Whenever I am at a home party, I look for salami on the charcuterie board since it is the best choice for the low-carb diet. I started to follow the keto diet couple of years ago, which is a bit different from low carb. So I was wondering, can I eat salami in my keto routine?
If you are in this situation like me, this article is for you. Salami is an excellent alternative to processed meat in general. Many people like this due to its low carb count. But is salami keto friendly?
After doing some research, I have found much information about this deli-cured meat’s nutrition and benefits. I have gathered and listed all you should know about salami before adding it to your keto routine.
Table of Contents
What Is Salami?
Salami is a famous cured sausage. It consists of fermented and air-dried meat, especially pork. The peasants first popularized it in Eastern, Southern, and Central Europe. And now it is spread in the whole world as great deli meat.
The taste of salami is a mixture of hot, spicy, sweet, and savory. It looks like a thick version of sausage. You can slice them thinly and add them to different dishes like a sandwich, pasta, pizzas, and even some sweet dishes.
People usually know salami as cured deli meat. It is popular among people who lead a healthy life. Salami is a fantastic alternative to high-carb meats and processed products for low-carb and paleo diets.
What Is Salami Made Of?
Salami is made of fermented or air-dried meat. Pork is known to be the traditional meat for salami. However, nowadays, salami is made of different types of meat like beef, duck, chicken, and even lamb.
The main ingredients of salami are meat, meat fat, salt, and spices. You can even add sugar, and sodium nitrate is needed. The meat’s fermentation process should start after the activation of culture.
The traditional fermentation process is to cut the fatty piece of meat and blend them with leaner pieces of meat. Then it would be best if you seasoned them with spices like salt, pepper, garlic, and some wine or vinegar.
After mixing the spices, you will need to stuff the meat into the casing. This way, the fermentation process will begin. It will produce lactic acid to prevent bacteria from growing. And eventually, the fermentation process will stop when the bacteria stop growing any further.
Then it would help if you dried them in the open and could easily store them in tight containers or boxes. With this, the salami will last longer. You can then cut the salami into pieces and eat them in your salads or a sandwich.
Is Salami Healthy?
Before knowing is salami keto friendly, we need to know whether salami is good for health or not. For that, we should look at the nutritional values of salami.
You will get 0.7 grams of carbs and 0.3 grams of sugar per 100 grams of salami. Moreover, it contains 21 grams of protein, 32 grams of fat, 378 calories, and 0 gram of fiber. We can see that salami is low in carbs and high in fats.
Furthermore, salami is an excellent source of vitamins and minerals. Since salami is fermented, it provides many healthy bacteria to your guts. Other than that, salami’s main benefits will help your body become fit and healthy.
Great Source Of Protein
Salami is high in protein, which is essential for our keto diet. Protein is a vital macronutrient for our body. It helps in building and repairing muscle tissues. Moreover, consuming protein will make you satiated and full for longer.
Rich In Vitamin B
Salami contains a rich amount of vitamin B, including B1, B2, B3, B5, B6, and B12. These vitamins help in the functioning of the body cells. They also help maintain skin cells, brain cells, and body tissues so that your body will be healthy.
Vitamin B12 especially helps in making DNA. Moreover, Thiamin (B1) converts food carbs into energy in your body and prevents complications in the nervous system.
Aid Digestive Health
Due to the fermentation, salami creates probiotics and other healthy bacteria. It helps in your digestive health. Moreover, probiotics prevent pathogens from developing harmful diseases. It also protects your body with protective substances.
Contains Lactic Acid
Salami also has lactic acid. The lactic acid produced in fermentation helps your body in many ways. It assists in glucose production and cell respiration.
Whenever you are exercising or doing labor, lactic acid contributes to burning sensations in muscles. Moreover, it also helps in rebuilding energy during a workout.
These health benefits of salami make it suitable for any healthy diet like low-carb. Therefore, you can decide whether you want to include them in your diet or not.
Why Is Salami Popular For Low Carb Diets?
Salami is a very popular processed meat among low-carb dieters. Most dieters choose salami as their first choice for including in their diet due to its low price.
Moreover, salami contains a high amount of fat and protein. It is also deficient in the carb. As we have seen in the nutrition facts before, 100 grams of salami offers o.7 grams of carbs and 21 grams of protein. It is the ideal choice for low-carb diets.
Furthermore, you can easily add salami to different low-carb recipes, including casseroles, appetizers, and even huge meals. Also, you can find salami in any market; it is available everywhere.
Therefore, you can use salami as your meat alternative. Many dieters recommend salami for low-carb diet.
What Are The Requirements Of The Keto Diet?
For those who are beginners to the keto diet, you should know that this diet requires limiting carbs to 20-50 grams per day. It also needs high fat and protein percentage foods. So your body can go into a ketosis state.
By limiting carbs, your body will burn carbs instead of fat for energy. Furthermore, most sugary items, sweaters, and processed food are prohibited in the keto diet. So if you are eating processed meat like salami, it is considered the dirty keto diet.
Following dirty keto means that you are not following the strict 20 grams of net carbs per day. Instead, you consume 50 grams of net carbs, including processed food and other low-carb dirty keto food like salami.
Is Salami Keto Approved?
Now the real question is, is salami keto friendly?
We have seen many processed meat loaded with sugar and sodium. Other deli meats contain more carbs than what the keto diet requires. So there have been many debates on whether you can add salami into the keto diet or not.
The answer would be yes. Salami is 100% keto friendly if it is dried and natural. Due to its low carb and high protein count, salami perfectly meets the requirements of keto diet.
However, salami is considered a dirty keto food due to its processed and fermented nature. It consists of unhealthy ingredients like sodium nitrate and dextrose.
So, you need to choose the right brand that provides authentic salami. The reason is that many salami brands are filled with different preservatives and pumped with sugar. Most pre-packed salami consists of these food additives.
Due to the preservatives and sugar, the carbs of salami get higher. So if you consume them, it will definitely kick you out of your ketosis state.
Therefore, you must make sure to get the right brand of salami. Always check the label for ingredients before buying. It would be best if you would purchase salami from your local butcher or make them on your own.
Adding Salami To The Keto Diet
Now you know that salami is keto approved, you might be wondering about the best ways to add this meat to your diet. There are many ways to include salami in your keto diet that will make your meals delicious and eventful.
- Add salami to your breakfast. Salami can be a great item in a breakfast omelet. You just need to put bits of salami in your omelet besides onion and pepper. Then fry it. You can also mix salami with your breakfast bacon or toast.
- You can include salami in pastes or noodles. Just cut the salami into thin strips and throw them into your pasta. It looks not only pleasing but also tastes fantastic with some Alfredo sauce.
- Make a sandwich with salami. Toast some bread, add cream cheese, bell peppers, and some lunch meat like chicken and layer it with salami. Voila! There you have your lunch or afternoon snack to make whole for a long.
- If you do not like sandwiches, you can even make easy lettuce wraps with salami. Add similar items as the sandwich. Then instead of bread, wrap the things with lettuce. It is not only healthy but also brings out the flavor of salami wonderfully.
- Lastly, you can add salami to your charcuterie board. The charcuterie board is excellent for party appetizers. You can include salami besides other cured meats, cheese, and vegetables. It will make a tremendous keto friendly appetizer for your indoor party.
Caution: Although salami is a great alternative to meat, you should not eat them on a regular basis. Salami is high in sodium, so it can risk your heart health. Therefore, you need to limit consuming your keto friendly salami to once or twice a week.
Frequently Asked Questions
1. Is salami low in carbs?
Yes. Salami is low in carbs. It is also high in protein, sodium, and fat. Moreover, salami has a good amount of vitamins and minerals like vitamin B12 and zinc.
2. What deli meats are best for keto?
Cured meats like salami, sausages, hot dogs, and bacon are best for the keto diet. It would be best to choose the fattier cuts of meat like rib eye or pork belly for your keto meal.
3. What kind of fat is salami?
Salami is rich in monounsaturated fat. It also contains polyunsaturated fat and saturated fat in small amounts.
4. Can you eat salami every day?
No. It would be best if you did not eat salami every day because it is processed meat. If you eat processed meat every day, you will risk getting heart attack and stroke. It also increases the risk of cancer.
5. Is salami considered healthy meat?
Yes. Salami is full of vitamins and minerals. It specially contains vitamin B1 and vitamin B12. Moreover, you will also get 22% of thiamin and 10% of niacin in daily value per serving.
6. Is salami better than ham?
No. salami is not better than ham. Instead, ham is healthier because it is a cleaner option for processed meats. Although both are high in salt and sodium, ham has fewer calories than salami.
7. How long does salami last?
Salami lasts for 3 to 5 days if you store them properly. It would help if you sliced the salami, put them in airtight containers, or wrapped them tightly with plastic wrap. Then keep them in the refrigerator. This way, salami will be good for a longer time.
8. Can you eat salami after a workout?
It would help if you did not eat salami after a workout because it is processed meat. It is high in fat and sugar, which slows down your digestion. Instead, you can eat boiled chicken in a sandwich after a workout.
Salami is one of the best choices of meat for not only the low-carb diet but also the keto diet. It has more vitamins and minerals that help your body lose weight in a healthy way.
Moreover, you can add them to many delicious dishes that you can enjoy with your family and friends. So you might want to add this salami to your diet.
Therefore, is salami keto friendly? Yes. It is 100% keto friendly due to its low carb and high fat and protein quantity. However, you should always check the label for authenticity before buying any salami from the market.