Being on a diet shouldn’t mean that you can’t enjoy your favorite types of cuisine. Even if you are on the infamous keto diet, a modified keto diet can allow you to incorporate Japanese food into your meals without a problem. Here is some of the best keto-friendly Japanese food!
Things to Avoid When Having Keto Friendly Japanese Food
Nori rolls (sushi rolls) and nigiri sushi are options you should avoid during your next visit to a Japanese restaurant due to the excessive use of rice and other high-carb foods, especially if you choose tempura nori rolls which also incorporate high-carb batter. Generally, white rice will be one of the biggest sources of carbs in Japanese cuisine, so avoiding it in your main dishes is a good way to go.
Things to Eat in Moderation
As mentioned before, it is important to eat rice in moderation, whether it be as a side or as an ingredient in one of your dishes. If you limit your total rice to one tablespoon, you should be able to maintain your state of ketosis successfully.
Edamame is another favorite to eat in moderation. Half a cup of edamame has around 9g of carbs, making it possible to eat only if it is the sole source of carbs for your meal. Similarly, seaweed salad ends up being around 10g per serving after the addition of ingredients like soy sauce, sugar, sesame oil, and others. Both of these dishes can be eaten as long as you are aware of how many carbs they actually contain!
Though we’ve mentioned plenty of things to avoid at this point, it is also important to know which foods to deliberately choose. Sashimi and miso soup are two popular options that you will find at most Japanese cuisine locations, and both will only run you around 5g of carbs. A great deal of vegetables are also served with Japanese cuisine, and as long as you avoid tempura, they are a great source of nutrients on a keto diet. Many vegetables are available pickled, adding for interesting variety to your meal and making for a great new way to experience food you already love.
Substitutions For Keto Friendly Japanese Food
If you find yourself a little frustrated by the foods you need to avoid or eat in moderation, let’s take a look at some common substitutions that will fit into your modified keto diet. If you replace your edamame with pickled vegetables, you will have a similar experience with fewer carbs. Replacing fried vegetables with steamed vegetables is a pretty direct and easy way to hit a lower carb count. Broiled fish with soy or ginger sauce is an excellent substitute for shrimp tempura and keeps you away from fried batter. Grilled squid can be a tasty replacement for any seafood noodle dishes and even has a similar consistency. Lastly, if you’re a fan of beef teriyaki, Negamaki is a lower-carb substitute that consists of green onions wrapped in thin slices of beef.
Don’t let your diet ruin your dining experiences. Get the best of both worlds by making healthier choices in any cuisine, including your favorite Japanese meals.