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Incorporating duck into the ketogenic diet

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Whether it’s to lose weight or just because of food preferences, more and more people are going keto. Products like Greek yogurt, cheese and fatty proteins are gaining popularity alongside the rise of this high‑fat, low‑carb diet. Duck meat is perfect for those who have adopted a keto lifestyle, as it has high levels of monounsaturated fatty acids without any carbohydrates. Here are some of the many ways you can include duck in your keto meals.

 

Keto-what?


What does being “keto” even mean? The ketogenic diet consists of eating very low amounts of carbohydrates, less than 20 g per day, and high amounts of fat. This will lead the body to enter ketosis, a metabolic state in which energy is drawn from fat reserves rather than carbohydrates.

 

Keto‑friendly foods, which are high in fat but low in carbs, include red meat, ham, bacon, fatty fish, dairy products, nuts and grains. On the other hand, potatoes, rice, pasta, bread, legumes and most fruits are restricted from the diet.

 

 

Prime meat


Apart from being delicious, easily accessible and undeniably versatile, duck meat is high in omega-3, omega-6 and monounsaturated and polyunsaturated fatty acids. These healthy fats are essential for the human body to function properly. They also help prevent certain cardiovascular diseases, lower your risk of developing type 2 diabetes and reduce bad cholesterol. Duck is an excellent source of iron, riboflavin and niacin. Plus, it’s low in calories, with an energy intake of as few as 190 calories per 100 g serving. Impressive, isn’t it?

 

Whether you prefer a whole duck, just the breasts or chops, or prepared products like rillettes or sausages, duck can be enjoyed in countless ways—each one more scrumptious than the last—and it fits perfectly into a low‑carb diet.

 

  • Duck and bacon kebabs [›››]
  • Italian duck sausage and vegetable skewers with papaya salsa [›››]

 

A healthy fat


Duck fat [›››], has much lower levels of saturated fatty acids than other animal fats—in fact, it’s closer to olive oil—making it a smart choice that’s ideal for cooking keto-friendly meals. What’s more, it has a high heat tolerance, which means it’s great for frying and sautéing other ingredients.

 

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