Are organ meats keto-friendly?
Do organ meats contain any carbs?
Is organ meat even high enough in fat to help my keto diet?
If you’ve set out to do keto the nose-to-tail way, you’ve probably asked yourself these types of questions. This article will be looking at the nutritional profile of organ meats — before highlighting how they could make your keto experience even better.
Does Organ Meat Contain Carbs?
Meat isn’t exactly known for its carbohydrate content, so you might be surprised to hear that organ meats often contain small amounts of carbs.
This is especially true of beef liver (liver is a storage vessel for excess carbohydrates). [1]
Fresher organ meats tend to have more carbs than not-so-fresh ones. Hunter-gatherers of the past probably got even more carbs, since their successful hunts gave them access to organs and muscle meats still loaded with glycogen. [2]
Below are some values to help you get a better idea of how many carbs are in 100 grams of organ meats:
While organ meats contain some carbs, they’re unlikely to use up much of your daily carb limit. You’d have to eat a kilo of liver to even get close to the upper limits of keto!
Why Keto Requires Some Carbs
Generalisations often lead people to extremes. If you’ve noticed benefits in going from high-carb to keto, for example, you might begin to think that going zero carb is even better.
For most people, however, it’s not.
That’s because the glycoproteins our mucous membranes rely on are made exclusively from carbs. These mucous membranes, in turn, provide natural lubrication for our sinuses, throat, and GI tract. [3]
Since glycoproteins can only be produced from dietary carbs, going completely carb-free can result in deficiencies as the body directs its limited glucose reserves elsewhere.
Eating zero dietary carbs may be linked to increased rates of stomach, duodenum, and colon cancer, especially if one’s diet is lacking both carbs and protein. This increased cancer risk seems to manifest slowly over time — but it’s there. [4][5]
In other words, the fact that some organ meats contain carbs is far from a bad thing. These trace carbs might actually lead to some unexpected health benefits.
Most people seem to do best when keeping their carbs in the 20-50 grams per day range.
This allows one to stay in ketosis while ingesting just enough carbs to fuel glucose-dependent functions. Perhaps our ancestors were wise to eat fresh, glycogen-filled liver the way they did!
Is Organ Meat Keto Diet Friendly?
These considerations lead us to an important question: is organ meat keto-friendly?
The answer is a resounding yes. Organ meat is a wonderful addition to any keto diet!
It makes up for many of keto’s biggest weaknesses — like glucose deficiency and lack of antioxidants — with ease. Organ meats are surprisingly rich in antioxidants, and these antioxidants are more readily absorbed by your body than the ones found in fruits and vegetables.
“Phytochemicals [plant chemicals] as dietary components are not essential for short-term well-being,” confirms a 2009 study. Most plant antioxidants are converted by our bodies into secondary metabolites before they even get used. [6]
The nutrients in organ meats, on the other hand, are usually highly bioavailable. Their antioxidants come to us in the form of vitamin E and selenium, two underrated but hugely important oxidation fighters. Virtually all organ meats are rich in easily-absorbed heme iron B vitamins, too. [7]
Basically, organ meats are nature’s version of a low carb, high-nutrient multivitamin.
How Organ Meats Could Reduce Cravings
Did you know that some food cravings are actually your body’s way of leading you to certain nutrients?
On a low carb or keto diet, for example, you might crave salt, eggs, or other savoury foods. These cravings aren’t random; they’re signals meant to lead you towards keto-friendly nutrients. Salt, for example, is critical on a keto diet because it can keep you hydrated and reduce the symptoms of keto flu. [8] Salt may even boost your mood and metabolism! [9]
Anyways, the message is simple: don’t neglect cravings, so long as they aren’t for cake and donuts.
And if you are experiencing cravings, organ meats could help. How? By providing all the nutrients your body needs to feel nourished and satisfied.
Are organ meats high in protein?
Yes — this is the main way they may promote satiety, in fact. Study after study has shown that protein increases one’s feelings of satiety and fullness after a meal. [10] Protein may also stabilise your blood sugar, thereby helping you stay full for longer without feeling the need to snack.
Organ meats are also rich in specific amino acids, like glycine, that most people no longer get in their diets. These inhibitory amino acids may boost one’s mood by interacting with neurotransmitters like GABA. [11][12]
In other words, a keto diet rich in organ meats could have you feeling satiated and happy.
Are organ meats high in fat?
That depends. Most of them are much higher in protein than fat, even by calorie.
But the small amounts of fat may go a long way — organ meats are rich in healthy saturated fats like stearic acid and conjugated linoleic acid. Good for both you and your mitochondria, these fats complement the keto diet pretty perfectly. [13]
Organ Meats for Energy?
Last, but not least, organ meats could support your keto diet by helping your body stay energized.
This concept might sound cryptic…but it’s actually grounded in science. All of the cells in your body need energy, not just to function, but also to maintain their structure. [14]
And the nutrient profile of organ meats means these foods may directly support mitochondrial energy production. [15] So far research has discovered B-vitamins, unique peptides, and yet-to-be-discovered “anti-fatigue factors” in organ meats. Mice that are fed liver supplements swim multiple times farther than those who do not. [16]
What does this mean for people on the keto diet? The possible benefits include higher energy, better endurance, and a reduced chance of getting ‘keto flu.’
Where to Find Keto-Friendly Organ Meats
In modern times, however, finding organic, grass-fed organ meats has become difficult. Many people don’t have access to family farms that provide quality organ meat.
That’s where Hirsch’s Organic Organ Meat Capsules come in.
Organ Meat Capsules are easy to consume, since there’s no need to cook and eat organ meats, and premium quality, since everything is sourced from grass-fed beef from certified-organic British farms.
Our Organ Meat Capsules place the power of nose-to-tail eating in the palm of your hand. They make good nutrition simple! Six capsules provide many of the daily nutrients you need to thrive:
- 108% NRV of vitamin A
- 132% NRV of vitamin B12
- 47% NRV of copper
- 17% NRV of selenium
If you’re trying to thrive on a keto diet, organ meats are here to help. They’re delicious, nutritious, and — thanks to Organ Meat Capsules — more convenient than ever.
