Can I Eat Beef Jerky On A Keto Diet?

Before we dive straight into it....what is a keto diet? The core idea of this popular way of eating is to improve your body's capability for weight loss. The diet claims that you can train your body to burn its fat stores instead of burning glucose (carbohydrates) for energy. So instead of eating carbs, you fuel your body with whole foods that are rich in healthy fats, proteins, and other nutrients as your main source of energy. When there is a lack of glycogen sources available, the body has to burn fat for fuel, a metabolic state known as ketosis. In this state, the body produces acids called ketones that become your new energy tank and benefit your body in more ways than one. 

With the many benefits that the keto lifestyle brings, there are all sorts of reasons that someone might choose to go on a ketogenic diet.

So... can I snack on some jerky?

If you want to snack on some beef jerky on a keto diet, check the nutrition information on the packaging so you don't go over your daily net carbs. When you go keto, you limit your net carb consumption to less than 40-50g in total per day. However, each person's max net carb will be different as body types, age, weight, and existing fitness levels have to be taken into account.

Here at The Jerky Co., we craft premium air-dried meats that only contain 7.3g of sugars per 100g of jerky. Plus, the highest nutrient per 100g serve has about 55g of protein! Also, we use quality lean cuts and absolutely zero preservatives to make our tasty low carb treats, so you can snack while staying on that keto track.

Benefits of the keto diet

As we said, the keto diet claims to help your body literally burn fat stores for energy. This means you could be a lean, mean, fat-burning machine if you keep sticking to the keto lifestyle! Research suggests that when ketones are present in the liver, your brain receives more energy. With less brain fog and a clearer state of mind, you'll be kicking all your #goals in no time. 

While most sources note that the ketogenic diet was originally used to treat epilepsy, it is now said to have a ton more health benefits for the average person. The increased levels of ketones in the body can keep your blood sugar and insulin levels healthy, and even reverse type 2 diabetes and maximise weight loss. Just make sure to check with a health professional before you adopt the keto lifestyle.

Who should not go on a keto diet?

While going keto may sound like the yellow brick road to weight loss, it's no magic formula. In fact, anybody with gallbladder, pancreas, thyroid, liver issues should not risk making their conditions worse on this diet. Nutrient deficiencies and low blood pressure are some of the common side effects for people whose bodies are not designed to handle the keto diet, or for those who overdo it. While there are a number of different keto diets you can try depending on your fitness goals, whether it is to lose weight fast or to manage epilepsy symptoms, make sure to consult a medical professional before making any big changes to your lifestyle and eating habits.

What can I eat on a keto diet?

If you're still wondering "can I eat beef jerky on keto diet?" this far along, boy do you need some brain fuel. Here's the high-fat diet you should eat to enter and maintain the state of ketosis. By eating the right food in moderation, you can enjoy most types of cuisines.

• Some dairy products: Pasteurised whole eggs, grass-fed butter, unprocessed cheese like blue, mozzarella, cheddar, and goat’s.

• Meat: Red meat, poultry, some processed meats like bacon, sausage, ham, air-dried meat like jerky and beef biltong.
• Low carb fruits: blackberries, tomatoes, rhubarb, strawberries, watermelon, lemon, etc.
• Low carb vegetables: non-starchy vegetables like onions, peppers, and okra, and most leafy greens.
• Fatty fish: Omega-3 rich fish like salmon, tuna, and mackerel.
• Unsaturated fatty oils: Extra-virgin olive oil, avocado oil, coconut oil, and sesame oil.
• Fatty fruits: Olives, coconuts, avocados.
• Nuts and seeds: pistachios, walnuts, flaxseeds, Josies, pepitas, nut butters without added sugar, etc.
• Condiments: All the spices!

Food to avoid on a keto diet

While there are lots of foods you can eat on a keto diet to help you maximise the health benefits, you should also steer clear of certain choices.

• Starchy grains: Pasta, cereal, rice, and any wheat-based food, etc.
• Trans and saturated fats:  processed oils, margarine, fast food, partially hydrogenated oils, cookies, etc.
• Fruit: Most fruits, as they are high in carbs.

• Starchy vegetables and tubers: potatoes, parsnips, carrots, etc.

• Sugary drinks: Store bought juice, lollies, ice cream, cake, soft drinks, alcohol, milk, etc.
• Sugary condiments and dressings: Anything with added sugar like ketchup and BBQ sauce. Those with zero sugar are generally fine.

• Beans or legumes: Everything ranging from chickpeas to lentils

Get beefy with it

So now you know - beef jerky and keto diets go hand in hand. The next time someone asks "can I eat beef jerky on keto diet," casually drop your hot tips into the convo. Beef jerky is a convenient, mess-free, and protein-packed snack that's perfect for someone wanting tasty yet easy keto snacks. Just make sure to eat less than your daily quota of net carbs.