Curry is a popular ingredient in delicacies from all over the world, most notably India. If you’re following a keto diet, does that mean you can’t have curry anymore?
The Short Answer:
Yes, curry is allowed on a keto diet, as long as you check the label.
The Long Answer:
Curry is an incredibly popular food which originated in India. It is made up of a number of herbs, chilies, and species, joining togetherin a complex manner to create a whole new food. It is generally prepared as a sauce.
If you’re embarking on a ketogenic journey, does that mean you have to abandon your favorite curry dishes? Absolutely not, but as always with these types of scenarios, there are exceptions.
Curry, at its base, is not high in carbohydrates, but one should always read their labels before making a selection that could throw off their keto macros.
Most curry is composed of turmeric, cumin, coriander, ginger, and chilies (either fresh or dried). None of these ingredients are heavy on the carbs, but it’s when you’re buying mass-produced grocery store products thatyou have to watch out.
Some store-bought curries include sugar or flour in their final product, which ups the carb count and violently messes with your keto macros enough to dropkick you right out of ketosis.
What is Keto?
The Ketogenic Diet, or Keto, is a low carb, high-fat diet which helps you lose weight by forcing the body into a state of ketosis. On the Keto diet, users force the body to shed pounds by feeding on fat broken down in the liver, rather than carbohydrates and glucose.
When we eat a lot of carbohydrates, the body produces both insulin and glucose. The body feeds on the glucose to produce energy and stores fat, rather than burning it. With keto, you can lose weight, improve your overall health, and enrich yourself in both body and mind. Learn more about the Keto Diet here.
Do you love or hate Mayo? Have you ever tried to make it yourself? Sound off in the comment section below and let us know!
FAQs
Most Indian curries are keto-friendly.
Can I eat curry on a keto diet? ›
Most Indian curries are keto-friendly.
Is curry full of carbs? ›
Curry, at its base, is not high in carbohydrates, but one should always read their labels before making a selection that could throw off their keto macros. Most curry is composed of turmeric, cumin, coriander, ginger, and chilies (either fresh or dried).
What curry has the least carbs? ›
Ideal for low carb/keto diets to enjoy with a salad or your favourite sides.
- Grandma's Lamb Curry (1.5g Carbs/100g) Medium. ...
- Lamb & Spinach Curry (2.2g Carbs/100g) Medium. ...
- Village Chicken Curry (1.7g Carbs/100g) Medium. ...
- Delhi Butter Chicken (1.4g Carbs/100g) Medium. ...
- Goan Chicken Curry (1.9g Carbs/100g) Mild.
It is certainly possible to make beef curry keto, as long as you use keto-friendly spices, lots of high fibre vegetables, coconut cream and fatty cuts of beef.
What curry can I order on keto? ›
Here are some examples of quick, keto-approved dishes that'll be easy-to-order for pick up or delivery:
- Tandoori chicken.
- Chicken tikka (not chicken tikka masala)
- Chicken malai kabab.
- Methi salmon.
- Jumbo tandoor shrimp.
- Lamb tandoori.
- Tandoori medley.
- Paneer tandoori (for vegetarians)
6 Keto-Friendly and Low Carb Rice Substitutes
- Cauliflower Rice. 0.9 grams net carbs and 0.9 grams protein per 50 grams cooked serving. ...
- Shirataki Rice. 0.6 grams net carbs and 0 grams protein per 50 grams cooked serving. ...
- Mushroom Rice. ...
- Lentils. ...
- Wild Rice. ...
- Quinoa.
A single meal of Indian curry has been found to have more fat than what is recommended for the entire day. In a comparison of Indian, Chinese and pizza takeaways, researchers found that an average Indian takeaway contained 23.2gm of saturated fat, 3.2gm more what than a woman should eat in a day.
Is it OK to eat curry on a diet? ›
Made up of meat and vegetables in a spiced sauce, usually accompanied by rice, curry can potentially claim 'good for you' status. The vegetables contain lots of minerals and nutrients, and turmeric – the main spice in most curry powders – has anti-inflammatory effects.
What curry is the healthiest? ›
Any Indian curries that are tomato-based, like tandoori, madras, jalfrezi, rogan and bhuna, are the lowest in calories. They average around 200-300 calories. If you want an even healthier option, consider a sauce-free dish like fish tikka (which is only 180 calories).
Typically consisting of grains and legumes, Bombay mix is a tasty treat which is heavy on the carbs. This keto adaptation takes all the traditional spices of a Bombay mix and pairs them with nuts, seeds and coconut to create a deliciously crunchy low carb snack. Perfect for snacking on the go or adding to lunchboxes!
Is chicken curry high in carbs? ›
Chicken Curry (1 1/2 chicken breast with sauce) contains 8g total carbs, 6.2g net carbs, 13.4g fat, 22.8g protein, and 242 calories.
How to avoid carbs as an Indian? ›
Strategies for Reducing Carbohydrates
- Mindful Meal Planning: Start by planning your meals ahead. ...
- Embrace Low-Carb Alternatives: Swap traditional high-carb elements with healthier alternatives. ...
- Include Protein-Rich Foods: Prioritize protein-rich foods like lean meats, eggs, and legumes.
(Because you can totally go keto and be a vegetarian or vegan).
- Vegetable masala.
- South Indian egg curry.
- Paneer makhani.
- Cauliflower and kale curry soup.
Both white and brown rice are high in carbs, so in general, rice is *not* keto. Keto-friendly alternatives to rice include vegetable options with broccoli, cauliflower, cabbage, and zucchini. There's evidence that following a keto diet may play a role in weight loss, and even managing diabetes.
Is Tom Yum keto-friendly? ›
The oyster mushrooms in these add an amazing earthy flavor and the lettuce wraps ensure they're suitable for a Keto diet. If you are a soup lover, Tom Yum and Tom Kha soups are both Keto-friendly. For a more filling option, you can ask for various meats or seafoods to be added. These aren't like bland American soups.
Is curry sauce high in carbs? ›
Curry sauce contains 15 calories per 16 g serving. This serving contains 1.3 g of fat, 0.2 g of protein and 0.8 g of carbohydrate. The latter is 0.6 g sugar and 0.2 g of dietary fiber, the rest is complex carbohydrate.
What Indian food is not allowed in ketogenic diet? ›
Daal/pulses. Daal is not a good option for a Keto diet. They are high in protein and high in carbs.
Is spicy good for keto? ›
Is spicy food keto-friendly? Fortunately, chili and all kinds of peppers are low in carbohydrates – especially since you don't need to use a lot of them to get a powerful flavor punch, so they are perfect to incorporate into the low-carb or keto diets.
