Can I eat turkey on keto?

In this article, we are going to discuss and answer the question “Can I eat turkey on keto?”. I will also discuss some of the types of turkey breeds. In addition to that, I will show the benefits of turkeys and some of the products made with turkey.

Can I eat turkey on keto?

Yes, you can have turkey on the keto diet. It is the perfect keto meal. 100 grams of turkey breast contains 3.57 grams of carbs. The Thanksgiving meal can be eaten next to some grilled low keto vegetables like cauliflower or broccoli.

What are some types of turkey?

There are many types of turkey out there. The free-range turkey is more nutritious than the farm one. Here I will show some of the famous breeds of turkey.

Broad Breasted White Turkey

One of the most known breeds. This type of breed is artificially inseminated and they produce breast milk. They are less flavorful; on average weighing between 38-40 pounds. their size makes them susceptible to health problems including being overweight. 

 Bronze Turkey

One of the largest heritage birds weighing 25 pounds. These birds are a mix between wild turkeys and European turkeys.

Bourbon Red Turkey

These birds have white and red feathered tails. They come from Kentucky and weigh from 12 to 23 pounds.

Royal Palm

Ranging between 10 to 20 pounds these turkeys are appropriate for a close family dinner. 

White Holland

These birds come all the way from Holland weighing 20 to 30 pounds, they were a common breed; however, now they are facing extinction.

What are the benefits of turkey?

Dark meat turkey is fatter than white meat turkey. This could be a good option for keto dieters who get most of their calorie intake from fat. 

A lot of the fat content of turkeys is in the skin. So make sure to keep the skin the next time you cook it.

Turkey is high in protein which makes it a good meal for satiety. Protein in food induces satiety and feeling less hungry. 

It contains vitamins and minerals. Some of these vitamins are vitamin B12 and B6. Vitamin B12 is needed to form red blood cells and has a role in nerve and DNA production. 

Not having enough Vitamin B12 would cause a deficiency. It can cause multiple symptoms from fatigue, anemia, and muscle weaknesses. 

Vitamin B6 is important for the immune system and nervous system health. It is important for brain health as well.  

Vitamin B6 can help battle morning sickness for pregnant women. Vitamine B6 helps treat a kind of anemia as well.There is evidence that taking Vitamin B12, vitamin B6 and folic acid would prevent heart diseases.

What are some food options for turkeys?

Turkeys have many varieties to choose from in your dishes. There are deli turkeys, hot dog turkeys, and bacon turkeys. There are some differences between these options and homemade turkey.

Deli Turkey 

Deli turkey is a processed type of turkey. Deli turkey contains more sodium than regular turkey. A slice contains 0.6 grams of total and net carbs. 

The good thing about deli turkey meat is that it has a longer shelf life and is more convenient as it is prepacked. Homemade turkey contains more protein than deli turkey. 

Deli meat contains more fat content than homemade turkey meat. This gives it an edge over consuming it on the keto diet.

Hot dog turkey

Hot dog turkey is made from turkey and sometimes pork. In 45 grams of turkey hot dog, there are 1.7 grams of carbs. 

This is considered low in carbs and good as a keto choice meat. But with every manufactured product, you should watch out for the ingredients, specifically hidden carbs. 

Turn the product and read the ingredients if it contains any flour, corn or sugar product. The nutritional label provides some insight into the sugars and carbs included in the pack. These hot dogs are cured, seasoned, and smoked.

Turkey bacon

Sometimes used as a substitute for bacon, turkey bacon contains 3.1 grams of carbs in 100 grams servings. It is low in carbs and appropriate for the keto diet. 

It is chopped, cured, and smoked turkey meat. It contains more sodium than regular turkey meat. Many of this turkey bacon contains nitrates, these nitrates are used to preserve the meat; however, it has been linked to some types of cancer. Eating it in moderation is a wise choice.

Conclusion

In this article, we discussed and answered the question “Can I eat turkey on keto?”. I also discussed some of the types of turkey breeds. In addition to that, I showed the benefits of turkeys and some of the products made with turkey.

References 

Mayo Clinic – Mayo Clinic

https://healthyeating.sfgate.com/deli-turkey-vs-turkey-2565.html
https://www.nutritionix.com/food/turkey-hot-dogs
https://www.eatingwell.com/article/7935512/is-turkey-bacon-healthy/
https://www.wholesomeyum.com/is-turkey-keto/

FoodData Central (usda.gov)