Keto-Friendly Chinese Food: What To Order And Enjoy

Chinese food is often not keto-friendly due to the high presence of rice, wheat-based noodles, deep-fried foods dredged with flour, and sauces made with cornstarch. However, there are still ways to enjoy Chinese cuisine while adhering to a keto diet. Here are some tips to consider when ordering Chinese food while on a keto diet:

- Avoid rice and noodles, which are high in carbohydrates.

- Stay away from breaded or fried foods, such as sweet and sour chicken, which are typically breaded with flour.

- Thick sauces and gravies are usually sweetened with sugar or cornstarch, so it is best to avoid them.

- Soy-based ingredients like tofu and soy sauce are low in carbs, but you may want to avoid them if you are sensitive to soy.

- Ordering à la carte is a simple way to stick to plain steamed meats and vegetables.

- Checking menus ahead of time helps you understand the ingredients and make more informed choices.

- Buffets can be a good option as they offer a variety of choices, making it easier to find keto-friendly options and control portion sizes.

What to avoid: breaded meats, thick sauces, rice, and noodles

When ordering Chinese food while on a keto diet, it is best to avoid dishes with breaded meats, thick sauces, rice, and noodles as these are high in carbohydrates.

Breaded Meats

Meats that are battered and fried are common in Chinese cuisine, especially in dishes like General Tso's chicken, butterfly shrimp, and sweet and sour chicken. These dishes are typically prepared with thick breading and sugary sauces, making them too high in carbohydrates for a keto-friendly meal.

Thick Sauces

As a general rule, the thicker and sweeter a sauce is, the higher its carbohydrate content. For example, the dark red and thick sauce used in General Tso's chicken is loaded with sugar and starch. Other sauces to avoid include sweet and sour sauce and the thick, white sauce used in coconut shrimp and coconut chicken. These sauces are likely to be thickened with cornstarch, which adds carbohydrates to the dish.

Rice

Rice is a staple in Chinese cuisine, but it is high in carbohydrates. There are various types of rice used in Chinese cooking, including white rice, jasmine rice, short-grain/medium-grain rice, brown rice, black rice/forbidden rice, sweet rice/glutinous rice/sticky rice, and black sticky rice/purple sticky rice. While some types of rice, like brown rice, are healthier alternatives, they still contain carbohydrates that may not align with a keto diet.

Noodles

Noodles are another common ingredient in Chinese dishes, and they come in various forms, such as Lo Mein, Hokkien, ramen, egg, rice, and spaghetti. Noodles are typically made from wheat flour, rice flour, or mung bean starch, all of which are high in carbohydrates.

When dining out or ordering takeout, it is important to be mindful of these ingredients and choose dishes that are primarily protein and vegetable-based. Steamed or stir-fried dishes with minimal sauces are often better options for those following a keto diet.

Best keto options: steamed/grilled meats and low-carb veggies

When ordering Chinese food while on a keto diet, it's important to remember that most Chinese dishes are made with noodles, rice, sugary sauces, or battered and fried meats that are high in carbs. However, there are several keto-friendly options to choose from. Here are some tips to help you make the best choices when ordering steamed/grilled meats and low-carb veggies:

• Opt for steamed or grilled meats without any breading or batter. Plain meats are usually keto-friendly.
• When it comes to vegetables, choose low-carb options like broccoli, bok choy, bamboo shoots, green beans, and snow peas. Avoid starchy vegetables like potatoes, green peas, and corn.
• Be cautious with sauces. Avoid thick, sugary sauces that often contain cornstarch or flour. Instead, opt for thinner, more transparent sauces like soy sauce, garlic sauce, or vinegar.
• Avoid rice and noodles. These are high in carbs and not suitable for a keto diet.
• Watch out for hidden carbs. Some dishes may have breaded or battered meats, or vegetables cooked with cornstarch.
• Consider ordering from a buffet or a hot pot restaurant, where you can choose your own ingredients and control your portions.
• If you're unsure about the ingredients or preparation methods, don't be afraid to ask the restaurant for more information.

By following these guidelines, you can enjoy delicious Chinese food while staying on track with your keto diet.

Sauces: avoid soy, duck, oyster, plum, and sweet and sour

When ordering Chinese food while on a keto diet, it's important to be mindful of the sauces as they can be high in sugar and starch. Here are some tips and suggestions for navigating the sauce options:

Soy Sauce

While soy sauce is generally considered keto-friendly, it's important to monitor your intake. A tablespoon of soy sauce typically contains between 1-4 grams of carbs. It's best to ask for sauces on the side so you can control the amount added to your food.

Sauces to Avoid

Some sauces that are commonly used in Chinese cuisine should be avoided due to their high sugar and starch content. These include:

• Duck sauce: This is often served with egg rolls and can be high in sugar.
• Oyster sauce: Oyster sauce tends to have added sugar and is therefore not recommended for keto diets.
• Plum sauce: Plum sauce is often served with mu shu dishes and should be avoided due to its high sugar content.
• Sweet and sour sauce: This sauce is notoriously sweet and sugary, making it unsuitable for keto dieters.
• Hoisin sauce: Hoisin sauce is thick and sweet, contributing to a high carb count.

Recommended Sauces

When dining out or cooking at home, opt for thinner, more transparent sauces that are less likely to contain large amounts of sugar and starch. Some recommended sauces include:

• Garlic sauce
• Black bean sauce
• Soy sauce (in moderation)
• Vinegar

Other Tips

When ordering Chinese food, remember to avoid breaded and fried meats, thick soups, and dishes with starchy vegetables like potatoes, green peas, and corn. Opt for steamed or grilled meats and vegetables, and ask for sauces on the side whenever possible.

Buffets: choose steamed/stir-fried veggies and protein

Buffets can be a great option for keto dieters as they allow you to choose what goes on your plate and practice portion control. Here are some tips for navigating a Chinese buffet while sticking to your keto diet:

• Avoid anything with a sticky or thick sauce as these often contain sugar or starch. Instead, opt for steamed or stir-fried vegetables and protein sources like steak, chicken, shrimp, or crab legs.
• Look for a salad bar and opt for lettuce with vinegar and oil dressing, paired with raw veggies.
• Indulge in some stir-fried or steamed vegetables that are high in fibre, such as bok choy and bamboo shoots.
• If you're a fan of soup, go for clear, thin soups like egg drop or wonton soup. Avoid thick soups as they often contain cornstarch.
• When it comes to meat, choose grilled, steamed, or stir-fried options without any breading or batter.
• Avoid rice and noodles, and instead fill up on fibre-rich veggies.
• Be mindful of portion sizes and stick to your daily macro budget to avoid overindulging.
• If you're unsure about the ingredients or cooking methods, don't be afraid to ask the staff for more information.

Customise: ask for no sugar/starch, or sauce on the side

Customising your order is a great way to ensure your Chinese food is keto-friendly. Here are some tips to keep in mind:

Ask for no sugar or starch

It's common for Chinese dishes to be cooked with sugar and starch, so it's important to request that these ingredients be left out. For example, you could ask for steamed or grilled meats without any glaze or sauce, as these often contain sugar. When it comes to vegetables, avoid starchy options like potatoes, green peas, and corn, and opt for low-carb choices like broccoli, green beans, or bok choy.

Be cautious with sauces

Many Chinese sauces are thickened with cornstarch and can be high in sugar. Ask for your sauce to be served on the side so you can control the amount added to your dish. Opt for thinner, more transparent sauces, and avoid thick, gravy-like sauces. Some keto-friendly sauce options include soy sauce, garlic sauce, and vinegar.

Choose your proteins wisely

When selecting protein sources, avoid breaded or fried meats, as these can add a lot of carbs to your meal. Instead, opt for steamed, sautéed, or grilled meats. If you're ordering seafood, make sure it's unbreaded and served without sauce. Good choices include shrimp, chicken, beef, and pork.

Be mindful of side dishes

Chinese meals often come with a side of rice or noodles, which are high in carbs. Ask for your meal to be served without these starchy sides. Instead, opt for low-carb alternatives like zucchini noodles, riced cauliflower, or extra steamed vegetables.

Frequently asked questions