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Keto Indian foods

From WikiMD's Wellness Encyclopedia


Indian food is known for it's rich flavor, spices, and unique taste popular not just in India, and the Indian subcontinent but also around the world. Here is a list of keto friendly Indian foods.

Lemon flavored chicken Kebab.JPG

Chicken flavored chicken kebab

Tandoori chicken
Tandoori chicken

Keto friendly Indian foods[edit | edit source]

Before going through this list, read about the principles of ketosis and understand the ketogenic diet. The basic idea of a ketogenic diet is to burn fat by eating fat, and protein and eliminating carbohydrates to a level of 20-30 net carbohydrates per day. In other words, a ketogenic diet is very restrictive on the carbohydrates but allows plenty of fat and protein. Indian cuisine offers a wide variety of delicious and nutritious foods that can be incorporated into a ketogenic diet.

Kebabs
Kebabs

Meats[edit | edit source]

One of the staples of Indian cuisine is meat and it is a great source of protein and healthy fats on a ketogenic diet. Chicken, lamb and beef are all excellent options. Popular Indian dishes like butter chicken and lamb rogan josh are keto-friendly options that are high in fat and protein. Indian-style beef or chicken biryani, which is made with meat, is also keto-friendly when made without grains or added sugar.

Fish and seafood[edit | edit source]

Fish and seafood are also popular in Indian cuisine and are great options for a ketogenic diet. Fish such as salmon and halibut are low in carbohydrates and high in protein. Shrimp, prawns and scallops are also good options, and are low in carbohydrates and high in healthy fats. Indian seafood dishes like fish curry, Shrimp masala are keto friendly.

Eggs[edit | edit source]

Eggs are another staple in Indian cuisine, and they make a great addition to a ketogenic diet. They are high in protein and healthy fats, and can be used in a variety of ways, such as in an omelette, fried, or as an ingredient in a dish like Anda Curry.

Vegetables[edit | edit source]

Indian cuisine also offers a wide variety of low-carbohydrate vegetables that can be included in a ketogenic diet. Cauliflower, okra, and spinach are all low in carbohydrates and high in fiber. These vegetables are often used in curries, soups and other dishes. Indian vegetable dishes like palak paneer, baingan bharta, aloo gobi are keto-friendly.

Healthy fats and oils[edit | edit source]

Indian cuisine also includes a wide variety of healthy fats and oils, such as ghee, coconut oil and mustard oil. These oils are not only keto-friendly but also rich in healthy saturated fats and can be used for cooking and seasoning.

Fermented foods[edit | edit source]

Indian cuisine also features a variety of fermented foods like yogurt, dahi and lassi that can be keto friendly in moderation. These fermented foods are rich in probiotics and good for gut health.

Things to avoid[edit | edit source]

It is important to note that many traditional Indian dishes like naan, samosas and dosa are not keto-friendly due to high carbohydrate content from grains and flour. Similarly, sweet and sour chutneys, sweet yogurt dips and mango lassi are high in sugar and may not fit in a ketogenic diet. If you're eating out or preparing the meal, it's important to be mindful of these and make keto-friendly substitutions or modifications.

Keto Indian foods[edit | edit source]

On a ketogenic or low carb diet, you want to check if they are low carb by checking their net carbohydrates with the goal of 20-30 net carbs on a ketogenic diet and below 100 net carbs on a low carbohydrate diet.

Meats[edit | edit source]

All meats are low carb and keto friendly including chicken, fish, and mutton.

South Indian Chicken
South Indian Chicken

Dairy[edit | edit source]

Fats and oils[edit | edit source]

Home made Ghee.jpg

Nuts[edit | edit source]

Mixed nuts
Mixed nuts

Fruits[edit | edit source]

Black berries
Black berries

Mushrooms[edit | edit source]

  • Mushrooms are high in protein and very low in carbohydrates
Karele ki sabzi (Bitter melon)
Karele ki sabzi (Bitter melon)

Vegetables[edit | edit source]

Keto Indian recipes[edit | edit source]

Keto friendly Indian breakfast items[edit | edit source]

Tandoori items[edit | edit source]

  • Tandoori chicken - Tandoori items are generally marinated with plain yogurt and spices before being cooked in a tandoor oven - most tandoor items are very low carb and rich in protein.

Tikka items[edit | edit source]

Tandoori chicken

Other low carb keto friendly Indian food items[edit | edit source]

Avoid using these items: flour, potatoes, peas, tamarind paste, sugar, corn starch, or corn flour to these dishes.

Indian foods to avoid on a keto diet[edit | edit source]

External links[edit | edit source]


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