Are you a keto dieter who’s craving some creamy, crunchy coleslaw? Well, it’s not as simple as saying “yes” or “no.” While coleslaw can be a nutritious side dish, it can also be loaded with sneaky carbs and sugars that can knock you out of ketosis faster than you can say “coleslaw.”
If you’ve tried a low-carb version of coleslaw before, chances are it was pretty lackluster. But don’t worry. With just a few tweaks, you can still indulge in your favorite coleslaw recipe without straying from your keto goals.
In this article, we’ll dive into the different types of coleslaw out there, break down their nutritional value and ingredients, and offer up some tips for whipping up your own mouthwatering keto-friendly coleslaw at home. Plus, we’ll highlight some common pitfalls to avoid when ordering coleslaw at restaurants or fast food joints.
Whether you’re a seasoned keto pro or just starting out on your journey, join us as we explore the wonderful world of coleslaw and learn how to make this classic dish work for your healthy lifestyle.
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Can I Eat Coleslaw on a Keto Diet?
With a few simple swaps and modifications, you can still indulge in this classic side dish. Here’s everything you need to know about enjoying coleslaw on a keto diet:
Mind Your Vegetables
Traditional coleslaw recipes often include starchy veggies like carrots or potatoes, which are not ideal for a keto diet. Instead, opt for non-starchy veggies like cabbage, kale, or broccoli as the base of your dish. Not only are these options lower in carbs, but they also offer more fiber and nutrients.
Dress It Up
Most store-bought coleslaw dressings are loaded with sugar and other high-carb ingredients, so it’s best to make your own dressing at home. Use high-fat ingredients like mayonnaise or sour cream instead of sugary dressings. You could also try using olive oil or avocado oil for healthier fat options. Adding nuts or seeds to your coleslaw can also provide healthy fats and a satisfying crunch.
Sweeten Smartly
Ditch the sugar and use low-carb sweeteners like stevia or erythritol instead. You could also add some tanginess to your dressing by using apple cider vinegar or lemon juice instead of sugar-laden dressings.
Portion Control
While non-starchy vegetables are generally low in carbs, they can still add up quickly if you overdo it on portion sizes. Aim for around one cup of coleslaw per meal to keep your carb intake in check.
Traditional Coleslaw Recipe and Keto-Friendly Substitutions
With a few easy substitutions and additions, you can still enjoy this classic side dish without compromising your carb limit.
Let’s start with the veggies. Traditional coleslaw is typically made with high-carb vegetables like cabbage and carrots. However, you can easily swap them out for low-carb options like shredded Brussels sprouts or kale. These alternatives still offer great taste and texture, while keeping your carb intake in check.
Now let’s talk dressing. Creamy dressings are often loaded with sugar, making them a no-go on the keto diet. Instead, opt for full-fat mayo or sour cream to keep the creamy texture without the carbs. Alternatively, consider a vinegar-based dressing made with apple cider vinegar and olive oil, seasoned with some herbs and spices for an added kick.
But why stop there? You can up the nutritional value of your coleslaw by adding some healthy fats. For instance, chopped nuts like almonds or pecans add crunch and healthy fats to your dish. Additionally, diced avocado or bacon provide extra flavor and even more healthy fats to keep you feeling satisfied.
Benefits of Eating Keto-Friendly Coleslaw
Not only is it a low-carb twist on the classic side dish, but it also offers a plethora of health benefits that will make your taste buds dance with joy.
First and foremost, keto-friendly coleslaw is packed with fiber, which is essential for maintaining a healthy digestive system and preventing constipation. Since most keto diets are low in fiber, adding coleslaw to your diet can help you meet your daily fiber requirements. Moreover, fiber helps keep you feeling full and satisfied, making it an excellent option when trying to stick to a calorie-controlled diet.
What’s more, keto-friendly coleslaw has a low calorie and carb content. Traditional coleslaw can be loaded with high-calorie ingredients like mayonnaise and sugar, but keto-friendly coleslaw typically uses healthier alternatives like Greek yogurt and natural sweeteners such as stevia or erythritol. This makes it an ideal choice for those trying to lose weight or maintain their current weight while following a ketogenic diet.
But wait, there’s more. Cabbage, the main ingredient in coleslaw, is brimming with essential vitamins and minerals that are vital for overall health. For instance, cabbage is rich in vitamin C, which bolsters a healthy immune system and promotes healthy skin. It’s also an excellent source of vitamin K, which aids in blood clotting, and vitamin B6, which plays a crucial role in protein metabolism.
How to Make Keto-Friendly Coleslaw at Home
With a few simple modifications, you can still enjoy this classic side dish. Here’s how to make a delicious and keto-friendly coleslaw at home with five easy steps.
Choose Low-Carb Vegetables
The first step in making a keto-friendly coleslaw is to choose low-carb vegetables as your base. Traditional coleslaw often uses cabbage, which is an excellent option as it is low in carbs and high in fiber. Additionally, you can add in other low-carb veggies like shredded carrots, broccoli slaw, or even kale for added nutrition and flavor.
Swap Out the Dressing
The next step is to swap out the sugary dressing for a homemade keto-friendly version. A simple dressing can be made by mixing together mayonnaise, apple cider vinegar, dijon mustard, and some spices like garlic powder and onion powder. You can also add in some liquid stevia or another keto-friendly sweetener if desired. This will not only reduce the carb count but also give your coleslaw a delicious tangy flavor.
Add Some Crunch and Flavor
For added crunch and flavor, you can mix in some chopped nuts or seeds like almonds or sunflower seeds. These are great sources of healthy fats and protein that will keep you feeling full for longer. You can also add in some diced avocado or bacon for some extra healthy fats and a burst of flavor.
Watch Your Portion Sizes
While non-starchy vegetables are generally low in carbs and high in fiber, they still contain some carbs that can add up quickly if you eat too much. Aim for a serving size of around one cup of coleslaw per meal to keep your carb intake in check. This will allow you to enjoy your coleslaw guilt-free without derailing your keto diet.
Enjoy Your Keto-Friendly Coleslaw.
Tips for Sticking to Your Portion Size
It can be especially challenging when it comes to delicious foods like coleslaw. Fortunately, there are some helpful tips that can make it easier for you to stay on track.
Use Smaller Plates
Using smaller plates is an effective trick to make it seem like you’re eating more than you actually are. This can help you feel full faster and prevent overeating. So, instead of using a large dinner plate, try using a smaller salad plate when serving yourself coleslaw.
Measure Your Portions
Measuring your portions with measuring cups or a food scale is essential for keeping track of the amount of food you consume. This way, you can ensure that you are eating the right amount of coleslaw without going over your carb limit. It may take some practice, but eventually, you will become more familiar with portion sizes and won’t need to measure as much.
Avoid Distractions While Eating
It’s crucial to avoid distractions while eating, such as watching TV or scrolling through social media. When you are not paying attention to your food, it’s easy to overeat without realizing it. Instead, focus on your meal and savor each bite. This will help you eat mindfully and be more aware of your portion sizes.
Listen to Your Body’s Signals of Hunger and Fullness
Listening to your body’s signals of hunger and fullness is another effective way to stick to your portion size. If you are feeling full, stop eating even if there is still food on your plate. It’s also important to eat slowly and chew your food thoroughly to help with digestion and satiety. By doing so, you can avoid overeating and stick to your portion size.
Fill Up on Protein and Healthy Fats
Another tip for sticking to your portion size is to fill up on protein and healthy fats before digging into your coleslaw. This can help you feel fuller for longer and reduce the likelihood of overindulging in carb-heavy foods. Foods such as eggs, cheese, nuts, and avocados are excellent sources of protein and healthy fats that can help you stay full.
Low-Carb Alternatives to Coleslaw
If you’re on a ketogenic diet, you may have thought that coleslaw is off the table due to its high carb content. But fear not, there are several low-carb alternatives to traditional coleslaw that are perfect for your dietary needs.
One easy swap is to replace the traditional mayonnaise dressing with a homemade vinaigrette made with olive oil, vinegar, and seasonings. Not only does this cut down on carbs, but it also adds a delicious burst of flavor to your dish.
Shredded cabbage makes for an excellent base in low-carb coleslaw as it’s high in fiber and low in carbs. Mix in some other low-carb veggies like sliced bell peppers, chopped broccoli, or grated carrots to add color and crunch to your dish.
For those looking for some extra protein, consider adding in some chopped bacon or grilled chicken. This not only amplifies the flavor but also makes it more filling and satisfying.
Don’t be afraid to get creative with different dressings and mix-ins until you find the perfect recipe that fits your taste buds and dietary goals. Remember to measure your portions to stay within your daily carb limit.
Potential Health Concerns with Eating Too Much Coleslaw
Before you load up on this crunchy, flavorful dish, consider the potential health concerns that could arise from consuming too much. While cabbage is a low-carb vegetable that can be enjoyed in moderation on a keto diet, traditional coleslaw recipes often contain high-carb ingredients such as sugar and mayonnaise, which can kick you out of ketosis. But even if you opt for a low-carb coleslaw recipe, there are still some potential health concerns to keep in mind.
One of the biggest concerns with consuming too much coleslaw is the high amount of sodium found in many commercial dressings. Excessive sodium intake can lead to high blood pressure and an increased risk of heart disease. To reduce your risk, choose a dressing that is low in sodium or make your own using fresh ingredients.
Another concern with coleslaw is the potential for food poisoning. Cabbage and other vegetables used in coleslaw can harbor harmful bacteria such as E.coli and salmonella if not properly washed or stored. To reduce your risk of food poisoning, wash your vegetables thoroughly before preparing your coleslaw and store it in the refrigerator until ready to serve.
Finally, some individuals may experience digestive issues such as bloating or gas from consuming large amounts of cabbage or other cruciferous vegetables found in coleslaw. While these issues are usually minor and temporary, they can be uncomfortable.
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Conclusion
In summary, coleslaw can be a scrumptious and nutritious side dish for those following the keto diet. However, to make it fit within the low-carb parameters of the diet, some adjustments are necessary. The traditional recipes of coleslaw often contain high-carb veggies like carrots and dressings with excessive sugar content. Therefore, it’s best to substitute non-starchy vegetables like cabbage or kale as the base and prepare your own dressing using high-fat ingredients such as mayonnaise or sour cream.
Including keto-friendly coleslaw in your diet offers several health benefits such as being fiber-rich, low in calories and carbs, and packed with essential minerals and vitamins. But remember to keep an eye on your portion sizes while eating and avoid distractions that might lead to overeating.
For those seeking low-carb alternatives to traditional coleslaw, shredded cabbage is an excellent base that can be combined with other low-carb veggies like broccoli or sliced bell peppers. Adding chopped nuts or seeds provides healthy fats and protein while diced avocado or bacon adds flavor and more healthy fats.
While coleslaw can be a valuable addition to a keto diet when consumed in moderation, overindulging may lead to potential health concerns such as high sodium intake, food poisoning from harmful bacteria, and digestive issues.
