With options for every diet, you can eat well and still enjoy the deli foods you love, as long as you know what to do. If you’re trying to live a healthier life—either because you’re on Keto or just want to eat a little less salt—we can help you figure out how to eat meat and cheese. As always, be sure to talk to your doctor to make sure these suggestions are right for you.
Turkey is a lean and versatile protein that can be a great addition to a keto diet. With its low carb content and high protein, turkey fits seamlessly into the keto lifestyle But is turkey truly keto-friendly? Let’s take a deeper look.
An Overview of the Keto Diet
The ketogenic or “keto” diet is a very low carb, high fat diet that aims to get the body into a metabolic state called ketosis.
Ketosis occurs when carb intake is so low that the body switches from burning glucose as its main fuel source to burning fats and ketones instead. This metabolic shift has been shown to promote weight loss and provide various other health benefits.
To get into ketosis, keto diets typically limit carbs to 20-50 grams per day. With such a drastic carb reduction, followers must choose foods wisely to stay within their limits.
That’s where turkey can come into play as a keto-friendly choice.
Turkey’s Low Carb Content
Turkey contains only about 1 gram of net carbs per 100 grams. Net carbs account for fiber, which doesn’t impact blood sugar levels.
With 95% of its carbs coming from protein, turkey has little effect on ketosis. This makes it easy to incorporate into keto meal plans without worrying about carb counts.
Turkey also has a very low glycemic index, meaning it doesn’t cause blood sugar spikes. This steady impact on blood glucose further supports ketosis.
How Turkey Compares to Other Proteins
Turkey isn’t the only keto-friendly protein out there. How does it compare nutritionally to other popular options?
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Chicken breast contains 0 grams of net carbs per 100 grams, making it just as keto-friendly as turkey. However, turkey provides more protein.
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Beef contains 0 grams of net carbs per 100 grams like chicken and turkey. But it’s higher in fat than the poultry options.
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Salmon contains 0 grams of net carbs as well, plus heart-healthy omega-3 fatty acids. But it doesn’t offer as much protein per serving as turkey.
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Pork varies more in carb content depending on the cut, with processed pork often containing carbs and fillers. In its purest form, pork contains 0 grams of net carbs like the others.
So turkey stacks up nicely against these contenders, providing an excellent protein boost with zero impact on ketosis.
Nutritional Benefits of Turkey
In addition to its keto-friendly macros, turkey delivers a powerhouse of vitamins and minerals:
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B Vitamins: Turkey provides thiamin, riboflavin, niacin, B6, and B12. These support energy levels, brain function, and red blood cell production.
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Selenium: This antioxidant mineral boosts immunity and thyroid health.
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Phosphorus: Works with calcium to build strong bones and teeth.
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Potassium: Helps control blood pressure.
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Zinc: Supports wound healing and immune function.
Turkey’s stellar nutrition profile makes it great for overall wellness on a keto diet.
Ways to Enjoy Turkey on Keto
There are endless options for preparing turkey while staying keto-compliant:
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Roast an entire turkey or just turkey breast for simple shredded meat.
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Dice turkey breast to add to omelets, salads, or stir fries.
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Ground turkey can be used in place of beef for keto-friendly tacos, meatballs, or burgers.
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Turkey legs, drumsticks, thighs, or wings make for perfect keto snacks or meals.
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Turkey soup with low-carb veggies and bone broth is comfort food at its finest.
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Veggie-stuffed turkey tenderloin wrapped in bacon for a delicious low-carb entree.
With a bit of creativity, turkey can be incorporated into the keto diet in diverse and mouthwatering ways.
Should You Choose Turkey Bacon or Sausage?
Two of the most popular turkey products are sausage and bacon, but are they keto-approved?
Turkey bacon and sausage often contain added sugars and fillers like wheat or corn-based starches. Check labels carefully, as carbs can sneak in.
Opt for no-sugar-added, 100% turkey bacon or sausage without questionable binders or fillers. Or stick to pure turkey cuts without processing to be safe.
The Verdict on Turkey and Keto
Turkey is hands-down a keto all-star. With barely 1 gram of net carbs per serving, it won’t interfere with ketosis at all.
Turkey also provides a hearty dose of satiating protein to support energy levels and muscle maintenance in ketosis. And its stellar nutrition profile supplies key vitamins and minerals to thrive on keto.
So don’t hesitate to make turkey a staple protein in your keto meal plans. Just be wary of processed turkey products with hidden carbs, and stick to pure turkey meat or no-sugar-added bacons and sausages.
With turkey’s help, you’ll be succeeding and satiated on the keto diet in no time.
here’s a quick rundown of whats in this post
Watch our video to find out how to eat all of your favorite meats.
first things first:–what exactly does ‘healthy’ even mean?
Well the FDA and USDA are pretty clear on when brands can use the word “healthy. They say that deli meat is “healthy” if it has no more than: · 3g of Total Fat · 1g of Saturated Fat · 60mg of Cholesterol · 480mg of Sodium But let’s be honest, numbers are kind of dull. At Dietz If you see the seal, you know the meat is tasty and meets or goes beyond the FDA and USDA definitions of “healthy.” It also means it has less fat, saturated fat, sodium, and cholesterol. Now that you know the basics, here is a quick list of things to keep an eye out for at the deli counter based on your goals.
Is Turkey Bacon a Good Option for Keto Diet?
FAQ
Can I eat turkey on keto?
What meat is not keto-friendly?
Is deli turkey keto-friendly?
Is turkey high in carbohydrates?
Is Turkey keto friendly?
To stay in ketosis you need to pay enough attention to what you eat. Find out whether turkey is keto-friendly and what other options you have. 100 grams of cooked turkey contains about 0 carbs. That means you can definitely say turkey is keto-friendly. It will typically be more important to focus on what foods you eat with this meat.
Can one have turkey and carrots?
Eating turkey and carrots is part of healthy habits. The turkey has meat like chicken and is another healthy poultry option. Carrots are rich in carotenoids, it is a source of vitamin A, fiber, potassium and vitamin B3.
Are turkey & chicken good for Keto?
Turkey and chicken are both good for keto in the sense that their plan form contains zero carbs and nice amounts of protein, vitamins, and minerals.
Is Turkey keto-friendly?
100 grams of cooked turkey contains about 0 carbs. That means you can definitely say turkey is keto-friendly. It will typically be more important to focus on what foods you eat with this meat. One thing to note is that some brands of turkey bacon, turkey sausage, and deli turkey add carbohydrate-heavy ingredients to their products.
Can you eat ground turkey on a keto diet?
The key is to use ground turkey with the perfect fat to lean ratio. That’s it! Pair this keto meatloaf with mashed cauliflower potatoes and lunch or dinner is served. 4. Keto Ground Turkey Crust Pizza Or Meatza (Gluten-Free) Love pizza but can’t have bread? Gluten-free pizza crust is the solution.
What is keto roasted turkey?
Keto Roasted Turkey calls for dried herbs mixed together with loads and loads of butter. This will make for a flavorful skin and meat underneath. The massive amounts of butter will help keep things juicy and tender. If it’s Thanksgiving this will make your keto fans happy – it’s a super Keto thanksgiving turkey.