Would you agree that there’s just something about eating fried food that always hits our taste buds?
Are you like me, someone, who loves to eat fried foods but is worried that they don’t fit into the keto diet?
Perhaps you don’t want to give up the crunchy deliciousness of fried food that makes it so yummy.
Many people considering starting the popular keto diet are worried that they will have to sacrifice some of their favorite foods. Fried food often is one of these worry points because deep-fried anything usually isn’t seen as a healthy choice.
So the big question is, can you eat fried food on the keto diet?
In this article, we will answer and uncover eating fried food on a keto diet, how you can do it, and things you need to consider to ensure you’re not compromising on keto values.
What is The Keto Diet?
If you’re not already aware, the ketogenic (keto) diet is a high-fat, low-carb diet that is designed to help your body enter a state known as ketosis. Ketosis occurs when your body does not have sufficient carbohydrates to use for energy production, and thus switches to using stored fat instead. Through this process, your body produces chemicals called ketones, which can then be used by the cells for energy.
The keto diet typically consists of foods like meats, fish, avocado, eggs, nuts, and seeds – all of which are high in fat but very low in carb content. It also focuses on eliminating processed and sugary foods entirely or limiting them significantly.
The keto diet has been found to be beneficial for various health reasons such as weight loss and diabetes management by lowering blood sugar levels and reducing appetite naturally. Additionally, it helps promote other positive health benefits such as improved cholesterol levels and increased energy.
Eating Fried Food on The Keto Diet
When you think about fried food, what are the types of food that come to the front of your mind?
…french fries, onion rings, tempura prawns, and fried chicken are the foods that come to my mind.
Unfortunately, these foods are typically not allowed on the keto diet due to their high carb content from either the nutritional make-up of the food or the coating and breading used to give them their crunchiness.
However, the good news is, yes, you can still eat fried food on the keto diet. But you must adhere to specific guidelines to ensure you can continue to maximize your body’s ability to reach ketosis.
From choosing keto-friendly foods and ingredients to ensuring you’re eating in moderation, these critical factors will allow you to continue to enjoy eating your favorite fried foods.
How Can You Eat Fried Food on The Keto Diet?
Now that you know that you can still eat fried food on the keto diet, it’s essential you know HOW to do it to ensure you can still keep yourself on track to achieving ketosis.
Here are three important considerations you should take into account if you’re craving fried food:
#1 – Choose keto-friendly foods and ingredients
First and most importantly, the key is choosing the healthier option when it comes down to recipes and ingredients, which means utilizing those keto-friendly foods that are relatively low in grams of carbohydrates, and high in grams of protein and healthy fats.
A classic and popular example is a homemade Kentucky fried chicken recipe. Here’s a recipe from Clean Keto Lifestyle:
You can easily create a homemade version using the healthiest option – chicken breast. Alternatively, if you’re after something similar to the taste of what fast food chains offer, you can use chicken thighs which will add more flavor.
When selecting foods to fry on a keto diet, it’s best to opt for those with high-fat content, such as eggs, pork rinds, cheese sticks, shrimp, or omelets. Maintaining a proper balance of healthy proteins and fats will ensure your body benefits from the frying process while keeping carbohydrate levels low.
For batters in your cooking, look for recipes that use healthier alternatives such as almond or coconut flour. If you like that extra crunchy batter, consider combining almond flour with grated parmesan cheese. These low-carb ingredients will give the same crunchy texture without the excess carbs found in traditional breading recipes.
#2 – Cook with healthy oils
Secondly, when frying your food, choose healthier cooking oils like olive oil or coconut oil. Compared with butter or lard, these oils are more accessible for your body to absorb and won’t interfere with digestion or lead to any digestive distress. We uncover more about these cooking oils in the next section.
#3 – Moderation is key
Thirdly, like with many indulgences, moderation is key. Eating too much-fried food can lead to an increase in unnecessary grams of net carbs and fat intake, which can be detrimental to your health goals. The best option would be to aim for no more than 8-11 grams of carbs consumed from fried foods to ensure you don’t blow out your carb intake.
The Best Oils For Frying on The Keto Diet
Knowing which cooking oils to use is vital when you’re frying food on the keto diet. Typically, the best oil to use when frying food on the keto diet is those gut-friendly oils which include:
- Olive oil
- Coconut oil
- Avocado oil
- Ghee, if you prefer to use butter for cooking.
In contrast, oils you should avoid for cooking and frying on the keto diet include:
- Soybean oil
- Corn oil
- Peanut oil
- Vegetable oil.
These oils should be avoided due to their high omega-6 levels, which can contribute to inflammation in your body. In addition to choosing the best oils for frying, you should also choose the unrefined cold-pressed varieties when available so that you can attain the maximal amount of antioxidants from these oils. Now let’s go through the four types of cooking oils or butter that should use for frying.
Olive Oil
Olive oil is an excellent option for cooking on the keto diet because it is a high-quality fat that offers you numerous benefits, including:
- It is a source of monounsaturated fats (healthy fats) and contains polyphenols. These are potent antioxidants linked with reducing inflammation and helping protect you against chronic diseases.
- It has antimicrobial and antiviral properties that can help bolster your immune system.
- It provides you with the essential fatty acids that aid in promoting wellness and energy production.
- Improve your satiety by slowing down digestion, a vital factor for success on any kind of diet.
- The flavor and aroma of olive oil make it an ideal choice when cooking keto recipes.
With its diverse range of flavors and fragrances to choose from — plain (light) or extra virgin – using olive oil in your fried food recipes can help address your fried food needs whilst maintaining your keto goals.
Coconut Oil
Coconut oil is commonly regarded as one of the healthiest fats to use while following a ketogenic diet. The unique combination of fatty acids found in coconut oil has been shown to provide you with several health benefits, including:
- Improved cognitive function
- Improved fatty acid balance
- Improved appetite control
- Improved digestion
- Adds natural flavor to your dishes without relying heavily on unhealthy processed sauces or condiments.
Coconut oil contains medium-chain triglycerides (MCTs), which are saturated fats similar to those found in dairy products and palm oil. Unlike other types of saturated fats, though, MCTs are more easily broken down by the body and quickly used for energy rather than stored as fat. In addition to helping you improve digestion, studies have also suggested that MCTs can help shift your metabolism into a calorie-burning mode, thus promoting weight loss.
Furthermore, they have been linked to decreased levels of harmful cholesterol (LDL) and increased levels of good cholesterol (HDL). Because they are generally easier to digest than long-chain fatty acids found in some other types of high-energy foods such as nuts and seeds, MCTs have become popular among athletes striving for peak performance or anyone looking for an easy & natural way to increase their energy levels throughout the day.
When adding coconut oil to your dishes, it’s essential not to become complacent with your portion size because the calories can quickly add up when using high-fat ingredients like coconut oil. Ensure you measure out your servings before adding them on top of other ingredients in order to keep up with the total carb count per meal or snack.
Avocado Oil
Avocado oil is another really good option for frying on a keto diet. Alike olive and coconut oil, avocado oil also provides numerous health benefits, including:
- Reduces inflammation associated with aging or chronic illness due to its high content of polyunsaturated fatty acids (PUFAs).
- It helps improve cholesterol levels and insulin sensitivity.
- Rich in healthy monounsaturated fats, which provide long-term energy and support the breakdown of stored fat.
- Excellent source of minerals like potassium and magnesium, two essential electrolytes for maintaining your body’s function.
- Rich in dietary fiber, which helps support healthy digestive function and can aid in weight management.
- A high smoke point, making it perfect for stir-frying, sauteeing, grilling, and roasting.
Cooking with avocado oil can provide valuable health benefits, and its nutty flavor and smooth texture make it a great addition to any dish. From stir-fries to salads, avocado oil adds an extra layer of flavor while providing added nutrition that can make any meal tastier and healthier.
Ghee
If you prefer to use butter instead of oil when frying your keto-friendly foods, you can still do so by using the healthy alternative of Ghee. Ghee is an Indian clarified butter, made by boiling down the milk solids and sugars in regular butter. This process results in a product that contains only healthy fats, minerals, and essential vitamins.
Unlike other cooking oils, ghee has a smoke point of 485° F, making it an excellent choice for deep frying foods such as fish, chicken, and vegetables without burning or oxidizing the oil. Ghee also gives fried food a unique flavor that can be difficult to replicate with other fats.
The fat content of ghee is similar to that of coconut oil, making it ideal for cooking when following a keto diet because it is rich in MCTs. As I mentioned earlier, MCT’s health benefits include the following:
- Improved cognitive function
- Improved appetite control
- Reduction in cholesterol levels
- Boosts the immune system
- Supports digestive health.
When using ghee for frying on a keto diet, it’s important to remember that portion control is again vital because too much fat can lead to unwanted weight gain or an imbalance of energy levels. Combined with healthy eating habits and frequent physical activity, frying food with ghee can be an effective way to stay healthy while following the keto diet.
Ultimately, the best practice when it comes to cooking foods on the keto diet is to utilize healthier alternative cooking methods, such as baking or grilling over that classic deep fry.
Are There Alternatives to Traditional Frying When Following The Keto Diet?
Frying traditionally involves using unhealthy starches and oils that do not fit in with the Ketogenic Diet. Nevertheless, it is still possible to enjoy fried foods while following this popular diet.
Here are three alternative methods that you can use to make healthy fried dishes whilst on the keto diet.
Air Fryers
An alternative cooking method that has recently gained popularity is air frying, which is capable of creating healthier versions of those classic delicious fried foods like french fries and fried chicken with significantly less added fat than traditional frying methods.
An air fryer uses hot air circulated within a closed vessel to cook food, dramatically reducing oil usage without sacrificing flavor and texture. Given its popularity and demand, the availability of air fryers has increased, thus making it easier for those following the keto diet to enjoy fried foods without having to worry about consuming too much fat.
Baking
Another alternative to traditional frying is baking. Baking is a great way to create delicious and healthy dishes that are low in fat and calories, while still providing the same flavor and texture as fried foods.
For example, you can bake chicken wings with a variety of spices and seasonings to create a delicious meal that is keto-friendly.
Grilling
Grilling is another great way to cook food without using oil or fat. Grilling can be done indoors or outdoors, and it’s an excellent way to add flavor and texture to your favorite dishes without having to worry about consuming too much fat. It also allows you to cook your food from both sides at once, making sure it gets cooked thoroughly and evenly every time.
For example, you can make grilled chicken breasts with a variety of spices and seasonings to create a delicious meal that is keto-friendly.
In summary, there are several alternatives to traditional frying when following the keto diet. Air frying, baking, and grilling are all great ways to enjoy fried foods without having to worry about consuming too much fat. With these alternative cooking methods, you can still enjoy the flavor and texture of fried foods without compromising your keto diet.
Key Takeaways
Despite what you may have thought before, it is possible, and yes, you can eat fried foods on the keto diet.
But you must remember:
- Choose keto-friendly foods and ingredients.
- Choose healthy cooking oils such as olive, coconut, or avocado oil. If you prefer to use butter, then cook with ghee.
- Moderation is key when it comes to eating fried foods on the keto diet.
- Explore and utilize alternative cooking methods, such as the popular air frying, to traditional frying methods.
By following these simple tips, you can still occasionally enjoy indulging in your favorite fried foods while still maintaining the benefits of the keto diet.