Keto diets have become increasingly popular over the past few years as a way to lose weight and improve health. The ketogenic diet is a very low-carb, high-fat diet that forces the body to burn fat for energy instead of carbohydrates. This metabolic state is called ketosis.
When following a keto diet, it’s important to choose foods and condiments that fit the macronutrient goals of very low carbs (usually under 50 grams per day), moderate protein, and high fat. Things like salad dressings, dips, sauces, and condiments often contain added sugars or other high-carb ingredients that could kick you out of ketosis.
What is Kraft Catalina dressing?
Kraft Catalina dressing is a sweet and tangy salad dressing made by Kraft. It has a distinctive red-orange color and is commonly used on salads, sandwiches, burgers, and as a dipping sauce.
The main ingredients in Kraft Catalina dressing are water, sugar, tomatoes, vinegar, corn syrup, modified food starch, salt, spices, natural flavor, potassium sorbate and sodium benzoate (preservatives), xanthan gum, propylene glycol alginate, calcium disodium EDTA, and red 40.
Is Kraft Catalina dressing keto-friendly?
Kraft Catalina dressing is not considered keto-friendly, due to its high sugar and carb content. One serving (2 tablespoons) of Kraft Catalina dressing contains:
- 60 calories
- 12g carbs
- 11g sugar
On a strict keto diet aiming for 20-50g of net carbs per day, one serving of Kraft Catalina dressing would use up nearly a quarter of the daily carb allowance.
Main factors affecting keto-friendliness of Kraft Catalina dressing
There are a few key factors that make Kraft Catalina dressing unsuitable for a keto diet:
Sugar content
Kraft Catalina dressing is high in sugar, with 11g per serving. Sugar is a carbohydrate and is strictly limited on keto. Consuming high amounts of sugar will prevent ketosis.
High carb count
In total, Kraft Catalina dressing contains 12g net carbs per serving. On keto, net carbs are kept very low, usually under 50g per day and often as low as 20g. The carbs in Catalina dressing take up a substantial portion of the daily limit.
Added sugars
Kraft Catalina dressing contains added sugars like high fructose corn syrup. Added sugars provide no nutrition and can quickly sabotage ketosis. Keto dieters aim to strictly limit added sugar intake.
Starch-based thickeners
Kraft Catalina dressing uses modified food starch as a thickening agent. Starch is a carbohydrate made of glucose molecules strung together. Added starches act like sugar in the body and should be avoided on keto.
Better keto salad dressing options
While Kraft Catalina dressing is not keto-approved, there are many delicious keto-friendly salad dressing options to choose instead, including:
Olive oil and vinegar
A simple mixture of extra virgin olive oil, red wine vinegar or lemon juice, garlic, herbs, and seasonings makes a quick keto vinaigrette. The healthy fats in olive oil are perfect for keto.
Full-fat mayonnaise
Full-fat mayo has zero carbs and is high in beneficial fats. Mix with some mustard, lemon juice, and seasonings for an easy creamy keto dressing.
Greek yogurt ranch dressing
Plain full-fat Greek yogurt combined with ranch seasoning, lemon juice, and herbs makes a tasty keto ranch dressing. The probiotics in yogurt are great for gut health.
Blue cheese dressing
Look for a brand of blue cheese dressing made with healthy oils, minimal added sugars, and real blue cheese for a delicious keto option.
Creamy cesar dressing
Keto cesar dressing can be made by blending olive oil, lemon juice, garlic, anchovies, parmesan cheese, and salt and pepper. Avoid croutons.
Keto diet guidelines
Here is a recap of the key guidelines to follow for a keto diet:
- Restrict net carb intake to 20-50g daily
- Moderate protein intake to prevent gluconeogenesis
- Increase healthy fat intake for satiety and ketosis
- Avoid added sugars and refined carbohydrates
- Eat plenty of low-carb vegetables
- Choose healthy, natural fats like olive oil, avocado, nuts, seeds, coconut.
- Drink plenty of water
Following these guidelines when selecting condiments like salad dressings will help ensure you remain in ketosis and receive the benefits of a keto diet.
Tips for following a keto diet
Here are some helpful tips to make following a keto diet easier:
Plan out your meals
Take time to plan keto-friendly breakfasts, lunches, dinners and snacks for the week ahead. This makes grocery shopping easier and sets you up for keto success.
Read nutrition labels
Get in the habit of reading nutrition labels closely to check carb, sugar, and ingredient information. This helps identify hidden carbs.
Stick to the perimeter of the grocery store
Shopping the perimeter of the grocery store is a great tactic to naturally choose more whole, unprocessed foods for keto. Fill your cart with quality proteins, produce, eggs, nuts, healthy oils and full-fat dairy.
Stock up on keto staples
Having plenty of keto-approved ingredients and snacks on hand prevents cheating moments. Ideas: nuts, nut butter, avocado, olives, olive oil, coconut oil, bacon, low-carb protein powder.
Meal prep
Take a few hours on the weekend to meal prep keto breakfasts, lunches and snacks for the week ahead. This helps you stick to the diet throughout busy workdays.
Avoid temptation
Remove high-carb foods like bread, pasta, cereals, soda, juices, candy, etc. from your kitchen. Out of sight, out of mind.
Keto substitutes for common high-carb foods
One great tip for keto success is using low-carb and keto-friendly substitutes for common high-carb ingredients. Here are some examples:
| High-Carb Food | Keto-Friendly Substitute |
|---|---|
| Bread | Lettuce wraps, portobello mushroom buns, cheese shells |
| Pasta | Spaghetti squash, zucchini noodles, shirataki noodles |
| Rice | Cauliflower rice, broccoli rice |
| Potatoes | Mashed cauliflower, turnip fries, rutabaga |
| Chips | Nuts, pork rinds, kale chips |
| Ice cream | Low-carb ice cream, avocado ice cream, frozen whipped cream |
| Juice/soda | Sparkling water, unsweetened iced tea, seltzer with lime |
| Sugar | Monk fruit sweetener, erythritol, stevia, sucralose |
| Beans | Green beans, wax beans, soy beans (edamame) |
Potential benefits of a keto diet
Research has shown a keto diet can have many potential health benefits, including:
- Weight loss – Keto promotes fat loss while preserving muscle mass.
- Reduced appetite – High fat and protein intake is very satiating.
- Improved insulin sensitivity – Low carb can help reverse insulin resistance.
- Better blood sugar control – Ketosis helps manage blood glucose levels.
- Reduction in triglycerides – Keto improves lipid profiles.
- Lowered blood pressure – Low carb eating reduces sodium and inflammation.
- Increased HDL cholesterol – Higher fat intake raises “good” cholesterol.
Additionally, a keto diet may benefit certain conditions, like epilepsy, Alzheimer’s disease, Parkinson’s disease, and polycystic ovary syndrome (PCOS).
Potential dangers of a keto diet
However, there are also potential dangers to be aware of when starting a keto diet, including:
- Keto flu – Transitioning to ketosis can sometimes cause temporary symptoms like headache, fatigue, nausea, constipation, cramps.
- Nutrient deficiencies – Lack of nutrient-dense carb sources can lead to deficiencies. Supplementation may be required.
- Hypoglycemia – Very low carb intake can cause low blood sugar in some people.
- Dehydration and electrolyte imbalance – Ketosis causes increased water and mineral loss.
It’s important to consult with a doctor before starting keto, especially if you have a medical condition or take medications. Pay close attention to any adverse symptoms and ensure sufficient electrolyte, vitamin, and mineral intake while on keto.
The bottom line
In summary, Kraft Catalina dressing is not keto-friendly due to its high sugar content, carb count, and use of added sugars and starches. Sticking to healthy fats like olive oil and avocado oil is a better choice for keto salad dressings.
Following a well-formulated ketogenic diet can provide impressive benefits for health, weight loss, blood sugar control, and disease prevention and management. But the diet requires strict limitation of carb intake from all sources, including condiments, sauces, and dressings.
Careful meal planning, smart keto substitutions, reading of nutrition labels, and choosing whole, unprocessed foods are key tactics to ensure keto success. This will help you remain in ketosis and receive the many potential benefits.
