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Keto Italian foods

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Parmesan chicken filled with mozzarella (8011631412).jpg

Keto Italian food, to some people might sound like an oxymoron given how the popular Italian food items such as pizza, pasta, and lasagne are high carbohydrates. However, it is possible to make these items with non-starchy flours such as almond flour, zucchini noodles, or Shirataki noodles.

In order to understand the keto diet, you need to first understand the principles of a ketogenic diet which is low in carbohydrates with a net carbohydrates of 20-30 per day, high in fats and protein. Focus on sea food, poultry such as chicken, meatballs, cheese, vegetables and plenty of fats and oils such as olive oil, extra virgin. If you are trying to lose weight, you also need to undercut your daily caloric intake to about 1000 calories or more deficit from you baseline in consultation with a licensed physician ideally.

Keto friendly / low carb Italian foods[edit | edit source]

Some Italian foods that are compatible with the ketogenic diet include:

  1. Meat dishes such as chicken parmesan or veal parmesan, meatballs, and sausage
  2. Fish and seafood dishes such as grilled salmon or shrimp scampi
  3. Vegetable dishes such as cauliflower pizza crust, zucchini noodles, and roasted vegetables
  4. Dairy products such as mozzarella cheese, parmesan cheese, and ricotta cheese
  5. Low-carb pasta alternatives like zucchini noodles, spaghetti squash, and shirataki noodles
  6. Sauces such as marinara sauce and pesto sauce made with olive oil, herbs, and nuts except cashews

It's important to note that traditional Italian foods such as pasta, bread, and pizza are typically high in carbohydrates and would not be considered keto-friendly.

Mondeghili, traditional Italian fried meatballs from Lombardy
Mondeghili, traditional Italian fried meatballs from Lombardy

List of keto friendly Italian foods[edit | edit source]


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Contributors: Prab R. Tumpati, MD