Brenda Khan
Pho is a Vietnamese soup that typically includes bone broth, rice noodles, meat (often thinly sliced beef or chicken), warming spices, and garnishes. It is a popular street food in Vietnam and is usually eaten as a breakfast dish. The Ketogenic Diet, on the other hand, is a low-carbohydrate, high-fat diet that aims to push the body into a metabolic state called ketosis, where it burns fat instead of sugar for energy. So, can you eat pho on keto? The answer is yes, but with some modifications. Traditional pho is not keto-friendly due to the high-carb rice noodles. However, there are alternative options to enjoy this comforting dish while staying within the keto diet restrictions.
Can you eat pho on keto?
| Characteristics | Values |
|---|---|
| Carbohydrates | High |
| Keto-friendly | No |
| Low-carb options | Yes |
| Rice noodles | High in carbs |
| Shirataki noodles | Keto-friendly |
| Zoodles | Keto-friendly |
| Bean sprouts | Keto-friendly |
| Meat | Keto-friendly |
| Broth | Keto-friendly |
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What You'll Learn
Pho is a Vietnamese noodle soup
The traditional recipe involves simmering bones for hours, or even all day, to create a rich bone broth. Meat, often thinly sliced beef or chicken, is then placed on top of the rice noodles and cooked by pouring the hot broth over it. The dish is served with chopsticks and a spoon, and you eat it by dipping the meat and noodles into the broth and sipping the broth between bites.
While pho is a delicious and comforting meal, it is not typically considered keto-friendly due to the high carbohydrate content of the rice noodles. A cup of rice noodles can contain up to 42 grams of net carbs, which is well above the recommended daily limit of 20 to 50 grams of net carbs for maintaining ketosis.
However, it is possible to make a keto-friendly version of pho by substituting the rice noodles with low-carb alternatives. Some popular options include zucchini noodles ("zoodles"), daikon noodles ("doodles"), and shirataki noodles. These substitutions allow people following a keto diet to enjoy the flavours and comfort of pho while staying within their dietary restrictions.
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Traditional pho is not keto-friendly
However, the keto diet is a low-carbohydrate method of eating, limiting carbohydrate intake to no more than 20 to 50 grams of net carbs per day. A single cup of rice noodles contains 42 grams of net carbs, which can quickly exceed the daily limit for a keto diet.
To make pho more keto-friendly, substitutions can be made for the rice noodles. One option is to replace them with blanched bean sprouts, which have a similar shape and width. Another option is to use spiralized vegetables, such as zucchini noodles ("zoodles") or daikon noodles ("doodles"). These alternatives provide a low-carb, keto-friendly option while still allowing individuals to enjoy the flavors of the traditional dish.
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Low-carb pho options include swapping rice noodles for zoodles
Traditional pho is made with rice noodles, which are high in carbohydrates. A cup of cooked rice noodles contains about 42 grams of carbs. Therefore, one of the easiest ways to cut carbs from pho is by replacing rice noodles with vegetables.
Zucchini noodles, also known as zoodles, are a popular low-carb substitute for pasta and can work well in pho. Simply spiralize the zucchini and add it to your broth towards the end of cooking. Zoodles are pretty with a jade colour. They are also super delicious in a pho soup.
Other vegetables that you can use are shirataki or konjac noodles, which have almost no carbs. These transparent and gelatinous noodles are made from konjac yam and can be found in Asian grocery stores. They add a nice bite to the broth without altering the taste.
You can also replace the rice noodles with blanched bean sprouts. If you boil the noodles, at the last minute, add a bunch of bean sprouts (2 or 3 handfuls per serving). Once the bean sprouts just soften, drain the noodles and sprouts. Then rinse off the starch and assemble your bowls.
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Shirataki noodles are a good rice noodle substitute
Shirataki noodles are a great substitute for rice noodles in pho. Shirataki noodles are flavourless and absorb the flavours of sauces and seasonings. They are made from glucomannan, a type of fibre that comes from the root of the konjac plant. They are also low in calories and contain no digestible carbs. This makes them a good option for those on a keto diet.
Shirataki noodles are a popular rice noodle substitute, especially in Asian recipes. They are easy to prepare and can be used in a variety of dishes. They are also a good option for those who are gluten-free. The noodles are mostly water, with a small amount of konjac (elephant yam). They are also known as konjac noodles or miracle noodles.
Shirataki noodles are a unique food that is very filling yet low in calories. They are high in glucomannan, which has been shown to have health benefits, including weight loss and improved digestive health. They can also help with blood sugar management and lowering cholesterol levels.
When using shirataki noodles as a substitute, it is important to note that they may have a chewy texture and can be a little pricey. They are also very filling, so you may not need as much as you would with rice noodles. It is recommended to rinse them well under cold water to eliminate any odour and then pan-fry them to enhance their texture.
In addition to shirataki noodles, there are other substitutes for rice noodles in pho. Blanched bean sprouts can be added to the rice noodles to mimic the shape and width of the noodles while reducing the overall amount of noodles in the dish. Spiralized vegetables, such as zucchini noodles ("zoodles") or daikon noodles ("doodles"), can also be used as a partial or full replacement for rice noodles.
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You can also add extra meat and skip the noodles
Pho is a Vietnamese soup that typically includes bone broth, rice noodles, meat, and herbs. Beef is most commonly used, but chicken is also a popular option. The meat is thinly sliced and cooked by pouring the hot broth over it.
The Ketogenic Diet is a low-carbohydrate method of eating. Pho is typically not considered keto-friendly due to the high-carb rice noodles and added sugar in the broth. However, it is possible to make a keto-friendly version of pho by omitting or reducing the number of noodles and being careful with added sauces.
One option is to simply skip the noodles altogether. When eating out, you can ask for extra meat and no noodles. You can also order vegetables on the side. This way, you still get a filling meal without the carbohydrates from the noodles.
Another option is to replace the rice noodles with low-carb alternatives. Shirataki noodles, made from konjac (elephant yam), are a popular choice as they are low-calorie, low-carb, and flavourless. They can be pricey, however, and some people find the texture and amount of chewing involved tiresome. Alternatively, you can partially or fully replace the rice noodles with spiralized vegetables, such as zucchini noodles ("zoodles") or daikon noodles ("doodles"). Zoodles have a pretty jade colour, while doodles are white and resemble rice noodles more closely.
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Frequently asked questions
Yes, you can eat pho on keto, but you will have to make some adjustments to the traditional recipe. Traditional pho includes rice noodles, which are high in carbohydrates. To make keto pho, you can replace the rice noodles with blanched bean sprouts, zoodles (zucchini noodles), or shirataki noodles.
Pho is a popular Vietnamese soup that typically includes broth, rice noodles, meat (often thinly sliced beef or chicken), warming spices, and garnishes.
To make keto pho, you can follow a recipe that uses zucchini noodles or shirataki noodles instead of rice noodles. You can also add meat, such as thinly sliced steak or chicken, and garnishes such as scallions.
You can buy keto-friendly pho ingredients, such as shirataki noodles, at specialty grocery stores or online. Some popular options include Thrive Market and Amazon.
