Leena Watts
Indian food is known for its vibrant flavors and diverse ingredients, but can you enjoy it while following a keto diet? The keto diet, short for ketogenic, is a popular low-carbohydrate approach to eating that promotes fat burning and has been associated with various health benefits. It's flexible and easy to follow, allowing people to dine out and order a variety of dishes, making it possible to enjoy Indian cuisine while staying within the keto guidelines.
Can you eat Indian food on keto?
| Characteristics | Values |
|---|---|
| Keto-friendly Indian dishes | Meat or seafood tandoori dishes, tikka dishes (without sauce or curry), kebabs, grilled meats, and vegetable sides |
| Keto-friendly sides | Vegetables, paneer, salad with plain yogurt dressing, cauliflower rice, and low-carb flatbread |
| Keto-friendly recipes | Coconut chicken curry, tandoori fish, paneer masala, dal with lupin bean flakes, garlic naan with mozzarella and almond flour, and almond meal naan |
| Dishes to avoid | Rice, naan bread, sugar-containing sauces, and battered foods |
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What You'll Learn
Tandoori dishes are keto-friendly
Indian food is often a mix of ingredients, making it challenging to know the exact number of carbs in a dish. However, tandoori dishes are one of the simplest keto Indian options. Tandoori chicken, for instance, is a low-carb entree that combines chicken, spices, and yogurt, making it naturally keto-friendly. The yogurt marinade, infused with aromatic spices, results in tender and flavourful meat.
Tandoori dishes are grilled, and grilled meat is a staple on the keto diet. You can enjoy tandoori chicken without rice or bread, and a spoon works just fine. It is best accompanied by keto-friendly dips like raita, keeping the sauces on the side.
While tandoori chicken is the most commonly mentioned keto-friendly option, other meat and seafood tandoori dishes are also suitable for a keto diet. Tandoori dishes are generally safe choices because they do not usually contain added sugar, unlike some curries and sauces.
When eating out, it is always a good idea to ask about the ingredients and preparation methods to ensure the dish fits within your nutritional needs.
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Avoid sauces, curries, and sugar
When eating Indian food on the keto diet, it's important to be mindful of your carbohydrate intake and avoid sauces, curries, and sugar. Sauces and curries can contain hidden sugars and carbohydrates that can disrupt ketosis. It's best to opt for grilled meats, such as lamb chops or tandoori chicken, without any sugary marinades or sauces. If you're craving something spicy, you can try tandoori dishes, which are baked in a clay oven and are naturally low in carbohydrates. Tandoori chicken, for example, is not usually heavily sweetened and can be a delicious keto-friendly option.
When it comes to sides, it's best to avoid traditional Indian breads like naan and rice, as these are high in carbohydrates. Instead, opt for low-carb alternatives like cauliflower rice or almond meal naan. You can also enjoy a variety of vegetable sides, such as roasted cauliflower, cucumber, or mustard greens. If you're looking for something lighter, a side salad with plain yogurt dressing can be a refreshing choice.
While it can be challenging to know the exact carbohydrate content of your meal, you can make informed choices by checking the ingredients and asking questions. Some sauces, such as tikka masala and raita, may contain added sugars, so it's best to use them sparingly or find alternatives with fewer carbohydrates. You can also look for keto-friendly recipes to make your own Indian dishes at home, ensuring they fit within your nutritional needs and goals.
It's worth noting that not all curries are off-limits on the keto diet. Some curries, like coconut chicken curry, can be made naturally low-carb and gluten-free by using spices like turmeric and cumin, thickening with coconut milk, and sweetening with lemon. However, it's important to be cautious and selective when choosing curries to ensure they align with your keto diet.
In summary, when eating Indian food on the keto diet, it's best to avoid sauces, curries, and sugar. Opt for grilled meats, tandoori dishes, and low-carb sides. Be mindful of hidden sugars and carbohydrates, and consider checking ingredients and asking questions to make informed choices. With careful planning and some delicious keto-friendly options, you can enjoy Indian cuisine while staying on track with your keto diet.
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Choose grilled meats and fish
When eating Indian food on a keto diet, it is important to be mindful of the sauces and sides that come with your meal. Curry sauces, for example, may contain added sugar, and traditional sides like naan bread and rice are high in carbohydrates.
To stay within the guidelines of a keto diet, opt for grilled meats and fish. Tandoori dishes are a great keto-friendly option, as long as you ask for any sauce, chutney, or curry to be served on the side. Tandoori chicken, for instance, is a popular choice, as it is not usually heavily sweetened. You can also try lamb chops or seekh kebabs.
If you are dining out, ask for your yogurt on the side so that you can control the amount you eat. Alternatively, you can skip the sauce altogether and dip your grilled meats in raita or tikka masala sauce—just be mindful that these dips can contain sugar.
When it comes to sides, opt for vegetables or paneer, which has just 3.4 grams of carbohydrates per 100 grams. You can also ask for a side salad with a plain yogurt dressing.
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Avoid battered foods and potatoes
While it is possible to eat Indian food on a keto diet, there are some dishes that are more keto-friendly than others. One of the key things to avoid when choosing Indian food for a keto diet is battered foods, as the batter can contain pastry or bread, mashed potatoes, and other high-glycemic-index foods.
One option to avoid batter is to opt for grilled meats, such as lamb chops or tandoori chicken. Tandoori dishes are cooked in a clay oven and are generally considered one of the simplest keto Indian options. They can be enjoyed with sauce, chutney, or curry on the side. Seafood tandoori is also a good option, as are tikka dishes (without sauce or curry) and kebabs.
Another way to avoid battered foods is to choose vegetarian options, such as paneer or vegetable stews and sides. However, it is important to be cautious with vegetarian dishes as they often include potatoes, which are high in carbohydrates and should be avoided on a keto diet. Some keto-friendly vegetable dishes include mustard greens, aubergine or eggplant, and cauliflower "rice".
When choosing a sauce to accompany your dish, it is important to be mindful of added sugars. Curry sauces, for example, can sometimes contain sugar. A good alternative is yogurt, which can be used as a dip for grilled meats or as a dressing for a side salad.
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Vegetables, paneer, and salads are good sides
When it comes to keto-friendly Indian food, it's important to remember that not all curries are low-carb, and each dish will vary depending on the restaurant. However, there are plenty of keto-approved menu items and recipes to choose from.
Vegetables are an excellent side option. You can enjoy them grilled, roasted, or in a masala. Cauliflower is a popular choice, either as a vegetable side or as a low-carb substitute for rice. Other keto-friendly vegetables include aubergine/eggplant, mustard greens, and cucumber.
Paneer is another delicious and keto-friendly side option. It has just 3.4 grams of carbohydrates per 100 grams. You can enjoy it in dishes like Paneer Masala or Saag Paneer, being mindful of adding too many onions or other high-carb ingredients.
Salads are also a wonderful substitution for bread or rice. You can opt for a refreshing side salad with diced cucumbers, tomatoes, carrots, lettuce, and a yogurt dressing. Ask for your yogurt on the side so you can control the amount you eat.
When ordering Indian food, it's best to stick to simple dishes with grilled meats or seafood and avoid sauces, chutneys, and curries, as they may contain added sugar. Tandoori dishes are a good option, and you can enjoy them with vegetable sides or salads.
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Frequently asked questions
Tandoori dishes, such as tandoori chicken, are keto-friendly options. Other keto-friendly dishes include vegetable masalas, seafood curries, and coconut curry chicken.
Sides made with aubergine/eggplant, paneer, mustard greens, and vegetables are good keto-friendly options. Salads with a yogurt dressing are also a great substitution for bread.
You should avoid eating rice, naan, and other bread. Curry sauces can sometimes contain sugar, so it's best to opt for grilled meats or fish.
