Just 1 ounce of potatoes has 6 grams of carbs. And, unfortunately, most bags of potatoes chips are more than one ounce. That doesn't exactly sound keto-friendly.
So where can you hit that craving for the crispy, satisfying crunch of a chip if you're on the keto diet? Read on for some of our favorite options of keto chips that won't break your diet.
The keto diet is a way of eating that emphasizes protein and fat rather than carbohydrates. It promotes the body to enter ketosis, a metabolic state in which the body uses fat for fuel instead of carbohydrates.
It has a number of health benefits. It can help increase metabolism and insulin sensitivity. It can also be used to treat a number of neurological diseases and other health conditions.
Since the keto diet involves reducing your carb intake to less than 50 grams a day, it can be a little bit harder to find a good bag of chips. But that doesn't mean you're out of options.
When buying chips for keto, consider three things: the main ingredient, the cooking oil, and anything in the ingredients list that could be an unhealthy additive or count as a hidden carb.
The main ingredient in most chips is potatoes or corn. Both are huge sources of carbohydrates. When it comes to keto diet chips, look for options made from vegetables or high-fat ingredients. If something is high in fat or protein, it's usually low in carbohydrates. Cheese, pork rinds, and coconut are good examples.
Overall, the best keto chips have the fewest ingredients, and therefore the fewest additives. The shorter the ingredients list, the less likely the keto chips are to be packed with sugars, starches, or preservatives.
If you're not finding what you're looking for at the store, you can always try your hand at making low-carb chips at home.
Sometimes the best way to make sure something fits your diet is to make it yourself.
Not only can you control exactly what goes into your chips when you make them in your own kitchen, but it's also can be a bit easier on your wallet. If you're thinking about experimenting in the kitchen, here's some inspiration to get started.
Cheese is a great option for the main ingredient in low-carb chips since it's high in fat and low in carbohydrates.
It's as easy as taking your favorite shredded cheese (cheddar or parmesan are great options) and making little piles on a lined baking sheet. Bake for a few minutes in a preheated, 400-degree oven until they're all golden and crispy.
Let them cool so they'll harden a bit. Now you have cheese keto chips! Feel free to add whatever seasonings you'd like. Garlic powder, paprika, cumin, or salt and pepper are great ideas. Get creative with whatever you have in your spice cabinet!
Keto diet chips don't always have to be high in fat. They can also be a great way to sneak some extra veggies into your diet.
Kale, a sturdy leafy green, holds up well when cooked in the oven. It comes out crispy and crunchy, making great keto snack chips.
Just spread the kale out on a baking sheet and give it a good coating of your favorite cooking oil (olive or coconut are good options). Sprinkle with sea salt and bake at 375 until the leaves start to look brown, dry, and crunchy.
Let your inner carnivore out by making homemade pepperoni chips! Pepperoni makes a great option for keto chips because they're high in protein, high in fat, and low in carbs.
When making pepperoni chips, it's important to set them up on a cooling rack, or something that will allow air to circulate underneath. That's what'll help them get crispy in the oven.
Bake them for 5-7 minutes at 400 degrees, and that's it. It's that simple! Dab off the extra grease with a paper towel if you think it's necessary.
Another great veggie option that's low-carb and low-calorie is zucchini chips! If zucchini's not your style, you can also try making chips from cucumbers, celery, bell peppers, or tomatoes.
The process for making zucchini chips is a little bit different than some of the other options. Instead of blasting them with high heat, you'll want to cook them low and slow to dry them out.
Cut your zucchini into thin rounds, then lay them out on a baking sheet. Sprinkle with salt and let them sit for a few minutes. This will help draw out some of the excess water, and you can soak it up with a paper towel.
Once dry, brush the zucchini slices with olive oil and sprinkle with salt. Bake in a 250-degree oven (remember, low and slow!) for 45 minutes to an hour. They're done when they're golden and crisp!
If firing up the oven and making chips at home isn't really your style, you can still satisfy that chip craving on the keto diet.
Remember that when buying healthy keto chips, the most important things to look out for at the main ingredient, the cooking oil, and the length of the ingredients list.
Keep reading to find some good options for store-bought chips for keto that you can generally rely on, regardless of the brand.
Pork rinds are a snack made from frying pigskin until it's crispy. They actually have zero net carbs, making them a great alternative for traditional chips.
Even though nutritional value can vary based on what brand of pork rinds you get, they tend to break down mostly along the same lines. They're 0% carbohydrates, about 45% protein, and 52% fat.
A lot of these fats are healthy, too. They're monounsaturated fats, like the ones found in olive oil and avocados. These are the kinds of fats our bodies need.
They're not just great for snacking. You can even use them to make nachos. Or, crush them up and use them as breading on chicken or veggies.
We already talked mentioned a couple of ways you can make these at home. But they're popping up in more stores now, too. Kale is a popular option, but there are other low-carb vegetables you might also see turned into chips.
Any leafy greens, like kale, spinach, or chard, will meet the carb requirements for keto. Zucchini, avocados, broccoli, and asparagus are other great veggie options that you might see sold as crispy chips.
Whether you're looking for better keto chips or not, it's always a good idea to find a way to slip a few more veggies into your daily meals.
We have a whole line of keto snack chips that make it easy to stick to your healthy eating lifestyle. They come in four delicious flavors: Spicy Nacho, Ranch, Barbecue, and Chili Lime.
All of our chips fall within the guidelines of the keto diet and help you stay on track to get those health benefits. They're low sugar and low carb but still satisfy your hunger and your cravings! They make the perfect take-along snack for the office, the gym, or travel.
If snacking away at home is more your style, though, be our guest!
Each bag only has 2 net grams of carbs, but they have 8 grams of protein and up to 2 grams of fiber. That means they'll help you stay full and energized throughout the day.
Even if you're not looking for keto chips, we have snack time covered while you're on the keto diet. In our line of snack products, you'll be able to find something to satisfy your hunger whether it's morning or night.
Our four tasty flavors of keto bars are perfect for a quick snack on the go or some pre-workout fuel. They all have 3 grams of net carbs or less, 10 grams of protein, and up to 3 grams of fiber.
If you'd rather fuel up with a keto shake, we've got two options: chocolate and vanilla. Both are low in sugar, have 6 grams of protein, 15 grams of fat, and only 5 grams of carbs. Plus, they're only 170 calories per shake. They're the perfect little extra energy boost, just when you need it.
Whatever your keto snacking style, you can find just what you need from Genius Gourmet snacks. Learn more and find your new favorite snack.
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Anyone that has gone on a diet to improve their health has seen the debates on the benefits of different diets. One of the biggest ongoing discussions is the vegan vs keto debate.
A vegan diet prohibits animal products while the keto diet prohibits carbs. Strong arguments exist that support the superiority of either diet if you want to lose weight or improve your health.
Each diet has its advantages and drawbacks so it may be difficult to decide on one. Keep reading for the complete guide on vegan vs keto diets so you can decide what would work for you.
A 2017-2018 study found that obesity was prevalent in approximately 42.4% of adults in the United States. As a result, research into paleo vs keto for weight loss has become more popular than ever.
Many people make the faulty assumption that they can interchange the details of keto versus paleo. However, each diet has its own set of rules and benefits. Continue reading to understand the difference between the paleo diet vs keto, and set yourself up for success.
Just because you're following the keto diet doesn't mean you can't have dessert. Check out these keto friendly snacks and desserts here.