliminates toxins, and synthesizes blood plasma proteins [1].

With so many crucial jobs, the liver requires a steady supply of glucose to function optimally. It maintains these glucose stores in the form of glycogen.

What is Glycogen?

Glycogen is the stored form of glucose in the body. It consists of many glucose molecules linked together in branched chains [2]. The liver produces and stores glycogen to maintain optimal blood sugar levels between meals.

When blood glucose gets low, the liver breaks down glycogen into glucose and releases it into the bloodstream. This prevents blood sugar from dropping too low and causing hypoglycemia.

Glycogen gives the liver a readily available source of glucose to power its many activities. This role as the “glucose reservoir” is why beef liver contains a moderate amount of carbohydrates.

Beef Liver Nutrition Facts

Here is the nutritional breakdown for a 100g serving of raw beef liver [3]:

• Calories: 175
• Protein: 21g
• Fat: 4g
• Carbs: 5g
• Sugar: 3g

The majority of the carbs in liver come from glycogen. A 100g serving contains around 5 grams of carbohydrates, with 3 grams coming from sugar in the form of glycogen.

The amount of glycogen varies between different animals. Beef liver contains more carbs than chicken or turkey liver, which have around 1 gram of carbs per 100g serving [4].

Lamb liver is highest with over 12g of carbs per 100g [5]. The type of animal and its diet impact how much glycogen gets stored in the liver. Ruminants like cows and lambs store more than birds.

Is Liver Still Keto-Friendly?

Despite containing a moderate number of carbs, beef liver can still fit into a ketogenic diet when consumed in moderation. Here’s why:

• Rich in fat and protein – Liver contains plenty of fat and protein to promote ketosis. The high protein content also helps satisfy hunger.

• Nutrient dense – Ounce for ounce, liver is one of the most nutrient-dense foods available. It provides hard-to-get nutrients like B12, folate, copper and vitamin A.

• Low net carbs – The total carb count is just 5g per serving, keeping net carbs in the 1-3 gram range after fiber. This fits easily into keto macros.

• Doesn’t spike insulin – The combination of fat and protein in liver helps prevent insulin spikes. Ketosis is less disrupted compared to eating 5g of carbs from bread or starch.

As long as you account for the grams of carbs, beef liver can be included as part of a well-formulated keto diet. It provides nutritional benefits that make it a worthy addition in moderation.

Tips for Adding Liver to a Keto Diet

Here are some tips to incorporate beef liver into your keto meal plan:

• Limit to 4 ounces or less per day – Stick to a 4oz portion of liver 2-3 times per week to keep carbs low.

• Combine with low-carb veggies – Serve liver with green veggies like spinach, kale or broccoli to help balance the carb count.

• Avoid eating large amounts – Don’t have more than one serving of liver in a single meal, as the carb count will start adding up.

• Combine with fattier meats – Pair liver with fattier cuts of meat, like ribeye or salmon, to increase fat intake.

• Count carbs accurately – Be diligent about counting the grams of carbs from liver in your daily tally. Don’t exceed 20g net carbs.

As long as you carefully account for the carbohydrate content, beef liver can be incorporated into a ketogenic diet in moderation alongside other low-carb foods. This allows you to benefit from its stellar nutritional profile.

Health Benefits of Beef Liver

Here’s a closer look at some of the top nutrients found in beef liver and their health benefits:

Vitamin A

• Beef liver contains over 50,000 IU of vitamin A per 100g serving [3]. That’s over 10 times the RDA.
• Vitamin A supports eye health, cell growth, immune function and fetus development [6].
• It acts as an antioxidant to combat free radical damage and inflammation.

Riboflavin (B2)

• Liver provides 2-3mg of riboflavin, meeting your full daily needs [3].
• This B vitamin helps convert food into energy and may prevent migraines [7].
• Riboflavin also facilitates iron absorption and supports antioxidant activity.

Vitamin B12

• A 100g serving of beef liver contains over 1000% of the RDA for B12 [3].
• Vitamin B12 maintains nerve and blood cell health. It’s also key for DNA synthesis [8].
• Many people are deficient in B12, making liver a beneficial source.

Folate

• Beef liver contains 215μg of folate per 100g, supplying over half the RDA [3].
• Folate is crucial for proper cell division and growth. It prevents neural tube defects in pregnancy [9].
• This B vitamin also works with B12 to form red blood cells and DNA.

Copper

• Beef liver contains 12mg of copper per 100g, providing over 100% of the RDA [3].
• As a mineral, copper helps form red blood cells, maintain nerve cells and support immunity [10].
• It also acts as an antioxidant and promotes wound healing.

Iron

• A 100g serving of beef liver contains 6.5mg of iron, meeting about 36% of daily needs [3].
• Iron is essential for oxygen transport through hemoglobin. It also supports energy production [11].
• Beef liver is the highest source of absorbable heme iron.

In addition to these nutrients, beef liver also provides zinc, selenium, CoQ10, chromium, choline, and glutathione. It packs a serious nutritional punch for a low-carb food.

Potential Downsides of Eating Liver

Despite its impressive nutrition stats, there are some potential downsides to consider:

• High in vitamin A – Eating too much liver may cause toxicity from excessive vitamin A intake. Limit to 100g per week.

• Contains purines – People with gout or kidney stones may need to moderate liver intake since it provides purines.

• Strong flavor – The rich, mineral-y taste of liver may be offputting for some people. Combining with onions, bacon and spices can help.

• Weight loss stall – Overdoing high-protein foods like liver may prevent ketosis. Weight loss could plateau as a result.

As long as you pay attention to portion size, combine liver with fat sources, and watch your carbohydrate intake, these potential issues are easy to avoid.

Liver is typically well tolerated when included as part of a varied, low-carb diet. Don’t eat it daily, but several times per week is fine for most people.

Keto-Friendly Ways to Eat Liver

If you’re new to liver, work it into your keto diet gradually. Here are some recipes to help get you started:

• Chicken liver pâté – Blend chicken livers with butter, garlic and herbs for a spreadable pâté to enjoy with veggies.

• Liver and onions – Sauté beef liver in butter with sliced onions and bacon. A classic combination!

• Liver meatballs – Combine ground beef liver with almond flour, egg and seasonings. Form into balls and bake until cooked through.

• Dirty keto rice – Dice and pan-fry beef liver then stir into cauliflower rice with bacon crumbles and green onions.

• Liver jerky – Thinly slice beef liver and marinate overnight. Dehydrate into jerky strips for nutritious snacks.

Liver can be an acquired taste, so combining it with bacon, butter, spices and low-carb veggies helps balance the distinctive flavor. With some creativity, it can easily be included in the keto diet.

The Bottom Line

Beef liver contains a moderate amount of carbohydrates, with around 5 grams per 100 gram serving. The glycogen stored in the liver as glucose reservoirs accounts for this carbohydrate content.

Despite having more carbs than other meat sources, beef liver can still be included on a well-formulated ketogenic diet. By keeping portions under control and pairing liver with low-carb foods, you can take advantage of its stellar