1. All Types of Meat: Carbohydrate-Free Food?

Carbohydrates in meat are not equally distributed across various types. Naturally, most fresh or unpreserved meat products tend to have a lower or almost zero carb value. There are, however, some types of meat and meat preparations that have a higher carbohydrate value. For instance, organ meats such as liver and heart contain within their structure glycogen, which is the reason for the carbs being present in such cuts in higher amounts.

On the other hand, certain meats that have been chemically treated such as sausages and deli meats have a higher sugar value because of the use of preservatives and fillers. It is helpful to know about meats that add hidden carbs so that meals can be designed accordingly based on dietary requirements.

2. Carbohydrates Level in Red Meat vs. Poultry

With the exception of chicken, turkey, and duck which contain nearly none, carbohydrates in red meat such as beef, pork, lamb, and other organ meats such as the liver may reach levels between 2 and 5 grams. It contains glycogen. Depressed cuts like thighs and drumsticks are more mucky and hence contain more carbohydrate due to blood and connective tissue.

Key Takeaway: When looking to minimize carb content, focus on cuts like steak, chicken breast, and round cuts as they are muscle cuts with minimal carbohydrate content.

3. Carbohydrates Level in Processed and Cured Meats

Processed meat products are a different case, and here the hidden carbohydrates can exceed expectation, sometimes drastically. According to statistics, almost every eighth slice of bacon, ham, sausage, or any other cold cut contains a flavoring or preservative from a list that commonly includes:

• Sugar or syrups used in curing processes
• Dextrose or maltodextrin for stuffing
• Certain starches added to sausages or various meat products

Actually, nearly every ham and sausage may include 1-3 carbohydrates in each serving depending on its type. When following a strict keto diet, it is essential that the label be checked for any added sugars.

4. Carbohydrate Content in Seafood

Fish and shellfish are fundamentally very low in carbohydrates. Salmon, cod, or tuna contain almost no carbohydrates, making them perfect for those following a low-carb diet. However, some shellfish such as shrimp, lobster, and mussels contribute a few carbohydrates, approximately 1 to 3 grams per serving. This is due to small amounts of glycogen present, mainly in shellfish.

Tip: For the lowest carbohydrate options, stick to fatty fish like salmon, sardines, or mackerel, which provide health benefits while remaining virtually carb-free.

5. Choosing Meat on Keto and Low-Carb Diets

For those focused on maintaining low carbohydrate levels, here are some tips to consider:

• Read labels carefully: When buying processed meats, look for “no added sugar” or “unsweetened” on the label to avoid unexpected carbs.
• Stick to fresh cuts: Fresh beef, chicken, pork, lamb, and fish are naturally low-carb, so prioritize these for minimal carbohydrate intake.
• Be mindful of organ meats: If consuming liver or heart, limit portion sizes to control the slightly higher carbohydrate content.

6. The Impact of These Carbohydrates on Keto and Low-Carbohydrate Diets

On a ketogenic diet, it’s possible that even small amounts of carbohydrates can accumulate throughout the day, especially when consuming high-carbohydrate meats such as liver or processed meats, which may lead to elevated insulin levels. Nevertheless, the amount contained in fresh cuts of meat is trivial for the majority of low-carb dieters. The most important point is to manage and plan the diet; understanding that different meats have varying levels of carbohydrates enables efficient management and modification of the diet.