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How to Eat Korean Food on a Strict Keto Diet 케토 다이어트

The Keto diet 케토 다이어트 or “Ketogenic diet” is low in carb, high-fat diet that offers many health perks. Ketogenic diet does not only help with weight loss, but it may also help with diabetes 당뇨병, cancer 암, epilepsy 간질 and Alzheimer’s disease 알츠하이머 병.

The Keto diet involves drastically reducing the intake of carbohydrates and replacing it with fat. The reduction of carbs 탄수화물 puts your body in a metabolic state known as ketosis.

You might think that it might be easy to cut out carbs 탄수화물 while eating Korean food as there are so many Korean food that do not necessarily have to include rice or noodles however, that is really not true. The truth is, it is difficult to eat Korean food 한국 음식 without a bowl of these carbohydrates, while enjoying the spicy, salty or sour flavors of the food. 

Fortunately, there are some simple substitute you can replace with in order for you to enjoy a low-carb Korean meal that will still taste delicious without you feeling like you are missing out on a thing!

1. Replace the Rice

The best part about consuming rice, pasta 파스타 or even bread 빵 is that it provides the perfect balance to any savory food. However, 그렇지만 all these foods are high in carbs 탄수화물.  

So, instead of completely eliminating carbs from your diet, you can replace a bowl of rice from a Korean meal with some soft and slightly tasteless dishes like the Korean steamed eggs, steamed tofu or pan- fried white fish. 

By replacing and not eliminating carbs 탄수화물 from your diet 식단, will make it easier for you to begin and sustain a low-carb diet.

2. Miracle Rice

Instead of using the normal rice with your Korean dishes, you can opt for the “Miracle Rice” for your keto diet plan. The miracle rice has the same texture with the ordinary rice and it is easy and quick to prepare.

The miracle rice is made from Asian konjac plant which is vegan, low in carbohydrates and calories. It is also free from gluten, soy and grains.  Besides being low in calories, the miracle rice helps you to feel full which is beneficial for those who are trying to lose weight.

You can use this rice as a substitute to make the classic Korean bibimbap 비빔밥 – a rice bowl filled with assorted vegetables and spices or kimchi bokumpap 김치볶음밥, a comforting Korean fried rice dish.

3. Low-Carb Tofu 두부 Noodles

How to Eat Korean Food on a  Strict Keto Diet 케토 다이어트 3

The Tofu Shirataki is almost too good to be true as they are both low in carbohydrates and calories 칼로리. It is made out of tofu 두부 and yam. Each serving has only 20 calories and taste delicious when made into almost everything – from soups to stir-fries. 

The noodles 면 also come in various different styles – from spaghetti 스파게티 to fettuccine to angel hair. You can find whatever type of noodle you need to try with a variety of Korean food. 

Several different brands carry these tofu 두부 noodles 면. You can find them at you local Asian market, selected grocery stores or even order them online.

4. Substitute Sugar 설탕 for Meat Marinades 

Most Korean marinades contain sweeteners such as sugar 설탕, honey 꿀 or even fruit juice 과일 주스. 

All this will make the meat more tender and tastier. However, this is not good news for those who are attempting to practice a keto diet 케토 다이어트.

Instead of using the normal sugar 설탕, you can use sweeteners such as stevia or xylitol 자일리톨. Both of these sugar substitutes are all-natural sweeteners that do not have carbs or leave an aftertaste. 

The only downside to these sweeteners are they are more on the pricey side. These marinades can be used on chicken 닭고기, beef 소고기, pork 돼지고기 and to make everything from chicken drumstick to daeji bulgogi 돼지 불고기 to grilled steak salad to shish kebabs.

5.Vegetable Rice and Noodles

Another way to still maintain a keto diet while eating Korean food 한국 음식 is to swap out regular rice and noodles with those made out of vegetables. It is low in carb 탄수화물 and also a healthier alternative. 

To substitute regular noodles while eating Korean food, try the spiralized zucchini (zoodles) or even carrots 당근 for a similar look. You can use the zucchini noodles to make the Korean Beef Zuchini Noodles. 

Spaghetti squash can also be used as a base for making any Korean noodle dish. They are even noodles made from eggplant which is another healthier alternative as it contains less water than any other vegetables. To replace regular rice, cauliflower rice can be used as a substitute.

Korean Food To Avoid For Those Who are on a Strict Ketogenic Diet.

These are some substitutes you can use if you are cooking a keto meal at home. However, if you were to eat out and you are on a serious keto diet there are several Korean foods you must avoid.

The main Korean dishes you must avoid for a strict keto diet 케토 다이어트 includes: rice, noodles, noodle based soups, spring rolls, dumplings 만두, Korean fried chicken 후라이드 치킨, 고추장 Gochujang (Korean chili sauce), marinated meats (bulgogi and galbi).

Besides these main Korean dishes, you should also avoid side dishes such as the glazed baby potatoes (gamja jorim 감자 조림), candied lotus root (yeongeun-jeonggwa 연근 정과), Korean potato salad (gamja saelleodeu 감자 샐러드), braised potatoes (gamja jorim or goguma mattang 고구마 맛탕), vegetable pancakes (jeon 전), Korean potato latkes (gamja jeon 감자전) and sweet black beans (kongjaban 콩자반).

Best Korean Keto Food To Eat at a Korean BBQ Restaurant.

Any plain meat or seafood without any marination is perfect for those looking for a keto-friendly Korean food 한국 음식.

This Korean food includes pork belly (sam gyup sal 삼겹살), beef brisket (chadol 차돌), ribeye (saengdeusim 생등심), shrimp 새우, sirloin, short ribs (saeng-galbi 생갈비), beef tongue (hyue mit gui 소혀), pork neck 목살, chicken, prime rib (galbi kotsal 갈비 꽃살) octopus and tofu.

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