Leena Watts
Pho is a Vietnamese soup that is typically made with bone broth, rice noodles, meat, spices, and garnishes. The ketogenic diet, on the other hand, is a low-carbohydrate, high-fat diet that aims to shift the body's primary fuel source from sugars to fats. So, is pho ketogenic diet-friendly? The answer is yes, with some modifications. Traditional pho broth is perfect for keto, but the rice noodles are high in carbohydrates. To make pho keto-friendly, simply replace the rice noodles with low-carb alternatives such as zucchini noodles or shirataki noodles. Additionally, avoid adding sugar or flour to the broth, and be mindful of toppings and sauces that can add unnecessary calories and carbs. With these simple swaps, you can enjoy a delicious bowl of keto-friendly pho.
| Characteristics | Values |
|---|---|
| Carbohydrates | One cup of cooked rice noodles contains about 42 grams of carbs. |
| Broth | The broth is made by simmering bones and meat, which adds slightly to the overall carb count. Some restaurants may add sugar or flour to the broth. |
| Noodles | Rice noodles are high in carbohydrates. Other variations of pho feature wheat noodles or banh pho, which are also high in carbs. |
| Toppings | Fried shallots, peanuts, fried dumplings, and fried noodles are common pho toppings that can add unnecessary calories and carbs. |
| Sauces and condiments | Sriracha and hoisin sauce can contain sugar and carbs. |
| Low-carb alternatives | Zucchini noodles, also known as zoodles, are a popular low-carb substitute for pasta and can be used in pho. Shirataki noodles are grain-free and ultra-low carb. |
| Keto-friendliness | Pho can be made keto-friendly by replacing rice noodles with low-carb alternatives and skipping added sugars or starches in the broth. |
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What You'll Learn
Pho is typically high-carb due to noodles and broth ingredients
Pho is a Vietnamese soup that is typically made with rice noodles, meat, bone broth, and a variety of herbs and spices. While it is a delicious and nutritious dish, it may not be the best choice for those following a ketogenic diet due to its high carbohydrate content.
The rice noodles used in traditional pho are a significant source of carbohydrates, with one cup of cooked rice noodles containing about 42 grams of carbs. This already exceeds the recommended daily net carb intake on a ketogenic diet, which is typically limited to 20-50 grams.
The pho broth also contributes to the overall carb count. It is typically made by simmering bones and meat for several hours, which can add slightly to the carb content. Additionally, some restaurants may add sugar, flour, or starch to enhance the flavor, further increasing the carbohydrate intake.
Furthermore, common pho toppings can also be high in carbohydrates. Fried shallots, peanuts, fried dumplings, and fried noodles are often used as garnishes, but these can add unnecessary carbs to the dish. Sauces and condiments, such as sriracha and hoisin sauce, can also contain significant amounts of sugar and carbs.
To make pho more ketogenic-friendly, some simple modifications can be made. One popular option is to replace the rice noodles with low-carb alternatives such as zucchini noodles or shirataki noodles. Additionally, when making pho at home, individuals can opt to use chicken, pork, or seafood instead of beef in the broth and avoid adding any sugar or starch. By making these small swaps, individuals can enjoy a tasty bowl of pho that aligns better with their ketogenic diet goals.
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Keto-friendly alternatives to traditional pho ingredients
Traditional pho is a Vietnamese soup that typically includes rice noodles, meat, bone broth, warming spices, and garnishes. While it is a delicious and nourishing dish, traditional pho may not be suitable for those on a ketogenic diet due to its high carbohydrate content. However, with a few simple swaps, it is possible to make a keto-friendly version of this dish that is just as tasty and satisfying. Here are some alternatives to traditional pho ingredients for those following a ketogenic diet:
Noodles: One of the main sources of carbohydrates in traditional pho is the rice noodles. A keto-friendly alternative is to use zucchini noodles, also known as "zoodles". Zoodles add extra fiber, vitamins, and minerals to the dish while keeping it low-carb. Other low-carb vegetable noodles, such as shirataki noodles, can also be used as a substitute.
Broth: Traditional pho broth is made by simmering bones and meat for hours, which can add slightly to the overall carb count. To make a keto-friendly broth, it is recommended to use pre-made bone broth and skip any added sugars or starches. Chicken, pork, or seafood can be used as alternatives to beef to make the broth.
Meat: Pho typically includes thinly sliced beef or chicken. To add more protein to the dish, consider using flank steak or sirloin steak, which are keto-friendly options. For vegetarians, cooked tofu can be used as a meat alternative.
Spices: The warming spices used in traditional pho, such as star anise, cardamom pods, cinnamon sticks, cloves, coriander seeds, and ginger, can be toasted without oil to enhance their flavor. Charred onions and ginger can be simplified by using ground ginger and omitting the onion, although this will affect the flavor.
Toppings and Garnishes: Traditional pho is often served with various toppings and garnishes, such as fried shallots, peanuts, fried dumplings, and fried noodles, which can add unnecessary calories and carbohydrates. To keep the dish keto-friendly, stick to fresh herbs, lime wedges, bean sprouts, sliced peppers, green onions, and chili peppers. Sauces like Sriracha and hoisin sauce should be used sparingly or skipped due to their sugar and carb content.
By making these simple ingredient swaps, you can enjoy a delicious and nourishing bowl of keto-friendly pho that fits within your dietary plan.
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The benefits of the ketogenic diet
The ketogenic diet has been associated with a range of health benefits, from aiding weight loss to potentially preventing and treating chronic and degenerative diseases.
One of the most well-known benefits of the ketogenic diet is its effectiveness in weight loss. Low-carb diets have been shown to result in greater weight loss compared to low-fat diets, even when calories are restricted in the latter. This is because low-carb diets reduce insulin levels, ridding the body of excess water and leading to rapid weight loss in the first week. Additionally, low-carb diets automatically reduce appetite, making it easier to stick to the diet and achieve a calorie deficit without restricting calories.
The ketogenic diet has been shown to be beneficial for people with diabetes and insulin resistance. Studies have found that cutting carbs drastically lowers both blood sugar and insulin levels, with some people with diabetes reducing their insulin dosage by 50% or becoming medication-free within six months.
The ketogenic diet has also been linked to improved cholesterol levels. Low-carb diets tend to be high in fat, which leads to an increase in "good" HDL cholesterol. This can be particularly beneficial for those with elevated LDL cholesterol, a risk factor for cardiovascular disease.
Furthermore, the ketogenic diet has proven beneficial in the treatment of neurological disorders. It has been an effective treatment for epilepsy for over a century and is now being studied for other brain conditions such as Alzheimer's, Parkinson's, and multiple sclerosis.
The ketogenic diet may also positively impact overall cell health and help prevent chronic and degenerative diseases. Certain ketogenic food sources, such as cruciferous vegetables and berries, can positively regulate epigenetic activity and modify genes to increase cell health.
While the ketogenic diet offers these potential benefits, it is important to note that it may not be suitable for everyone and should be approached with caution. Some individuals may experience an increase in LDL cholesterol, which could elevate the risk of cardiovascular disease. Therefore, it is crucial to work closely with a healthcare professional when implementing the ketogenic diet to ensure that the potential benefits outweigh the risks.
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How to make keto pho
Pho is a Vietnamese soup influenced by Chinese and French cooking. Typically, it includes bone broth, rice noodles, meat (often thinly sliced beef or chicken), warming spices, and garnishes. However, traditional pho is not keto-friendly due to the rice noodles and added sugar in the broth.
To make keto pho, you can use zucchini noodles (zoodles) or kohlrabi noodles instead of rice noodles, and a monk fruit or Besti sweetener instead of sugar. You can also use pre-made bone broth or make your own by simmering bones and meat, but be sure to skip any added sugars or starches.
Step 1: Prepare the steak
Freeze the steak for 30-60 minutes before slicing it as thinly as possible. This will make it easier to slice and ensure it cooks properly when added to the broth.
Step 2: Toast the spices
Add your chosen warming spices to a dry Dutch oven and toast until fragrant. Suggested spices include star anise, cardamom pods, cinnamon sticks, cloves, coriander seeds, and ground ginger.
Step 3: Make the broth
Pour store-bought pho broth or your own bone broth into a pot and bring to a boil. If using store-bought broth, you can add fish sauce and a keto-friendly sweetener to enhance the flavour. Simmer the broth and then strain it into another bowl to remove the whole spices.
Step 4: Prepare the noodles and assemble the bowls
Spiralize zucchini or kohlrabi to make zoodles or use pre-spiralized kohlrabi noodles. Divide the noodles among four bowls and top with the thinly sliced steak.
Step 5: Finish and serve
While the broth is still simmering, pour it over the prepared bowls. Top with fresh herbs, lime wedges, bean sprouts, and optional sauces like sriracha and hoisin sauce, being mindful that these can contain sugar and carbs. Serve with chopsticks and a spoon.
Tips:
- You can also add raw chicken to the simmering broth and cook until done, then shred and add to the bowls before pouring in the broth.
- If you prefer your meat well done, you can add the steak to the pot and cook for a couple of minutes before serving.
- This soup will last in the fridge for up to a week but is best enjoyed within a few days.
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Other low-carb soup options
Traditional Pho is not considered keto-friendly due to its rice noodles and added sugar. However, with a few simple substitutions, it can be made keto-compliant. One of the easiest ways to cut carbs is by replacing rice noodles with zucchini noodles, or "zoodles".
- Low-carb taco soup, made with shredded chicken, spicy chipotle peppers, cream cheese, and lime juice. This soup can be prepared in an Instant Pot or slow cooker and is ready in under 30 minutes.
- Chicken pot pie soup, a low-carb option that is both comforting and satisfying.
- Philly Cheesesteak Soup, a flavourful and hearty option.
- Thai soup with onion, coconut milk, and spices. Toppings such as avocado, sour cream, and tortilla strips can be added.
- Tuscan soup, traditionally made with potatoes but can be substituted with cauliflower for a low-carb option.
- Meatball soup, made with homemade meatballs, beef broth, kidney beans, vegetables, and pasta.
- Vietnamese chicken soup, a warm and flavourful option served throughout the year in Vietnam.
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Frequently asked questions
Traditional pho is not keto-friendly due to the rice noodles and added sugar in the broth. However, it can be made keto-friendly by replacing the rice noodles with zucchini noodles or shirataki noodles, and skipping the sugar in the broth.
Pho is a Vietnamese soup known for its fragrant broth, rice noodles, and a medley of herbs and spices. It typically includes bone broth, rice noodles, meat (often thinly sliced beef or chicken), warming spices, and garnishes.
To make keto-friendly pho, you can use zucchini noodles or shirataki noodles instead of rice noodles. You can also make your own broth by simmering bones and meat, and skipping any added sugar or starch.
In addition to zucchini noodles and shirataki noodles, you can also use other low-carb vegetables such as cauliflower rice or kelp noodles as a substitute for rice noodles in pho.
