Sweet Potato Chips on a Carnivore or Keto Diet: A Surprisingly Compatible Snack

For those following a carnivore or strict ketogenic diet, the inclusion of sweet potato chips might seem like a contradiction. However, with mindful preparation and moderation, this comfort food can be enjoyed without derailing dietary goals. This article explores how sweet potato chips can fit into a carb-conscious lifestyle, offering recipes and considerations for incorporating them into your eating plan. Although sweet potatoes are not strictly carnivore, they can be enjoyed in moderation on cyclical keto or low-carb diets.

The Allure of Sweet Potato Chips

The appeal of crunchy, savory chips is undeniable. For those who miss the satisfaction of traditional French fries or potato chips, sweet potato chips offer a potentially healthier and more flavorful alternative. Many find the taste of sweet potato fries even more appealing than regular fries. Plus, making them at home allows for control over ingredients and portion sizes.

Nutritional Benefits (in Moderation)

While a carnivore diet primarily focuses on animal products, and strict keto diets limit carbohydrate intake, sweet potatoes offer some nutritional benefits that can be considered within a broader dietary context:

• Vitamin A: Sweet potatoes are exceptionally rich in Vitamin A (in the form of beta-carotene). A 200g serving (approximately 1 cup) can provide over 769% of the daily recommended intake. Beta-carotene is a safe form of Vitamin A, as it doesn't lead to toxicity even in high amounts.
• Post-Workout Fuel: For those engaging in strength training, sweet potatoes can be a beneficial post-workout option. The insulin spike they induce can aid in muscle recovery and growth.

However, it's crucial to remember that these benefits come with the understanding of moderation. Overconsumption of sweet potatoes can easily exceed carbohydrate limits for strict ketogenic or carnivore-adjacent diets.

Sweet Potato Chips Recipes

Here are a couple of recipes to try, keeping in mind the need for moderation and careful portion control:

Read also: Low-Carb Sweet and Sour Chicken Recipe

Simple Baked Sweet Potato Chips

This recipe is incredibly straightforward, relying on the natural flavors of sweet potatoes enhanced with oil and spices.

Ingredients:

• 2 lbs sweet potatoes, cut into large wedges or thin slices (using a mandoline slicer for even thickness is recommended)
• ¼ cup of olive oil, coconut oil, or ghee (clarified butter) - a mix like ⅛ cup olive oil and ⅛ cup coconut oil can prevent burning
• 2-3 teaspoons of your favorite fresh or dried herbs (thyme and rosemary work well)
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 425°F (220°C).
2. Prepare the sweet potatoes: You can leave the skin on or peel it, depending on your preference. Cut into your desired shape.
3. In a bowl, coat the sweet potato wedges or slices evenly with the oil and herbs. Add salt and pepper.
4. Place the wedges/slices on a baking tray in a single layer to ensure even cooking. Use parchment paper to line the baking sheets.
5. Bake for approximately 20 minutes, flipping halfway through, or until the chips are crispy and golden around the edges.
6. Test for doneness by inserting the tip of a knife; it should slip in easily.
7. Remove from the oven and let cool slightly on the baking sheets before serving.
8. Store in an airtight container, preferably in the refrigerator, to extend shelf life.

"Carnivore-Friendly" Butternut Squash Chips (Sweet Potato Alternative)

This recipe uses butternut squash as a substitute for sweet potatoes.

Ingredients:

• 1 Butternut Squash
• Gum Arabic Powder
• Water
• Sea Salt
• Lard or Avocado Oil (for frying)
• Optional: Sweet Potato Extract

Instructions:

1. Peel and cut off the top of a butternut squash.
2. Thinly slice the butternut squash using a knife or a mandoline slicer. Set aside.
3. To a large bowl, add in the gum arabic powder, followed by the water and a pinch of sea salt. As an option, add in a drop of sweet potato extract. Mix to combine.
4. Next, add in the sliced squash to the bowl. Toss to coat the squash evenly with the gum arabic paste.
5. Fill a small saucepan with lard or avocado oil for frying. Shallow fry the squash for a few seconds per side. Remember to not overcrowd the saucepan.
6. Line a rack with parchment paper and dehydrate the squash at 135°F for 8-10 hours. Or, bake in the oven at the lowest temperature.
7. Sprinkle on some sea salt as desired. Enjoy the chips immediately.

Notes:

• When shallow frying, fry for only a few seconds per side and use a grease splash guard if available. At this time, the chips will not be crispy.
• Another option is to use an avocado oil spray after dehydrating. Then, sprinkle on the sea salt. Allow the chips to cool on the rack to crisp up in room temperature.
• If the shallow frying step is skipped, the texture of the chips might differ.

Considerations for Keto and Carnivore Diets

• Carb Count: Sweet potatoes are relatively high in carbohydrates compared to the almost zero-carb target of the carnivore diet. Always calculate the carbohydrate content per serving and adjust portion sizes accordingly.
• Cyclical Keto: Some individuals follow a cyclical ketogenic diet, which includes periods of higher carbohydrate intake. Sweet potatoes can be strategically incorporated on these "refeed" days to replenish glycogen stores.
• Individual Tolerance: The ketogenic diet is individualized. Some people may be more tolerant of carbohydrates than others. Monitor your body's response to sweet potatoes and adjust your intake accordingly.
• Moderation is Key: Even if you allow for some carbohydrates in your diet, moderation is essential. Treat sweet potato chips as an occasional treat rather than a staple food.
• Preparation Methods: Baking is generally a healthier option than frying, as it reduces the amount of added fats.
• Spice it Up: Feel free to experiment with different spices to enhance the flavor of your sweet potato chips. Garlic salt, paprika, or even a touch of chili powder can add a delicious twist.
• Dips: Be mindful of the dips you choose to accompany your sweet potato chips. Opt for low-carb options like guacamole, sour cream, or homemade dips using keto-friendly ingredients. Pimento cheese spread or green olive dip is also a good choice.

Are Sweet Potato Chips "Healthy"?

The term "healthy" is subjective and depends on individual dietary needs and goals. While sweet potatoes offer some nutritional benefits, they are not a necessary component of a carnivore or ketogenic diet. If you choose to include them, do so in moderation and as part of a well-planned eating strategy.

Common Misconceptions

A common concern is that homemade chips, like sweet potato or zucchini chips, will be soggy. However, when baked correctly at a high temperature and thinly sliced, they can achieve a satisfying crispness.

Read also: Satisfy Keto Cravings

Read also: Healthy Comfort Food: Keto Meatballs

tags: #sweet #potato #chips #carnivore #diet