Keto in Asia: Sushi, Curry, and Low-Carb Twists

Japanese Cuisine: Sashimi and Substitutes

Traditional sushi’s rice (28g carbs per roll) is off-limits, but keto adaptations thrive:

  • Sashimi Bowls: Layer raw fish over cauliflower rice mixed with sesame oil and shoyu (low-sodium soy sauce).
  • Nori Wraps: Use seaweed sheets to roll tuna, avocado, and cream cheese (no rice).
  • Miso Soup: Fermented miso paste (1g carbs/tbsp) with tofu and seaweed for probiotics and umami.

Chinese Cuisine: Stir-Fries and Noodle Alternatives

  • Zucchini Noodles (Zoodles): Pair with garlicky pork and oyster sauce (1g carbs/tbsp).
  • Keto Fried Rice: Blend cauliflower with eggs, bacon, and soy sauce (recipe: 1 cup cauliflower rice = 5g net carbs).
  • Steamed Dumplings: Use almond flour wrappers filled with minced pork and chives.

Indian Cuisine: Creamy Curries and Low-Carb Breads

  • Butter Chicken: Skip the naan; serve with roasted eggplant or palak paneer (spinach and cheese).
  • Cauliflower Tikka Masala: Substitute rice with roasted cauliflower florets.
  • Coconut Chutney: Pair with cucumber slices instead of idli (steamed rice cakes).

Thai Cuisine: Spicy and Nutty Flavors

  • Pad Thai: Use shirataki noodles (0g net carbs) with shrimp, peanuts, and lime.
  • Larb Gai: Minced chicken salad with mint, basil, and lime, no rice required.
  • Coconut Milk-Based Curries: Add extra veggies like broccoli and bamboo shoots.

Pitfalls to Avoid

  • Hidden Sugars: Many Asian sauces (e.g., teriyaki, sweet chili) contain high fructose. Opt for homemade versions with erythritol.
  • Starchy Vegetables: Avoid taro (15g net carbs/100g) and cassava; stick to green beans (4g net carbs/100g).

SiBio CKM in Cultural Dining

While dining out, use the SiBio app’s barcode scanner to check sauce carb content. For example, a 1tbsp serving of store-bought hoisin sauce contains 8g carbs—enough to spike insulin and lower ketones. Opt for homemade keto-friendly sauces instead.

Conclusion: Asian cuisines offer rich flavors and keto-friendly alternatives, from sushi hacks to curry innovations. With mindful ingredient swaps and real-time monitoring, you can enjoy global flavors while staying in ketosis.

 

Back to Start Your Keto Journey
View Products