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Is Submarino Keto-Friendly?

Submarino on a kitchen counter

If you're following a ketogenic diet, you might be wondering, "Is Submarino Keto-Friendly?" As you embark on your ketogenic journey, it's crucial to understand which foods align with your dietary goals and which ones might potentially hinder your progress.

In this article, we delve into the carbohydrate content of Submarino, explore its role in a ketogenic diet, and discuss possible health implications.

We also offer practical tips to avoid Submarino in your keto meal plan, suggest potential keto-compatible alternatives, and provide concluding thoughts on this popular food item.

As always, it's important to remember that while any diet change can have significant effects, this information is not intended as medical advice.

Always consult with a healthcare professional before making changes to your diet.


  • Submarino is not generally considered keto-friendly due to its high net carb content.
  • Consuming Submarino can potentially interfere with maintaining a state of ketosis, a key aspect of the ketogenic diet.
  • There are numerous keto-friendly alternatives to Submarino which can help keep your diet varied and satisfying.

Is Submarino Keto-Friendly?

Now, to the million-dollar question: Is Submarino Keto-friendly? With regret, we have to say no, it isn't.

Let's discuss why. Submarino has a carbohydrate content of 10.05g per 100g. As you're likely aware, the hallmark of a ketogenic diet is its low carbohydrate content. Typically, to maintain ketosis - where your body burns fat for fuel instead of carbohydrates - your diet should consist of 70-75% fats, 20-25% proteins, and only 5-10% carbohydrates.

To put it in perspective, if you're following a strict keto diet and limiting your carb intake to around 20g per day, consuming 100g of Submarino would already take up more than half of your daily carb allowance. This high carb content could potentially kick you out of ketosis, the very metabolic state the keto diet aims to achieve and maintain.

Remember, the goal of a ketogenic diet is not just to reduce carb intake, but to shift your body's metabolism from burning glucose to burning fat. Consuming high-carb foods like Submarino can disrupt this delicate balance.

While we appreciate the unique taste and texture of Submarino, its carbohydrate profile makes it a less desirable choice for those following a strict keto diet. However, this doesn't mean that you have to completely eliminate it from your life. We will explore ways to incorporate it into your diet without breaking your ketosis in the next sections.

Can Submarino be Incorporated into a Strict Keto Diet?

Considering the substantial net carb content of Submarino, incorporating it into a strict ketogenic diet could prove challenging. On a strict ketogenic diet, each gram of carbohydrate counts, and the goal is to stay under a specific daily carb limit. Given that Submarino contains 10.05g of net carbs per 100g, even a small serving could consume a considerable portion of your daily carb allotment.

So, while we all love a good Submarino, including it in a strict ketogenic diet might not be the best strategy if you're aiming to maintain a state of ketosis.

However, this doesn't mean you have to exclude it from your diet entirely if you're a fan. The key is to be mindful of your overall carb intake. This is where keeping a food diary or using a diet tracker app can be helpful. These tools can help you track your daily intake of carbs (as well as protein and fat), making it easier to assess where you’re at in your daily allotment and whether a serving of Submarino can be accommodated without tipping over your carb limit.

Another strategy is to save Submarino for those occasional 'treat days' or when you're cycling out of ketosis intentionally - a practice some people on the keto diet employ.

Remember, everyone's body and dietary needs are different, and what works for one person might not work for another. If you're unsure about how to balance your love for Submarino with your ketogenic lifestyle, it may be beneficial to consult with a dietitian or nutritionist who is well-versed in ketogenic diets.

Delving into the Carbohydrate Content of Submarino

When it comes to understanding why Submarino isn't a great fit for a strict ketogenic diet, it's essential to delve deeper into its carbohydrate content.

Submarino contains 10.05g of net carbs per 100g. But what does this 'net carbs' term exactly mean? Let's clarify. The concept of 'net carbs' is simply the total number of carbohydrates in a food minus the fiber content. Why subtract fiber? Because it's a type of carb that your body can't digest, so it doesn't affect your blood sugar levels the way other carbs do.

For those following a ketogenic diet, net carbs are the primary focus because they affect blood sugar levels and, consequently, whether your body stays in ketosis.

Now, let's put this into perspective with Submarino. If you were to eat a serving of Submarino, say 200g, you would be consuming roughly 20.1g of net carbs. If your daily carb limit while maintaining a ketogenic lifestyle is 20g, this single serving of Submarino would exceed your entire day's carb allotment!

This is why it's important to understand the carbohydrate content of your foods, especially when you're following a ketogenic diet. It's not just about the total amount of carbs, but also about the net carbs that can affect your state of ketosis and, ultimately, your health goals.

Nutritional Snapshot of Submarino

Submarino presents a specific set of nutritional values per 100g. Starting with the macronutrients, Submarino contains 10.05g of net carbs, with total carbohydrates being a slightly more at 10.15g. This slight difference indicates a slightly low fiber content of 0.1g. The total fats in Submarino are measured at 1.11g, and the protein content is 3.46g.

The micronutrient profile is quite diverse. It includes essential minerals such as Sodium (65.0mg), Potassium (172.0mg), Magnesium (13.0mg), and Calcium (129.0mg). These minerals play roles in many bodily functions, including maintaining healthy heart rhythm, muscle contraction, and bone health.

In terms of vitamins, Submarino contains Vitamin A (52.0ug), Vitamin B-6 (0.05mg), Vitamin B-12 (0.23ug), Vitamin C (0.4mg), and Vitamin K1 (0.1ug). Vitamin A supports eye health, while the B-vitamins are vital for energy production and brain function. Vitamin C provides antioxidant benefits, and Vitamin K1 is essential for blood clotting.

The presence of trace elements, such as Copper (0.03mg), Iron (0.23mg), Phosphorus (96.0mg), Selenium (1.9ug), and Zinc (0.43mg), adds another layer of nutritional benefits. Copper aids in iron absorption, while Iron is essential for oxygen transportation in the blood. Phosphorus is needed for bone health, Selenium acts as an antioxidant, and Zinc supports immune function.

Submarino also contains a small amount of caffeine (1.0mg) and a compound called Theobromine (12.0mg), which are both stimulants. Theobromine is particularly interesting as it's found primarily in cocoa and chocolate, giving Submarino its unique nutritional fingerprint.

Nutrient NameAmount and Unit per 100g
Net Carbs 10.05g
Carbohydrate, by difference 10.15g
Fiber, total dietary 0.1g
Total fats 1.11g
Protein 3.46g
Sodium, Na 65.0mg
Potassium, K 172.0mg
Magnesium, Mg 13.0mg
Calcium, Ca 129.0mg
Vitamin A 52.0ug
Vitamin B-6 0.05mg
Vitamin B-12 0.23ug
Vitamin C, total ascorbic acid 0.4mg
Vitamin K1 0.1ug
Copper, Cu 0.03mg
Iron, Fe 0.23mg
Phosphorus, P 96.0mg
Selenium, Se 1.9ug
Zinc, Zn 0.43mg
Caffeine 1.0mg
Theobromine 12.0mg
Cholesterol 5.0mg
Beta-carotene 2.0ug
Thiamin 0.03mg
Riboflavin 0.25mg
Niacin 0.12mg
Folate, total 3.0ug
Choline, total 17.0mg
Retinol 51.0ug
Calories 64.0kcal
Water 84.5g
Fatty acids, total saturated 0.62g
Fatty acids, total monounsaturated 0.3g
Fatty acids, total polyunsaturated 0.05g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Submarino' was not found in FoodData Central, so nutritional data for 'Chocolate milk, ready to drink, low fat, no sugar added (Nesquik)' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Submarino on a Keto Diet

Now that we've established that Submarino's net carb content makes it challenging to fit into a strict ketogenic diet, let's discuss some of the health implications it could have for someone following a keto lifestyle.

Firstly, consuming Submarino can make maintaining a state of ketosis difficult. As we've mentioned, ketosis is a metabolic state where your body uses fat, rather than glucose, as its primary energy source. Consuming more than your allotted carbs, as can happen with Submarino, can interfere with this process, potentially knocking you out of ketosis and derailing your health goals tied to the keto lifestyle.

On the other hand, it's worth noting that Submarino, like many foods, does have its positive attributes. While its carbohydrate content can be a drawback for those on a ketogenic diet, these carbs can provide a source of energy for physical activities.

Additionally, outside of its carbohydrate content, Submarino may provide other nutrients. Likewise, while it might not fit neatly into a ketogenic diet, it can still be part of a balanced and varied diet that supports overall health and wellness.

It's important to remember that while the keto diet has many fans and has been linked to various health benefits, it's not the only way to support your health. Many different dietary patterns can support health, and the best diet for you depends on your individual health needs, lifestyle, and food preferences.

Avoiding Submarino in Your Keto Meal Plan

Understanding that Submarino might be a favorite for many of you, saying goodbye to it while following a ketogenic diet may not be the easiest of tasks. However, if you're committed to maintaining a state of ketosis, it's crucial to make some adjustments to your meal plan to avoid foods high in net carbs like Submarino.

One of the first steps could be simply to start scrutinizing food labels and restaurant menus more carefully. Submarino can find its way into many dishes, both in subtle and not-so-subtle ways. By being vigilant and aware of what goes into your meals, you can make informed decisions and avoid hidden carbs.

Cravings for Submarino might present another hurdle. Here, it might be helpful to identify the specific aspects of Submarino that you crave. Is it the texture, the taste, or is it typically paired with another food you enjoy? Once you've pinpointed what you miss about Submarino, you can look for low-carb alternatives that offer a similar satisfaction. This can involve some experimentation, and it's important to remember that it's okay not to find a perfect substitute. The goal is to find something that you enjoy that also aligns with your ketogenic lifestyle.

Placing an emphasis on whole, minimally processed foods might also help. Filling your plate with a variety of non-starchy vegetables, high-quality proteins, and healthy fats can not only support your ketogenic lifestyle but also make your meals more satisfying and enjoyable, reducing the chances of reaching out for a high-carb food like Submarino.

Remember, sustaining a ketogenic diet is not just about limiting carb intake, but also about enjoying your meals and feeling satisfied. It's okay to miss certain foods, but with a bit of creativity and flexibility, you can create a keto-friendly meal plan that you love.

Keto-Compatible Alternatives for Submarino

While it's evident that Submarino may not align well with a strict ketogenic diet, there are numerous keto-friendly alternatives that can make up for its absence on your plate. Let's explore some of these:

  1. Cauliflower: This versatile vegetable is a staple in many keto diets. With only 3g of net carbs per 100g, it makes an excellent low-carb substitute for Submarino. Cauliflower can be used in creative ways, such as cauliflower rice or mashed cauliflower, to recreate some of the dishes you might typically use Submarino in.
  2. Zucchini: With just 2.11g of net carbs per 100g, zucchini can be a great Submarino alternative. You can use it in a variety of ways in your cooking, for instance, as zucchini noodles, also known as 'zoodles', in place of traditional pasta dishes.
  3. Almond flour or Coconut flour: These low-carb flours can replace Submarino in baking recipes. Almond flour contains about 10g of net carbs per 100g, whereas Coconut flour contains around 6g of net carbs per 100g. These can be used to make keto-friendly versions of your favorite baked goods.
  4. Cheese: While not a direct substitute, cheese can provide a satisfying richness that can help you miss Submarino less. Most cheeses have a minimal carb content, making them a keto-friendly option for many meals.

When comparing these alternatives to Submarino, it's clear that while their textures and flavors may differ, they offer much lower carb content, making them more compatible with a ketogenic diet.

Incorporating these alternatives into your diet can help maintain your state of ketosis while also allowing you to enjoy a variety of tastes and textures. However, it's always crucial to check labels or nutritional facts to ensure you're staying within your daily carb limit.

Concluding Thoughts on Submarino and Keto

Navigating the world of a ketogenic diet can be a challenging yet rewarding journey. One of the key takeaways from our discussion is that foods like Submarino, while tempting and delicious, may not fit into a strict ketogenic diet due to their high net carb content. While Submarino does have its place in a balanced and varied diet, its significant amount of net carbs may interfere with maintaining a state of ketosis, a cornerstone of the ketogenic lifestyle.

However, we've also explored that Submarino's absence from your keto diet doesn't mean your meals have to be any less satisfying or tasty. Keto-friendly alternatives like cauliflower, zucchini, almond flour, and coconut flour can provide new flavors and textures to explore and enjoy.

Navigating a ketogenic diet is as much about flexibility and creativity as it is about strict carb counts. Substituting high-carb foods like Submarino with low-carb alternatives not only helps you stay within your carb limits but also allows you to discover new dishes and ingredients you might not have tried otherwise.

Finally, a unique idea to consider is freezing and grating cauliflower or zucchini. This process can give these vegetables a granular texture similar to Submarino, providing a familiar mouthfeel while keeping your meal keto-friendly.

Remember, a successful and sustainable diet is one that you enjoy and that supports your health. Whether you choose to follow a ketogenic diet or another dietary pattern, the key is to find what works best for you and your lifestyle.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


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Frequently Asked Questions

No, Submarino is not considered keto-friendly due to its high net carb content which can interfere with maintaining a state of ketosis.

Yes, there are numerous keto-friendly alternatives to Submarino, such as cauliflower, zucchini, almond flour, and coconut flour, which can be used in a variety of dishes to replace Submarino.

Submarino, with its high carbohydrate content, can potentially knock you out of a state of ketosis, a metabolic state central to the ketogenic diet.