Madeleine Hull
Maintaining a keto diet in Japan can be challenging due to the country's affinity for rice and noodles, but it is not impossible. Japanese cuisine offers various keto-friendly options, including meat-based dishes, grilled foods, and fresh vegetables. Knowing the principles and some key phrases can help individuals make informed choices while enjoying Japanese food without compromising their keto diet. This involves being mindful of hidden sugars, opting for low-carb alternatives, and understanding how to navigate menus and dining etiquette to stay on track.
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What You'll Learn
Japanese keto-friendly options
Maintaining a keto diet in Japan can be challenging due to the prevalence of rice and noodles in Japanese cuisine. However, there are several keto-friendly options to explore.
One option is to visit Japanese barbeque restaurants, known as yakiniku, where you can grill your own meat and control the cuts and seasoning. Choose fatty cuts like karubi (short rib) or harami (skirt steak), and season with salt or lemon, avoiding sugary sauces. Yakiniku Like and Gyu-Kaku are popular yakiniku restaurant chains.
Another option is to explore sashimi, which is raw fish served without rice or sauces, allowing you to enjoy the freshness and flavors of sushi without the carbs. Look for high-quality fish like salmon, tuna, sardine (iwashi), yellowtail (hamachi), and horse mackerel (aji).
Japanese convenience stores and supermarkets offer a variety of keto-friendly snacks and drinks. Macadamia nuts, available at Seijo Ishii and some convenience stores, are a good option as they are calorie-dense and high in fat, providing long-lasting energy.
When dining out, look for low-carb options on appetizer or single-dish menus, such as the yakiniku plate at Matsuya. Izakayas, which offer small portion sizes, can also be a good choice, though substitutions might not be available.
For a quick bite, try a Japanese shish kebab, yakitori. Opt for the salt option (shio) instead of the sugar-laden tare sauce. If you're craving a burger, order a hamburg steak without the bun or opt for a lettuce wrap.
When it comes to drinks, Japan offers a range of low-carb, low-sugar options in vending machines and supermarkets. However, alcohol tends to be high in carbs, and alcohol-free alternatives may contain added sugars.
Lastly, remember that temporary fasting is an option when keto-friendly options are limited. Intermittent fasting can help you manage your carb intake while still enjoying the flavors of Japan.
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Dishes to avoid
Japanese cuisine is renowned for its delicious rice and noodle dishes, which can be challenging for those on a keto diet. Here are some dishes and ingredients that you should typically avoid when following a ketogenic diet in Japan:
Rice and Noodles
White rice is a staple in Japanese cuisine, and it is often served with meals or used in dishes such as sushi. When following a keto diet, it is best to avoid rice as it is high in carbohydrates. Similarly, noodles, whether in hotpots or ramen, should be avoided as they are made from carb-rich flours.
Hidden Sugars
Japan is known for its hidden sugars, and many sauces and dressings can contain sugar or corn syrup. Teriyaki sauce, for example, is a common ingredient in Japanese cooking but is often sugar or corn-syrup-based. Seaweed salad, despite being a delicious side dish, can also be surprisingly sugary. It is important to be mindful of these hidden sugars and opt for plain grilled or pickled vegetables instead.
Carb-rich Dishes
There are several beloved Japanese dishes that are typically made with carb-rich ingredients. Potstickers or gyoza, for instance, are dumplings filled with meat and vegetables but also contain carb-heavy flour. Tempura, a popular choice in Japanese restaurants, involves battering and frying ingredients, resulting in a crispy, carb-laden dish. Takoyaki and taiyaki are also wheat-flour-based snacks that should be avoided.
High-sugar Treats
Japan offers a plethora of sweet treats and pastries that are typically loaded with sugar. From traditional sweets to modern pastries, these treats are not keto-friendly and should be avoided. This includes mochi, a sweet rice cake, and daifuku, a type of mochi stuffed with sweet fillings.
Carb-heavy Breakfasts
Breakfast can be a challenging meal when following a keto diet in Japan. Traditional Japanese breakfasts often include rice, noodles, or bread, all of which are high in carbohydrates. Western-style breakfast options may include pastries or pancakes, which are also not keto-friendly.
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Drinks
Maintaining a keto diet in Japan can be challenging due to the prevalence of rice and noodles in the local cuisine. However, it is not impossible, and there are several drink options that can fit within this dietary framework. Here is an overview of beverage choices to consider when following a keto diet in Japan:
Green Tea
Green tea is a recommended drink of choice when following a keto diet in Japan. It is inexpensive and readily available, helping to curb hunger while providing hydration, which is especially important when reducing carbohydrate intake.
Highballs
When it comes to alcoholic beverages, Japanese "highballs" are a better choice than beer. A highball typically consists of whisky and soda, making it a lower-carb option compared to beer. However, it is still important to consume alcohol in moderation, as it can disrupt fat metabolism and increase cravings.
Sake
Sake, a traditional Japanese rice wine, can be enjoyed on a keto diet in moderation. While it is not the lowest-carb alcoholic beverage, careful planning can allow it to fit within your keto lifestyle. Opt for dry varieties, such as Junmai or Daiginjo, which tend to have lower carbohydrate content. Stick to small cups, and pair your sake with low-carb meals to balance your overall carb intake. Additionally, have a glass of water for every glass of sake to stay hydrated.
Hard Liquor
When drinking, it is generally advisable to stick to hard liquors and avoid beverages with hidden carbs. Shochu, a Japanese liquor, can be a good choice, especially when mixed with soda (called a chu-hi) or water. Remember that alcohol should be consumed in moderation, and temporary fasting is preferable to excessive drinking or indulging in carb-heavy options.
Low-Carb Options
Japan offers a range of low-carb, low-sugar drinks that can be easily found in vending machines and supermarkets. These can be good alternatives to sugary beverages. However, be cautious with alcohol-free beers, as they may contain higher carb content than their standard counterparts.
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Eating out
Eating keto in Japan can be challenging due to the prevalence of rice and noodles in the local cuisine. However, it is possible to find keto-friendly options when dining out. Here are some tips and suggestions for eating out while adhering to a keto diet:
Firstly, familiarise yourself with some basic Japanese phrases and terms to help you navigate the menus and make informed choices. Look out for dishes labelled as "otsumami" (appetizer) or "tanpin" (single dish), which are more likely to be low-carb. For example, you can try the yakiniku plate on the tanpin menu at Matsuya, a beef bowl chain that offers a gohan nuki (no rice) version of their signature dish.
When it comes to traditional Japanese cuisine, opt for sashimi, which is raw fish sliced thinly and served without rice, similar to sushi but with fewer carbs. You can enjoy sashimi with condiments like wasabi and soy sauce. Another option is oden, a winter dish consisting of various boiled ingredients. While not strictly carb-free, oden often includes keto-friendly choices.
If you're craving fast food, consider a "hamburg," which is a burger patty without the bun. Mos Burger offers the option of a lettuce bun, which can expand your dining options. FamilyMart, a popular convenience store chain, offers a fried chicken breast without breadcrumbs, providing a quick keto-friendly snack with only 6.7g of digestible carbs.
For a heartier meal, try nabe, a type of hotpot where all the ingredients are stewed together. You can customise your nabe by choosing your preferred ingredients and skipping the noodles or rice. Beef bowl chains like Yoshinoya also offer their beef and onion dish without rice, providing a keto-friendly option.
When it comes to drinks, green tea is a super low-carb option, and sake is also a choice to consider, with around 5g of carbs per 100ml. However, alcohol is generally not recommended on a keto diet, and alcohol-free alternatives can be high in sugar.
Lastly, remember that keto-friendly dishes may not be explicitly labelled as such on menus. Knowing the principles of keto and low-carb eating will help you identify suitable options. With some creativity and flexibility, you can certainly enjoy Japanese cuisine while maintaining your keto diet.
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Adapting traditional meals
Japanese cuisine is renowned for its delicious rice and noodle dishes, which can make it challenging to maintain a ketogenic (keto) diet in the country. However, it is not impossible, and with some adaptations, you can still enjoy Japanese food while staying true to your keto diet. Here are some tips for adapting traditional Japanese meals to fit your keto lifestyle:
Sashimi
Sashimi is a great keto-friendly option to enjoy the flavours and freshness of sushi without the rice. It typically consists of thinly sliced, raw fish served with familiar sushi additions like pickled ginger, wasabi, and soy sauce. By choosing sashimi, you can also be assured of getting high-quality cuts of fish.
Yakiniku
Yakiniku, or Japanese barbecue, is another excellent choice for keto dieters. At yakiniku restaurants, you can grill your own meat, allowing you to select fatty cuts that align with your keto diet. Opt for cuts like karubi (short rib) or harami (skirt steak) and season them with salt or lemon. Skip the dipping sauces unless you're sure they're sugar-free.
Nabe
Nabe is a type of hotpot that is highly customizable, making it easy to adapt to your keto diet. Simply choose your desired ingredients and skip the noodles or rice. This hearty dish is a staple during winter but can be enjoyed any time of the year.
Izakayas
Izakayas, or Japanese pubs, offer a variety of small portion sizes, allowing you to sample different dishes while controlling your carb intake. While substitutions might not be common, you can still find keto-friendly options like grilled meat, fish, and vegetables.
Low-Carb Alternatives
When dining out, look for low-carb alternatives on the menu, such as otsumami (appetizers) or tanpin (single dishes). For example, instead of ordering a burger, opt for a hamburg steak, which is a patty served without the bun. You can also ask for a lettuce bun at some restaurants.
Avoid Hidden Sugars
Japan is known for its hidden sugars, so be cautious when selecting sauces. Simple soy sauce is keto-friendly, but sauces like teriyaki are often sugar or corn-syrup-based and not compliant with a keto diet. Salads can also be misleading, as they may be dressed with sugary sauces. Grilled or pickled vegetables are generally safer options.
Remember, maintaining a keto diet in Japan may require some adjustments, but with planning and knowledge of keto-friendly options, you can still enjoy delicious Japanese cuisine while staying true to your dietary goals.
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Frequently asked questions
The keto diet is a high-fat, low-carb diet that aims to keep your carbohydrate intake under 20-50 grams. It puts your body into a metabolic state known as ketosis, where your body uses ketones derived from fat instead of glucose for energy.
Japanese cuisine offers a variety of keto-friendly options, including sashimi, yakitori, sukiyaki, and yakiniku. Sashimi is raw fish served without rice, sauces, or embellishment. Yakitori is grilled chicken on a skewer, typically seasoned with salt. Sukiyaki is wagyu beef, broth, and vegetables cooked together. Yakiniku is Japanese barbecue, where you grill your own meat and have control over cuts and seasoning.
Maintaining a keto diet in Japan can be challenging due to the prevalence of rice and noodles in the local diet. However, it is possible to make keto-friendly choices by being strategic and learning some key phrases. Familiarize yourself with terms like "tansuikabutsu" (carbohydrates), "tōshitsu" (sugars), and "shokumotsu sen-i" (dietary fibre). When dining out, look for grilled or pickled vegetables, and choose salt or lemon instead of sugary sauces. Bring your own keto snacks, and take advantage of convenience stores and supermarkets for low-carb options.
