Keto And Pho: Can You Enjoy This Comforting Dish?

Pho is a Vietnamese soup made with chicken or beef broth, banh pho noodles, and various meats and vegetables. It is a comfort food for many and is the ultimate go-to during cold weather. However, is it keto-friendly?

Pho is not keto-friendly. Traditional pho is made with rice noodles, which are high in carbohydrates. A cup of rice noodles has about 25 grams of carbohydrates, which is not suitable for a keto diet. The broth may also contain sugar, depending on the restaurant.

However, pho can be made keto-friendly with a few simple swaps. For example, zucchini noodles can be used instead of rice noodles, and monk fruit sweetener can be used instead of sugar.

Pho broth without noodles is low-carb and keto-friendly

Pho is a Vietnamese soup, usually made with rice noodles, and various meats and vegetables. It is a popular dish, with many people having fond memories tied to it. However, the rice noodles in pho are high in carbohydrates, which means that the dish is not considered keto-friendly.

But there is good news for pho lovers who are following a ketogenic diet. Pho broth, without the noodles, is low-carb and can be consumed while on a keto diet. While the broth may contain trace amounts of carbohydrates from ingredients such as onions, soy sauce, and fish sauce, it is still considered keto-friendly.

If you are dining out and want to order a keto-friendly pho, it is best to check with the server if there is any added sugar in the broth. While most traditional Vietnamese restaurants do not add sugar to the broth, some Asian restaurants in the US do so to appeal to American tastes. To order a keto-friendly pho, simply ask for the dish without the noodles, or ask for the noodles to be served on the side. You can also ask for the onions to be omitted to save a few more carbs.

If you are making pho at home, there are several keto-friendly noodle alternatives you can use instead of rice noodles. These include shirataki noodles, zucchini noodles, and seaweed noodles. You can also make your own keto-friendly broth using beef or chicken bones and various spices.

So, if you are following a ketogenic diet, you don't have to give up pho completely. Simply enjoy the dish without the noodles, or experiment with making your own keto-friendly version at home.

Shirataki noodles are a popular low-carb alternative to rice noodles in pho

Shirataki noodles are made from glucomannan, a type of fibre that comes from the root of the konjac plant. "Shirataki" is Japanese for "white waterfall", referring to the noodles' translucent appearance. They require no cooking and can be added directly to the hot pho broth, which will be enough to cook them.

Shirataki noodles are also known as konjac noodles and can be purchased online or in some health food stores. They are a little pricey, but a small amount goes a long way as they are very filling.

If you're making pho at home, you can also try zucchini noodles or daikon noodles (made from spiralized zucchini or daikon). These options are also low-carb and can be added to the pho broth raw.

The pho broth may contain sugar, depending on the restaurant

Pho is a Vietnamese soup made with chicken or beef broth, banh pho noodles, and various meats and vegetables. It is pronounced "fuh".

If you are dining out at a Vietnamese restaurant, there are a few keto-friendly options besides pho that you may want to consider. Generally, any meat dish with vegetables should be okay to eat on a ketogenic diet. For example, bo luc lac (Vietnamese Shaking Beef) is quickly seared beef that is served with sautéed onions, lettuce, and rice. You can skip the rice and load up on the vegetables.

If you want to save a few more carbs, you could also ask to omit the onions as they generally add in sliced onions on top right before serving. Feel free to add in the bean sprouts, which are keto-friendly and low in carbohydrates. Bean sprouts are typically served with pho, along with fresh garnishes like basil, cilantro, jalapeño, and lime.

Rice noodles are high in carbohydrates and will likely kick you out of ketosis

Rice Noodles and Ketosis

Rice noodles are a staple of traditional pho, a Vietnamese soup. However, they are high in carbohydrates and will likely kick you out of ketosis.

Pho is a delicious and comforting dish, but those following a ketogenic diet need to be aware of its potential to knock them out of ketosis. The issue lies primarily with the rice noodles, which are commonly used in pho and are high in carbohydrates.

A large bowl of pho typically contains around 100 grams of rice noodles, which provide about 25 grams of carbohydrates. This is already close to the daily limit of 25 grams of carbohydrates for ketosis. Therefore, consuming a classic serving of pho with rice noodles will likely kick most people out of ketosis.

The Impact of Rice Noodles on Ketosis

Rice noodles are made from rice, which is primarily a carbohydrate. The processing that white rice and rice noodles undergo results in an even higher glycemic index. Regular consumption of refined rice products can negatively impact blood sugar control and increase the risk of developing type 2 diabetes.

When following a ketogenic diet, it is crucial to maintain a state of ketosis, where the body burns fat instead of carbohydrates for energy. Rice noodles stimulate blood sugar and insulin secretion to a high degree, which can disrupt ketosis.

Alternatives to Rice Noodles

Fortunately, there are excellent low-carb alternatives to rice noodles. Here are some options to consider:

• Shirataki noodles made from konjac flour: These noodles have zero net carbs and are a great substitute. They have a similar texture and appearance to rice noodles, making them a good choice for pho.
• Noodle substitutes made from seaweed: Seaweed noodles are a viable alternative with a negligible amount of net carbs.
• Noodle substitutes made from zucchini: Zucchini noodles, also known as "zoodles," are a fresh and healthy option that can be easily made at home with a spiral slicer.

While pho is a tasty and comforting dish, those following a ketogenic diet should be cautious of the rice noodles commonly used in this soup. Rice noodles are high in carbohydrates and will likely kick you out of ketosis. However, by substituting rice noodles with low-carb alternatives, such as shirataki or zucchini noodles, you can still enjoy a delicious bowl of pho while maintaining your ketogenic lifestyle.

You can make keto-friendly pho at home by substituting rice noodles with zucchini noodles and monk fruit sweetener

Keto-Friendly Pho

Pho is a popular Vietnamese soup that has become a global favourite. While traditional pho is not keto-friendly, it can be adapted to fit within a keto diet. The main issues with pho for those on a keto diet are the rice noodles and the sugar often added to the broth.

Rice Noodle Alternatives

Rice noodles are high in carbs and can quickly spike your blood sugar and insulin levels, pushing you out of ketosis. Here are some keto-friendly alternatives:

• Zucchini noodles (or 'zoodles') are a perfect alternative to rice noodles. They have less than three grams of net carbs per cup and their tender texture makes them an ideal keto-approved pho ingredient.
• Shirataki noodles are translucent and gelatinous Japanese noodles made from tubers of the elephant plant. They are carb-free and an excellent rice noodle replacement.
• Egg noodles made from eggs, cream cheese, and spices. They have a springy texture that won't fall apart, making them a great keto alternative.
• Spaghetti squash has an excellent flavour and texture for a meaty broth like pho. It's also low in net carbs and rich in nutrients.
• Kelp noodles are made from iodine-rich seaweed. They are low-carb and have a similar texture to rice noodles, which works great for low-carb pho recipes.

Sweetener Alternatives

To make your own keto pho, it’s best to use a keto-approved sweetener that won’t kick you out of ketosis. Monk fruit and stevia are no-carb, no-calorie sweeteners and suitable for keto pho recipes. They are popular keto sweeteners that support weight loss and help balance blood sugar.

If you don’t enjoy the somewhat bitter aftertaste of stevia, try erythritol or xylitol. These keto-friendly sugar alcohols are as sweet as table sugar but won’t impact your blood sugar levels.

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