Madeleine Hull
Japan is known for its delicious rice and noodle dishes, but that doesn't mean it's impossible to eat keto there. In fact, with its many meat-based dishes and low-carb options, Japan can be a surprisingly keto-friendly destination. From convenience stores to restaurants and street stalls, there are plenty of places to find keto-friendly food in Tokyo. While it may take a bit of strategy and flexibility, it is possible to enjoy the local cuisine while sticking to a keto diet.
| Characteristics | Values |
|---|---|
| Keto-friendly options in Tokyo | Tofu noodles, shirataki noodles, yakiniku, yakitori, shabu-shabu, hamburg, sashimi, miso soup, edamame, berries, parma ham |
| Challenges | High prevalence of rice and noodle dishes, hidden sugars |
| Strategies | Structure day around dinner at shopping centres, choose single dishes (tanpin), swap out regular noodles for konnyaku, increase walking |
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What You'll Learn
Tokyo's international food scene makes eating keto easier
For those on a keto diet, planning and strategy are essential when travelling to Tokyo. Staying in a hotel with a kitchenette or access to a kitchen can make meal prepping and sticking to your diet easier. Additionally, supermarkets and convenience stores offer a great selection of keto-friendly foods, such as tofu noodles, which can be purchased at Summit, a local supermarket chain. Parma ham is also keto-approved, and you can find it at Due Italian, a ramen shop in Ichigaya. This shop also allows customers to swap in shirataki noodles, which are a great low-carb option.
Traditional Japanese dishes can also be adapted to fit a keto diet. For example, nabe, a type of hotpot, can be customised by choosing your ingredients and skipping the noodles or rice. Miso soup, made with fermented soybeans, tofu, and seaweed, is another nutritious and keto-friendly option readily available in Tokyo. Edamame, or green soybeans, make a tasty snack and can be found in convenience stores, supermarkets, and izakayas.
When dining out, there are several strategies to stay keto-friendly. Yakiniku, for instance, is a low-carb option available as a single dish at Matsuya. Sashimi, raw fish slices served with wasabi and soy sauce, is another excellent keto choice. For a casual bite, hamburg, or deconstructed hamburger without a bun, can be found at Mos Burger.
While it may take some effort and adjustments, Tokyo's international food scene offers a variety of options for those on a keto diet. With planning and flexibility, it is possible to enjoy the delicious cuisine of the city while maintaining your dietary preferences and restrictions.
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Low-carb options at Matsuya
While Matsuya's menu primarily consists of rice bowls topped with beef or set meals (teishoku) with strips of meat and rice, the restaurant chain has introduced low-carb options. Customers can now replace the rice in a teishoku set meal with yudofu, a specialty of Kyoto made by simmering tofu in bonito stock. This option has 94% fewer carbs and 72% fewer calories than the standard rice option. This low-carb option is available at 73 Matsuya branches nationwide, including several locations in Tokyo.
For those on a keto diet, Matsuya's yakiniku plate, a single dish (tanpin) option, is also recommended. Tanpin dishes typically have very low carb counts, with tansuikabutsu (rice content) at 2.1g.
In addition to Matsuya, there are several other low-carb and keto-friendly options available in Japan. Shabu-shabu, a low-calorie Japanese dish, involves boiling meat and vegetables in a large pot of broth on a hot plate in the middle of the table. Most shabu-shabu restaurants offer various cuts of meat, with the bara cut being leaner than the harumi or galbi options. Japanese indoor BBQ also provides a keto-friendly option, with chicken, pork, and beef grilled without sauces to reduce sugar intake.
Sashimi, raw fish slices served with wasabi and soy sauce, is another excellent keto choice. Yakitori, a Japanese shish kebab, is a high-protein, low-carb option, especially when choosing the salt (shio) variety over the sugar-laden tare option. Miso soup, often served with set meals, is also keto-friendly, made with fermented soybean paste and tofu. Edamame, young soybeans served in pods, can be found at izakaya gastropubs or Japanese grocery stores and prepared by boiling and sprinkling with salt.
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Miso soup, tofu, and seaweed are keto-friendly
Miso soup, tofu, and seaweed can be keto-friendly, depending on how strictly you follow a keto diet. Miso soup is made from soybeans, which are generally not considered low-carb. However, the carbohydrate content of miso soup can be relatively low when calculated per cup, and it depends on the type of miso paste used and any additional ingredients. Hatcho miso, for example, is made with pure soybeans and is the lowest in carbs. A single serving of miso soup can contain between 3 to 7 grams of net carbs.
Tofu is also keto-friendly, with just 1.5 grams of net carbs in an average serving, which fits within the Standard Ketogenic Diet's carb limit. However, it's important to note that tofu may not be suitable for a healthy ketogenic diet, and it's always good to check the net carb count of specific brands.
Seaweed can be keto-friendly, as long as you keep your net carbs under 20 grams for the day. For example, roasted seaweed snacks from Walmart and Costco have virtually zero carbs.
So, while these foods can be incorporated into a keto diet, it depends on the specific ingredients and quantities used, as well as the overall flexibility of your diet.
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Berries are available but expensive
Although Japan is famous for its delicious rice and noodle dishes, maintaining a keto diet in the country is not as challenging as one might think. There are a variety of keto-friendly options available in Japan, including many meat-based dishes.
One keto-friendly food option in Japan is berries. Berries are available in Japan, particularly in Tokyo, but they tend to be quite expensive. For example, white strawberries, which are famous in Japan, can cost around $20 AUD.
If you are looking for keto-friendly options in Japan, it is recommended to look for low-carb options on the おつまみ (otsumami, appetizer) or 単品 (tanpin, single dish) menus. For example, yakiniku, a grilled meat dish, can be a good keto option when ordered as a single dish. Sashimi, raw fish sliced thinly, is another keto-friendly choice.
When eating out, a bit of strategy can go a long way in finding keto-friendly options. Some restaurants offer hamburg, which is a deconstructed hamburger without a bun. You can also find tofu noodles, which are low in carbs, at some supermarkets and restaurants. Miso soup, made from fermented soybeans, is another keto-friendly option that can be found in convenience stores, supermarkets, and restaurants.
Overall, while berries are available in Japan, they can be costly. However, there are many other keto-friendly options to choose from, and with some planning, it is possible to maintain a keto diet while enjoying the delicious cuisine Japan has to offer.
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Shabu-shabu is keto-friendly
Shabu-shabu is a keto-friendly dish that can be enjoyed on a ketogenic diet. It is a type of hot pot where a condensed broth is used to cook and dip various ingredients, such as vegetables, tofu, meat, and seafood. By using a broth instead of a carbohydrate-rich option like noodles or rice, the dish remains low-carb and suitable for keto diets.
The keto diet is a high-fat, adequate-protein, low-carbohydrate diet that aims to force the body to burn fats instead of carbohydrates. This diet has become popular due to its weight loss benefits and other perceived health advantages, such as a reduced risk of heart disease and Alzheimer's. Maintaining a keto diet while dining out or travelling can be challenging, but with careful choices, it is possible to enjoy delicious meals that align with keto restrictions.
When it comes to shabu-shabu, the variety of keto-friendly ingredients makes it a versatile option. The core of the dish is the broth, which is packed with flavour and typically has a lower calorie count compared to other keto options like fondue. By cooking and dipping your choice of meat, seafood, tofu, and vegetables in the broth, you can create a satisfying and tasty keto-friendly meal.
Additionally, shabu-shabu can be easily customised to fit your specific dietary needs and preferences. For those who enjoy a more indulgent experience, adding cheese to the hot pot can enhance the flavour and provide a unique twist. On the other hand, if you're looking for a lighter option, grilling the ingredients instead of cooking them in the broth can further reduce the calorie count while still enjoying the social and interactive nature of shabu-shabu.
While shabu-shabu is inherently keto-friendly, it's important to be mindful of any additional ingredients or sides that might accompany the dish. Some restaurants or recipes may include carbohydrates, so it's always a good idea to inquire about the specific ingredients used and make adjustments as needed to stay within your dietary guidelines.
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Frequently asked questions
Yes, there are keto options at Tokyo Disney. One source mentions that they found keto-friendly options at DisneySea and Disneyland. Another source mentions that hamburgers (without the bun) are served at Mos Burger.
There are a variety of keto-friendly options in Tokyo. Some examples include sashimi, yakitori, shabu shabu, yakiniku, tofu noodles, parma ham, and konnyaku noodles. Miso soup and edamame are also keto-friendly and easily accessible in Tokyo.
Eating keto in Tokyo may be easier than expected due to the variety of meat-based dishes and small portion sizes. However, Japan is known for its delicious rice and noodle dishes, so it is important to be mindful of hidden sugars and carbohydrates. When eating out, look for low-carb options on the おつまみ (otsumami, appetizer) or 単品 (tanpin, single dish) menus. If you are staying in, meal prepping, or looking for snacks, supermarkets and convenience stores are your best bet.
