Is garlic keto friendly? – Calories, Nutrition and Keto Recipes
Is Garlic Keto-Friendly?
Yes, garlic is keto-friendly. In moderation, it can certainly be included in a ketogenic diet. Despite its carbohydrate content, the amount typically used in cooking can be enjoyed without knocking your body out of ketosis.
Nutritional Facts About Garlic
Garlic is not just keto-friendly but also packed with beneficial nutrients. It is an excellent source of vitamins and minerals such as Vitamin C, Vitamin B6, Manganese and Selenium. Moreover, garlic contains a significant amount of Allicin, a compound renowned for its medicinal properties including the enhancement of immune function.
Calories, Carbs, Proteins, and Fats
| Nutrition | Per 100 grams | Per 1 oz |
|---|---|---|
| Calories | 149 | 42 |
| Carbs | 33 g | 9 g |
| Sugar | 1 g | 0.03 g |
| Protein | 6.4 g | 1.8 g |
| Fat | 0.5 g | 0.14 g |
| Impact on Ketosis | Low | Low |
What is the Average Weight?
The average weight of a single clove of garlic is about 3 grams. An entire bulb of garlic, on the other hand, weighs around 40-60 grams depending on its size.
Additional Information About Garlic
Besides being keto-friendly and nutrient-rich, garlic possesses antioxidant properties, which aid in protecting the body against damage from free radicals. Its anti-inflammatory benefits can also support cardiovascular health. Garlic is also renowned for its antimicrobial and antiviral properties, which can help fight infections.
Other Foods To Match With
Garlic pairs beautifully with a host of dishes. In a keto diet context, it can add flavor to high-protein and high-fat foods like meat, fish, and eggs. Moreover, garlic complements the flavors of other keto-friendly vegetables such as bell peppers, broccoli, and spinach. In general, garlic can be used in any savoury keto recipe that could use a flavor boost, including soups, stews, dressings, and marinades.
8 Famous Keto-Friendly Dishes To Try
1. Keto Garlic Chicken
Keto Garlic Chicken is a fantastic dish for those adhering to a ketogenic diet. It maintains a correct balance between protein and fat ratio, which is crucial to keep your ketosis active. Packed with rich aromatic garlic flavor, this diet-friendly choice also contains a good amount of vegetables for much-needed fiber and vitamins.
2. Cheesy Garlic Keto Breadsticks
These Cheesy Garlic Keto Breadsticks offer the perfect keto-friendly substitute for regular bread. Made with almond flour, eggs, and cheese, they create a high-fat, low-carb snack for your diet. The addition of garlic delivers a delicious burst of flavor and many health benefits.
3. Keto Garlic Butter Shrimp
Keto Garlic Butter Shrimp is a quick, easy, and delicious dish filled with proteins and healthy fats. The shrimp are sautéed in a rich garlic butter sauce that provides excellent taste and the fats you need. It’s perfect served over cauliflower rice or eaten on its own.
4. Garlic Parmesan Spaghetti Squash
Spaghetti squash is used here as a low-carb substitute for regular pasta in this delicious and simple Garlic Parmesan Spaghetti Squash recipe. The dish also includes rich flavors of garlic and parmesan cheese, making it a delightful ketogenic dinner or lunch option.
5. Keto Garlic and Herb Mushrooms
Keto Garlic and Herb Mushrooms are perfect for the keto diet because they’re high in dietary fiber and low in carbs. This dish combines mushrooms, butter, garlic, and fresh herbs. It’s perfect as a delicious side dish or a primary meal for vegetarian keto dieters.
6. Creamy Garlic Keto Broccoli with Bacon
This Creamy Garlic Keto Broccoli with Bacon features a delectable creamy garlic sauce to dress your broccoli, a vegetable low in carbs but high in dietary fiber and vitamins. Add some crispy bacon for protein and fat, and you have a satisfying, delicious, and nutritionally balanced keto meal.
7. Keto Garlic Rosemary Pork Chops
Pork chops are a keto-adherent’s dream, full of healthy fats and protein. In this Keto Garlic Rosemary Pork Chops recipe, the meat is cooked in a garlic-rosemary butter mixture that helps ensure you’re getting all the fats you need in your diet.
8. Garlic Butter Keto Noodles
Noodles in a keto diet? Yes, with shirataki noodles, also known as miracle noodles made from konjac flour, are virtually carb-free. These Garlic Butter Keto Noodles are a fantastic low-carb dish that combines these noodles with plentiful amounts of garlic and butter to create a meal that fits perfectly into your keto meal plan.
Frequently Asked Questions about garlic and Keto
Is Garlic Keto Friendly?
Yes, garlic is considered keto-friendly, as it contains minimal carbohydrates. A serving of garlic (around 3 grams, roughly one clove), contains only about 1 gram of carbs. The ketogenic diet typically aims to limit daily carbohydrate intake to about 20 to 50 grams, depending on an individual’s specific dietary needs and weight loss goals, so a serving of garlic would certainly fit within these limitations.
How Many Calories Does Garlic Have?
Typically, a single clove of garlic contains around 4 to 5 calories. Given the small number, the caloric content becomes significant only when consumed in large quantities. Considering the strong flavor of garlic, which often calls for moderate use in recipes, it is unlikely to contribute significantly to the daily calorie intake of a typical diet.
What Nutritional Value Does Garlic Have?
Although low in calories, garlic is incredibly nutritious. It contains vitamin C, vitamin B6, and manganese. It is also rich in various other vitamins and dietary minerals such as phosphorus, calcium, potassium, iron and zinc. Furthermore, it provides various health benefits, such as boosting the immune system, lowering blood pressure, and reducing the risk of heart disease.
Can Garlic Affect Ketosis?
The impact of garlic on ketosis is insignificant due to its low carbohydrate content. Only a high intake of carbs can interrupt ketosis, triggering your body to switch back to burning glucose for fuel instead of fat. Since a clove of garlic only contains around 1 gram of carbs, it is unlikely to affect ketosis.
Are there any Keto Recipes that Include Garlic?
Definitely! Given its robust flavor, garlic is frequently used in various keto recipes. Keto garlic bread, keto garlic chicken, garlic-infused olive oil, and many other dishes all make use of this healthy and flavorful herb. Remember, while using garlic in your keto recipes, ensure you use it in moderation to avoid adding unnecessary carbs to your meal.
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