Keto Diet: Exploring Cultural Food Options

The ketogenic diet is a high-fat, low-carb, and moderate-protein diet. It is well-known for its potential benefits for weight loss and blood sugar control. The keto diet typically limits carbs to 20–50 grams per day, with dieters tracking their total carb intake or net carbs (total carbs minus fibre). While the keto diet is quite restrictive, it accommodates a variety of nutritious, tasty, and versatile foods. For instance, keto-friendly foods include meat, seafood, dairy, eggs, nuts, fats and oils, and some vegetables.

Many cultural foods can be adapted to fit the keto diet. For example, Latin American cuisine can be made keto-friendly by using a tortilla or wrap alternative, such as cauliflower rice or lettuce tacos. Similarly, Asian dishes, which typically include rice or noodles, can be substituted with low-carb rice or noodle alternatives. Indian dishes, such as stews and curries, can be served with shirataki rice or cauliflower instead of rice. Greek and Mediterranean recipes are also simple to adapt, as they often include healthy fats, limited carbs, and lean meats.

Latin American keto

Latin American cuisine is often associated with rich flavours and vibrant colours, and it is no surprise that many of the region's traditional dishes are high in carbs and fat. However, with a few simple swaps and modifications, it is possible to create delicious Latin American keto meals.

One of the keys to successful Latin American keto cooking is the use of strategic substitutions. For example, cauliflower rice is a popular low-carb alternative to traditional rice, and it can be used in dishes such as Cuban Arroz Con Pollo or Mexican Chicken and Cauliflower Rice. Similarly, Crepini egg thins or flaxseed tortillas can be used as a keto-friendly replacement for high-carb tortillas in dishes such as enchiladas or fajitas.

Meat and seafood are also important components of Latin American cuisine, and they can be easily incorporated into a keto diet. Fatty cuts of beef and pork, such as the classic Cuban Lechón, are rich in flavour and minerals and can be slow-cooked for a tender and juicy dish. Seafood options such as salmon, tuna, and scallops are also keto-friendly and can be prepared in a variety of ways, such as the Dominican Pescado con Coco (Coconut Fish).

When it comes to vegetables, there are several Latin American options that are perfect for a keto diet. Stewed cabbage, roasted eggplant, and Dominican Stewed Okra are just a few examples of how to incorporate vegetables into your keto meals. Avocados, in particular, are a versatile and healthy option that can be used in dishes or as a side.

Last but not least, no Latin American meal is complete without some delicious keto-friendly treats. Buñuelos, a type of Latin American donut, can be made keto by using almond flour and crumbled feta cheese. For a sweet ending to your meal, a keto flan or some keto Mexican Wedding Cookies are sure to satisfy your cravings.

Greek keto

Greek cuisine is known for its vibrant, flavorful dishes, and the good news is that you can still enjoy many of these while following a keto diet. Here are some tips and suggestions for navigating Greek food choices while keeping it keto-friendly:

A Greek meze platter is a great option to start your meal. It typically includes a variety of low-carb vegetables like cucumbers, tomatoes, and peppers, as well as olives, cheeses such as feta, and seafood. Just remember to avoid the pita bread, hummus, and dolmades (rice-stuffed grape leaves) that might be included. Tzatziki sauce, made with yogurt, cucumbers, garlic, and dill, is another delicious keto-friendly option with only about 2 grams of carbs per 2-tablespoon serving. You can also enjoy tirokafteri, a feta cheese and roasted red pepper spread, or melitzanosalata, a roasted eggplant puree, both typically containing around 2-3 grams of carbs per serving.

There are several Greek main dishes that fit well within a keto diet. Gyro, without the pita bread, is a tasty option, usually filled with lamb, beef, or chicken, along with tomatoes, onions, and tzatziki sauce. Souvlaki, skewers of marinated lamb, beef, chicken, or shrimp, is another excellent choice, enjoyed with a Greek salad and tzatziki on the side instead of the typical rice and pita bread. Kleftiko, slow-cooked lamb flavored with garlic, lemon, and olive oil, is a delicious keto-friendly dish. You can also opt for steak, marinated pork tenderloin, or seafood options like shrimp, octopus, fresh fish, or mussels.

Kotopoulo riganato, broiled chicken oregano flavored with lemon, oregano, and olive oil, is another Greek keto favorite, but remember to skip the carb-heavy sides like rice pilaf, potatoes, or pita bread. Grilled vegetable platters are also a great choice, but avoid potatoes and opt for eggplant, zucchini, peppers, tomatoes, and fennel instead.

A classic Greek salad, or horiataki/choriatiki, is an ideal keto-friendly side, usually containing lettuce, Kalamata olives, red onion, tomato, cucumber, feta cheese, and an olive oil vinaigrette. You can also ask for your salad to be served with chicken, beef, lamb, or shrimp to turn it into a filling main dish. Maroulosalata, a Greek lettuce salad with pine nuts, Kalamata olives, cucumbers, and feta, is another tasty option. Horta, boiled greens, is perfect for keto, just be cautious of any feta sauce that might contain carbs from milk and flour.

Unfortunately, traditional Greek desserts are typically off-limits on a keto diet due to their use of phyllo pastry, nuts, honey, and rice. However, you may be able to find creative keto-friendly alternatives or special recipes for Greek-inspired desserts to satisfy your sweet tooth.

Drinks:

When it comes to beverages, stick to unsweetened Greek coffee (black or with cream) or tea. While Greek restaurants may offer alcoholic drinks like Ouzo, be mindful that these can be high in carbs, with Ouzo containing 15 grams of carbs per shot.

Remember, when dining at a Greek restaurant, don't hesitate to ask questions about the ingredients and preparation methods to ensure your choices align with your keto diet.

Asian keto

Trade Noodles for Low-Carb Options

One of the biggest challenges in Asian keto is finding alternatives to noodles, a staple in many Asian dishes. A great option is to use high-fibre, high-protein noodles like immi ramen, shirataki, or zucchini noodles in your ramen, pad Thai, or stir-fry. You can also use cauliflower rice instead of regular rice to reduce your carb intake.

Choose Your Sauces Wisely

When it comes to sauces, be mindful of hidden carbohydrates from sugars. Opt for sauces made with alternative sweeteners such as erythritol instead of traditional sweet and sour sauces. When dining out, ask for any sauces on the side so you can control the amount added to your dish.

Steam, Sauté, or Grill Your Proteins

When it comes to proteins, opt for steamed, sautéed, or grilled options instead of breaded and fried meats, which can be high in carbs. Boiled or steamed seafood, such as shrimp, crawfish, or crab legs, are excellent choices as they are carb-free and rich in protein.

Customise Your Chinese Takeout

Customise your Chinese takeout orders by avoiding rice and noodles, thick and sugary sauces, and breaded meats. Instead, opt for steamed or stir-fried vegetables, boiled or steamed seafood, and dishes like beef and broccoli, chicken and broccoli, or egg foo young (a Chinese omelette filled with veggies and meat).

Explore Other Asian Cuisines

Keto-friendly options are not limited to Chinese cuisine. You can also explore Thai, Japanese, and Indian dishes. For example, Thai lettuce wraps, Japanese tantanmen (a simpler version of dan dan noodles), and Indian curries made with cauliflower rice are all delicious and keto-friendly options.

Indian keto

The ketogenic diet is one of the most popular diets for weight loss and other health benefits. It involves consuming fewer carbohydrates, turning fat into fuel, and increasing the consumption of fats and proteins. Here are some tips and meal ideas for an Indian keto diet:

What to Eat

• Vegetables: Spinach, cauliflower, kale, avocado, french beans, button mushrooms, bottle gourd, brinjal, beetroots, zucchini, and bell peppers.
• Poultry and meats: Chicken, lamb, fish (such as salmon, tuna, and sardines), mutton, and eggs.
• Dairy: Paneer (cottage cheese), white butter, high-fat cream, cheese, and ghee.
• Fats and oils: Clarified butter (ghee), coconut oil, olive oil, almond oil, peanut butter, and other MCT oils.
• Nuts: Almonds, walnuts, pecans, and peanuts.
• Sweeteners: Natural sweeteners like stevia and sugar-free keto sweeteners.

What to Avoid

Alcohol, sugar, smoking, carbonated drinks, legumes, fruits, root vegetables (like potatoes and sweet potatoes), grains and cereals, sweets, chocolates, processed foods, and rice.

Sample Indian Keto Meals

Breakfast

• Paneer bhurji
• Egg bhurji
• Cheese omelette
• Sausages
• Green tea
• MCT coffee
• Smoothie with nuts and seeds

Lunch

• Mix veg salad
• Subji
• Soups
• Mushroom curry
• Grilled fish or chicken with added fat (e.g., ghee)
• Chaach (buttermilk)

Dinner

• Vegetable salad
• Stir-fried paneer/tofu
• Chicken breast with vegetables
• Kababs
• Saag
• Palak paneer
• Bharta
• Tandoori chicken salad
• Cauliflower rice
• Almond flour keto dosa

Tips

• Keep it simple and use local Indian food to save money and avoid fancy fad foods.
• Be mindful of the base of each dish and the ingredients used to stay within your macros.
• Drink plenty of water (3-4 litres per day) and consume ample salt to stay hydrated on a low-carb diet.
• For vegetarians, include soy, almond milk, nuts, and seeds in your diet.

Caribbean keto

The ketogenic diet, or keto, is a high-fat, very low-carb eating plan that pushes the body to use fat instead of carbohydrates as its primary energy source. While the keto diet can be challenging to follow for those with cultural food restrictions, there are ways to adapt traditional dishes to fit within the keto diet's guidelines.

One example of a cultural keto diet is "Caribbean keto," which involves eating traditional Caribbean dishes that are naturally keto-friendly or can be modified to fit the keto diet. Here are some tips and recommendations for following a Caribbean keto diet:

Jerk Chicken and Pork:

Jamaican jerk chicken and pork are typically grilled and basted with a Jamaican jerk sauce, making them a delicious and affordable keto option. When ordering, ask for the sauce on the side or remove it to reduce sugar intake.

Ackee and Saltfish:

Ackee and saltfish is the national dish of Jamaica and is keto-friendly, especially if you're following a dirty keto net carbs approach. It is prepared by sautéing salt cod with boiled ackee, onions, peppers, tomatoes, black pepper, and pimiento, and it resembles and tastes like scrambled eggs.

Chicken Wings:

Chicken wings are a versatile keto superfood and can be ordered in Jamaica without breading by requesting "no breading" or "no flour." Enjoy them as a snack, lunch, or dinner.

Curry Goat and Jamaican Curry Vegetables:

Curry goat is a popular dish in Jamaica, and unlike curries from the US, it does not include a large amount of sugar. Instead, the sauce is sweetened with coconut, making it a keto-friendly option. Remember to avoid rice and insist on not serving it with your curry.

Grilled Meats, Fish, and Shrimp:

In addition to jerk chicken and pork, you can enjoy various grilled meats, fish, and shrimp while following a Caribbean keto diet. Order them without sauces or with the sauce on the side to reduce sugar intake.

Caribbean Lobster:

Boiled and grilled Caribbean lobster is another delicious option for your Caribbean keto diet. Enjoy it with a side of butter for dipping.

Keto-Friendly Snacks:

While on the keto diet, you may find that your desire for snacking decreases as your body burns fat instead of sugar and carbs. However, if you do crave a snack, pistachios, almonds, and other nuts are readily available in Jamaica.

Keto-Friendly Alcoholic Beverages:

When it comes to alcoholic beverages, avoid Red Stripe beer as it contains 12g of carbs per bottle. Instead, opt for rum, which has zero carbs unless it has flavour additives. You can mix it with diet soda or cola for a tropical drink with zero carbs.

Frequently asked questions