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7 Best Keto-Friendly Seasonings and Spice Blends

31 August 2022

People choose to go keto for a variety of reasons. Some want to lose weight, others fight disease, and some simply want to optimize their health. Regardless of why a person chooses to adopt a keto diet, they still want to enjoy wonderful flavour while doing so. And, of course, spice blends and seasonings are the heart of flavour.

What is a Keto Diet?

Essentially, a ketogenic (keto) diet is one that consists of high fat, moderate protein, and low carbohydrate. Those who follow a keto diet drastically restrict their intake of carbohydrates while bolstering their consumption of fat. As a result, they severely limit or remove fruits, vegetables, and whole grains from their diets.

But why?

The body’s main energy source is carbs. However, when you reduce your intake of carbs, your body needs a new energy source. It switches to a different metabolic state called ketosis and runs primarily on ketones.

When your body enters ketosis, it burns fat far more efficiently. Fat is broken down into ketones, which provide enough energy for the heart, brain, kidneys, and muscles. The body’s blood sugar and insulin levels drop.

The ketogenic diet has been used to treat epilepsy, diabetes, prediabetes, and other diseases. It’s also often used for weight loss.

Foods to Avoid on a Keto Diet

As a ketogenic diet requires the severe restriction of carbohydrates, many foods must be limited or avoided altogether.

For example, fruits (except for small quantities of berries) cannot be eaten on a ketogenic diet. Neither can grains or wheat-based products, such as rice and pasta. Anything with sugar must also be avoided.

In addition, those on a keto diet should also avoid legumes, root vegetables, processed vegetable oils, alcohol, sugar-free foods, and some condiments.

What is a Keto-friendly seasoning or spice?

It’s common to add sugar to many popular seasonings. However, this is not keto. Those following a ketogenic diet must avoid all sugars, including those added to spice blends. Additionally, some spices are also high in carbs, which are also to be avoided on a keto diet.

Therefore, in order for a seasoning or spice to be keto, it must have no added sugars and be naturally low in carbs. Fortunately, most single spices are naturally low carb, which makes it easy to create keto-friendly spice blends.

Keto Spices

  • Salt
  • Black Pepper
  • Onion Powder
  • Garlic Powder
  • Cinnamon
  • Curry Powder
  • Ground Mustard Seed
  • Paprika
  • Fennel Seed
  • Caraway Seed
  • Chili Powder
  • Cayenne 
  • Nutmeg
  • Cloves
  • Cumin
  • Ground Ginger
  • Turmeric

Keto Seasoning Salts

  • Seasoning Salt
  • Garlic Salt
  • Onion Salt
  • Lemon Pepper Salt
  • Garlic Pepper

Top Keto Spices and Seasonings

1. Chili powders

There are many different kinds of chilli peppers, some common, some more obscure! Paprika, chipotle, chile powder,  and cayenne are a few of the most popular varieties.

All members of the pepper family contain a chemical called capsaicin. It’s known to be anti-inflammatory and help safeguard against diseases. In addition, capsaicin can help people lose weight and lower their blood pressure.

Chili powders are keto-friendly, regardless of whether it’s paprika or cayenne. You can expect between 1.2 and 1.6 net carbs per tablespoon of chilli powder.

2. Salt

Those following a ketogenic diet need to consume extra salt than the average person. This is because low carbohydrate diets produce low sodium levels in the blood. Consequently, an individual consuming a normal amount of salt on a ketogenic diet will end up with low insulin and a sodium deficiency.

The solution is simply to increase sodium intake. Using seasoning salts can be a great way to get more flavour and salt into your diet.

3. Cinnamon

Cinnamon is a diverse spice capable of adding warmth to both sweet and savoury dishes. As it’s low in carbs, there is no problem with consuming cinnamon on a keto diet. In fact, including cinnamon in your diet has many health benefits! This wonderful spice is an anti-oxidant and has anti-inflammatory properties. 

Top Keto Spice Blends

Remember, none of these spice blends are automatically keto. It’s all about the ingredients. Adding starches, anti-caking agents, additives, or sugars will render any of the following spice blends very unfriendly to those on a keto diet.

1. Taco Seasoning

As many food developers add sugar and starch to taco seasoning blends, it can be hard for keto consumers to find a product they can eat. However, taco seasoning can be keto. It’s a simple blend of chili powder, cumin, paprika, garlic powder, onion powder, oregano, salt, and pepper.

2. Everything Bagel Seasoning

Everything Bagel Seasoning is a fantastic, simple spice blend great for those on a ketogenic diet. It contains white and black sesame seeds, poppy seeds, sea salt flakes, dried garlic, and dried onions. Plus, it doesn’t have to go on bagels! Add this spice blend to homemade crackers, cream cheese dip, eggs, or your favourite protein source.

3. Adobo Seasoning

Adobo is a Latin American spice blend perfect for adding a bit of heat to protein dishes. It can be used as a seasoning or turned into a marinade. Adobo is made of garlic powder, onion powder, oregano, salt, and pepper.

4. Curry Powder

Curry powder is a spice blend containing many powerfully healthy ingredients. For example, it contains turmeric, cumin, ginger, and black pepper. Many of these are anti-inflammatory and good for your heart! Curry powder is also incredibly low in carbs and tends to be minimally processed, so it rarely contains sweeteners.

Create Your Keto-Friendly Spice Blends With Hela Spice!

Hela Spice is an industry leader in the development of fantastic flavours. We blend seasonings and spices to deliver unparalleled results that entice consumers- no matter what diet they follow!

To appeal to those following a keto diet, spice blends and seasonings must be low carbohydrate. In addition, they must have no added sugars or starches. As most single spices are naturally low carb and lack additives, they are the perfect base for keto-friendly spice blends.

To learn more about our custom spice blending at Hela Spice, visit our website here or contact us here.

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