Some people think that the carnivore diet can help reduce inflammation and may also help you lose weight. A lot of the information on planning meals for a carnivore diet says to eat three meals a day: breakfast, lunch, and dinner. Some people find that this works better for them than the ketogenic diet because they don’t have to fast. You may be wondering if you can eat snacks while you are on the carnivore diet. Before we go any further, we want to stress that you should talk to a licensed dietitian and your doctor about any radical elimination diet to make sure it is safe for you and your body.
The carnivore diet has been gaining popularity as a way to improve health, lose weight and reduce inflammation. This meat-focused diet only includes animal foods like beef lamb, fish, eggs, and dairy. With such a limited diet, finding satisfying snacks can be challenging. Many people wonder, can you eat pork rinds on the carnivore diet? Let’s take a closer look.
What are Pork Rinds?
Pork rinds, also known as pork skins or chicharrones are a keto-friendly low-carb snack made from pork fat. To make them, pork skin is fried or baked until it becomes crispy. The end result is a crunchy, crispy snack that resembles an chip or cracker in texture.
Pork rinds have just a few ingredients – pork skin, salt, and sometimes flavorings Since they are made entirely from pork and contain no carbs or sugars, they fit very well into a carnivore diet
Here are some key nutrition facts about pork rinds:
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High in Fat: Up to 80% of the calories in pork rinds come from fat. This makes them a great source of energy on a high fat carnivore diet.
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High in Protein: Per ounce, pork rinds contain around 7 grams of protein. This protein is highly bioavailable and supports muscle growth and repair.
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Low in Carbs: Pork rinds don’t have any carbs or sugar, so they keep insulin levels low.
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Pork rinds are full of minerals and vitamins. They contain iron, calcium, magnesium, B vitamins, and more. However, the exact nutrition depends on the brand.
So in terms of macronutrients and ingredients, pork rinds seem like an ideal carnivore diet snack. But what do the experts say?
Are Pork Rinds Carnivore Diet Approved?
Most proponents of the carnivore diet approve of pork rinds as an acceptable snack. Since pork rinds come from an animal source and contain zero carbs, they align perfectly with carnivore diet guidelines.
Many carnivore dieters even consider pork rinds an essential pantry staple thanks to their crunchy, satisfying texture. When you remove all snacks like chips, crackers, and nuts from your diet, pork rinds help fill that snack food void.
That being said, there are a few caveats to keep in mind when eating pork rinds on a carnivore diet:
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Avoid added sugar: Some flavored pork rinds contain added sugars which should be avoided on a carnivore diet. Stick to plain pork rinds or read labels carefully.
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Limit portion sizes: While pork rinds are low carb, they are high in calories and fat. It’s important not to overdo it on portion sizes. 1-2 ounces per day is plenty.
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Stay hydrated: The high sodium content of most pork rinds means you need to drink extra water when eating them. Proper hydration is key on a carnivore diet.
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Beware of fillers: Some processed pork rinds contain flour, corn syrup, maltodextrin, and other additives. Check the ingredients list closely and avoid these.
As long as you follow these guidelines and choose a high quality brand, pork rinds can be enjoyed freely on a carnivore diet.
The Best Pork Rinds for a Carnivore Diet
When shopping for carnivore diet approved pork rinds, you’ll want to choose options with clean, simple ingredients and no additives. Here are some of the best brands to look for:
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Epic Pork Rinds: Epic offers both original and spicy flavors. Their pork rinds contain just pork skin, salt, and spices.
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4505 Pork Rinds: These chicharrones are made from pastured pork and lard. They are fried in small batches and contain just 4 ingredients.
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Mac’s Pork Rinds: Mac’s are fried in pork tallow and come in flavors like BBQ and Hot & Spicy. They contain no MSG or preservatives.
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Southern Recipe Small Batch: These pork rinds provide 6 grams of protein and 1 gram of carbs per serving. The company uses non-GMO, humanely raised pork.
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Lesser Evil Pork Rinds: Lesser Evil makes paleo and keto friendly pork rinds in flavors like Pink Himalayan Salt and Korean BBQ. They are cooked in avocado oil.
When searching for pork rinds to eat on a carnivore diet, be sure to always flip them over and read the back label. Look for short ingredients lists and avoid soy, sugar, corn syrup, wheat, and other additives. This ensures you get all the benefits of pork rinds without any unwanted ingredients.
Tips for Incorporating Pork Rinds into a Carnivore Diet
Here are some simple ways to enjoy pork rinds while following a meat-focused carnivore way of eating:
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Crumble them on top of carnivore diet approved soups or chilis for added crunch and texture.
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Dip them in guacamole, salsa, or carnivore-friendly dips for more flavor.
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Use crushed pork rinds instead of breadcrumbs to coat meat before frying or baking.
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Mix crunchy pork rinds into egg salad, tuna salad, or chicken salad in lieu of crackers.
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Bake coated in spices and parmesan cheese for a quick carnivore snack.
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Crumble on top of salads or poke bowls along with meats and vegetables.
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Preheat in the oven and use in place of croutons in low-carb meals.
Pork rinds give you so many options for adding crunch and flavor on a low-carb, animal-based diet. Feel free to get creative and use them anytime a recipe calls for breadcrumbs, croutons, or crackers. Just adjust seasonings to suit your taste.
Are There Any Downsides to Eating Pork Rinds on Carnivore Diet?
For most people following a carnivore diet, pork rinds are a nutritious and diet-approved snack. However, there are a few potential downsides to consider:
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High in sodium: Pork rinds are notoriously high in sodium, with a 1 ounce serving providing around 20% of the RDI. This can cause issues for salt-sensitive individuals. Be sure to drink plenty of water to offset the saltiness.
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Contains rendered fat: Those sensitive to rendered fats may experience digestive issues from overdoing it on pork rinds. Moderation is key.
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Not nutrient dense: While pork rinds provide protein, vitamins, and minerals, they don’t pack the same nutrient density as organ meats or fatty cuts of beef. Don’t rely on them as your only source of nutrition.
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Can trigger overeating: The crunchy, addictive texture of pork rinds may lead to over-snacking for some people. Be mindful not to overeat.
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Fried in unhealthy oils (sometimes): Check labels and try to pick pork rinds fried in lard, tallow, or coconut oil rather than vegetable or canola oils.
Overall, pork rinds are one of the best snack options on a carnivore diet, but should not completely replace other more nutrient-dense foods like meat, fish, and eggs. Moderation and variety is key.
The Verdict: Are Pork Rinds Carnivore Diet Approved?
When choosing pork rinds, always read labels and avoid unhealthy added oils, sugars and preservatives in flavored varieties. Stick to 1-2 servings of plain pork rinds per day along with plenty of water to reap the benefits while minimizing any downsides. While not the most nutrient-dense option, pork rinds can be a tasty and diet-approved snack for carnivores on the go.
The Best Snacks for the Carnivore Diet
For breakfast, a typical carnivore diet meal plan calls for fried eggs, bacon, or ham. For lunch, it might include steaks. What do you eat for a snack in between meals? If you’re comparing regular snacks to carnivore diet snacks, you’ll want to find snacks with more protein and probably snacks with more fatty acids. Always strive for zero sugar options to meet the demands of the carnivore diet.
People think that eggs are one of nature’s best foods, and the carnivore diet lets you enjoy these tasty protein sources without having to cook a steak or eat your fourth burger of the day. Eggs can be versatile, too. One of our favorite snacks when hiking is hard-boiled eggs. They pack easily, they dont go bad quickly, and they are tasty. We like our hard-boiled eggs with a little salt and hot sauce, but these things might not be good for your diet.
If you want to find the best balance between a creamy yolk and a fully cooked egg, you should try different amounts of time for hard boiling. Some different kinds of eggs you can try are duck, turkey, or even alligator eggs, which were popular in the South in the early 1900s.
You’d be surprised at how tasty and filling a good bone broth can be. This might not seem like a very good snack. Plus, its almost free to make at home. Use caution when buying prepackaged bone broth because it often has high levels of sodium added to it. For a quick energy boost after a workout, bone broth is one of the best snacks. It has also been shown to be good for your health. Before you boil raw bones to make bone broth, you should blanch them and then roast them. This will bring out all of the nutrients. To make a tasty and healthy zero-carb snack, you can use beef bones, pork bones, chicken bones, or even fish bones.
Also called chicharrones, store-bought varieties are often loaded with salt and preservatives. Making them yourself at home is one of the easiest things possible. The basic ingredient is pork skin that has a good amount of fat on it still. For a great snack that fits perfectly with a meat-only diet, deep fry strips of skin in lard until golden and crispy. If you love bacon, youll love chicharrones. You can even take the rind off of a pork belly before making bacon and fry it up for a tasty meat-only snack. Instead of adding fat to pork rinds, try cooking them in an air fryer to make them crispy.
One of our personal favorite snacks is pepperoni chips. Simply bake pepperoni until crispy. They can also be made in an air fryer for convenience. But be sure to read the labels carefully, because a lot of store-bought pepperoni has added chemicals and things that aren’t good for carnivores. These are great snacks you can toss in a ziplock bag and eat on the go.
Identifying Good Carnivore Diet Snacks
There are a few things you should pay attention to when choosing carnivore diet snacks. One of the first things is processed meat products. Foods like bacon, pepperoni, and pork rinds are examples of this. These foods often have a lot of salt and may also contain other ingredients you should stay away from. Read the list of ingredients often and learn to tell the difference between good and bad ingredients. A good rule of thumb for us is that most ingredients we can’t say are probably not good for you. In this group are preservatives, artificial flavors and colors, anti-caking agents, and other similar bad guys in the food world.
Why you need to eat more pork rinds
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