The ketogenic diet, commonly known as keto, has become one of the most popular diets for weight loss and overall health improvement. It focuses on eating very low carb, high fat, and moderate protein. Keto helps the body reach a state of ketosis, where it burns fat for energy instead of carbs.
Many people wonder if they can still enjoy condiments like ketchup on keto. Ketchup contains natural sugars, which could potentially knock you out of ketosis. However, organic ketchup tends to have less added sugar than regular ketchup. This article will explore whether organic ketchup can fit into a keto lifestyle.
What is the Ketogenic Diet?
The ketogenic or “keto” diet is a very low-carb, high-fat diet originally developed to treat epilepsy in children. It has become widely popular for weight loss and managing diseases like type 2 diabetes.
On keto, you want to restrict net carbs (total carbs minus fiber) to 20-50 grams per day. This low carb intake helps the body enter ketosis, a metabolic state where it burns fat for fuel instead of carbs.
People following a keto diet tend to eat plenty of foods like meat, fish, eggs, healthy fats, nuts, seeds, low carb vegetables, and some dairy. Foods to avoid include grains, legumes, root vegetables, fruit, and sugar.
When done right, keto has been shown to lead to weight loss, improve insulin sensitivity, and control blood sugar levels. It may also provide neurological benefits.
Potential Benefits of Keto
Here are some of the top evidence-based benefits of keto diets:
– Weight loss: Many studies show keto is more effective for weight loss than low-fat diets. It can help you lose fat while maintaining muscle mass.
– Improved insulin sensitivity: Keto diets have been shown to significantly improve insulin sensitivity and reduce blood sugar levels. This makes it a beneficial diet for those with type 2 diabetes or prediabetes.
– Neuroprotective effects: The ketones produced during ketosis provide neuroprotective benefits and improved cognitive function. Keto may benefit neurological conditions like epilepsy, Alzheimer’s, Parkinson’s, and autoimmune diseases like multiple sclerosis.
– Increased energy: Keto diets provide steady energy throughout the day and may increase physical endurance. Many people report feeling less tired and more focused.
– Reduced inflammation: Following keto has been associated with decreased inflammation, which could improve numerous health conditions driven by chronic inflammation.
– Improved heart health: Research indicates keto may reduce risk factors for heart disease like elevated cholesterol and triglycerides.
What Are Net Carbs?
When following a keto diet, the most important macronutrient to track is net carbs. This refers to the total carbohydrates in a food minus the fiber content.
Fiber does not impact blood sugar levels or insulin production the way other carbs do. That’s why we take fiber out of the equation when calculating net carbs.
To determine net carbs, simply subtract the grams of dietary fiber from the total grams of carbohydrates.
For example:
– Total carbs in 1 cup broccoli = 6g
– Dietary fiber in 1 cup broccoli = 2g
– Therefore, the net carbs in 1 cup broccoli are 4g (6g total carbs – 2g fiber = 4g net carbs)
Some keto-friendly foods that are low in net carbs include:
– Non-starchy vegetables like leafy greens, tomatoes, zucchini, peppers
– Avocados and berries in moderation
– Nuts and seeds
– Low carb dairy like cheese, plain Greek yogurt, heavy cream
– Meat, poultry, fish, and eggs
Keeping net carbs very low, generally below 50g daily, is key for achieving ketosis. Tracking net carbs instead of total carbs makes this easier to accomplish.
What Foods Can You Eat on Keto?
Here are some of the best foods to eat on a well-formulated ketogenic diet:
Meat: Beef, pork, lamb, poultry, bacon, sausage. Grass-fed and organic meat is best.
Fish and Seafood: Salmon, trout, tuna, mackerel, shrimp, scallops, mussels. Wild-caught fish is optimal.
Eggs: Omega-3 enriched or pastured eggs.
Non-Starchy Vegetables: Greens, tomatoes, peppers, onions, cucumbers, broccoli, cauliflower, zucchini, green beans, asparagus, cabbage, mushrooms.
High-Fat Dairy: Butter, heavy whipping cream, hard and soft cheeses. Full-fat dairy is best.
Nuts and Seeds: Almonds, walnuts, macadamia nuts, pumpkin seeds, sunflower seeds, chia and flax seeds.
Healthy Fats: Extra virgin olive oil, avocado oil, coconut oil, avocados.
Beverages: Water, unsweetened coffee, unsweetened tea, bone broth.
Some foods and ingredients to avoid on keto include sugary foods, grains, legumes, starchy vegetables, and most fruits. Checking food labels for total and net carbs is key.
What is Organic Ketchup?
Organic ketchup refers to ketchup made from organic tomatoes and other ingredients grown without pesticides, synthetic fertilizers, genetically modified organisms (GMOs), or ionizing radiation.
To be certified organic by the USDA, products need to meet certain criteria:
– Grown without prohibited substances like synthetic pesticides for 3 years before harvesting
– No GMOs or ionizing radiation
– Made using allowed substances on the National List of Allowed and Prohibited Substances
– Overseen by an accredited certifying agent
Some potential benefits of choosing organic ketchup include:
– Avoiding pesticide residue
– More nutritious: organic crops tend to be higher in antioxidants
– Environmentally sustainable farming practices
– Free of controversial food additives
However, organic ketchup does tend to cost more than conventional ketchup. Prices can range from $3-$6 per bottle compared to $2-$3 for regular ketchup.
When shopping for organic ketchup, look for reputable brands certified organic by the USDA or similar organizations. Read the ingredient list to verify no unwanted additives.
Nutrition Facts for Organic Ketchup
The nutrition content of organic ketchup can vary slightly by brand, but here are some general nutrition facts per 1 tablespoon serving:
Calories: Around 15-20 calories
Total fat: 0g
Sodium: 150-200mg
Total carbs: 4g
Sugars: 3-4g
Protein: 0-1g
As you can see, there are 4 grams of total carbohydrates per tablespoon of organic ketchup.
However, ketchup contains some fiber and soluble carbohydrates that may not impact ketosis as much as other carbs. The net carbs in ketchup may be around 2-3g per tablespoon depending on the brand.
Always check labels for exact nutrition facts, as organic ketchup can vary in ingredients. Some brands may have slightly more or less sugar than others.
Sugar in Ketchup
One of the biggest concerns with ketchup on keto are the sugar grams. Ketchup is made from tomatoes, which do naturally contain some sugars.
However, many conventional ketchup brands add extra sugars like high fructose corn syrup or “natural” sweeteners. This adds unnecessary carbs that could easily kick you out of ketosis.
Here’s a comparison of the sugar in 1 tablespoon of popular ketchup brands:
| Brand | Grams of Sugar |
|---|---|
| Heinz Regular Ketchup | 4g |
| Hunt’s Tomato Ketchup | 4g |
| Heinz Organic Ketchup | 3g |
| Sir Kensington’s Organic Ketchup | 3g |
| Primal Kitchen Organic Ketchup | 1g |
As you can see, organic ketchups contain 1-3 grams less sugar per serving compared to popular regular brands like Heinz. Over the course of several servings, this can make a significant difference in your daily net carbs.
Best Organic Ketchup Brands for Keto
When selecting an organic ketchup to fit your keto diet, look for brands with no added sugars. Here are some good options:
Primal Kitchen Organic Ketchup
– 1g sugar
– 3g net carbs
– No added sugars; sweetened with vinegar
Sir Kensington’s Organic Ketchup
– 3g sugar
– 3g net carbs
– Uses non-GMO evaporated cane juice
Muir Glen Organic Ketchup
– 3g sugar
– 3g net carbs
– Sweetened only with tomato paste
Trader Joe’s Organic Ketchup
– 3g sugar
– 3g net carbs
– Contains lemon juice and vinegar for sweetness
Whole Foods 365 Organic Ketchup
– 3g sugar
– 3g net carbs
– No added sugars
These options use organic tomatoes and minimal sweeteners like vinegar, tomato paste, or lemon juice to keep sugar content low.
Avoid ketchups with “natural” sweeteners like honey, agave, or cane sugar. Stick to ketchups sweetened primarily with vinegar or spices for best keto options.
How Much Ketchup Can You Have on Keto?
When incorporating condiments like ketchup on keto, moderation is key. Most experts recommend limiting yourself to 1-2 tablespoons per day, depending on your individual carb tolerance.
Here are some tips for fitting ketchup into your keto diet:
– Measure out servings instead of pouring freely from the bottle. Use a tablespoon or pre-portioned packets.
– Use ketchup sparingly as a condiment or sauce, not a major component of meals.
– Be mindful of net carbs in other foods you eat along with ketchup.
– Consider diluting ketchup with vinegar or water to reduce the carbs per serving.
– Limit yourself to 1-2 servings max per day, avoiding going over 20-50g total net carbs.
– Read labels carefully and account for ketchup carbs in your daily tally. Track your results.
– Be extra strict on days when you are low on net carbs from other foods. Skip the ketchup.
With a low-sugar organic brand, 1-2 tablespoons of ketchup can likely be enjoyed on keto without disrupting ketosis for most people. But pay close attention to your body’s response.
Keto-Friendly Ways to Eat Ketchup
Here are some tasty ways to work organic ketchup into keto meals and snacks:
– Drizzle over grass-fed beef burgers or meatballs
– Mix with mayo for keto-friendly fry sauce
– Add to chicken salad or egg salad
– Top keto meatloaf or low carb meatballs
– Use in sausage gravy
– Mix with vinegar as a sauce for steamed vegetables
– Thin with water for a veggie dip
– Make ketchup-style barbecue sauce
– Use as a base for keto ketchup fried “rice”
– Mix with almond flour as coating for keto chicken tenders or fish sticks
– Thicken for a simmer sauce for keto meatballs
The possibilities are endless! Just use organic ketchup in moderation to add flavor to keto recipes without sabotaging your macros.
Can You Make Homemade Keto Ketchup?
It is possible to make your own homemade keto-friendly ketchup at home. This allows you to control the exact ingredients and carbs.
Some recipes for keto ketchup use low carb vegetables like zucchini or carrots as the base instead of tomatoes. Here is one recipe to try:
Ingredients:
– 1 small zucchini, shredded
– 1 carrot, shredded
– 1/4 cup apple cider vinegar
– 1/4 cup water
– 1 tbsp sugar-free maple syrup
– 1 tsp onion powder
– 1/2 tsp garlic powder
– Salt and pepper to taste
Instructions:
1. In a small pot, combine the shredded zucchini and carrots. Add in vinegar, water, maple syrup, and spices.
2. Bring to a boil over medium-high heat, then reduce heat and simmer for 15-20 minutes until thickened.
3. Remove from heat and blend mixture until smooth using an immersion blender or food processor.
4. Season to taste with added sweetener if desired. Store in the refrigerator.
You can also try using tomato paste, vinegar, and seasonings to make a lower-sugar tomato-based keto ketchup. Just avoid adding any extra sweeteners like honey or maple syrup.
The Bottom Line
While traditional ketchup is high in sugar and not keto-approved, organic ketchups offer a lower sugar alternative.
When chosen wisely and eaten in moderation, organic ketchups with 1-3 grams of sugar per serving can fit into a well-formulated keto diet for most people.
Focus on brands made with organic tomatoes and minimal sweeteners. Use ketchup sparingly to add flavor to keto meals, while still following your macros.
Making your own homemade ketchup can also let you control the ingredients and carbs perfectly. With some adjustments, ketchup can still be enjoyed deliciously on a ketogenic eating plan.