Is Maca Powder Keto?

Maca powder has become an increasingly popular superfood supplement due to its many potential health benefits.

However, its suitability for low-carb, high-fat diets like the ketogenic (keto) diet is a common question.

What Is Maca Powder?

Maca is a cruciferous vegetable in the broccoli family that grows in the Andes mountains of Peru. The maca root, which resembles a small turnip, has been used in Peruvian cuisine and herbal medicine for centuries.

These days, you'll typically find maca sold in powdered form. Maca powder is created by drying and grinding down the root. The process removes the fibrous content, concentrating the nutrients.

Maca powder has gained superfood status due to an impressive nutritional profile. It contains over 20 amino acids, including all 8 essential amino acids, and is packed with vitamins and minerals like:

• Vitamin C
• B vitamins
• Iron
• Copper
• Potassium
• Magnesium

It also includes various plant compounds like glucosinolates and polyphenols that act as antioxidants and may provide health benefits.

Due to its high nutrient density, maca powder has been associated with benefits like increased energy, enhanced fertility, and improved mood.

Maca Powder Carb Content

Given the keto diet aims to induce ketosis by restricting carb intake, understanding maca powder's carbohydrate content is key in determining if it's keto-friendly.

Most maca powders provide around 20-25 grams of total carbs per 100 gram serving. However, a significant portion of these carbs comes from dietary fiber.

Fiber does not count towards net carbs, as it largely passes through the body undigested without impacting blood sugar or ketosis.

So when we look at the net carbs in maca powder, values are much lower. A typical breakdown is:

• Total carbs: 21 grams
• Dietary fiber: 7 grams
• Net carbs: 14 grams

With about 14 grams of net carbs per 100 grams, at first glance maca powder may seem too high in carbs to include in a ketogenic diet.

But remember, typical serving sizes of maca powder are small, ranging from just 1-3 teaspoons (about 5-10 grams).

This means a single serving would provide just 0.7-1.4 grams of net carbs, making it a keto-friendly food when consumed in moderation.

Key Takeaway: While maca powder contains moderate carbs by weight, small serving sizes result in low net carb counts per serving.

Assessing Maca Powder as Part of a Keto Diet

Given the very low net carbs per serving, maca powder can generally fit into a keto diet when used moderately without disrupting ketosis. However, there are some additional factors to consider.

Keeping Net Carbs in Check

As ketogenic diets aim to restrict net carbs to 20-50 grams per day, maca powder leaves little room in the diet for other carb sources if over-consumed.

While a teaspoon or two per day likely won't be an issue, mixing large doses into smoothies or frequently baking with maca powder could make it difficult to stay under your carb limit.

Tracking your intake with a food diary app can help ensure you don't overload your diet with carbs from maca powder.

Accounting for Individual Differences

It's also important to note that individuals can vary in their personal carb tolerance for maintaining ketosis.

Some find that they can stay in ketosis with up to 50 grams of net carbs or more per day, while others need to restrict to under 20-30 grams.

Paying attention to your individual response, such as monitoring ketones and blood sugar, can help guide appropriate maca powder intake.

Supporting Other Aspects of the Keto Diet

Beyond carbohydrate content, maca powder aligns well with other aspects of a well-formulated ketogenic diet.

With about 2 grams of plant-based protein per serving, maca powder can help meet daily protein intake needs to preserve lean muscle mass while losing weight.

Maca powder also contains medium-chain triglycerides (MCTs), a type of saturated fat that may support ketone production and weight loss.

Additionally, its high antioxidant content helps reduce oxidative damage related to ketosis and weight loss. This can help mitigate side effects like keto flu.

Altogether, the nutritional characteristics of maca powder help complement a keto diet when included alongside other keto-friendly foods.

Sample Macronutrients in Keto Meals With Maca Powder

To visualize how maca powder can fit into keto meals, here is a sample breakdown:

As shown, incorporating a typical serving of maca powder allows room for more nutritious keto foods like eggs and avocado to meet daily macro needs.

Finding the Best Maca Powder for Keto Diets

When shopping for a maca powder to include in keto diets, quality matters. Seek out organic Peruvian maca powders that are:

• Raw: Less processed than heat-treated powders to preserve nutrients.
• Gelatinized: Easier to digest than raw powder.
• Additive-free: Avoid added sugars, oils, flavors, etc.

High-quality maca powder that meets these criteria supplies optimal nutrition in line with keto principles.

Some popular keto-friendly options include:

• Navitas Organics Maca Powder
• Healthworks Maca Powder
• Terrasoul Superfoods Maca Powder

Comparing a few reputable brands can help you find one that suits your needs and preferences.

Key Takeaway: When shopping for maca powder, seek out quality indicators like organic, raw, gelatinized, and additive-free.

FAQs

Is maca powder allowed on keto?

Yes, maca powder is generally permitted in keto diets, but portion control is important. Consuming more than 1-2 teaspoons per day may push carbohydrate counts too high. Tracking intake helps avoid overdoing it.

Can too much maca powder kick you out of ketosis?

It's possible if you really overdo it. Sticking within a teaspoon or two per day is unlikely to disrupt ketosis for most people. Pay attention to signs like reduced ketones or increased hunger/cravings, which may indicate excess carbs from maca powder.

What are some common ways to use maca powder in keto recipes?

Maca powder mixes well into keto smoothies, nut milks, coffee/tea, baked goods, fat bombs, and chia pudding. It also makes a nice addition to yogurt or oatmeal if you include some higher carb foods in moderation. The mild flavor pairs well with chocolate, vanilla, coffee, etc.

Are there any concerns with combining maca powder and a ketogenic diet?

None major. The only slight caveat is that both keto and maca powder can boost energy. So stacking them may compound stimulant effects in some people if dosage is high. Start with a low dose of maca powder and titrate up slowly if combining both.

Conclusion

While maca powder contains moderate total carbohydrates by weight, typical serving sizes of just 1-2 teaspoons provide only about 1 gram of net carbs.

Paying attention to these factors allows you to unlock the unique nutritional benefits of maca powder while maintaining the fat-burning effects of ketosis.