Brenda Khan
The ketogenic diet is a very low-carb, high-fat diet that has gained popularity in recent years due to its potential benefits for weight loss, blood sugar management, and even the prevention of cancers and neurodegenerative conditions. Indian cuisine, with its variety of vegetarian and meat-based dishes, offers a wide range of keto-friendly options for those looking to adopt this diet. From seafood curries and tandoori to vegetable masalas, there are several Indian keto recipes that can add colour and flavour to your culinary journey.
What to eat in an Indian keto diet
| Characteristics | Values |
|---|---|
| Vegetables | Capsicums, cauliflower, spinach, zucchini, tomatoes, kale, cabbage, mint, bottle gourd, coriander, eggplant, broccoli, french beans, mushrooms, asparagus, onions, peppers |
| Fruits | Avocados, lemons |
| Dairy | Full-fat dairy, ghee, butter, cream, grass-fed butter, heavy cream, coconut cream, peanut butter, almond butter, cheese, paneer, goat cheese, cream cheese, blue cheese, mozzarella, cheddar, cottage cheese |
| Meat | Chicken, fish, salmon, shellfish, prawns, eggs |
| Legumes | Tofu |
| Nuts and seeds | Almonds, walnuts, pecans, hazelnuts, flaxseeds, pumpkin seeds, chia seeds, hemp seeds |
| Oils | Olive oil, coconut oil, avocado oil, ghee, clarified butter |
| Sweeteners | Stevia, erythritol, xylitol, monk fruit |
| Beverages | Water, unsweetened black tea, masala chai, chaach, jal jeera, diet soda |
| Other | Dark chocolate (minimum 70% cocoa solids), spices, herbs |
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Low-carb vegetables
The keto diet is a low-carb, high-fat diet that aims to force your body to burn fat for energy instead of carbohydrates. This process is called ketosis. On the keto diet, it is recommended to consume less than 30g of carbohydrates per day, so low-carb vegetables are a staple.
Indian food is typically high in carbohydrates and low in fat, so the idea of an Indian keto diet may seem unusual. However, Indian cuisine offers a wide variety of delicious alternatives for those seeking the benefits of a keto diet. Many Indian food options are high in protein and low in carbohydrates, making them keto-friendly.
- Capsicums
- Cauliflower: This vegetable is very versatile and can be used as a rice substitute or in soups.
- Spinach: Spinach is extremely low in carbs and can be used in a variety of ways, such as raw in salads, baked into chips, sautéed, or creamed.
- Zucchini
- Tomatoes
- Kale
- Cabbage: Cabbage is a good source of fibre and vitamins K and C. It can be used as a low-carb substitute for bread and tortillas.
- Mint
- Bottle gourd (lauki)
- Bitter gourd (Karela)
- Coriander
- Ladyfinger (bhindi/okra: Ladyfinger is a good source of
- Mustard leaves
- Eggplant (baingan)
- Broccoli
These vegetables can be prepared in various ways and combined with other keto-friendly ingredients, such as paneer, tofu, and spices, to create delicious and nutritious Indian keto meals.
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High-fat dairy
Dairy products are a great source of protein, fat, potassium, and calcium, making them a good fit for the keto diet. However, not all dairy products are created equal when it comes to keto. The key is to choose high-fat and low-carb options, while avoiding those with added sugars or high lactose content, which can hinder ketosis.
Heavy cream or heavy whipping cream, for example, is a good choice as it is made from pure milk fat and is high in fat while being low in carbs. Sour cream is another keto-friendly option, with about 19 grams of fat and only 4.6 grams of carbs per 100-gram serving. It can be used in dips, dressings, or as a thickener.
Most varieties of cheese are also suitable for a keto diet due to their high-fat, moderate protein, and low-carb content. These include mozzarella, gouda, brie, muenster, Monterey Jack, mascarpone, provolone, cheddar, cream cheese, parmesan, and ricotta. Cottage cheese, however, contains more carbs than typically allowed on keto, so it should be consumed in moderation or as a full-fat variety.
Butter is another keto-approved dairy product, especially high-quality grass-fed butter, which is higher in omega-3. Ghee, a type of clarified butter commonly used in Indian cooking, is also suitable for keto as it has a concentrated buttery taste and no milk solids.
While plain milk has fewer carbs than sweetened dairy products, it still contains lactose, a natural sugar that can affect ketosis. Whole milk, half-and-half, and evaporated milk contain about 10 grams of lactose per serving, so their intake should be monitored. Yogurt can be a part of a keto diet, but sweetened varieties can have up to 40 grams of carbs per serving, so it's best to opt for plain or unsweetened versions. A keto-friendly hack is to mix sour cream with heavy cream to create a yogurt with fewer carbs and more fat.
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Vegetarian alternatives
The ketogenic diet is a very low-carb, high-fat diet with numerous health benefits, including weight loss, blood sugar management, and the potential to prevent cancers and neurodegenerative conditions. While a traditional ketogenic diet is highly dependent on meat and fish, there are several vegetarian alternatives that can be incorporated into an Indian keto diet plan.
If you are following a keto vegetarian diet, you can eat tofu or paneer, which are excellent sources of protein. You can also make rotis and other Indian flatbreads with keto flour. Cauliflower soup with kale or spinach is a light dinner option, while paneer bhurji can be consumed for breakfast, lunch, or dinner. For a quick breakfast, you can try keto poha, made with cauliflower rice, which is a low-carb, gluten-free, and nut-free option. Tandoori paneer tikka is another tasty vegetarian option, where paneer and vegetables are marinated in yogurt and spices and cooked in an air fryer or oven.
If you are following a vegan keto diet, you can substitute dairy products with vegan alternatives. For example, you can use plant-based milk, almond butter, cashew cream, and vegan butter. It is more challenging to follow a vegan keto diet, but it is still possible with the right substitutes and a conscious effort to consume high-fat foods. Some vegan keto-friendly foods include nuts and seeds (almonds, walnuts, pecans, flaxseeds, pumpkin seeds), healthy oils (olive oil, coconut oil, avocado oil, ghee), and sweeteners (stevia, erythritol, xylitol).
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Meat and seafood
For seafood lovers, prawns in coconut curry are a fantastic option. You can also make a light and healthy weeknight meal by marinating a fresh fish fillet in tandoori masala, yogurt, and salt and pepper for a few hours or overnight. Then, cook the fish in the oven or on the stove using minimal oil.
Chicken is another versatile meat that can be used in various keto-friendly Indian dishes. A delicious and healthy coconut chicken curry can be made by pairing curry powder with spices like turmeric and cumin, thickening it with coconut milk, and sweetening it with honey and lemon. Chicken can also be cooked with tomatoes and a yogurt marinade for a rich and creamy dish.
It is important to note that while the keto diet traditionally includes meat and fish, there are vegetarian alternatives to these dishes.
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Drinks
When it comes to drinks, it is important to remember that water should be your primary beverage of choice. In addition to that, here are some keto-friendly drink options that you can include in your Indian keto diet:
Masala Chai
A delicious twist to your regular black tea, Masala Chai is made by brewing a mixture of Indian spices and herbs along with black tea. This beverage provides a nice change of pace from your regular unsweetened tea. However, remember to avoid adding sugar or milk to keep it keto-friendly.
Chaach
A unique Indian drink made by blending buttermilk with chilies, coriander leaves, and mint. Chaach offers a refreshing and savory experience.
Jal Jeera
A popular summer drink in India, Jal Jeera is made with cumin, ginger, black pepper, mint, black salt, some fruit powder (usually mango or citrus zest), and chili powder. This drink provides a spicy and tangy experience and is a great way to stay hydrated during the hot summer months.
Unsweetened Black Tea
Black tea, when consumed without any added sugar or milk, can be a keto-friendly beverage option.
Diet Soda
Diet sodas are typically free from sugar and carbs, making them a viable option for people on a keto diet. However, it is important to read the labels and choose diet sodas that are free from artificial sweeteners.
Pure Fruit Juice
While fruit juices are typically high in sugar and carbs, you can make your own pure fruit juice by blending and straining whole fruits. This way, you get the sweetness from the fruit without the added sugar.
Coffee
Like tea, coffee can be a part of your keto diet as long as you avoid adding sugar and milk. Experiment with different types of milk substitutes to find the one that suits your taste.
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Frequently asked questions
Some keto-friendly foods in an Indian diet include paneer, tofu, tandoori dishes, tikka dishes, kebabs, cauliflower soup, prawns in coconut curry, chicken curry, and vegetables such as capsicum, cauliflower, spinach, zucchini, tomatoes, kale, cabbage, mint, and eggplant.
Common Indian foods such as naan can be replaced with low-carb tortillas. Rice can be replaced with cauliflower rice.
Keto-friendly drinks in an Indian diet include masala chai, chaach, and jal jeera. However, be mindful of added sugar or milk in these drinks.
