When it comes to enjoying a grilled chicken or a T-bone steak, the main ingredient that makes the taste quite memorable is the sauce. After you have your first bite, you will know how much you will want the second one.
The sauce consists of varieties of ingredients, but it is not a complicated recipe. Have you ever heard of Worcestershire sauce? It is known as the most kitchen-friendly sauce common in every household.
I maintain myself on a ketogenic diet and cannot resist having a reasonable dip of Worcestershire sauce on my bacon. Now the question might arise, “is worcestershire sauce keto friendly?”
This will be the topic of discussion in this article. I’ll discuss the recipe of Worcestershire sauce, the possible alternatives of this sauce, and most important, is it keto-friendly?
So, stay with me! I can get assure you it will not get monotonous.
Table of Contents
What Do We Mean By Keto Friendly?
It always puzzles me when someone asks me if that particular food is keto-friendly? The honest answer is that it depends on the type of food and the amount you consume every day.
In general, what qualifies as keto-friendly? For example, if you choose to consume less than 50 grams of carbohydrates per day, your body will eventually run out of blood sugar to maintain the necessary aerobic respiration.
Gradually, your metabolism will start to break the stored fat and protein from the body to supply energy deficit. Hence, you will begin to lose weight and look attractive around your loved ones.
The real challenge will be setting the net amount of carbohydrates to consume every day, and that totally depends upon you. If you choose 50 grams as your optimum level, search for the food that supplies this similar energy.
You can also set your keto diet depending on the budget. Suppose if the food you prefer contains 20 grams of carbohydrates, then you will require more of that particular dish to fulfill 50 grams, which will be costly.
In conclusion, keto-friendly is just a reference term that can vary from person to person. Make sure to choose keto-friendly food based on an affordable budget.
What Is Worcestershire Sauce?
The story of this sauce has been traveling from mouth to mouth since the 19th century. It was first manufactured at Worcester, in a little town known as Worcestershire. It is a wild mixture of fermented liquid, and it adds up a great taste in many dishes.
Since then, many countries have given a different name to this sauce, but the ingredients that are used to manufacture this sauce are still similar to this day. Many chefs added some extra ingredients to make it their own creation.
Worcestershire Sauce- What Is The Nutritional Value?
Worcestershire is a combination of Carbohydrates, Proteins, Fats, Fibres, Sugar, and Calories when it comes to composition. The nutritional value of Worcestershire sauce is measured in every 100 ml volume.
Therefore, the percentages of every composition included in 100 ml of Worcestershire sauce is given below:
- Carbohydrates- 21 grams.
- Protein- 0.9 grams.
- Fat- 0.8 grams.
- Fibre- 0.1 grams (not present in some versions).
- Sugar- 18.8 grams.
- Calories- 100 calories.
You will see Worcestershire sauce produces high carbohydrates and calories from the composition. The sugar level is also high, and that is why the tolerable level of this sauce is 5 ml per day.
Worcestershire Sauce- Calculation Of Net Carbohydrates
Net carbohydrates are calculated by deducting the amount of fiber from the carbohydrates present in a food. As our topic is about Worcestershire sauce, the net carbohydrate in this recipe is 20.9 grams.
For simplicity, let’s assume the net carbohydrate is 20 grams. Now, a traditional keto diet suggests that minimum carbohydrate consumption should not be more than 20 grams.
As the serving amount of Worcestershire sauce is 5 ml, the net carbohydrates minimize to 1.1 grams only. So, if you want to enjoy Worcestershire sauce every day, make room for the required grams of carbohydrate.
Recipe Of Worcestershire Sauce Keto
I have not yet answered the question, “Is Worcestershire sauce keto-friendly?” Have some patience! To conclude this statement, we need to dig deeper into the ingredients of this sauce and check whether they are keto-friendly or not.
The main ingredients required to make Worcestershire sauce are as follows:
- Barley malt vinegar.
- Normal vinegar.
- Molasses.
- Sugar.
- Salt.
- Anchovies.
- Dry tamarind.
- Onions.
- Garlic.
- Spices.
- Flavorings.
Some ingredients included above contain have some high constant values in the Glycaemic Index, such as Molasses and Sugar. More sugar and molasses can increase the sugar level in veins and arteries, which is one reason for Worcestershire sauce not being keto-friendly.
Furthermore, the above recipe contains Anchovies. So it is also not vegan friendly and therefore not preferred for vegetarians.
Still, if you are craving some Worcestershire sauce, I would suggest just avoiding barley malt vinegar, molasses, and sugar and using apple cider vinegar and low sugar or sugar-free tablets while performing the recipe. After you have all the ingredients available, stir the mixture while the pot is in the cooker.
After you notice the boiling and the color of the sauce turning brown-red, pour the sauce into a pan and allow it to cool down. After 30-40 minutes, as the temperature drops down, the sauce thickens, and you can then transfer it to the bottle.
Worcestershire Sauce- Is It Keto Friendly?
Now coming to the main focus of this article, is Worcestershire sauce keto-friendly? After careful consideration of its composition and the ingredients for the recipe, we have seen that the amount of molasses and sugar consumption is very high in this sauce.
Therefore, traditional Worcestershire sauce is considered not keto-friendly! If your keto diet is contaminated like mine, you can have some Worcestershire sauce and not worry about the minimum carbohydrate level for the day.
But some people maintain a strict keto diet; you need to be careful about the ingredients that are entering your tummy. Because too much sugar is not suitable for health.
You might be wondering that a Worcestershire sauce lover like yourself has wasted valuable time reading this article. Do not worry! If you love to have some Worcestershire sauce on your steak, many alternative sauces are more keto-friendly and equally delicious.
Just focus on the next segment, and you will smile again.
Best Alternatives For Worcestershire Sauce
If you are looking for sauces that are more suitable and qualify as keto-friendly, the list goes on. Below, I have summarized some alternatives for Worcestershire sauce that can be considered for the keto diet.
- Tamari sauce.
- Soy sauce.
- Sugar-Free BBQ sauce.
Tamari Sauce
It is also known as the Japanese soy sauce which is made by fermenting soybeans in a closed vessel. It produces more flavor and scent in the food, and it is also suitable for vegetarians.
The sugar level is relatively low in Tamari than in Worcestershire sauce, which is why it is a perfect alternative for people who are on a keto diet. The best keto friendly tamari sauce brand you can find in the market is San-J organic tamari sauce.
Soy Sauce
It is the first sauce introduced by the Chinese people, and the production of this tastemaker includes fermented soybeans, roasted grains, brines, and molds. This sauce also contains fewer sugar levels. Additionally, the calorie level is off the chart, making it a suitable and healthy sauce to be included in the keto diet plan. The best keto friendly soy sauce brand you can find in the market is Best of Thailand premium lite soy sauce.
Suger-Free BBQ Sauce
BBQ sauce is not only used for dipping while enjoying a turkey leg; it is also used for marination that influences the scent during the barbeque process. It is the most common sauce used in the United States, and many people suggest shifting to BBQ sauce while making a keto diet plan.
One disadvantage of this sauce is that the fat level is higher than the other sauces. But a minimum amount of consumption will not affect your health as this sauce is considered sugar-free. The best keto friendly bbq sauce brand in the market is G Hughes Sugar-Free BBQ Sauce.
Frequently Asked Questions
1. Does Worcestershire sauce help to lose weight?
The answer practically depends on the amount of consumption. 5 ml of Worcestershire sauce contains 1.1 grams of carbohydrates. So, it will not impact your weight gain if you choose to consume a reasonable amount every day.
However, the sugar composition is very high in Worcestershire sauce, so make sure you do not end up with diabetes.
2. Which will provide better body health- Soy sauce or Worcestershire sauce?
In comparison, Soy sauce has fewer calories than Worcestershire sauce, probably 30 percent. Additionally, soy sauce contains more protein, fat, and less sugar, so, as explained above, it is a suitable alternative to Worcestershire sauce.
3. How much sugar is composed in Worcestershire sauce?
In 100 ml of Worcestershire sauce, the sugar consumption is 18.8 grams which is relatively high. Some people use this sauce for dipping grilled chicken which is a health hazard for people with diabetes.
The Keto diet is maintained to limited carbohydrates, and that is why Worcestershire sauce is not keto-friendly.
4. Is there any Worcestershire sauce for vegans?
Traditional Worcestershire sauce contains anchovies which vegetarians tend to avoid. As it is said earlier, there are many versions of Worcestershire sauce, and recently they have created a recipe that does not contain any anchovies.
Therefore, a vegetarian can enjoy Worcestershire sauce too!
5. What are the benefits of eating Worcestershire sauce?
Worcestershire’s three best things are Vitamin B6, Vitamin C, and Niacin.
Vitamin B6 helps in developing the immune system and hence reduces frequent illness. Again, vitamin C is an antioxidant that helps to improve skin tone and appearance.
Most importantly, vitamin C helps against anti-aging. Lastly, niacin helps to create an efficient digestive system for your body.
6. How do you distinguish between Worcester and American sauces?
The main difference between Worcestershire sauce and American sauces is inside the ingredients, and Worcestershire sauce contains anchovies and vinegar.
On the other hand, American sauces do not contain any anchovies, and they use salt and sugar instead of vinegar.
7. Is it necessary to refrigerate Worcestershire sauce?
After you complete making some Worcestershire sauce, it is necessary to leave it under atmospheric pressure for cooling down. The cooling down helps thicken the sauce layer, which tastes great.
Now, the cooling process is not mandatory to do inside a refrigerator. Though Worcestershire sauce stays fresh at normal temperature, you can still store it inside the fridge if you want.
8. Is it safe to provide Worcester sauce to a pregnant woman?
If your pregnant wife likes Worcestershire sauce so much, do not hesitate to provide some as it is safe to eat during pregnancy.
Make sure that she does not eat too much Worcestershire sauce as it contains too much salt, and statistics say that adults should eat a maximum of 6 grams of salt every day.
9. What is the maximum time until Worcestershire sauce starts to decompose?
A Worcestershire sauce, if perfectly preserved, can last up to 5-6 years in the refrigerator. If the lid is kept open, bacteria will feed on the sauce and start to decompose the sauce.
In that situation, it is a health hazard to eat that bottle of Worcestershire sauce.
10. Is it safe to provide Worcestershire sauce to a baby?
As has been already mentioned, Worcestershire sauce contains too much salt. As babies cannot tolerate salt, mothers should stay careful not to provide salty dishes to their babies.
Final Thoughts
The General Keto diet ensures that you shift your metabolism from carbohydrates to fat, and succeed in achieving this through a series of ketosis. Now, if you choose to consume too much sugar, the keto process is interrupted, and you might end up with a high sugar level in your blood.
Throughout this article, I provide many details about the keto diet, Worcestershire sauce, and, most notably, its support for the keto diet.
So, is Worcestershire sauce keto-friendly? In my opinion, the answer is no! Although the factor depends on the type of diet, you are having. If you stick to a strict one, I’ll suggest avoiding high sugar sauces such as Worcestershire.
There are many alternatives to choose and make sure to perform intensive research because your health condition is dependent on it.
