Keto Food List
Ranch
Condiments
Avoid
Per 100g
Net carbs
5.9g
Total carbs
5.9g
Fats
44.5g
Protein
1.32g
Calories
430
Glycemic Index
-
Fiber
-
Sugars
4.69g

Is Regular Ranch Keto-Friendly?

Unfortunately, the regular ranch is not keto-friendly as it is high in carbs and highly processed with harmful non-keto ingredients such as modified starch, sugar, and soybean oil.

Better to Avoid

  • Regular ranch dressing is high in carbs and sugars (5.9g of net carbs per 100g), and it is thus best to avoid it as much as possible.
  • To maintain ketosis, you should limit your daily carb servings from 20g to 30g.
  • The ranch also contains a lot of high-carb sweeteners such as sugar, corn syrup, maltodextrin, and fructose. These sugars lead to a spike in blood sugar levels, thus inhibiting ketosis.
  • Instead, you should look for other low-carb ranch dressing brands that use keto-friendly sweeteners such as stevia, erythritol, and monk fruit.
  • During ketosis, your body burns fat for fuel instead of carbs. Your keto diet macros should thus be 70% fats, 20–25% protein, and 5–10% carbs. 
  • Regular ranch is rich in fats, but it is not a good source of fats on keto.
  • Your body needs to get fats from healthy sources to burn clean fuel on keto.

Highly Processed Food

  • Regular ranch dressing is highly processed and contains harmful ingredients such as sugars and highly refined oils such as soybean oil.
  • Highly refined oils are also extracted using high heat and chemicals. The extraction process destroys the nutrients from the oil and replaces them with toxic ingredients.
  • Regular ranch dressing also contains harmful additives such as modified starch and sodium benzoate. These additives are detrimental to your health, and you should avoid them on keto.
  • It is advisable to get your nutrients from minimally processed foods to achieve the best results on keto.
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