Vinegar (balsamic, cider, red wine, white, etc.) Whole30 allows all vinegar varieties (excluding malt), as well as rice and wine.
What vinegars are allowed on Whole30?
- Clarified butter or ghee Clarified butter (see page 289) and ghee are acceptable during the Whole30 because the milk solids have been rendered away.
- Juice from fruits. Even if they’re used as a natural sweetener, products or recipes that use orange, apple, or other 100 percent fruit juices are suitable with the program.
- Several legumes. Green beans and most peas are allowed, including sugar snap peas, snow peas, green peas, yellow peas, and split peas.
- Botanical extracts and vinegar During your Whole30 program, most vinegars (including white, red wine, balsamic, apple cider, and rice) and alcohol-based plant extracts (such vanilla, lemon, or lavender) are allowed. (Except for malt-based vinegar and extracts, which will be prominently labeled as gluten-free.)
- Coconut amino acids Even if the ingredient description says “coconut nectar” or “coconut syrup,” any brand of coconut aminos (a brewed and naturally fermented soy sauce alternative) is fine.
- Salt with iodine. Although all iodized salt contains a trace amount of dextrose (sugar) as a stabilizer, it would be unfair to rule out table salt.
Is the balsamic vinegar from Trader Joe’s Whole30 compliant?
There are so many wonderful pantry things to enrich your meals! Also available are a variety of nut butters, canned tomatoes, pickles, olives, and other foods. I took pictures of my favorites. Always read the labels carefully!
Which dressings are Whole30-friendly?
These dressings have the official Whole30 Approved stamp from HQ, indicating that they match the program’s requirements and that the firm has met the Whole30 team’s standards.
Primal Kitchen Foods
Another company that sells Whole30-approved salad dressings is Primal Kitchen Foods. There’s something for everyone there! Because not all of their dressings are compatible, double-check the ingredients list.
- Vegan Ranch: Primal Kitchen’s Vegan Ranch is a Whole30 ranch dressing created without eggs.
- Caesar. If you’d rather create your own Whole30 Caesar Dressing, I have a recipe for you!
- Vinaigrette from Italy. This goes perfectly with my Grilled Chicken, Bacon, and Avocado Salad!
- Oil and Vinegar: A traditional, adaptable dressing that can be used on virtually anything!
Where to buy: Online (with code COOK for 10% off), Amazon, Thrive Market, or search for a store near you.
*Note: Because they contain honey, Sesame Ginger and Honey Mustard (shown) are not Whole30 compliant.
Are pickles Whole30-friendly?
Pickles are made up of two ingredients: cucumber and vinegar. Cucumbers are a vegetable, and vinegar is allowed on Whole30 (at least in most varieties).
You’ll just have to watch out for sugar, which may be found in many store-brand pickles because, as you’ll learn on Whole30, food makers tend to believe sugar belongs in everything.
Why are sulfites present in balsamic vinegar?
A simple but delicious salad dressing is made with a little oil and vinegar. If you experience headaches frequently, though, that small amount of vinegar may make you crave aspirin.
Sulfites, which include Sulfur Dioxide (SO2), are a source of allergies and are thought to cause headaches. As a result, sulfites in food and beverages are regulated by governments. Sulfite levels in wine, for example, are limited to 350 parts per million (ppm) in the United States and Canada, and if they exceed 10 ppm, the product must be labeled as containing sulfites.
Sulfites are a naturally occurring chemical found in fermented foods such as wine, cheese, and vinegar that are frequently added to products as a preservative, antioxidant, and antibacterial. These foods would not survive nearly as long on store shelves or in your pantry if sulfites were not there.
Sulfite levels and other contaminants in foods can be easily detected using materials testing lab services such as ion chromatography.
Sulfites can be found in vinegar products, which are used in a variety of foods, condiments, and recipes. Sulfites are found in wine vinegars in the range of 50 to 100 ppm, cider vinegars in the range of 10 to 50, and malt vinegar in the range of less than 10.
Sulfite levels can be qualified and quantified using ion chromatography. Using High Performance Liquid Chromatography, this material testing method separates and quantifies anions and cations (HPLC). HPLC is based on the selective absorption of a sample in solution to separate it.
The chemical components found in vinegar can be identified by determining the individual anions and cations in the sample and comparing them to reference chromatograms. Ion chromatography compares the anion peak height in the sample chromatogram to a standard sulfite reference, which indicates the concentration level, to quantify sulfite concentrations in vinegar.
Solids require extraction in high purity water, whereas liquid materials can be examined directly with ion chromatography. The main sample criteria are that the material must modify the conductivity of the solute to be measured and that it be able to dissolve in a solvent that is compatible with the system. Vinegar is an excellent candidate for this test.
Because sulfites are commonly found in foods and beverages, your organization may already be concerned about meeting sulfite limits. It’s a good idea to incorporate tests like ion chromatography into your routine product development or quality control processes to ensure that your products remain compliant.
Consumers who are allergic to sulfites or who get headaches from these items rely on producers to clearly label sulfite-containing products. Sulfite testing in food offers food and beverage makers with vital information for labeling and marketing sulfite-containing goods.
Is balsamic vinegar keto-friendly?
Most balsamic vinegars, including this commercial, sugar-free balsamic vinegar, are keto-friendly. One tablespoon of balsamic vinegar normally contains between 2 and 6 grams of net carbohydrates, with some as low as 1 net gram and others as high as 10 grams, depending on the brand. This means that some balsamic vinegar products are better for keto than others. Always check the ingredients and carb count if you’re unsure, and keep an eye out for hidden sugars.
Balsamic vinegar, like wine, gets its carbohydrates from grapes. During the fermenting process, much of the sugar from the grapes is lost. Balsamic vinegar with added coloring, caramel, sweeteners, and other artificial additions that may not be healthful or keto-friendly should be avoided.
Many keto dishes, such as these low-carb roasted vegetables or this keto summer Caprese salad, benefit from balsamic vinegar. It goes well with bacon and brussel sprouts, or drizzled over berries and cheese on a platter.
You may use a keto-friendly vinaigrette such as Primal Kitchen’s or make your own balsamic vinaigrette, which is also low in carbohydrates. Combine an oil, such as olive oil, with balsamic vinegar, herbs and spices, and salt and pepper to taste. Balsamic vinaigrette typically includes about 1-2 grams of net carbohydrates per tablespoon.
Balsamic vinegar, which is high in antioxidants, offers certain health advantages and may help lower cholesterol levels. This delectable vinegar also contains acetic acid and probiotic bacteria strains that not only preserve food but also aid digestion and digestive system health.
Apple cider vinegar, white vinegar, and white wine vinegar are all keto-friendly vinegars.
Is balsamic vinegar loaded with sugar?
Balsamic vinegar is a healthy food addition that is low in natural sugar and fat. It has been shown to decrease cholesterol and maintain blood pressure. It may also help as an appetite suppressant, according to some research, and it contains probiotic bacteria types. It’s also easy to incorporate into your meals and tastes great.
While the health advantages of balsamic vinegar are still being researched and completely understood, there’s no reason not to include it in your diet.
What makes balsamic vinegar non-keto?
Is balsamic vinaigrette a keto-friendly dressing? While balsamic vinegar is high in carbs, with 3 per Tablespoon, when turned into a vinaigrette, it is usually low in carbs and can easily fit into a keto diet. You should always check the labels for hidden sugars, though!
Is Yuzu Whole30 compliant?
While many hot sauces contain non-compliant ingredients, this spicy and citrusy blend will give any dish that needs a boost of flavor a Whole 30 compatible kick.
Is tahini Whole30 compliant?
In August 2014, we updated the official Whole30 regulations to include all types of potatoes, including white, red, Yukon gold, purple, fingerling, baby, sweet potatoes, yams, and more. You may boil, bake, roast, pan-fry, grill, microwave, or steam them, but no store-bought potato chips or restaurant French fries; this is contrary to the Whole30’s philosophy.
Protein Shakes: Almost Always No
Almost all protein powders (such as whey, casein, or soy) contain substances that are prohibited. Besides, you can receive everything you need from whole foods during your Whole30 (excluding chemical extractives, added sweeteners, and strange-sounding isolates). Furthermore, manufactured and processed meal-replacement shakes are never permitted. These items don’t even come close to meeting our definition of real, whole food, and they’re loaded with off-plan substances like soy protein and stevia. On the Whole30, however, protein powder made from permitted sources such as 100 percent egg white, 100 percent grass-fed collagen peptides, or 100 percent pea protein is allowed as long as it contains no sugars.
Your shaker cup will be returned to you in 30 days. Focus on starchy vegetables and lean protein after a workout for now. Post-workout protein choices include hard-boiled eggs, suitable deli meat, chicken breast, or tuna.
Quinoa: No
Quinoa is another of the so-called cereals. While it isn’t technically a grain, it has qualities that may be harmful to your health, making it off-limits for your Whole30. Buckwheat, amaranth, and other gluten-free grain replacements follow the same rule.
Safflower/Sunflower Oil: Yes
While we don’t believe vegetable oils are the healthiest option, we don’t rule them out completely on the Whole30. You’d never be able to dine outside of your own kitchen if we did, because most eateries utilize them. We wanted to make the healthiest diet possible, but we also needed it to be manageable for individuals who travel for work or pleasure, or simply wish to eat out during the month.
High-oleic safflower or sunflower oil differs significantly from its lower-oleic equivalents. The high oleic forms, like extra-virgin olive oil, have a desirable fat profile. On the Whole30, these fat sources are also encouraged.
Salt: Yes
To begin, salt enhances the flavor of your food. Second, eliminating processed and packaged foods from your diet eliminates the vast majority of sodium. Adding salt to your Whole30 meal won’t cause you to exceed your sodium limitations, and avoiding salt entirely risks electrolyte imbalance (not to mention serious food boredom). We recommend using a combination of iodized table salt and sea salt.
Did you realize that sugar is present in every iodized table salt? Sugar (typically in the form of dextrose) is required for the potassium iodide to avoid oxidation and loss. But keep in mind that the Whole30 “no added sugar” restrictions do not apply to salt. Because iodized table salt is used in every restaurant and pre-packaged goods, you wouldn’t be able to dine outside of your home without this exception.
Smoothies: Yes, but not encouraged
Getting in touch with your satiety signalsthe sensations that tell you when you’re hungry and when you’ve eaten enough to eatis a typical Whole30 NSV. Because your brain sees sipping differently from chewing and swallowing, many smoothies avoid the fullness signal. Smoothies also frequently contain a lot of sugar from fruit (far more than you’d get from eating entire fruit). In general, we recommend eating a meal rather than drinking a smoothie. Smoothies created with appropriate components, on the other hand, can be a good method to acquire extra nourishment when solid meals aren’t possible or convenient for some people. This category may include pregnant or breastfeeding women, children, and vegetarians/vegans. We invite you to create your own program here and select the option that best suits your goals.
Snap/Snow Peas: Yes
Even though they’re technically legumes, snow peas (and snap peas, and green beans, and romano beans) are safe to eat on your Whole30. The issue with legumes arises when the seed is consumed. Snow peas have a little, immature seed inside a large, green pod. As a result, we’re not concerned about the negative consequences of eating these “veggies.”
Stevia Leaf: No
While stevia leaf isn’t as processed as its liquid or powdered siblings, its sole purpose is to sweeten something that isn’t already sweet. This is something you should stay away from on your Whole30. Instead, focus on appreciating the natural flavors of your foods rather than relying on sweet flavors to satisfy sugar cravings.
Tahini: Yes
Sesame seeds are ground into a paste called tahini. If all of the other components in the paste are Whole30 compliant, tahini paste should be as well.
Vanilla Extract and Other Botanical Extracts: Yes
Botanical extracts containing alcohol (such as vanilla, lemon, or rosemary) are permitted during the Whole30 program. These extracts are used to enhance the flavor of foods and beverages, as well as to keep some foods, such as meat, fresh. During your program, yeast extract is also acceptable. It’s made from yeast (a fungus) and has been gluten-free certified.
Water Kefir: Yes
We’re fine with water kefir because it follows the same rationale as kombucha. If you’re creating it yourself, do everything you can to guarantee that the bacteria consume the sugar (appropriate fermentation time). If you’re shopping, stay away from goods that indicate added sugar in their ingredients.
