Keto-Friendly Chinese White Sauce: What You Need To Know

Chinese food is often loaded with carbs, from the noodles and rice to the sugary sauces. But that doesn't mean you have to give up your favourite dishes if you're following a keto diet. There are plenty of ways to modify Chinese cuisine to make it low-carb and keto-friendly. One key aspect is the sauce. While many Chinese sauces are packed with sugar and carbs, there are alternatives and substitutions available. For example, a keto-friendly white sauce can be made with butter, cream cheese, heavy cream, salt, and ground nutmeg. This can be used in lasagna, moussaka, or as a cheese sauce. When it comes to soy sauce, a staple in Chinese cooking, it's important to check the labels as some brands contain wheat and sugar. Kikkoman's Naturally Brewed Soy Sauce, for instance, has 6.7g of carbohydrates per 100ml, while the Amoy brand's Dark Soy Sauce has 8g. So, is Chinese white sauce keto? The answer is yes, as long as you make some adjustments and choose the right ingredients.

Chinese white sauce is keto-friendly if it's made without flour or starches

Chinese white sauce can be keto-friendly if it's made without flour or starches. A keto diet typically restricts your carb intake to no more than 50 grams of total carbs or 25 grams of net carbs per day. This can make it challenging to navigate a Chinese menu, as many dishes are made with noodles, rice, and starchy sauces.

However, there are ways to modify your favourite Chinese dishes to make them keto-friendly. One option is to replace the flour or starches commonly used in Chinese white sauce with a keto-friendly thickener like xanthan gum. This will help you achieve the desired consistency without adding extra carbs.

Another alternative is to use cream cheese as a thickener. In a traditional béchamel sauce, flour is used as a thickening agent. But for a keto-friendly version, you can use cream cheese to achieve a creamy and thick consistency. Three ounces of cream cheese are typically enough to thicken one cup of heavy cream.

When making Chinese white sauce at home, it's important to pay attention to the other ingredients as well. Avoid adding sugar, wheat flour, or other high-carb ingredients. Instead, opt for spices like salt, ground nutmeg, pepper, garlic, onion, or bay leaves to add flavour to your sauce.

Additionally, when dining out, ask for sauces to be served on the side so you can control the amount added to your dish. This will help you stay within your desired carb limit.

By making these simple adjustments, you can enjoy Chinese white sauce while adhering to your keto diet.

Chinese food is usually centred around savoury carbs like noodles and rice

Chinese food is often centred around savoury carbs like noodles and rice. These staples are usually accompanied by protein and vegetables, but the carbs remain the main event. Noodles and rice are made from wheat flour, rice starch, or other starches, and they are typically served in broth, stir-fried, deep-fried, or cold.

The two most common Chinese wheat noodles are lo mein and chow mein. They are made from wheat flour and egg and are cylindrical, like spaghetti, but thicker. They are usually parboiled before being cooked with stir-fried meat and vegetables, or stir-fried for additional crispiness. Singapore Rice Noodles is a popular rice noodle dish that has become an important part of Chinese cuisine.

If you're on a keto diet, you can still enjoy Chinese food by making some substitutions. For example, you can skip the rice and ask for sauteed veggies or cauliflower rice instead. There are also keto noodle alternatives, such as zucchini noodles or shirataki noodles made from konjac yams.

When it comes to sauces, it's important to be mindful of hidden carbs and sugars. Many Chinese sauces, like hoisin and sweet and sour sauce, are packed with sugar and can have up to 30 grams of carbs per serving. Instead, you can make your own sauces using ingredients like coconut milk, peanut butter, curry paste, soy sauce, and sugar-free Thai chilli sauce.

Chinese sauces like hoisin sauce and sweet and sour sauce are often full of hidden carbs and sugars

Chinese sauces, like hoisin sauce and sweet and sour sauce, are often loaded with hidden carbs and sugars. These sauces are typically made with soybeans, vinegar, sugar, and starches, which contribute to their thick consistency. As a result, they can have anywhere from 7 to 30 grams of carbs per serving.

For example, the traditional hoisin sauce sold in grocery stores contains soybeans, vinegar, sugar, and starches. These ingredients give it its distinctive thick texture and sweet-and-salty flavour. However, this also means that hoisin sauce is high in carbs and sugars, which can be problematic for those following a keto diet.

Similarly, sweet and sour sauce is another Chinese sauce that is notorious for its high sugar and carb content. This sauce typically accompanies dishes like sweet and sour chicken, contributing significantly to the dish's overall carb count.

To stay within the typical keto diet limit of 25 grams of net carbs per day, it is advisable to avoid or limit the consumption of these sauces. One option is to make your own homemade sauces, substituting sugar substitutes for sugar and using ingredients like coconut aminos or gluten-free soy sauce to reduce the carb content. For example, a keto-friendly hoisin sauce can be made using sugar substitutes, gluten-free soy sauce or coconut aminos, creamy peanut butter, sesame oil, and garlic. This version still captures the sweet and salty flavours of traditional hoisin sauce while being significantly lower in carbs.

Additionally, when eating out, it is recommended to ask for sauces to be served on the side, allowing you to control the amount added to your dish. This way, you can still enjoy the flavours of these sauces while staying within your keto diet guidelines.

Soy sauce is not always keto-friendly, as it often contains wheat and sugar

Soy sauce is a popular condiment used in many low-carb dishes. It is low in calories and carbs, with a single tablespoon serving containing only 9 calories and less than 1 gram of net carbs. This makes it a good option for adding flavour to keto dishes such as cauliflower rice. There are also low-sodium options available.

However, soy sauce is not always keto-friendly. Firstly, it often contains wheat and gluten, which are not considered "clean keto" options. Secondly, it can be difficult to find soy sauce that does not contain GMO ingredients or pesticide residues. Thirdly, soy contains high levels of phytic acid, which inhibits mineral absorption. Finally, there is a risk of developing hormonal imbalances from the phytoestrogens present in soy sauce, although this risk is relatively minor due to the small serving sizes typically used.

When choosing a soy sauce for a keto diet, it is important to look for one with low carb content and no added sugar. Gluten-free options such as tamari are also available. It is also important to be mindful of your macros and sodium intake when consuming soy sauce, as it is high in sodium.

There are keto-friendly alternatives to Chinese sauces, such as peanut sauce or sugar-free Thai chilli sauce

Chinese dishes are often loaded with carbs from rice and noodles, sugary sauces, and fried proteins. However, there are keto-friendly alternatives to Chinese sauces, such as peanut sauce or sugar-free Thai chilli sauce.

When ordering Chinese food or cooking it at home, it's important to be mindful of the sauces used to stay within your keto diet restrictions. Chinese sauces like hoisin sauce, duck sauce, plum sauce, and sweet and sour sauce are typically loaded with hidden carbs and sugars that can quickly exceed your daily carb limit.

One tasty alternative is peanut sauce, which can be made with coconut milk, peanut butter, and curry paste. This sauce pairs well with chicken and beef satay or keto-friendly noodles. You can also spice up your meals with sugar-free Thai chilli sauce or small amounts of soy sauce, being mindful of the sodium content.

If you're dining out, it's a good idea to request that all sauces be served on the side. This way, you can control the amount added to your dish and avoid overdoing it.

In addition to choosing keto-friendly sauces, there are other strategies to make your Chinese meal more keto-compliant. Opt for steamed or stir-fried vegetables, lean proteins, and avoid breaded meats. Cauliflower rice is an excellent substitute for fried rice, offering a similar texture and flavour while keeping you in ketosis.

With some creativity and ingredient substitutions, you can continue to enjoy Chinese cuisine while adhering to your keto diet.

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