When you’re on the keto diet, it can be hard to find tasty, satisfying foods that meet the low-carb, high-fat requirements. However, Braunschweiger can be a fantastic addition to a keto meal plan. This German liverwurst sausage is full of flavor and good for you, so it’s a great choice for people who are on the keto diet. In this article, well explore the best ways to enjoy Braunschweiger while staying in ketosis.
It is a type of sausage made from liver, pork, and a mix of spices. It is also called liverwurst. It has a smooth, spreadable texture and a rich, savory flavor. It might not be everyone’s first choice, but it’s a keto-friendly choice that gives you important nutrients like vitamins, healthy fats, and protein.
Liver sausage, also known as liverwurst or leberwurst, is a popular deli meat enjoyed around the world. This smooth pâté-like sausage is traditionally made from pork liver fat, and spices. But can you enjoy liver sausage while following a ketogenic diet? Let’s take a closer look at the keto-friendliness of this savory charcuterie staple.
An Overview of Liver Sausage
Liver sausage likely originated in Germany in the 1800s but has since become beloved worldwide, The two main ingredients are pork liver and pork fat, Traditional recipes also incorporate veal or beef liver
The liver breaks down into a smooth paste during processing, giving liver sausage its signature soft, spreadable texture. Onions, milk powder, or eggs may be used as binders. Spices like nutmeg, ginger, and marjoram provide distinctive seasoning.
This cooked sausage is sold in logs or loaf pans ready to serve. It’s commonly enjoyed in sandwiches or spreads. Traditional European-style liver sausage has a higher liver content compared to American-style varieties.
Nutrition Profile of Liver Sausage
Liver is one of the most nutrient-dense foods available. Ounce for ounce it contains more essential vitamins and minerals than muscle meats like chicken or beef.
A 2 ounce serving of liver sausage provides:
- Calories: 179
- Fat: 16g
- Protein: 8g
- Carbs: 1g
- Vitamin A: 69% DV
- Vitamin B12: 88% DV
- Iron: 22% DV
- Copper: 23% DV
Liver sausage is packed with vitamin A, B12, iron and copper. It also contains significant amounts of selenium, zinc, choline and other vital micronutrients.
Is Liver Sausage Keto? Looking at Macros
To stay in ketosis on a ketogenic diet, daily net carbs must stay very low. Usually keto macros follow a 70% fat, 25% protein, 5% carb split.
Based on its high fat and low carb macros, liver sausage can fit into a keto diet:
- High fat – About 80% of calories from fat
- Moderate protein – Around 18% of calories
- Low carb – Just 1g net carb per serving
With only 1g of net carbs per serving, liver sausage can easily be incorporated into keto eating plans. It provides plenty of fat to keep you satisfied.
However, added sugars are a concern with some commercial brands. Check labels carefully and look for options without questionable fillers or sweeteners.
The Healthiest Liver Sausage Options for Keto Diets
While liver sausage can fit into keto macros, not all types are created equal in terms of ingredients. Here are some tips for choosing the healthiest options:
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Seek out traditional, European-style liverwurst which has a higher liver content and less filler.
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Avoid brands with added sugars like dextrose or unhealthy oils like soybean oil.
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Look for options cured with natural nitrates like celery powder instead of sodium nitrite.
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Choose pasture-raised, organic liver when possible for more nutritious meat.
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Homemade or artisanal varieties use cleaner ingredients like liver, fat, and spices only.
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Roast your own livers then make homemade pâté for ultimate nutrition and quality control.
With some ingredient vetting, liver sausage can be a nutritious keto-friendly choice.
Health Benefits of Organ Meats Like Liver
Organ meats like liver provide unique health benefits:
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Rich in bioavailable B-vitamins, iron, selenium, zinc, copper, and choline.
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High in vitamin A, an essential nutrient that supports immunity and vision.
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Contains CoQ10, a powerful antioxidant that benefits heart health and energy levels.
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Helps lower LDL and raise HDL cholesterol when consumed regularly.
When included weekly in small amounts as part of a varied whole foods diet, organ meats like liver can have a profoundly beneficial impact on health and nutrient status.
Bottom Line
Liver sausage fits into keto macros with its high fat content and low carbohydrate levels. However, not all commercial brands use quality ingredients. Seek out traditional European liverwurst, watch out for added sugars, or make your own for the healthiest options. When ingredients are vetted, liver sausage can be an occasional nutrient-dense addition to a well-formulated ketogenic diet.
Nutritional Benefits of Braunschweiger on Keto
Braunschweiger offers several nutritional benefits that make it a great choice for those following a keto diet:
- High in protein: Protein is important for keeping muscle mass and staying healthy in general. As a good source of high-quality protein, Braunschweiger is a great food to add to a keto meal plan.
- High in Healthy Fats: It’s important to eat enough healthy fats while on a keto diet. A lot of healthy fats are found in Braunschweiger, like omega-3 fatty acids, which are good for your heart.
- Full of minerals and vitamins: liverwurst has a lot of important minerals and vitamins, like iron, zinc, vitamin A, and vitamin B12. These nutrients are very important for keeping your immune system healthy, making energy, and being healthy in general.
Incorporating Braunschweiger into a Keto Diet
Here are some creative and delicious ways to enjoy Braunschweiger while following a keto diet:
- Braunschweiger Spread: Mix Braunschweiger with cream cheese, garlic, and herbs to make a tasty spread. You can eat this spread on low-carb vegetable sticks or crackers that are good for keto.
- Brueger Salad: To make a tasty salad, mix diced Brueger with mayonnaise, mustard, and chopped pickles. You can put it on lettuce or use it to fill keto-friendly wraps.
- Brueger Omelette: For a protein-rich breakfast, add slices of Brueger to your omelette in the morning. Add some avocado and cheese on top for a filling meal.
- Large lettuce leaves can be used as wraps to hold sliced Braunschweiger, avocado, and your favorite keto-friendly toppings. This makes for a quick and easy meal.
- Braunschweiger Charcuterie Board: Put slices of Braunschweiger on a charcuterie board with olives, nuts, and keto-friendly cheeses for a tasty and filling snack.
Liverwurst…It’s Not the Wurst!
FAQ
Is liver sausage high in carbs?
Is Braunschweiger ok for keto?
What sausages are keto friendly?
Is liver sausage a processed meat?
Is liver a keto meat?
Liver is one of the best keto meats out there. It is extremely nutrient-dense, high in protein, and low in carbs — especially if you choose to eat poultry livers. Organ meats can be a bit intimidating, but you won’t regret it.
What foods are good for the liver? What foods are bad for the liver?
Fresh, as natural foods as possible like fruits and vegetables, are good for the liver. Lean meats like chicken, fish, and lean red meat also support liver health. Ultra-processed foods, fast foods, sweets, sugary, soft drinks, and the excessive consumption of some teas, tinctures, and plants can harm the liver.
Is liverwurst a sausage?
Liverwurst is a seasoned and spreadable meat-based product that comes in the shape of a sausage. Originating in Germany, liverwurst is particularly famous across Europe, and it is widely available throughout the world. Liverwurst typically comes in two main varieties; one has a firmer (but very soft) texture, and it is sliceable.
Is liver a keto diet?
Yes. Liver is a keto powerhouse. While the carb amounts change slightly between animals, livers are high in protein, have an incredible amount of minerals and vitamins, and have very few carbs. This means liver is a great addition to any keto diet.