Dante Carrillo
Thai food is rich in keto-friendly ingredients, including meats, fish, tofu, coconut milk, and low-carb vegetables. However, many Thai dishes contain rice, noodles, and sugary sauces, which are not suitable for a keto diet. The good news is that with a few simple substitutions, you can continue to enjoy Thai cuisine while staying in ketosis.
| Characteristics | Values |
|---|---|
| Keto-friendly Thai dishes | Tom Yum soup, Thai BBQ beef salad, Pad Prik King, Yum Nua, Pra Goong, chicken satay, stir-fry with meat and vegetables, curries, grilled chicken skewers, beef larb |
| Thai dishes to avoid on keto | Rice, noodles, beans, sweet sauces, brown sauce, breaded meats, potatoes, coconut milk with added sugar |
| Tips for ordering keto-friendly Thai food | Request no sauce or add lemon juice/oil, choose meat dishes, avoid deep-fried foods, ask about added sugar, use low-carb noodles, avoid sugary drinks |
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What You'll Learn
- Thai food is rich in keto-friendly ingredients like meats, fish, tofu, and low-carb veggies
- Sauces like peanut, fish, and soy are not keto-friendly due to added sugar and flour
- Tom Yum soup is keto-friendly, with low net carbs, fat, and high protein
- Avoid rice, noodles, and potatoes as they are high-carb
- When in doubt, order meat dishes, but avoid breaded meats?
Thai food is rich in keto-friendly ingredients like meats, fish, tofu, and low-carb veggies
Thai food is rich in keto-friendly ingredients, such as meats, fish, tofu, and low-carb veggies. The key to keeping it keto is to watch out for the sauces and sides, which often contain sugars and carbs.
Meats, fish, and tofu are all great sources of protein, which is essential on the keto diet. When ordering meat at a Thai restaurant, it's important to ask for it grilled or stir-fried without breading. Some good options include Thai barbecue beef, which is served grilled with steamed vegetables and a sauce, and chicken satay, which is naturally low in carbs and high in protein. Just be sure to ask for soy sauce instead of peanut sauce, or skip the sauce altogether.
Seafood is another excellent choice, and it features heavily in Thai cuisine. Tom Yum soup, for example, is a keto-friendly option that includes shrimp, fish sauce, and vegetables. You can also find grilled shrimp stir-fried with garlic, pepper, and herbs, or prawn tom yum soup. Just be mindful of the sides, as rice and noodles are not keto-friendly. Instead, opt for steamed veggies or cauliflower rice.
Tofu is a great plant-based protein option, and it's often used in Thai stir-fries. Just be sure to ask for the dish without any sugary sauces. You can also find hard-boiled eggs and fried tofu in some Thai dishes, which make for a delicious and keto-friendly meal.
Low-carb veggies are also abundant in Thai cuisine. When ordering, look for dishes with vegetables like bell peppers, onions, mushrooms, tomatoes, cucumbers, and lettuce. You can also ask for steamed veggies as a side instead of rice.
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Sauces like peanut, fish, and soy are not keto-friendly due to added sugar and flour
Thai food is rich in many keto-friendly ingredients, such as coconut milk, meats, fish, tofu, and low-carb veggies. However, popular Thai sauces like peanut, fish, and soy are not keto-friendly due to added sugar and flour. These sauces are often served with stir-fry dishes, and can significantly increase the carb content of the meal.
When ordering Thai food, it is important to be mindful of these sauces and ask for them to be left out. You can also request that any meat in the dish is not breaded, as this can also add unnecessary carbs. Instead of sauce, you can add flavour to your meal with lemon juice or a side of oil.
If you're a fan of soup, Tom Yum (or Tom Yam) is a great keto-friendly option. This hot and sour soup typically contains vegetables like tomato, onion, cauliflower, and mushroom, along with a choice of protein such as chicken, shrimp, or tofu. It is a delicious and satisfying option that won't compromise your keto goals.
Another keto-friendly option to consider is Thai barbecue beef. This dish typically consists of grilled beef served with steamed vegetables and a savoury sauce on a hot barbecue plate. Just remember to ask for the sauce on the side or leave it out completely to keep the dish keto-friendly.
In general, when dining at Thai restaurants while on a keto diet, it is advisable to opt for meat-based dishes with low-carb vegetables and avoid sauces, rice, and breaded meats. With some careful ordering and ingredient substitutions, you can still enjoy the delicious flavours of Thai cuisine while adhering to your keto diet.
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Tom Yum soup is keto-friendly, with low net carbs, fat, and high protein
Thai cuisine is rich in keto-friendly foods, such as coconut milk, curry, meats, fish, tofu, and low-carb veggies. However, many Thai dishes contain rice, noodles, and sauces that are high in carbs and added sugars, which can disrupt ketosis.
Tom Yum soup is a popular Thai dish that is naturally keto-friendly. It is a flavorful, spicy, and sour soup, often served with a variety of vegetables, such as tomato, onion, cauliflower, mushroom, and lime juice, and a choice of protein such as chicken, beef, or shrimp.
A typical serving of Tom Yum soup contains approximately 2-4 grams of net carbs, 0.6-3 grams of fat, and 7.9-33.3 grams of protein. It is a low-carb and low-fat option, making it suitable for those following a keto diet.
When ordering Tom Yum soup in a Thai restaurant, it is important to be mindful of the accompanying ingredients. Noodles, rice, and sweet sauces, for example, should be avoided or substituted with keto-friendly alternatives. Ordering the soup without these high-carb additions can help maintain ketosis.
Additionally, when preparing Tom Yum soup at home, it is essential to pay attention to the ingredients used. Some Thai chilli sauces, for instance, may contain added sugars, increasing the carb content. Opting for unsweetened coconut milk and natural ingredients can help keep the dish keto-friendly.
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Avoid rice, noodles, and potatoes as they are high-carb
Thai food is rich in many keto-friendly ingredients, such as meats, fish, tofu, and low-carb veggies. However, it's important to be mindful of certain high-carb foods that are commonly found in Thai cuisine.
One of the most prominent high-carb ingredients in Thai food is rice. When ordering Thai food, it's generally advisable to avoid dishes that come with rice. This includes avoiding rice as a side dish and being cautious of rice noodles, which are not keto-friendly. If you're craving a noodle dish, opt for low-carb alternatives like Shirataki noodles, egg noodles, sesame noodles, or even instant ramen noodles, which now come in low-carb varieties.
Another high-carb food to be cautious of is potatoes. While potatoes themselves are starchy and high in carbs, there are ways to enjoy Thai flavors with potatoes in a keto-friendly way. For example, you can try making cauliflower potatoes as a substitute, or opt for a different vegetable side dish altogether.
Noodles and potatoes are not inherently unhealthy, but they can disrupt ketosis. By making smart substitutions and being mindful of portion sizes, you can still enjoy Thai food while adhering to your keto diet.
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When in doubt, order meat dishes, but avoid breaded meats
Thai cuisine offers a variety of keto-friendly options, including meat, fish, tofu, and low-carb veggies. When in doubt, ordering meat dishes is a good option, but it's important to avoid breaded meats to stay within keto guidelines.
Meat dishes are usually very customizable, and you can choose from a variety of options, such as beef, pork, chicken, shrimp, or tofu. By skipping the breading, you can significantly reduce the carbohydrate content of your meal. For example, you can opt for grilled protein instead of breaded meat.
When ordering meat dishes, it's important to be mindful of the sides and sauces that come with them. Steamed vegetables or lettuce are great alternatives to rice. Additionally, sauces like peanut, soy, and sweet chili sauce can increase the carb count, so it's advisable to request no sauce or ask about low-carb options.
Some recommended meat dishes that can be made keto-friendly include stir-fries, curries, and Thai barbecue beef. When ordering these dishes, remember to ask for no breading and choose low-carb sides and sauces.
In summary, when following a keto diet, opting for meat dishes at Thai restaurants is generally a safe choice. However, it's important to be cautious of breaded meats and make adjustments to ensure your meal aligns with your dietary needs.
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Frequently asked questions
Yes, Thai cuisine has many keto-friendly foods, including coconut milk, curry, meats, fish, tofu, and low-carb veggies. However, you should be cautious of sauces, rice, beans, and noodles, which are high in carbs.
Some keto-friendly dishes you can order at a Thai restaurant include Tom Yum soup, Thai barbecue beef, chicken satay, and stir-fry dishes without the brown sauce.
When ordering Thai food while on a keto diet, you should avoid dishes with rice, beans, sweet sauces, and noodles. You should also be cautious of deep-fried meats and vegetables, as they may be breaded and high in carbs.
