How to enjoy Chinese food and keto diet altogether?
Are you a food enthusiast who loves the flavors of Chinese cuisine, but also trying to stick to a keto diet? As someone who’s been on a keto diet, I know how difficult it can be to find keto-friendly Chinese food.
That’s why I’ve created this guide to help you enjoy Chinese food without straying from your keto diet.
KEY TAKEAWAY
How to enjoy Chinese food and keto diet?
It is possible to enjoy Chinese food while on a keto diet (1) by selecting protein-rich options and avoiding carb-heavy ingredients like rice and noodles, and opting for sauces with minimal sugar.
Making informed choices and being mindful of nutritional content is essential for maintaining ketosis and achieving health and wellness goals.
Keto Chinese Food: The Low-Carb Guide to Takeout
Source: Austin in China
Are you on a low-carb or keto diet but still crave Chinese takeout? Fear not, my friend! With a little bit of knowledge and some wise choices, you can still indulge in your favorite Chinese dishes without derailing your diet.
Let’s take a look at some tips for navigating the often-carb-heavy world of Chinese takeout.
Firstly, it’s important to stay away from rice and noodles, which are usually the biggest offenders when it comes to carbs.
Instead, opt for dishes that have lots of protein and veggies.
Some great choices include Kung Pao Chicken, Moo Shu Pork, and Szechuan Shrimp.
These dishes are all low-carb and high in protein, making them perfect for your keto diet.
Secondly, be wary of sneaky carbs in sauces.
Many Chinese sauces are loaded with sugar, which is a big no-no if you’re trying to stay low-carb.
Stick to dishes that come with sauces on the side, like General Tso’s Chicken or Beef and Broccoli.
This way, you can control how much sauce you add to your dish.
Lastly, don’t be afraid to ask for substitutions or modifications.
Many Chinese restaurants are happy to accommodate dietary restrictions, so don’t hesitate to ask for extra veggies instead of rice or noodles, or for your dish to be cooked with less oil.
In conclusion, while Chinese takeout may seem like a minefield for low-carb dieters, with a little bit of knowledge and some smart choices, it can still be a delicious and guilt-free indulgence.
Can You Have Soy Sauce on Keto?
Soy sauce (2) is a staple in many Asian dishes, and for good reason – it’s flavorful, salty, and adds a unique umami taste to any dish.
But if you’re on a keto diet, you may be wondering if soy sauce is allowed.
Let’s take a closer look.
The short answer is yes, you can have soy sauce on keto.
However, you need to be careful of the type of soy sauce you’re using.
Most traditional soy sauces contain wheat, which is a big no-no on a keto diet.
Instead, look for soy sauces that are labeled gluten-free or low-sodium, as these are usually safe for keto.
Another thing to keep in mind is portion size.
Soy sauce is high in sodium, and too much sodium can lead to water retention and bloating.
Stick to a serving size of 1-2 tablespoons per meal, and you should be fine.
In conclusion, soy sauce can be a delicious addition to your keto meals, as long as you choose the right type and watch your portion sizes.
What is the Healthiest Low-Carb Chinese Food to Order?
Chinese food can be a delicious and satisfying meal, but it’s no secret that many dishes can be high in carbs and calories.
If you’re on a low-carb diet, you may be wondering what the healthiest options are.
Let’s take a look.
One of the best low-carb Chinese dishes to order is steamed fish with veggies.
This dish is packed with protein and healthy fats, and the veggies provide fiber and vitamins.
Make sure to ask for the sauce on the side, as many Chinese sauces can be high in sugar.
Another great option is moo shu chicken or pork.
This dish is usually made with scrambled eggs, veggies, and protein, and is served with thin pancakes.
To keep it low-carb, skip the pancakes and enjoy the filling on its own.
If you’re in the mood for something spicy, try Szechuan shrimp or chicken.
This dish is usually made with lots of veggies and a spicy sauce and is low in carbs and high in protein.
In conclusion, there are plenty of delicious and healthy low-carb options when it comes to Chinese food.
Stick to dishes that are high in protein and veggies, and be careful of sauces and sides that may be high in carbs.
Navigating Chinese Food on a Low Carb Diet
Chinese food is delicious, but it can be a challenge to navigate when you’re on a low carb diet.
Many dishes are loaded with rice, noodles, and other carb-heavy ingredients.
However, with a little bit of knowledge and some smart choices, you can still enjoy Chinese food while sticking to your low carb lifestyle.
Firstly, it’s important to be mindful of the carbs in sauces.
Many Chinese sauces are made with sugar, which can quickly add up and derail your low carb diet.
Stick to dishes that come with sauces on the side, like General Tso’s Chicken or Beef and Broccoli.
This way, you can control how much sauce you add to your dish.
Secondly, look for dishes that are high in protein and veggies.
Kung Pao Chicken, Moo Shu Pork, and Szechuan Shrimp are all great choices.
These dishes are low in carbs and high in protein, making them perfect for a low carb diet.
Lastly, don’t be afraid to ask for substitutions or modifications.
Many Chinese restaurants are happy to accommodate dietary restrictions, so don’t hesitate to ask for extra veggies instead of rice or noodles, or for your dish to be cooked with less oil.
In conclusion, while Chinese food may seem like a daunting challenge for low carb dieters, with a little bit of knowledge and some smart choices, it can still be a delicious and satisfying meal.
Low Carb Chinese Food Recipes
If you’re looking to make low carb Chinese food at home, there are lots of delicious and healthy recipes to choose from.
Here are a few of our favorites.
First up, we have Kung Pao Chicken.
This spicy and savory dish is made with chicken, peanuts, and veggies, and is packed with protein and healthy fats.
It’s a great low carb option for dinner and is easy to make at home.
Next, we have Egg Foo Young.
This dish is made with eggs, veggies, and protein, and is a great way to use up leftover meats and veggies in your fridge.
It’s a low carb and protein-packed meal that’s perfect for breakfast, lunch, or dinner.
Last but not least, we have Beef and Broccoli.
This classic Chinese dish is usually made with lots of rice and noodles, but our low carb version swaps those out for extra veggies.
It’s a satisfying and delicious meal that’s low in carbs and high in protein.
In conclusion, there are plenty of delicious and healthy low carb Chinese food recipes to choose from.
Give these recipes a try and see how easy it is to enjoy Chinese food while sticking to your low carb lifestyle.
Conclusion
In conclusion, enjoying Chinese food while following a keto diet is possible.
With a little creativity and knowledge about keto-friendly options, you can indulge in your favorite Chinese dishes without compromising your diet.
Remember to opt for low-carb dishes, use keto-friendly substitutes, and pay attention to portion sizes.
By following these tips, you can satisfy your cravings for Chinese food while staying on track with your keto diet.
So go ahead, grab some chopsticks, and enjoy a delicious keto-friendly Chinese meal!
Frequently Asked Questions
What is the lowest carb food at a Chinese restaurant?
Are you trying to watch your carb intake but still want to enjoy some Chinese food? You’re in luck! There are plenty of low-carb options at Chinese restaurants that won’t leave you feeling guilty.
It’s all about knowing what to look for and making smart choices.
Think of it like picking the right outfit for a special occasion, you want to choose the one that fits you best and makes you feel confident.
One of the lowest carb options at a Chinese restaurant is steamed seafood, like shrimp or scallops.
Seafood is high in protein and low in carbs, making it a great choice for those watching their carb intake.
Plus, steaming the seafood helps retain its natural flavors and nutrients, and it’s a healthier cooking method than frying or sautéing.
Another low-carb option is vegetable stir-fry.
Chinese restaurants typically have a variety of vegetable dishes, like broccoli, mushrooms, and bok choy, that are stir-fried with a light sauce.
This dish is low in carbs and high in fiber, and it’s a great way to add some color and nutrients to your meal.
Just be sure to ask for sauce on the side, as many Chinese sauces can be high in sugar and sodium.
Finally, if you’re in the mood for some soup, go for egg drop soup.
This soup is made with eggs and chicken broth, and it’s low in carbs and high in protein.
It’s a great way to fill up on something warm and comforting without going overboard on carbs.
In conclusion, there are plenty of low-carb options at Chinese restaurants.
Stick to steamed seafood, vegetable stir-fry, or egg drop soup.
And remember, it’s all about balance.
Enjoy your favorite Chinese dishes in moderation, and you’ll be able to maintain a healthy diet while satisfying your cravings.
What is the best thing to eat from a Chinese when on a diet?
Are you on a diet but craving some Chinese food? Don’t worry, there are plenty of healthy options to choose from that won’t derail your diet.
It’s all about making smart choices and being mindful of what you’re eating.
Think of it like choosing the best toppings for your pizza, you want to pick the ones that will nourish your body without adding unnecessary calories.
One of the best things to eat from a Chinese restaurant when on a diet is steamed vegetables with lean protein, like chicken or fish.
Steaming vegetables helps retain their nutrients and natural flavors, and it’s a great way to add some color and fiber to your meal.
Pairing the veggies with lean protein will help keep you feeling full and satisfied.
Just be sure to ask for sauce on the side, as many Chinese sauces can be high in sodium and sugar.
Another great option is hot and sour soup.
This soup is typically made with vegetables, tofu, and a light broth, and it’s low in calories and high in flavor.
It’s a great way to fill up on something warm and comforting without packing on the pounds.
And if you’re a fan of spice, the hot and sour flavor will satisfy your taste buds.
Finally, if you’re craving some noodles, go for the lo mein or chow mein with vegetables and lean protein.
These dishes are typically stir-fried with a light sauce, and they can be a good source of carbs and protein.
Just be sure to watch your portion sizes, as noodles can add up in calories quickly.
In conclusion, there are plenty of healthy options to choose from when eating Chinese food on a diet.
Stick to steamed veggies with lean protein, hot and sour soup, or lo mein with vegetables and lean protein.
And remember, it’s all about balance.
Enjoy your favorite Chinese dishes in moderation, and you’ll be able to maintain a healthy diet while satisfying your cravings.
Why is Chinese food so high in carbs?
Have you ever wondered why Chinese food is so high in carbs? Well, let me tell you, it’s like a game of Jenga, with each ingredient stacked on top of the other, creating a tower of carbs.
It’s not just the rice that’s to blame, although that’s certainly a big part of it.
It’s also the noodles, the dumplings, and the sauces that are loaded with sugar and starch.
Let’s start with the rice.
Chinese cuisine is known for its variety of rice dishes, from fried rice to sticky rice to congee.
Rice is a staple in Chinese cooking, and it’s often served as a side dish or used as the base for a stir-fry.
But rice is a carb-heavy grain, and it can quickly add up in calories and carbs.
One cup of cooked white rice contains about 45 grams of carbs, which is equivalent to about 3 slices of bread.
That’s a lot of carbs for just one side dish.
Then there are the noodles.
Chinese cuisine is also known for its wide variety of noodles, from thin rice noodles too thick wheat noodles to hand-pulled noodles.
Noodles are a carb-heavy food, and they can quickly add up in calories and carbs.
One cup of cooked noodles can contain anywhere from 20 to 50 grams of carbs, depending on the type of noodle.
And let’s not forget about the dumplings, which are often made with a doughy wrapper and stuffed with meat or vegetables.
The dough is made from flour, which is another carb-heavy ingredient.
Finally, there are the sauces.
Chinese sauces are often loaded with sugar and starch, which can add up in carbs quickly.
Sweet and sour sauce, hoisin sauce, and oyster sauce are just a few examples of sauces that can be high in carbs.
But don’t worry, there are alternatives.
Look for sauces that are made with natural ingredients and are lower in sugar and starch.
And when it comes to rice and noodles, opt for brown rice and whole wheat noodles, which are higher in fiber and lower in carbs.
In conclusion, Chinese food can be high in carbs, but with a little knowledge and some smart choices, you can enjoy this delicious cuisine without derailing your diet.
Stick to brown rice and whole wheat noodles, and look for sauces that are lower in sugar and starch.
And remember, it’s all about balance.
Enjoy your favorite Chinese dishes in moderation, and you’ll be able to maintain a healthy diet while indulging in your love for Chinese cuisine.
References
- https://realbalanced.com/blog/keto/keto-chinese-food-guide/
- https://www.wholesomeyum.com/is-soy-sauce-keto/#:~:text=Soy%20sauce%20is%20technically%20keto,in%20your%20low%20carb%20pantry.
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- https://bowlakechinese.com/what-chinese-food-is-keto/
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I’m a culinary expert who has been trained by some of the world’s top chefs. I love blending classic Chinese culinary techniques with modern influences that I’ve picked up during my travels. In my free time, I enjoy writing, and you can find my musings on the bowlakechinese.com blog.