For those embracing a ketogenic lifestyle, understanding the carbohydrate content of various foods is crucial. The keto diet emphasizes a high-fat, low-carbohydrate intake, typically restricting net carbs to between 20 and 30 grams per day, to shift the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This article explores whether capers, with their distinctive flavor, can be included in a keto diet.
What are Capers?
Capers are the green, unripened flower buds of the caper bush, native to the Mediterranean region. Known for their salty, briny flavor, they are often used to add brightness to dishes and cut through richness. Capers are typically added towards the end of cooking to preserve their flavor.
Capers and the Keto Diet
The good news for keto dieters is that capers can indeed be part of a keto diet. They are low in net carbohydrates, making them an easy addition to a keto-friendly meal plan.
Carbohydrate Content
One tablespoon of capers (approximately 8.6 grams) contains about 0.2 grams of net carbohydrates. Some sources indicate that capers contain about 2 grams of net carbohydrates per 3.5 ounces (100 grams). This low carbohydrate count means that capers can easily fit into a standard or low-carb ketogenic diet.
Nutritional Benefits
While capers are low in fats, they offer other nutritional benefits. They are minimally processed and free of harmful ingredients, aligning with the keto diet's emphasis on whole foods.
Read also: Easy Low-Carb Cheese Crackers
Considerations
While capers are keto-friendly, it's important to consider a few factors:
- Sodium Content: Capers are high in sodium due to the pickling process. A single tablespoon contains approximately 202 mg of sodium, which is about 9% of the recommended daily intake for a healthy adult. Individuals with conditions like high blood pressure should factor this into their meal planning.
- FODMAPs: Capers can be low FODMAP in small servings. According to Monash University, a low FODMAP serving size is 1 tablespoon when drained. Larger amounts may be high in fructans, which can trigger digestive symptoms in people with irritable bowel syndrome (IBS).
- Histamine Content: Capers are considered a high histamine food. Individuals sensitive to histamines should consume them in moderation.
- Potassium: Capers contain moderate levels of potassium, with about 25.6 mg per 35 grams (one heaped tablespoon).
Incorporating Capers into Keto Recipes
Capers can be used in various keto recipes to add flavor and zest. Here's an example:
Keto Chicken Piccata
Chicken Piccata is an Italian dish that combines salty capers with lemon juice, chicken, and white wine. Traditional recipes use all-purpose flour, making them unsuitable for a keto diet. However, a keto-friendly version can be made using almond flour instead.
Ingredients:
- Chicken cutlets (or boneless, skinless chicken breasts, butterflied and pounded to ¼ inch thickness)
- Almond flour
- Parmesan cheese
- Salt and pepper
- Avocado oil or olive oil
- Chicken broth
- White wine (optional)
- Lemon juice and zest
- Capers
- Butter
Instructions:
- Season the chicken with salt and pepper.
- In a shallow dish, combine almond flour and parmesan cheese.
- Dredge the chicken in the flour mixture, pressing gently to help it adhere.
- Heat the oil in a pan over medium-high heat.
- Add the chicken and cook for 3 minutes per side, until golden brown and cooked through.
- Remove from the pan and tent with foil.
- Add chicken broth, wine (if using), lemon zest, and lemon juice to the pan.
- Reduce the heat to medium and bring to a simmer.
- Add capers and cook for 2 minutes.
- Turn off the heat and add butter to the pan. Whisk until melted. Season to taste with salt and pepper.
- Plate the chicken and pour the sauce over it.
Other Keto-Friendly Aspects of Capers
- Gluten-Free: Capers are naturally gluten-free, making them suitable for those with gluten sensitivities.
- Vegan and Vegetarian: Capers are vegan and vegetarian-friendly, fitting into various dietary preferences.
- Paleo-Friendly: Capers align with the paleolithic diet, as they are a natural, unprocessed food.
- Kosher: Capers in their natural form are kosher. However, processed capers should be checked for kosher certification.
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