Is Pork Fat Good for Keto? A Helpful Guide

The ketogenic diet has exploded in popularity over the last few years. This very low-carb, high-fat way of eating can help you lose weight, control blood sugar, and feel energized. When starting keto, it’s essential to choose the right kinds of fats. One question that often comes up is whether pork fat fits into a keto lifestyle.

In this comprehensive guide, we’ll dig into everything you need to know about pork fat on keto. You’ll learn:

The benefits of pork fat
Potential drawbacks to watch for
How to choose quality pork products
Tips for cooking with pork fat
Delicious ways to incorporate it into keto recipes

Understanding the role of fat on keto is the first step towards creating a successful and sustainable low-carb lifestyle. So let’s explore how pork fat can be part of your keto journey!

Why Pork Fat Belongs on Keto

The ketogenic diet revolves around entering a metabolic state called ketosis. To reach ketosis, you must severely restrict carbohydrate intake, usually eating less than 50 grams of carbs per day. This lowers insulin levels and shifts the body into burning fat for fuel.

Since keto is a high-fat diet, it’s important to get plenty of fat from the right sources. This is where pork fat comes in! Here are some reasons why pork fat works well for the keto diet

It’s naturally low-carb. There are 0 net carbs in pork fat, which makes it easy to stay under your daily limit.
It provides key fatty acids. Pork contains monounsaturated and saturated fats that support energy and health on keto.
It satisfies hunger. The rich, fatty flavor of pork fat helps combat cravings and keep you full.
It adds big flavor. Rendered pork fat like lard or tallow adds a delicious, meaty depth to keto recipes.
It’s versatile. In addition to cooking, pork fat can be used for baking keto treats or making fat bombs.

Of course, as with any food, moderation and quality are key when adding pork fat to your keto plan.

Potential Downsides of Eating Too Much Pork Fat

While pork fat can absolutely have a place in keto dieting, there are a few potential downsides of eating too much:

High calorie density. Being high in fat and calories, it’s easy to overdo portions and gain weight.
Inflammatory omega-6 fats. Conventionally-raised pork contains pro-inflammatory omega-6 fatty acids.
Contains cholesterol. The cholesterol in pork fat could be concerning for those with heart disease risk.
Heavily processed versions are unhealthy. Bacon, sausage, and low-quality lard often contain preservatives and additives.

To mitigate these risks, choose high-quality pork from pasture-raised sources whenever possible. Eat reasonable portion sizes. And use pork fat to flavor dishes or make the occasional treat rather than snacking all day long.

How to Choose Quality Pork Fat for Keto

As with any animal foods, the quality of pork products can vary tremendously based on how the pigs were raised and processed. Here’s what to look for when selecting pork fat for keto:

Pasture-Raised Pork

Pasture-raised pork comes from pigs that were able to graze outdoors on grass and forage for their natural diet. The pigs’ diet and lifestyle result in pork fat with a healthier nutritional profile:

Higher in anti-inflammatory omega-3 fats
Lower in inflammatory omega-6 fats
Rich in fat-soluble vitamins A, D, E from greens in their diet
No GMOs, antibiotics, chemicals, or fillers

Organic

Organic pork must come from pigs fed an organic diet with no GMO grains, antibiotics, or hormones. They must have some access to the outdoors. While not as ideal as fully pasture-raised, organic pork is still a better choice than conventional.

Unprocessed Cuts

Choose fresh pork fat directly from unprocessed cuts like pork belly, shoulder, ribs, or lard. Avoid pre-made frozen or shelf-stable pork products which likely contain preservatives and additives.

No Nitrates/Nitrites

Avoid processed pork and bacon cured using sodium nitrite or nitrate, which may raise cancer risk when eaten in excess. Opt for uncured versions or “nitrite-free.”

By selecting high-quality sources of pork fat, you can maximize the benefits while minimizing any potential downsides.

Tips for Cooking with Pork Fat on Keto

One of the best parts of pork fat is that it adds tons of rich, meaty flavor to keto recipes and cooking. Here are some tips for putting pork fat to delicious use:

Roast pork belly or use pork fat drippings to make flavorful sauces, gravy, or pan sauces.
Use ground pork or diced pork belly in keto-friendly sausage or meatballs.
Make sugar-free bacon baked in the oven for crunchy, mess-free keto breakfasts.
Fry eggs, greens, or low-carb veggies inrendered pork lard or bacon grease.
Add a spoonful of pork fat to stews, chili, or curries to make them extra hearty.
Use fatty uncured pork cuts like shoulder or ribs when making keto pulled pork.
Mix some crumbled bacon or pork rinds into keto casseroles or topped salads for crunch.
Whip up keto desserts and fat bombs with pork fat like bacon-laced chocolate or salted caramel fat bombs.

With so many possibilities, pork fat can quickly become your new best friend in low-carb cooking!

Incorporating Pork Fat into Your Keto Diet

Here are some simple ways to start enjoying pork fat as part of your daily keto routine:

Breakfast

Cook eggs in bacon grease or lard
Make keto breakfast sausage patties or links
Top keto waffles or “oatmeal” with crumbled bacon

Lunch

BLT lettuce wrap with bacon and avocado
Tuna or egg salad tossed with pork rinds
Bacon ranch chopped salad

Dinner

Pork ribs or chops with roasted Brussels sprouts
Carnitas tacos or lettuce wraps with avocado
Egg roll in a bowl with ground pork

Snacks

Pork rinds dipped in guacamole
Bacon jerky for a salty, fatty snack
Pork cracklings dusted with salt and vinegar

Dessert

Chocolate “mousse” made with whipped pork lard
Pork rind crust on cheesecake or pumpkin pie
Bacon s’mores (yes, really!)

With a bit of creativity, pork fat can add flavor and satiety to all your keto meals.

Should You Eat Pork Fat on Keto?

At the end of the day, whether or not you should eat pork fat on keto comes down to personal choice. If consuming animal products fits your diet and pork doesn’t pose any health issues for you, then there’s no reason to avoid it. In fact, pork fat can be a delicious and nutritious addition to keto!

Focus on choosing pasture-raised, organic pork whenever possible. Eat reasonable portions as part of an overall healthy plate, rather than gorging solely on fatty pork products. Use pork fat as a flavor boost instead of snacking on it straight.

Approached strategically, pork can absolutely help you meet your macros and satisfy cravings as part of a successful keto diet. So don’t be afraid to work this keto-friendly fat into your meal plan and cooking repertoire. Your tastebuds will thank you!

Pork vs. Chicken: Which is Healthier? – Dr.Berg

FAQ

Is pork fat ok for keto?

You’re good to have meat on a ketogenic diet and this includes fatty meat such as pork belly, lamb and poultry with the skin on. This is good news for the taste buds as fat helps to add a lot of flavour.

What kind of fat is best for keto?

The ketogenic or “keto” diet is a low-carbohydrate, fat-rich eating plan which can include sources of unsaturated fats, such as nuts, seeds, avocados, plant oils, and oily fish, but also foods high in saturated fat, such as fatty cuts of meat, processed meats, lard, and butter.

What animal fat is good for keto diet?

Healthful fats for the keto diet include oily fish, olive oil, avocado oil, nuts, nut butters, and seeds. A person following this diet may wish to eat more white meat than red meat and avoid processed meat products.

What are the best fatty meats for keto?

Grass-fed and pasture-raised animal meat is most recommended because they contain higher-quality fats and protein and can keep you full for longer. You should also put emphasis on fatty meats like pork belly, ribeye steak, T-bone steak, chicken thighs, or baby back ribs.