Let us know the list of Indian foods for keto diet. Ketogenic diet is one of the most famous diets in today’s time. In order to achieve the ketogenic state in the keto diet, a high fat and very low carbohydrate intake (more than 50 grams per day) is included in your daily diet. In many research studies, many health related improvements have been confirmed by taking this diet, such as obesity , epilepsy , Alzheimer’s disease , Parkinson’s disease , reduced insulin resistance etc.
Indian diet is rich in carbohydrates. In such a situation, it becomes a bit confusing for Indians to start this diet. In this article, we will share the Indian food options that you can easily take during your keto diet and share the list of foods that we should not take while on this diet. Let’s know:
What food I can eat in the keto diet in India
Here we will tell in detail about the food items available in India, which can be easily used to plan a keto diet:
What to take instead of Indian cereals during keto diet
Wheat , rice , coarse grains (such as jowar , bajra , ragi etc.) are the main sources of energy in the daily Indian diet , as well as an integral part of the Indian plate. But these food groups are also rich in carbohydrates. As during this diet, you need to control your carbohydrate intake. In such a situation, there is a need to completely stop chapati, bread, rice, noodle etc.
made from grains. But by replacing them with a few things, you can control your cravings for these food items, as well as follow your keto diet without any dilemma. For this, for chapati, almond flour, coconut Flour can be used, which are also easily available in the market. You can use cauliflower to make up for the shortage of rice, take it in the form of rice or pulao . Also, to meet the shortage of noodle, you can make noodle from zucchini or raw papaya at home and use it.
Which protein to choose in keto diet
Protein is one of the main nutrients during this diet . Here we are mentioning some protein options, which you can take in your diet without worrying:
Paneer –
As we all know that paneer is one of the favorite foods to be use in any vegetarian kitchen. If you are a vegetarian and want to follow a keto diet, then cheese and cottage cheese can prove to be a good option to meet your protein requirements. About 12-13 grams of protein and good amount of vitamin B12 , calcium , phosphorus , magnesium etc. are found in 100 grams of paneer. To take advantage of its full quality, make it a habit to make paneer at home with full fat/full cream milk, so you can avoid harmful preservatives, sodium etc. You can take it in the form of curry, salad , makhani paneer, tikki, pakodas, paneer tikka etc.
Tofu –
Tofu is such a food item, in which the amount of protein is high and the amount of carbohydrates is very less. But there is mix evidence to confirm it is rich in phytoestrogens, which can affect your hormone levels, so be sure to discuss it with your doctor before adding tofu to your regular diet.
Egg –
100 grams of egg contains about 1 gram of carbohydrate and 12 grams of protein. Vitamin A , vitamin D , calcium, phosphorus, potassium , folate, choline, etc. are also found in abundance in it , which help all the organs of our body to function well. For the total benefit of this food, try consuming eggs with the yellow part. You can have this superfood in the form of poached egg, egg bhurji, egg curry, boiled or sunny-side-up.
Meat –
Chicken and other meat products are known as staple food choices in keto diet, as well as, it is also known as high biological value protein, which is completely absorbed by our body. Happens. According to the US Department of Agriculture (USDA), 100 grams of chicken contains about 0 grams of carbs and 27 grams of protein. Apart from chicken, all the food options that fall in this group contain good amount of protein and vitamin B group, calcium, zinc , selenium , omega 3 fatty acids etc. To include this group in your daily keto diet, include fatty fish , chicken, mutton , seafood such as shrimp, crab .You can have this food group in the form of fish curry, butter chicken, mutton kebab, chicken kebab, chicken caesar salad, mutton curry etc.
Which vegetables should be taken in the Indian Keto diet
Vegetables are a rich source of fiber, vitamin A, vitamin C , folate, magnesium, zinc and antioxidants , etc., which help our body to function properly, boost immunity and prevent various types of health problems and diseases like Helps in fighting against diseases related to obesity, cancer , heart, liver etc. But some vegetables (especially root vegetables) are rich in carbohydrates and consuming just one serving of those vegetables can meet your daily carbohydrate requirement. Therefore, do not consume these vegetables like potato , yam , yam , sweet potato , turnip , beet etc.
Consuming low-carbohydrate vegetables can help you meet your essential nutrient requirements and help you stick to this diet completely. You can use them in the form of soup , stir fry, curry, kofta, salad etc. Low carbohydrate vegetables are as follows:
- Cauliflower
- Spinach
- Methi
- Cholai
- Bathua
- Poi Ka Saag
- Salad
- Cabbage
- Brinjal
- Onion Onion
- Cucumber
- Pumpkin
- Gourd
- Petha
- Colorful Capsicum
Which Fruits to Eat in Indian Keto Diet
Fruits are an important part of our diet because they are rich in vitamins , minerals , fiber and antioxidants, but they also contain a good amount of fructose, which can increase our total carbohydrate intake. Avocado is one such fruit, in which the amount of fat is high and the amount of carbohydrates is very less, due to which it is consider a very good fruit during keto diet. Apart from this, there are some other fruits, in which the carbohydrate content is less than 10 grams in 100 grams, by using these fruits in small amounts, you will be able to fulfill your nutrients to some extent, as well as control the amount of carbohydrates. will do. In these fruits you can find strawberries , watermelon ,Melon , kamarkha , lemon , peach etc. can be use.
Which fat will be beneficial to take in keto diet
Since fat is a major part of this diet, there are a few options that you can choose according to your needs:
Oils – A research study states that coconut oil contains medium chain fatty acids that are easily absorbed and metabolized in the liver and are quickly converted into ketones. Hence consumption of coconut oil can help in achieving ketosis state quickly.
Olive oil is also one of the best options during this diet . Olive oil is rich in mono-unsaturated fatty acids (MUFAs) that help reduce the risk of heart-related diseases . Apart from these, sunflower oil and canola oil can also be use, as it is also rich in vitamin E , linoleic acid , oleic acid.
Butter and Ghee – White butter , ghee and yellow butter are commonly used as tadkas on top of Indian cooking or food, which are really helpful during this diet. They contain good amounts of energy, fat, conjugated linoleic acid, vitamin A, and vitamin D. You can use them to make your curries, with rice, kebabs etc.
In addition to these for fat, if you prefer to have peanut butter or almond butter in your meals or smoothies, you can choose a no-sugar option.
Nuts and Seeds – This food group is rich in calories , fats, proteins, Omega 3 and Omega 6 fatty acids, which help you meet your daily nutritional requirement and achieve your health goals by maintaining the ketosis process. help in. Along with this, it does not let you feel hungry and does not allow you to have cravings for sweet things. In this food group, you can consume almonds, walnuts , cashews , sunflower seeds , chia seeds , pumpkin seeds , flaxseeds , sesame seeds etc. You can have it in your shake, curry, salad, chutney or as a snack with coffee etc.
What to replace milk in keto diet
Milk and milk products are an integral part of the Indian diet , but it is also known as a carbohydrate-rich food. Milk tea, lassi, milkshakes and smoothies are foods that include dairy products . For your tea , coffee, milkshakes, you can use almond milk or coconut milk instead of your regular milk , in addition to this, if you want to thicken the shake, then add dry fruits or almond butter or peanut butter for these can use.
Sweeteners in keto diet
During this diet, sugar or other sweet things are completely prohibited, so the craving for sweets is seen very much. In such a situation , stevia leaves can be used to sweeten your tea, coffee and elsewhere to control the amount of carbohydrates and avoid harmful artificial sweeteners .
How to choose packaged food
Due to the popularity of this diet, many food companies have begun to offer ready-to-eat keto eating options. Such as Keto Dosa , Keto Breakfast Serial, Keto Upma etc. Always read the nutrition label whenever you are buying this food option and avoid options with high sodium and unhealthy fats.
What Indian things to avoid in keto diet
When you are planning to start the keto diet, plan your meals in advance and avoid things that are high in carbohydrates, such as:
- Sugar
- syrup
- Honey
- Jaggery
- Fruits (high to medium GI fruits)
- Pineapple
- Banana
- Mango
- Papaya
- Oranges
- Grapes
- Dates
- Raisins
- Milk
- Alcohol
- Carbonated Drinks
- Wine
- Fruit Juice
- Desserts
- Cereal Bread
- Pizza
- Pasta
- Cereals (Rice, Wheat, Maize, Millet, Jowar, Buckwheat , Barley , quinoa , oats , etc.)
- legumes and pulses ( rajma , chickpeas , cowpea , lentils , etc.)
- Processed foods (jams, jellies, sauces, packaged food etc.)
- Carrot
- Beet
- Potato
- Yam
- Sweet Potato
- Chocolate
- Candy
- Donuts
- Pastry
- Cake etc.
Keep these things in mind in Indian keto diet
There is evidence that the ketogenic diet is helpful for a variety of health conditions, but before starting it, discuss with your nutritionist in detail about your health condition, medical reports, likes and dislikes, etc. and customize it for yourself. Start this diet by making a diet plan, so that you can follow this diet for a long time.
