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Sauces are used in many Italian cooking recipes. They add a lot of flavour and there are a vast range of different sauces out there for various meals. However, most ready-made sauces contain a lot of carbs, mainly coming from sugars. This makes them not Keto friendly as your body would no longer be in ketosis. Store bought sauces might be convenient to use, but they typically have a lot of additives and artificial ingredients. If you make your own homemade sauces, you can easily make them lower in carbs. Thus, it would be easier to fit them within your daily carb limit on a Keto diet.
1. Eliminate or Substitute Sugar
As we’ve mentioned before, a lot of ready-made sauces and sauce recipes require sugar which is not Keto friendly. One of the easiest ways to make sauces lower in carbs is to eliminate or to substitute sugar within sauces. If you are making a sauce and you would prefer it to be sweeter, you can add monkfruit, erythritol or any other carb free sweetener of your choice to the recipe.
2. Take out the flour and potatoes
Potatoes and flour are the typical ingredients found within recipes which are used to thicken up sauces. However, in order to make a sauce rich and creamy, you don’t need these, but rather you can use cream cheese or heavy cream. Both of these are high in protein and fat but low in carbs, making them the perfect substitutes forlow carb diets! Due to the high fat content of these two ingredients, they will keep you fuller for longer and more satisfied. You can easily adjust the thickness of your sauces to your liking.
3. Choose ingredients which are higher in fats and protein
Sauces can be used with other meals not just with pasta. Sauces are also ideal with noodles, rice, as a topping on vegetables and even for chicken or meat dishes. For instance, satay sauce made with peanut butter and coconut cream is perfect for a Keto diet as these ingredients are higher in fat and protein, whilst being packed with flavour. Satay sauce would complement our AMAZING LOKARB Konjac Rice and Angel Hair Shirataki Noodles quite well if we might add :)
4. When in doubt, go simple!
The wonderful thing about Italian cooking is the way simple and basic ingredients are used to create the most delicious flavours. Italians are known for their simple pasta dishes which sometimes use a few natural ingredients such as olive oil, olives, lemon juice and eggs. You can easily make a Carbonara with our AMAZING LOKARB Fettuccine Noodles as the ingredients for Carbonara sauce are basically all low in carbs! You can even go the healthy route and make your own homemade low carb, healthy pesto. I promise you it will taste better than the ready-made ones you can purchase from the store!
Conclusion
As you can see, you don’t need to cut out sauces whilst being on a low carb diet. All you need to do is make a few adjustments and voila you have lower carb sauces ready to go! A Keto diet can still include all of your favourite flavourful meals and your cravings can still be satisfied! Some sauces can be so low carb and yet still so delicious that you can serve them to your family and they won’t even realise they are any different to the classic recipes. Unlike the common misconception, you don’t even need to go out and buy a lot of crazy ingredients which you can barely get a hold of to make low carb sauces. We recommend you try out natural ingredients which are higher in fats and protein and combining them in different ways!
