Keto Food List
Polenta
Pantry
Avoid
Per 100g
Net carbs
12.5g
Total carbs
12.5g
Fats
0.28g
Protein
1.12g
Calories
58
Glycemic Index
18
Fiber
0.6g
Sugars
0.25g

Is Polenta Keto-Friendly?

Polenta is not keto-friendly. If not consumed minimally, it is too high in net carbs and will kick you out of ketosis.

Too High in Carbs

  • During keto, you should limit your daily carb intake from 20g to 30g to maintain ketosis.
  • Polenta is, however, high in carbs as it contains 12.5g of carbs per 100g serving. You, therefore, need to avoid or minimize its consumption as much as possible.
  • It would be best to calculate the macros in your food to settle on serving sizes that satisfy your net carb requirements.

Low in Fats

  • During ketosis, your body burns fat for fuel instead of carbs. A keto diet should be high in fat, moderate in protein, and low in carbs.
  • Ideally, the macronutrient ratio in a keto diet should be 70% fats, 20–25% protein, and 5–10% carbs.
  • On the other hand, polenta is high in carbs and low in fat, which is the opposite of a keto diet. You, therefore, need to substitute polenta with other foods that are low in carbs but high in fats. Examples of such foods are salmon, avocado, and ghee.

Clean Label but Not Keto-Friendly

  • Polenta is barely processed and does not contain harmful non-keto ingredients such as sweeteners, sugar, and highly refined oils.
  • Polenta is rich in starchy carbs, and if you have diabetes, you need to minimize its consumption as it will raise your blood sugar levels.
  • Polenta is rich in antioxidants which protect you from age-related diseases. It also has fiber, which significantly helps with bowel movements.
  • Despite the numerous health benefits of polenta, it is not suitable for you on keto as it is too high in net carbs. 
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