IS BLACK PUDDING KETO-FRIENDLY? CAN YOU FIT THIS SAVOURY SAUSAGE TREAT INTO YOUR KETO DIET?
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Time to read 6 min
You may be curious whether black pudding can be added to your meal plan.
This tasty savoury sausage is loaded with protein, iron, zinc and vitamin B12 - all nutrients that support a keto lifestyle.
But wait! Is Black Pudding Keto?
The answer is more nuanced than you would expect.
In this article, we'll break down the nutritional profile of black pudding and look at how it may or may not fit into a well-formulated ketogenic diet…
What is Black Pudding?
Black pudding is a blood sausage that enjoys celebrity status in the UK and Ireland. And if you haven't encountered it before, you're in for a tasty revelation!
This savoury delicacy is made by blending pork blood with fillers like oatmeal, suet or barley. It's then seasoned with spices such as pepper, nutmeg and allspice. Yes, it is basically a blood pudding!
The spiced blood mixture gets stuffed into casings. Traditionally made from pig intestines and boiled or fried to cook through.
Black pudding is often served as part of a full English breakfast platter. But it also shines in dishes like stews, casseroles and salads and adds protein and fat to a meal. It boasts a distinctively rich, "meaty" flavour with an umami kick.
How is Black Pudding So Nutrient-Dense?
The combination of ingredients that go into black pudding—including pork blood, fat, and oatmeal or barley—make it a remarkably nutrient-dense food. Here's a nutritional breakdown per 100g serving:
| Calories: | 319 |
| Protein: | 14g |
| Fat: | 26g |
| Total Carbs: | 7g |
| Fiber: | 1g |
| Net Carbs: | 6 g net carbs |
As you can see, a single serving of black pudding is low in net carbs but not carb-free. It provides large amounts of protein, healthy fats, and essential nutrients.
With only 6 g net carbs per 100g serving, you should be able to enjoy some of this savoury delight, even when following a strict keto diet.
As we will talk about below, be aware that the number of grams of net carbs in black pudding can vary depending on where you shop!
RELATED: If you want to know more, you may want to read our article on the Top High-Fat Keto Foods
Can Black Pudding Fit into a Keto Diet? Is Black Pudding Keto?
So, Is Black Pudding Keto? The short answer is Yes!.. With a few caveats.
The 26 g fat per serving can help promote feelings of fullness, which supports adherence to a keto diet. Black pudding also supplies fibre for digestive health.
However, its carb content must be accounted for when meal planning. Moderation and balance are key when incorporating black pudding into a ketogenic lifestyle. Make sure to check labels to be sure of carbohydrates.
If trying to lose weight on keto, black pudding can provide flavour and variety without derailing progress if calories are accounted for. Avoid overdoing portions! On higher carb days, limit black pudding intake to stay in ketosis.
How Black Pudding Affects Blood Sugar on Keto
The good news is that black pudding has a low glycemic index, which won't lead to big blood sugar spikes. This is due to its high protein and fat content, which slows carb absorption.
However, black pudding does contain some carbohydrates that could add up quickly. A 100g serving provides around 7g of total carbs, which must be limited to stay in ketosis.
Black Pudding is a dense food; those calories and carbs can add up quickly. 100g of Black Pudding really isn't that much.
The bottom line is black pudding can be part of a keto diet in moderation. But be mindful of portions and opt for healthier fats, such as olive oil and avocadoes, whenever possible. Limit intake if you have blood sugar or cardiac concerns. As with any food, consider both benefits and drawbacks.
RELATED: If you want to know more about getting started on Keto, you may want to check out our Beginners Guide To Keto
Be Aware: Carb Count Can Vary by Black Pudding Brand
When adding black pudding to a keto diet, it pays to read labels carefully, as the carb content can fluctuate substantially between different brands.
Some brands carb content can be over 25g per 100g!
That would kick you straight out of ketosis, so be mindful!
Traditional recipes for black pudding do contain some grams of carbs from fillers like oatmeal or barley. However, the exact amount can range quite a bit in commercial products.
Some mass-market black pudding sausages may contain over 20g net carbs per 100g serving. Yet quality artisanal varieties may provide as little as 5g per 100g.
Seek out brands with lower carb counts and simpler, whole food-based ingredients.
You may find speciality keto-friendly black pudding options made with almond flour or other low-carb fillers. Chat with your local butcher to request custom formulations as well.
Stay vigilant about hidden carbs from sneaky fillers, especially if you are working hard on weight loss efforts!
And be aware of those pesky artificial sweeteners and dodgy food additives, too!
RELATED: If you want to know more, you may want to read our article on Artificial Sweeteners
What About White Pudding? Is that Keto?
Alongside black pudding, another traditional British and Irish sausage worth mentioning is white pudding. Can you eat white pudding on a low carb diet?
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Like its dark-hued cousin, white pudding consists of pork meat, fat, oatmeal, and seasonings. However, it omits the blood, resulting in its pale colour.
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Nutritionally, white pudding is quite similar to black pudding, with a comparable amount of protein, fat and iron. But it tends to be slightly higher in carbohydrates.
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A 100g serving of white pudding typically provides around 15g total carbs and 5g fibre, equaling a net carb count of 10g. This lands just under 1g net carbs per ounce.
For keto dieters, white pudding can be like black pudding, carb-wise. But as always, check the nutrition facts rather than relying on averages to maintain the proper carbohydrate intake.
Both black and white pudding can provide nice nutritional boosts and a flavour change of pace while in the state of ketosis. Just remember to check labels and ask the butcher questions!
Delicious Ways to Enjoy Black Pudding on Keto
Looking for keto-friendly recipes that showcase black pudding? Get ready for some mouthwatering meal inspiration while keeping your carb intake low!
Black Pudding Breakfast
Start your day right with a lovely low-carb breakfast! Black pudding and eggs go together perfectly first thing in the day. Pan-fry the sausage alongside sunny side up or scrambled eggs for a protein-packed breakfast.
Try it with a boiled egg or with bacon for an authentic 'dirty keto' approach! Possibilities are endless, even using simple ingredients.
Black Pudding Salad
Add sliced, pan-fried black pudding to a fresh salad of leafy greens, avocado, cucumber and cherry tomatoes for a lighter lunch. Drizzle with olive oil and balsamic for a tasty keto salad.
Cauliflower Mash with Black Pudding
Enjoy comforting cauliflower mash topped with pan-fried black pudding slices. Boil cauliflower until tender, then mash with butter, cream and salt for a delicious low-carb side.
Black Pudding Cabbage Stir Fry
Whip up a quick keto dinner by stir-frying shredded cabbage with black pudding slices, garlic and ginger. Steamed broccoli or green beans are great options to be served alongside.
Black Pudding and Cheese Omelet
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Make an omelette with crumbled black pudding and shredded cheese for a satisfying any-time keto meal.
Get creative in the kitchen with black pudding! It pairs nicely with so many keto-approved foods.
Finally On... Is Black Pudding Keto?
Indulging in black pudding while following a ketogenic diet requires a little bit of forward-thinking and label-checking.
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This classic UK blood sausage boasts a stellar nutrient profile. It provides protein, essential vitamins and minerals, plus healthy fats to promote satiety.
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However, black pudding contains some carbohydrates that could accumulate quickly.
Also, some brands have LOADS of added carbs that you need to avoid.
Remember to pay careful attention to nutrition labels when shopping for Black Pudding. Or ask your butcher what the ingredients include. That way enjoying black pudding can be part of a well-formulated keto lifestyle without worrying about being dumped out of Ketosis!
RELATED: If you enjoyed this blog, you may want to read our article on the Eating Out on Keto
Suzie Walker
Suzie Walker is a qualified Nutritional Therapist from the College of Naturopathic Nutrition London and co-founded The Keto Collective, a company that aims to make it easier for those following the keto way of eating to find whole food, great tasting, keto alternatives to their everyday favorites.
