Keto For Asians: Does It Work?

Asian cuisine is typically rich in carbohydrates, with rice and noodles forming the base of many dishes. As such, it may seem challenging for Asians to adopt a ketogenic diet, which involves significantly reducing carbohydrate intake and replacing it with high-fat foods and protein. However, it is not impossible, and there are several ways to adapt Asian dishes to fit within the keto diet.

Keto-friendly Asian recipes

Asian cuisine is not always the healthiest option when it comes to clean eating, but there are ways to adapt recipes to make them keto-friendly. Here are some tips and recipe ideas for keto-friendly Asian meals:

Tips for Keto-Friendly Asian Meals

• Trade regular noodles for low-carb options like immi ramen noodles, shirataki, or zucchini noodles.
• Opt for cauliflower instead of rice.
• Be mindful of hidden carbohydrates in sauces and opt for alternative sweeteners like erythritol.
• When dining out, ask for sauces on the side and choose steamed broccoli or spinach instead of rice or noodles.

Keto-Friendly Asian Recipe Ideas

• Keto Chicken Stir Fry: A simple and flavorful dish loaded with fresh vegetables and sliced chicken. It can be customized with your preferred veggies and protein.
• Keto Cauliflower Fried Rice: A low-carb version of the classic dish, made with cauliflower rice instead of regular rice. Enjoy it with keto-friendly beef sticks or some chicken.
• Keto Beef and Broccoli: A classic takeout flavor with simple ingredients and quick prep. It's naturally healthy, keto-friendly, gluten-free, paleo, grain-free, and Whole30-compliant.
• Keto Orange Chicken: A low-carb version of the Chinese takeout staple, with crispy and juicy chicken coated in a sweet and sticky citrus sauce. Enjoy it with keto cauliflower fried rice.
• Low-Carb Asian Chicken Lettuce Wraps: Flavorful and crunchy wraps loaded with healthy vegetables and lean ground meat. They are a great main dish option and can be customized to your liking.
• Keto Pad Thai: A rich and savory dish that is typically bursting with flavor. This keto version uses shirataki noodles or zucchini noodles instead of regular noodles to make it low-carb and keto-approved.
• Keto Sesame Chicken: A quick and easy recipe that captures the classic Chinese takeout flavors. The sweet and tangy sauce only requires 7 ingredients and has 3 carbs per serving.
• Easy Thai Green Curry Chicken: A creamy and flavorful dish made with an Instant Pot or Slow Cooker. It's packed with juicy chicken and roasted vegetables, and it's naturally sweet from the coconut milk cream.
• Keto Teriyaki Salmon and Broccoli: A simple keto-friendly dish made with an air fryer or oven. The teriyaki sauce is made with a keto brown sugar substitute, garlic, and ginger.
• Keto Sushi Rolls: Satisfy your sushi cravings with this keto-friendly version made with cauliflower rice instead of regular rice.
• Low Carb Keto Pho: A quick and easy recipe that replaces the traditional noodles and added sugar with low-carb ingredient substitutes. It's ready in just 35 minutes.
• Keto Asian Cucumber and Avocado Salad: A refreshing, light, and flavorful salad that can be a perfect side or main dish. It's drizzled with a fragrant dressing and packed with healthy nutrients.
• Keto-Friendly Chinese Hot and Sour Soup: A low-carb twist on the popular takeout or buffet dish, focusing on the same spices and flavors.
• Keto Mongolian Beef: A copycat recipe of P.F. Chang's popular Mongolian Beef dish. It features tender beef coated in a sweet and savory sauce with a touch of spice.
• Keto Shrimp Coconut Curry: A flavorful and spicy curry dish that will leave your house smelling amazing. It's a crowd-pleaser and can be adapted to your taste preferences.
• Low Carb Pad Thai Salad: A flavor-packed salad with a perfect combination of sweet and sour dressing. Use a spiraliser to create a noodle effect with vegetables instead of pasta, and add leftover chicken or any other protein.
• Stir Fry Vegetables: A quick and easy dish that only takes about 10 minutes to prepare. Simply throw your favorite vegetables into a wok on high heat and stir frequently.
• One Pan Keto Sesame Chicken Stir Fry: A convenient one-pan dish with thinly sliced chicken and zucchini in a rich Asian sauce. You can easily substitute different vegetables based on your preferences or what you have on hand.
• Keto Kung Pao Chicken: A weeknight chicken dish that satisfies protein lovers and vegetable seekers. It's even better than takeout and can be made in a large cast iron pan instead of a wok.
• Keto Tsukune (Japanese Chicken Meatballs): Tender and moist chicken meatballs cooked in a sweet yakitori tare (sauce) made without sugar or wheat. It's perfect as an appetizer or a healthy meal prep idea.
• Okinawa Taco Rice: A healthy, low-carb version of the popular Japanese-Mexican dish made with cauliflower rice instead of Japanese white rice.
• Keto Matcha Green Tea Ice Cream: A creamy, soft, and sweet treat made without any dairy, eggs, or sugar. It can be easily made with or without an ice cream maker.
• Korean Ground Beef Bowl: A flavorful and easy weeknight meal made with ground beef, cauliflower rice, cucumbers, and a savory sauce. It comes together in just 20 minutes.
• Egg Roll in a Bowl: A simple and quick low-carb dinner made with pork, cabbage, garlic, and ginger. It's a 15-minute shortcut version of the traditional egg roll.

Asian keto food in Hong Kong

Adopting a keto diet in Hong Kong can be challenging, as the local cuisine is rich in carbohydrates, with rice and noodles forming the base of many dishes. However, it is possible to find and create keto-friendly options that align with the local Asian palate. Here are some tips and insights for navigating the keto diet in Hong Kong:

Understanding the Keto Diet

The keto diet, short for "ketosis," is a metabolic state where the body burns fat for energy instead of carbohydrates. This shift in energy source is achieved by significantly reducing carbohydrate intake and increasing consumption of high-fat foods and protein. The keto diet has gained popularity due to its promise of quick weight loss and improved energy levels.

Challenges and Adaptations

The standard Asian diet, including Hong Kong cuisine, relies heavily on rice and noodles, making it challenging to adopt a keto diet. Carbohydrates are integral to many favourite recipes and dishes, such as wonton noodles, roast meats on rice, and various rice-based dishes like bibimbap, biryani, and sushi.

To adapt to a keto diet, it is essential to find suitable alternatives. Konjac and shirataki noodles, made from Japanese yams, are excellent low-carb options for those craving noodle-based dishes. These noodles should be consumed in moderation due to their low nutritional value.

When dining out, it is important to be mindful of hidden sugars and carbohydrates in condiments and sauces commonly used in Asian cuisine, such as soy sauce and oyster sauce. Steamed egg, vegetables, and meat dishes with less gravy are safer options for keto dieters. Hotpot is another keto-friendly choice, but be cautious of sugary soup bases and opt for clear broth instead.

Keto-Friendly Dining Options in Hong Kong

Despite the challenges, there are several restaurants in Hong Kong that cater to keto diets:

• Mana: A Thai restaurant offering healthy and tasty dishes, including a naked burger with a kale bun instead of carbohydrates, and signature salads with customisable protein options.
• Nomad Burger: A restaurant that caters to various dietary preferences, allowing customers to build their own keto-friendly burgers with keto buns, protein-rich patties, and decadent toppings.
• Uma Nota: A vibrant spot with a keto-friendly lunch menu featuring an unlimited salad bar and a dinner menu with options like Australian Wagyu, seafood ceviche, and cauliflower, chicken, or octopus skewers.
• The Wall Street Bar & Lounge: A vintage-chic spot offering keto-friendly swaps for bread, pasta, and even fries. Their signature keto fries, made with almond and coconut flour, are a popular choice.
• Bombay Dreams: A modern Indian restaurant with keto options like grilled chicken tikka, sautéed spinach, and spicy lamb kebab, served in a cozy and charming ambiance.
• Oolaa: A family-friendly restaurant with a diverse menu, including keto-friendly options such as char-grilled lemon yoghurt chicken skewers and roasted spiced cauliflower (without the pita bread).
• Years: A vegetarian- and vegan-friendly restaurant that also offers keto-compliant options like a robust Buddha bowl and, at their sister restaurant Friends, a zoodle salad.
• Ruby Tuesday: A longtime favourite in Hong Kong, now serving a variety of low-carb options like fresh salads with grilled salmon or garlic shrimp, lip-smacking ribs, steak, and seafood.

Asian Keto Adaptations

In addition to dining out, there are ways to adapt traditional Asian dishes to make them keto-friendly:

• Trade regular noodles for low-carb options like immi ramen noodles, shirataki noodles, or zucchini noodles in ramen, pad Thai, or stir-fry.
• Opt for cauliflower rice instead of regular rice whenever possible.
• Be mindful of sauces and condiments with hidden sugars. Choose alternative sweeteners like erythritol instead of sweet and sour sauce.
• When dining out, ask for sauces on the side and opt for steamed broccoli or spinach instead of rice or noodles.
• Adapt classic Asian dishes like Kung Pao Chicken and Moo Shu Pork by using keto-friendly sauces and ingredients.

In conclusion, while it may require some creativity and adaptations, it is possible to enjoy Asian keto food in Hong Kong. By understanding the principles of the keto diet and making thoughtful food choices, individuals can navigate the local cuisine and still achieve their dietary goals.

Keto for Chinese people

The ketogenic diet is a low-carb, high-fat diet that can be challenging to follow, especially when eating out or trying to adapt favourite dishes. However, it is possible to make keto-friendly versions of beloved Asian recipes with a few simple swaps. Here are some tips and tricks for following a keto diet while enjoying Chinese cuisine.

Chinese Food and the Keto Diet

Chinese cuisine typically includes a lot of fat and varied types of meat and poultry. Chinese BBQ shops, for example, offer roast ducks, pork and chickens, which are mostly keto-friendly. Other keto-friendly options include pigs' ears, snouts, intestines and beef tendons. Chinese cuisine also features a variety of seafood, including steamed fish, crab, lobster, and dried shrimp or scallops.

When it comes to vegetables, Asian greens such as bok choy, Chinese cabbage, and snow peas are excellent choices for keto dieters. Chinese eggplant, daikon, mushrooms, and wood ears (a type of fungus) are also commonly used in Chinese cooking and are keto-friendly.

Adapting Recipes

To make Chinese recipes keto-friendly, there are a few simple swaps you can make:

• Replace regular noodles with low-carb options such as shirataki, zucchini noodles, or immi ramen noodles.
• Use cauliflower rice instead of regular rice.
• Avoid sugary sauces and opt for alternative sweeteners like erythritol.
• Choose steamed egg or vegetable dishes when dining out, and avoid dishes with cornstarch in the sauces.
• Hotpot is a great social meal option, but be mindful of sugary soup bases and stick to clear broth.
• Konjac and shirataki noodles, made from Japanese yams, are low-carb options for noodle-based dishes. However, eat them in moderation due to their low nutritional value.
• Typical Chinese dishes can be made keto by using low-sugar sauces and eliminating cornstarch and rice.

Sample Keto-Friendly Chinese Dishes

• Keto General Tso's Chicken: A takeout favourite that can be made keto-friendly by using a low-carb hoisin sauce. Add cauliflower florets for extra fibre and nutrients.
• Kung Pao Chicken: This dish can be made keto by swapping cornstarch with xanthan gum and using a marinade of soy sauce and rice wine.
• Chinese Lettuce Wraps: A low-carb option that can be customised to your dietary needs. Use coconut aminos instead of soy sauce, and choose radish and zucchini instead of carrots and baby corn.
• Keto Beef and Broccoli: A keto-friendly version of a Chinese restaurant favourite, ready in just 20 minutes.
• Korean Ground Beef Bowl: A quick and easy weeknight meal made with ground beef, cauliflower rice, cucumbers, and a flavorful sauce.
• Egg Roll in a Bowl: A low-carb shortcut version of an egg roll, made with simple basics like pork, cabbage, garlic, and ginger.

Adapting Asian dishes to keto

Asian cuisine is known for its bold flavours and diverse ingredients, and the good news is that you can still enjoy many of these delicious dishes while following a keto diet. Here are some tips and tricks for adapting Asian recipes to fit your keto lifestyle:

Rice and Noodles

One of the most common modifications when adapting Asian dishes for keto is swapping out rice and noodles. Instead of rice, try using cauliflower rice or cauliflower florets, which are low-carb and gluten-free alternatives. For noodles, opt for low-carb options like zucchini noodles, shirataki noodles, or high-protein alternatives like immi ramen. Spiralized daikon or kohlrabi noodles are also excellent choices, adding both flavour and extra fibre to your dish.

Sauces and Sweeteners

When it comes to sauces, watch out for hidden carbohydrates and sugars. Sweet and sour sauce, hoisin sauce, and oyster sauce are often high in carbs. Instead, make your own sauces at home using alternative sweeteners like erythritol, monk fruit, or xylitol. Coconut aminos is a great soy sauce replacement, adding savoury flavour without the carbs.

Vegetables

Load up on low-carb vegetables to add volume and nutrients to your meals. Broccoli, spinach, bok choy, zucchini, eggplant, and daikon radish are all excellent choices. For a crunchy texture, try using radish instead of carrots. If you're feeling adventurous, explore Asian greens like pea sprouts, snow pea sprouts, Chinese cabbage, and coriander.

Meat and Seafood

Meat and seafood are staples in many Asian dishes, and they're perfect for keto too. Chicken, beef, pork, and fish are all keto-friendly. For a unique twist, try including offal, like beef marrow or chicken liver, in your dishes. If you're a fan of seafood, go for salmon, crab, lobster, or shrimp. Dried shrimp and scallops are also commonly used in Asian cooking and add a burst of flavour to your meals.

Eggs

Eggs are incredibly versatile and feature prominently in Asian cuisine. From fried eggs to steamed eggs, they're a great source of protein and healthy fats. Quail eggs and duck eggs are also popular in Asian cooking and can add a unique flavour to your keto dishes.

Dairy Alternatives

Traditional Asian cuisine doesn't typically use a lot of dairy, which can be easily replaced with keto-friendly alternatives. Coconut milk and coconut cream are excellent dairy-free options that add richness and flavour to your meals.

Asian Specialties

Some Asian specialties can be easily adapted to fit your keto lifestyle. For example, sushi can be made with cauliflower rice instead of regular rice. Japanese taco rice can also be made keto-friendly by substituting cauliflower rice. For a tasty treat, try making matcha green tea ice cream, which can be made dairy-free and sugar-free without compromising on flavour.

Condiments and Seasonings

When it comes to condiments and seasonings, soy sauce is a staple in Asian cooking. Opt for a low-carb variety, or use coconut aminos as a delicious alternative. Other keto-friendly condiments include fish sauce, chilli garlic sauce, and sesame seeds.

Desserts

Even desserts can be made keto-friendly! Cheesecake, for example, can be made with a low-carb crust and sugar substitutes, resulting in a delicious and indulgent treat.

Remember, when adapting Asian dishes to keto, focus on whole food ingredients, be mindful of hidden carbohydrates, and don't be afraid to experiment and get creative in the kitchen!

Asian keto recipes

Asian cuisine is not always the healthiest option when it comes to clean eating, but it can be made healthy with low-carb and keto-friendly alternatives that are just as tasty. Here are some tips and recipes to create delicious Asian-inspired keto meals.

Tips for Keeping Asian Recipes Keto-Friendly

• Trade regular noodles for low-carb options like immi ramen noodles, shirataki, or zucchini noodles.
• Opt for cauliflower instead of rice.
• Be mindful of hidden carbohydrates in sauces and opt for alternative sweeteners such as erythritol.
• When dining out, ask for sauces on the side and choose steamed broccoli or spinach instead of rice or noodles.

Keto Asian Recipe Ideas

Chinese

• General Tso's Chicken
• Kung Pao Chicken
• Chinese Lettuce Wraps (San Choy Bow)
• Orange Chicken
• Hot and Sour Soup
• Beef Offal
• Steamed Egg Custard

Japanese

• Tsukune (Japanese Chicken Meatballs)
• Okinawa Taco Rice (using cauliflower rice)
• Japanese Sesame Dressing
• Matcha Green Tea Ice Cream
• Matcha Cheesecake
• Teriyaki Chicken
• Teriyaki Sauce

Other Asian

• Pad Thai (using shirataki or zucchini noodles)
• Beef and Broccoli
• Chicken Stir Fry
• Cauliflower Fried Rice
• Chili Soy Chicken Thighs
• Mongolian Beef
• Shrimp Coconut Curry
• Asian Cucumber and Avocado Salad
• Pho (using low-carb ingredient substitutes)
• Sushi (using cauliflower rice)
• Thai Green Curry Chicken
• Teriyaki Salmon and Broccoli

There are plenty of delicious Asian keto recipes to explore, allowing you to enjoy the flavours of Asian cuisine while sticking to your keto diet. Get creative in the kitchen and experiment with different ingredients and substitutions to find what works best for you.

Frequently asked questions