When followed well, a ketogenic diet is a very nutritious diet. It should be based around real foods with a strong vegetable intake, particularly leafy greens.
The aim of ketogenic diets is to allow ketosis to happen through the day. While in ketosis, the body burns fat for energy. For this to happen, insulin levels must be low.
Because you only eat foods that won’t make your insulin level rise, you let your body enter ketosis and burn fat.
The ketogenic diet has become one of the most popular low-carb diets for weight loss. By severely restricting carbs and eating more fat keto aims to get your body into a metabolic state called ketosis.
But on keto, not all fats are created equal. One unique fat source is pork fat. From bacon grease to pork rinds, pork fat is prevalent in keto recipes.
But is loading up on pork fat actually good for your keto diet and health? I did thorough research on the pros, cons, and health impacts of pork fat on keto. Here’s what I learned
What is Pork Fat?
Pork fat refers to the adipose tissue or fatty areas found on pigs The main types of pork fat include
-
Bacon fat/grease – The fatty parts of bacon, usually trimmed off and rendered into lard.
-
Pork lard – Pure rendered pork fat, sometimes hydrogenated into shelf-stable lard.
-
Pork rinds – Deep fried pig skin with a crispy fat layer.
-
Fatback – A thick, fatty pork cut from the back of the pig.
-
Salo – Cured slabs of fatback popular in Eastern European cuisine.
All these pork fats are high in saturated fat and low in carbs, making them attractive for keto. But are they a health risk? Let’s break it down.
The Pros of Pork Fat for Keto
There are a few reasons pork fat can be a smart addition to a well-formulated ketogenic diet:
1. Low carb and high fat
The main benefit of pork fat is its macronutrient profile. Bacon grease, lard, and pork rinds contain almost zero carbs but are very high in fat. This makes them ideal for reaching your high fat targets on keto.
Just watch portions, as it’s easy to overdo calories from fat.
2. Versatile cooking fat
Lard and rendered pork fat are versatile cooking fats. Their high smoke point and neutral flavor work well for sautéing, frying, roasting, and more. This gives you a keto-friendly alternative to oils like canola.
3. Source of vitamins
Despite its bad reputation, pork fat also provides vitamins! Pork lard is a source of vitamin D, while pork rinds offer thiamine, niacin, vitamin B6 and B12.
4. Anti-inflammatory potential
Pasture-raised pork contains more anti-inflammatory omega-3 fatty acids than conventionally farmed pork. So if you choose properly sourced pork fat from heritage hogs, it can have anti-inflammatory benefits.
5. Keeps you full
The high fat content in pork rinds and lard can help keep you feeling satiated on keto. This promotes fat burning while controlling hunger and cravings.
The Cons of Pork Fat for Keto
However, there are also some potential downsides to keep in mind:
1. High in saturated fat
While keto emphasizes fat quality over quantity, pork fat is very high in saturated fat. Too much saturated fat from pork or other meats could negatively impact blood lipids.
It’s smart to balance pork fat with healthier unsaturated fats from fish, avocados, nuts and seeds.
2. Nutrient poor
Aside from some B vitamins in pork rinds, pork fat itself is rather nutrient poor. It lacks compounds like antioxidants that are found in higher amounts in fish and plants.
3. Inflammatory concerns
Conventionally raised pork contains high levels of pro-inflammatory omega-6 fatty acids that can contribute to chronic inflammation. This may counteract keto’s anti-inflammatory benefits.
4. Oxidative stability
Pork fat is prone to oxidation, especially when heated to high temperatures. This can form pro-inflammatory advanced glycation end products (AGES).
5. Carcinogen risks
When overcooked, the proteins and fat in pork can produce carcinogens like polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs).
Is Pork Fat Healthy Overall?
Based on the evidence, pork fat in moderation can be included as part of a healthy keto diet. But there are some caveats:
-
Prioritize fats higher in monounsaturated and omega-3 fats like olive oil, avocado, salmon.
-
When using pork fat, choose pasture-raised or organic.
-
Eat plenty of vegetables to provide antioxidants.
-
Avoid burning or overcooking pork fat to limit carcinogen exposure.
-
Watch your portions and total calorie intake from fat.
Overall, pork fat shouldn’t be demonized. But other fat sources tend to be more nutrient-dense and less prone to oxidation. Pork fat is fine in moderation or rotation as part of a varied keto diet.
Best Practices for Cooking With Pork Fat on Keto
If you do cook with pork lard or render bacon grease on keto, here are some tips for healthiest practices:
-
Choose organic, uncured bacon when rendering bacon grease.
-
Source pastured pork lard from heritage hog breeds when possible.
-
Store rendered pork fat in an airtight container in the fridge or freezer.
-
Use moderate heat when cooking to limit oxidation and carcinogen formation.
-
Alternate cooking with pork fat and more stable fats like ghee or avocado oil.
-
Add antioxidant-rich herbs and spices to dishes using pork lard or bacon grease.
Keto-Friendly Ways to Eat Pork Fat
Here are some of my favorite tasty ways to healthfully incorporate pork fat into your ketogenic diet:
-
Cook greens or eggs in bacon grease.
-
Fry pork rind breading in pork lard.
-
Make keto biscuits, pie crusts, or cookies with lard.
-
Use bacon fat to cook Brussels sprouts or kale.
-
Top keto meals with crumbled bacon.
-
Flavor cauliflower rice with salo or lardons.
-
Bake keto meatloaf or braised chicken thighs in lard.
The Final Verdict
At the end of the day, pork fat can absolutely be included as part of a well-formulated ketogenic diet. But it shouldn’t be your sole or primary fat source due to the potential downsides.
Used in moderation and rotation with other fats, pasture-raised pork fat is an acceptable addition that provides flavor, satiety, and versatility to keto. Just be mindful of health risks if overconsumed.
What does a ketogenic diet plan look like?
The content of the diet will vary, depending on an individual’s goals, personal health and financial situation. But, the focus should invariably be on eating nutritious minimally processed, real foods.
A ketogenic diet will usually be:
- Low carbohydrate
- Moderate protein
- High fat
The challenge can sometimes be to get enough fat without having too much protein.
There are many ways to follow a ketogenic diet, but this is a good one for people with diabetes who want to lose weight and control their blood sugar.
This will tell you how to follow the ketogenic diet and how many nutrients it has. This is because different foods will have different effects on insulin and blood sugar levels.
Carbohydrate intake should be low. Usually carbohydrate intake will be under 50g per day to maintain ketosis.
Some people may limit their daily carb intake to less than 30g in order to have the best chance of staying in ketosis all day.
Women should get about 40 to 50 grams of protein a day, and men should get about 50 to 60 grams.
These are rough guidelines. If you are having trouble losing weight even though you are not eating many carbs, the next thing you should check is whether you are having too much protein. Note that foods such as cheese and nuts have significant protein in that some people may miss.
Fat is generally free to have on a ketogenic diet, within reason. On a ketogenic diet, you can eat a lot of fat, but you shouldn’t eat snacks in between meals.
Vegetables are the first thing we’ll talk about because research has shown that all truly healthy diets have one thing in common: they start with a lot of vegetables. [209].
Aim to eat vegetables at every meal. Plus, vegetables are a great way to add more fat to your diet. Try avocado, nuts, olive oil, butter, and high-fat salad dressings.
People who are on a stricter ketogenic diet can only eat vegetables that aren’t very low in carbs, like broccoli, green leafy vegetables, tomatoes, and asparagus.
Watch out for starchy root vegetables such as any form of potato, parsnips and beetroot.
150g of boiled broccoli, which is a non-starchy vegetable, has 5g of carbs, while 150g of boiled sweetcorn, which is a starchy vegetable, has 30g of carbs.
If you’re on a ketogenic diet, you can eat meat. This includes pork belly, lamb, and chicken with the skin on. This is good news for the taste buds as fat helps to add a lot of flavour.
Eggs are a staple for most ketogenic dieters. They’re low in carbohydrate, filling, a good source of protein and very versatile.
Note that it is possible to come out of ketosis if you’re having a large amount of protein. This is because eating a lot of protein can make the liver turn the protein into glucose. This process is called gluconeogenesis.
For this reason, try to keep your intake of meat to a moderate level.
Fish is a good source of protein, and oily fish like mackerel, salmon, tuna, sardines, trout, and herring have omega-3 fatty acids that your body needs.
The consumption of significant amounts of fatty fish is widely advocated for heart health and longevity.
Dairy products are a strong source of fat so are another staple of ketogenic diets.
People who changed from a low-fat diet to a ketogenic one will be glad to know that they can eat cream and full-fat dairy again.
Avoid low-fat dairy as this is has no benefit for people on a ketogenic diet.
Keep in mind that dairy products like milk and yogurt contain lactose, a carbohydrate. On the other hand, cheese, which has almost no carbs, has a lot of protein.
Where possible pick butter that comes from grass fed cows. Grass-fed butter has more vitamin A, vitamin K, vitamin D, and vitamin E than non-grass-fed butter. It also has more omega-3 fatty acids and CLA.
Grass-fed butter is also high in butyrate, a short-chain fatty acid that can both prevent and decrease inflammation. It may also help protect against mental illness, change the way your body looks, speed up your metabolism, and make your gut healthier.
Avoid margarine as this is a form of processed food.
Since nuts and seeds are mostly fat, not many carbs, and only a little protein, they are a great source of energy for a ketogenic diet. Nuts and seeds are also a good source of dietary fibre and magnesium.
In general, nuts are a good choice. However, if you snack on nuts and seeds all day, you could eat too many. Choose unsalted nuts as salted nuts can become addictive and lead to overeating.
The nutrient content of nuts and seeds can vary. Brazil nuts, macadamia nuts, flax seeds, walnuts, almonds, and hazelnuts are low in carbohydrates. Other nuts, like cashews, are much higher in carbohydrates.
Pork vs. Chicken: Which is Healthier? – Dr.Berg
FAQ
Is pork fat ok for keto?
What kind of fat is best for keto?
What animal fat is good for keto diet?
Can I eat fatty meat on keto?