Jeffrey Salazar
The ketogenic diet is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. Asian cuisine is not always the healthiest option when it comes to clean eating, but you can make it healthy with low-carb and keto-friendly alternatives. To start an Asian ketogenic diet, you can base your meals on meat, fish, eggs, butter, nuts, healthy oils, avocados, and plenty of low-carb vegetables. You can also make keto-friendly versions of beloved Asian dishes by swapping high-carb ingredients like rice and noodles with low-carb alternatives like cauliflower rice and zucchini noodles. Additionally, you can use keto-friendly sauce replacements such as coconut aminos, which have about 75% less sodium than soy sauce.
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What You'll Learn
Focus on whole foods like lean proteins, fresh vegetables, and keto-friendly sauces
Asian cuisine is not always considered the healthiest option, but it can be made healthier with low-carb and keto-friendly alternatives. A helpful tip for starting an Asian ketogenic diet is to focus on whole foods like lean proteins, fresh vegetables, and keto-friendly sauces.
Lean proteins are a staple of the keto diet, and meat, poultry, fish, and shellfish are all great options. Chicken, salmon, and beef are popular choices, as they are rich in B vitamins and minerals, and contain no carbs. Eggs are also a staple, as they trigger hormones that increase feelings of fullness. It is important to eat whole eggs, as most of an egg's nutrients are found in the yolk. Greek yogurt and cottage cheese are other nutritious, high-protein foods that can be eaten in moderation.
Fresh vegetables are also an important part of an Asian ketogenic diet. When preparing a stir fry, for example, you can use whatever vegetables you have on hand, such as zucchini, carrots, or baby corn. Just be mindful of the carb count and choose low-carb options when possible.
Keto-friendly sauces are also key to an Asian ketogenic diet. Coconut aminos, for example, are a sauce made from coconut blossom nectar that is fermented and blended with salt. They have about 75% less sodium than soy sauce and are soy and gluten-free. You can also make keto sauces with mayonnaise, which is very versatile.
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Swap high-carb ingredients for low-carb alternatives
Swapping high-carb ingredients for low-carb alternatives is a great way to adapt Asian dishes to fit a ketogenic diet. Here are some tips to help you get started:
Noodles and Rice
Regular noodles and rice are high in carbohydrates. Instead, opt for low-carb alternatives such as cauliflower rice or cauliflower fried rice. You can also try shirataki noodles, zucchini noodles, or immi ramen noodles, which are high in fibre and protein.
Sauces
When it comes to sauces, choose keto-friendly options like coconut aminos instead of soy sauce. Coconut aminos are made from coconut blossom nectar, fermented, and blended with salt, containing 75% less sodium than soy sauce. If you're making a sweet sauce, use a low-carb sweetener instead of sugar.
Vegetables
Modify the vegetable content of your dishes to reduce carbs. For example, choose radishes instead of carrots, zucchini instead of baby corn, and cucumber instead of shredded carrots. Bok choy is another great low-carb vegetable that can be added to stir-fries or used as a wrapper for egg rolls.
Meat and Protein
Focus on lean proteins such as chicken, salmon, and beef. For example, you can make Asian meatballs with ground beef or chicken. Crispy duck is another delicious option. If you're a fan of traditional Kung Pao Chicken, try replacing the rice or pasta with zucchini noodles.
Other Alternatives
In addition to the above, there are other low-carb alternatives to explore. For instance, you can use almond and coconut flour to make keto-friendly wrappers for egg rolls. Avocado slices in lettuce wraps provide healthy fats, and keto-friendly soups, such as zero-carb egg drop soup, are also a good option.
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Choose cauliflower rice over regular rice
If you're craving rice on your keto diet, cauliflower rice is a great substitute. It is a low-carb alternative that can be used in any recipe that calls for rice, such as stir-fries, tacos, casseroles, fried rice, and Asian cuisine. By choosing cauliflower rice, you're adding veggies to your meal instead of carbohydrates. It is also a good source of vitamin C and potassium, which are important for immunity, skin health, bone health, and blood pressure regulation.
Cauliflower is a non-starchy cruciferous vegetable. When it is diced into small pieces, it resembles rice. Cruciferous vegetables contain compounds called isothiocyanates, which have potential anti-cancer effects. Most of these compounds are found in the florets, so it is important to preserve them when making cauliflower rice. Chopping the cauliflower also increases the amount of sulforaphane, another compound with potent anti-cancer properties.
To prepare cauliflower rice, you can either use raw rice or blanch it before freezing to preserve its texture. Squeeze out the moisture with a towel, then store it in a freezer-safe bag. Frozen cauliflower rice can last from one to four months. When you're ready to cook it, simply microwave it in a safe dish for about three minutes.
While cauliflower rice is a fun way to include rice in your ketogenic diet, it should not be the staple of your meals. It has very little fat and protein, which are crucial macronutrients for optimal low-carb health. However, it is a creative solution to satisfy your rice cravings while sticking to your keto diet.
In addition to cauliflower rice, there are other substitutions you can make to create keto-friendly Asian meals. For example, you can replace regular noodles with low-carb options like shirataki, zucchini, or immi ramen noodles. You can also use coconut aminos instead of soy sauce and choose radishes over carrots to reduce carbohydrates. By making these simple swaps, you can enjoy the flavors of Asian cuisine while adhering to your ketogenic diet.
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Opt for low-carb noodles like shirataki, zucchini, or immi ramen
Shirataki noodles are a great low-carb option for those on a ketogenic diet. They are made from a root vegetable called konjac or konnyaku, which is native to Asia. This fibrous root is gluten-free, low-carb, and low-calorie. Shirataki noodles are also known as miracle noodles, and they have a jellyfish-like consistency that may be off-putting to some. They can be purchased in a variety of shapes, including spaghetti, angel hair, rice, fettuccine, macaroni, and
Zucchini noodles, also known as zoodles, are another low-carb alternative to conventional ramen. They can be found fresh or frozen at most grocery stores. However, they tend to get watery and soggy, and do not have the same chewy texture as regular noodles. To make zucchini noodles, you can use a potato peeler or a spiralizer to create long noodle strands.
Immi ramen is the world's first low-carb, high-protein instant ramen. It is also high in fibre and protein, 100% vegan, and has the familiar chewy texture of regular noodles. Immi ramen comes in three flavours: Spicy Beef, Black Garlic Chicken, and Tom Yum Shrimp.
When opting for low-carb noodles, it is important to be mindful of the textures and flavours that may differ from regular noodles. However, with a little experimentation, it is possible to enjoy a variety of noodle dishes while adhering to a ketogenic diet.
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Use coconut aminos instead of soy sauce
Coconut aminos is a common substitute for soy sauce that is both gluten-free and soy-free. It is made from the sap of the coconut palm and has a milder, sweeter, and less salty flavour than soy sauce. Soy sauce, on the other hand, is made from fermented soybeans and wheat and has a richer flavour.
Coconut aminos can be used as a substitute for soy sauce in Asian ketogenic diets as it has a lower sodium content. Traditional soy sauce contains anywhere from 280 to 320 mg of sodium per teaspoon, while coconut aminos contain about 90 mg of sodium per teaspoon. This makes coconut aminos a healthier alternative to soy sauce, especially for those who are allergic to soy or gluten, as these are two common allergens.
However, it is important to note that coconut aminos is not rich in nutrients and there is no research to support claims that it has health benefits. When using coconut aminos as a substitute for soy sauce, it is recommended to add a pinch or two of kosher salt to enhance the flavour.
When cooking with coconut aminos, it is suggested to use high heat until the sauce chars. This process improves the flavour of the sauce, as the sweetness transforms into a delicious smokey caramel.
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Frequently asked questions
The Asian ketogenic diet involves adapting Asian dishes to be low-carb and keto-friendly while retaining their key flavours and spices.
Some examples of keto-friendly Asian dishes include Korean beef bowls with cauliflower rice, keto chicken stir-fry, and crispy duck with cucumber and spring onion.
Focus on whole food ingredients like lean proteins (chicken, salmon, beef), fresh vegetables, and keto-friendly sauces. Coconut aminos, made from coconut blossom nectar, is a popular soy sauce replacement with 75% less sodium.
Avoid high-carb ingredients like rice, noodles, and breading. Be mindful of hidden carbohydrates from sugars in sauces.
Familiarise yourself with food labels and plan your meals in advance. Many resources offer keto-friendly recipes and meal ideas, and some meal delivery services provide keto-friendly options. At least in the beginning, it's important to eat until you're full and avoid restricting calories too much. Rotate your vegetables and meat over the long term to ensure a variety of nutrients.
