Keto Indian foods

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Keto-Friendly Indian Foods[edit | edit source]

Keto-Friendly Indian Foods

Indian food is renowned for its rich flavors, aromatic spices, and unique tastes, enjoyed not only in India and the Indian subcontinent but also worldwide. If you're following a ketogenic diet, you'll be delighted to know that there are several keto-friendly Indian foods that you can savor while staying within your carb limit.

Keto Indian Foods[edit | edit source]

When following a ketogenic or low-carb diet, it's crucial to ensure that the foods you consume are low in carbohydrates. Aim for approximately 20-30 net carbs per day on a ketogenic diet and fewer than 100 net carbs per day on a low-carbohydrate diet.

Understanding Keto-Friendly Indian Foods[edit | edit source]

Before diving into the list of keto-friendly Indian dishes, it's essential to grasp the principles of ketosis and the ketogenic diet. The core idea of a ketogenic diet is to fuel your body with fats and proteins while minimizing carbohydrate intake to around 20-30 net carbs per day. This restrictive approach to carbohydrates allows you to burn fat efficiently. Now, let's explore the keto-friendly delights of Indian cuisine.

Meats[edit | edit source]

One of the staples of Indian cuisine is meat, which 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, made without grains or added sugar, is also keto-friendly.

Kebabs
Kebabs

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, being low in carbohydrates and high in healthy fats. Indian seafood dishes like fish curry and shrimp masala are keto friendly.

Eggs[edit | edit source]

Eggs are another staple in Indian cuisine and make a great addition to a ketogenic diet. They are high in protein and healthy fats and can be used in various 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 align perfectly with 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 flavorful dishes. Enjoy keto-friendly Indian vegetable dishes like palak paneer, baingan bharta, and aloo gobi.

Healthy Fats and Oils[edit | edit source]

Indian cuisine 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, making them excellent choices for cooking and seasoning.

Fermented Foods[edit | edit source]

Indian cuisine 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.

Foods 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 their high carbohydrate content from grains and flour. Similarly, sweet and sour chutneys, sweet yogurt dips, and mango lassi are laden with sugar and don't align with a ketogenic diet. When dining out or preparing meals, consider making keto-friendly substitutions or modifications.

Meats[edit | edit source]

All types of meat, including chicken, fish, and mutton, are naturally low in carbohydrates, making them keto-friendly and rich in protein.

South Indian Chicken
South Indian Chicken

Dairy[edit | edit source]

Fats and Oils[edit | edit source]

Home made Ghee.jpg

Nuts[edit | edit source]

Fruits[edit | edit source]

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]

Explore a collection of keto-friendly Indian recipes, allowing you to savor the flavors of India while maintaining your low-carb lifestyle.

Keto-Friendly Indian Breakfast Items[edit | edit source]

Indulge in keto-friendly Indian breakfast items like kababs, typically made with meat, spices, and vegetables.

Tandoori Items[edit | edit source]

Tandoori chicken and similar items are marinated with plain yogurt and spices before being cooked in a tandoor oven. Most tandoor items are very low in carbs and rich in protein.

Tikka Items[edit | edit source]

Enjoy chicken tikka, lamb tikka, fish tikka, and paneer tikka, all of which are keto-friendly and packed with flavor.

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]

Keto Indian recipes (with images)[edit | edit source]

External links[edit | edit source]


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Contributors: Prab R. Tumpati, MD, Dr.T