Nutrition & Macro Information
We provide a nutrition snapshot in our books, but you MUST know that we are just painting a scenario of how your macros CAN look if you follow the recipe to a tee, use the exact serving sizes and branded ingredients that we use.
Because it is almost impossible to achieve this, we recommend that you calculate your own macros, based on the brands/ingredients that you use, your yield and how much you consume.
*NEVER blindly trust your keto or your macros to an app, a person, a website or a product.
How To Eat Chinese Food On Keto
If youre wondering can I eat Chinese food on keto? the answer is absolutely! You just need to learn the right tricks and tips to successfully enjoy Chinese food, while staying within your macros. This guide to eating Chinese on keto will give you everything you need to have delicious, low carb Chinese food and still lose weight! I learned how to eat Chinese food on keto through lots of research and some trial and error. I did all the hard work, so you dont have to Im sharing my best tips for eating Chinese food on keto with you! With these easy tricks, you can enjoy eating out at a Chinese restaurant while staying in ketosis! Lets get started!
Tip: There are just a few simple but clever tips you need to know in order to stay keto at ANY restaurant. Grab my exclusive PDF guide of 3 Secrets to Staying Keto at Any Restaurant by signing up for my newsletter below
New to keto? Check out this Free One Week Keto Meal Plan for Beginners for 7 days of keto weight loss meals with macros calculated for you!
Why Is Chinese Food So Fattening
Unhealthy Options
Stir-frying isnt the only consideration in determining whether a Chinese dish is fattening or not. Dishes that have a sweet flavor such as sweet and sour pork often contain significant amounts of sugar. Fatty meats such as pork and beef are also high in total calories and saturated fat.
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Is Greek Yogurt Keto
Full-fat plain Greek yogurt can be a healthy part of a ketogenic diet. A 1/2 cup serving has only 3.5 grams of carbs, 10 grams of protein, and 5.5 grams of fat.
Not all yogurt is keto-friendly, so do read labels. Look for full-fat plain Greek yogurt and avoid any yogurt with added sugar, fruit, or toppings.
Is Fermented Miso Soup Keto
A one-cup serving of miso soup typically has about 3 grams of carbohydrates, 1 gram of fat, and 4 grams of protein making it suitable for a ketogenic diet in moderation. If you purchase a miso soup with ingredients such as tofu, mushrooms, or seaweed, be sure to check the label for the carb counts. Avoid any miso soup with noodles.
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Avoid Thick Sugary Sauces
As a general rule of thumb, the sweeter, thicker, and less translucent a sauce is, the higher its carb count.
For example, the dark red, thick, and sweet sauce used in General Tsos chicken is loaded with sugar and starch. Other examples include sweet and sour sauce, as well as the thick, white sauce used in coconut shrimp and coconut chicken.
Homemade Hot And Sour Soup
This recipe also freezes really well. Make a big batch, freeze it, and you have soup ready when you want it next! It will stay fresh in the freezer for up to 6 months.
Heres how to freeze soup. Cook it and let it cool down completely. Then, store it in a freezer-safe container that seals completely. Place this container in the freezer. Dont forget to label it so you know when you made it.
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Helps Decrease The Inflammatory Response
Since a typical sweet and sour soup recipe includes chicken broth or broth, it is known to prevent the movement of white blood cells or neutrophils responsible for inflammation Symptoms are very similar to those of a cold, i.e., cough and mucus buildup.
Researchers believe hot sour soup, and other similar soups could help reduce the effect of neutrophils in people.
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So What Can I Eat At A Chinese Restaurant On Keto
So now that weve gone over what you cant eat at a Chinese restaurant on keto, lets go over the good stuff: what you CAN eat! Well go through a general list below and then Ill jump into more detail about specific dishes. What Chinese food is low carb? Lets find out!
In general, you can eat:
- Clear soups
- Egg drop soup is sometimes a good choice depending on whether or not theres corn starch in the soup. A lot of restaurants do use corn starch as a thickener in egg drop soup, so ask your server. If the consistency of the soup is on the thick side, assume theres some carbs in it. To give you an idea, a cup of P.F. Changs egg drop soup contains 6 grams of carbs whether this is too many or not will depend on your individual macros and carb allowance . If the soups consistency is thin and theres no starch then egg drop soup is a great keto friendly Chinese option
- Hot and sour soup is also generally a good keto friendly choice, but similar to egg drop soup, it can contain corn starch and also a little sugar. Again, to give you an idea, a cup of hot and sour soup at P.F. Changs has 9 grams of carbs in it which is slightly higher than the egg drop soup. Be sure to check the ingredients with your server to see if this is a good option. If you do decide to order either egg drop or hot and sour soup, make sure you keep the portion to one cup to limit any potential carbs.
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It Helps Cleanse The Sinuses
Congestion and headaches, and nasal congestion are common symptoms of a sinus cold, and consuming plenty of hot fluids and inhaling steam can help reduce nasal congestion.
A bowl of hot, sour soup solves both problems.
Includes peppers which act as an alternative to decongestants
Peppers contain capsaicin, a compound that binds to heat-sensitive pain receptors on the skin, mouth, and nose. This results in increased mucus production and thins existing mucus, facilitating the removal process.
Since pepper is a natural decongestant, it may not completely cure a cold. Still, it does help to breathe easily and reduce sinus pressure and the risk of infections that could develop excess mucus.
Final Adjustment Of The Flavor
Add the Zhenjiang vinegar, white pepper, and sesame oil to the soup. The three ingredients are added last, as prolonged cooking can reduce the intensity of their flavor.
You can now have the final adjustment of the flavor. Add more vinegar and pepper if you want a more intense flavor or some extra soy sauce for stronger umami. Add some chopped coriander on top to garnish.
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Is There A Soup You Can Eat On Keto Diet
In our blog, Carolyn points out the advantage of soup and stew as ketosis foods. There is nothing better than this for easy, quick, and adaptable tasks. The Keto diet and cooking generally would be a good place to start. Although soups are not for the faint of heart but are okay for newbies and dont include anything sweet. Do whatever it takes to win.
Tofu Hot And Sour Soup
January 15, 2020
With all the recent cold weather, I wanted a hearty, yet filling vegetarian keto soup to warm my cockles and decided to throw together this tofu hot and sour soup. The glucomannan bulks up the soup, adding fibre but without all the carbs that corn starch brings, and the rice vinegar combined with the golden monkfruit sweetener makes it sweet and sour without the sugar.
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Keto Hot And Sour Soup Recipe
Below are the ingredients youll need to make this low carb soup. Exact measurements are within the printable recipe card below.
Prep Time: 15 minutes
Salt and white pepper
Instructions:
1. Add the chicken broth, garlic chili sauce, soy sauce, ginger paste and rice wine vinegar to a saucepan over medium heat on the stove. Bring to a low boil.
2. Slowly whisk in the xanthan gum a little at a time to avoid clumps.
3. Place the tofu, mushrooms, green onions, bamboo shoots into the saucepan and bring it to a boil.
4. Reduce the heat to low, cover and simmer for 20-25 minutes.
5. Drizzle the sesame oil over the top.
6. Beat the egg in a small bowl, and slowly pour it into the saucepan while gently whisking a bit. Cook for another 5 minutes, add salt and pepper to taste and serve.
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General Tips For Eating At A Chinese Restaurant On Keto
- Always ask the server about sugar and corn starch in the sauces. I cant emphasize this one enough those will be the main sneaky culprits that could kick you out of ketosis
- Bring a small container of oil to add to your food in case there isnt enough fat, especially with steamed options
- Ask for soy sauce to add more flavor to your food, but avoid any sugary sauces, such as oyster sauce, duck, or hoisin sauce
- At many Chinese restaurants, you can ask the kitchen to fry an egg and put it on top of your food for added fat and flavor
- If you know youre going to be eating Chinese food on a specific day, try to limit your carbs during other meals so that you can be more flexible at the restaurant. For example, if you know youre going to get Chinese takeout for dinner, try to eat eggs and bacon for breakfast and then cheese and turkey breast for lunch. If you eat little to no carbs for breakfast and lunch, you can eat more carbs at dinner and still stay within your macros
- Tips for eating keto at a Chinese buffet: stick to protein and veggie dishes with thin sauces , avoid anything breaded or fried, if something tastes sweet then it has sugar , even at a buffet you can still talk to a server or manager to find the best options on the buffet line for you ask about what has the LEAST added sugar and starch
Did you pick up some new tips about how to eat Chinese food on keto? Do you have any helpful tips of your own? Comment below and join the conversation!
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The 40 Best Keto Soup Recipes
Satisfying your comfort food cravings can be a challenge when watching your carbs. Thats why we compiled this list of cozy and satisfying Keto Soup Recipes for you to cook!
These amazing low carb soups include all of your childhood favorites in ketofied form. Craving chicken noodle or cream of mushroom? Youll find them all here!
Weve also found some innovative creations like keto lasagna soup and egg roll soup. No matter what flavors youre in the mood for, we have you covered!
Cook your way through all of these great Keto Soup Recipes, youre sure to find some new favorites!
Check out our collection of favorite Keto Recipes!
Can You Substitute The White Pepper With Black Pepper
You can use black pepper in place of white pepper, but it wont taste quite right. Why? Black pepper is made when unripe berries from the pepper plant are dried until blackthe flavor is spicier and sharper. White pepper, on the other hand, is made from fully ripened berries that are fermented before the outer layer is removed before drying. The flavor from white pepper is more complex and less in-your-face hot. Plus, white pepper is what my mom insists in using in the recipe, so thats what I use!
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How To Thicken Soup With Arrowroot Powder
This Paleo Hot and Sour Soup is
HealthyPaleo Whole30 Gluten-free Low carb& with Keto AIP suggestionsP.s. it does not stink !
If you give this Paleo Hot and Sour Soup recipe a try, let me know ! Leave a comment and rate the recipe. And dont forget to take a picture and tag it . Id love to see what you come up with. XOXO !
Rice Vinegar And Coconut Aminos
In addition, rice vinegar is something you have to be careful with. Many rice vinegars you can buy are seasoned and have added sugar. Be sure to get an unseasoned rice vinegar that does not have sugar. Similar caution goes for the coconut aminos. Read the labels and buy a good one without added sugar.
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A Is Hot And Sour Soup Healthy
To answer this question lets understand the ingredients.
1. Carrots
Carrots contain the nutrient Beta Carotene, a form of vitamin A, helps prevent eye deterioration with aging and prevents night blindness. Carrots are great for the eyes, relieve constipation, lower blood pressure, contain fiber, and lower cholesterol.
2. Vegetable broth
However, you will get a certain amount of water-soluble vitamins such as vitamin C and vitamin B. The broth is also very low in calories.
3. Garlic
Garlic has been shown to lower cholesterol. The active ingredient allicin present in garlic helps lower blood pressure. Garlic is also said to help regulate blood glucose levels for people with diabetes. Garlic is excellent for the heart and circulatory system.
Garlic has antimicrobial, antiviral, and antifungal functions and can help relieve the common cold and other viral infections. To strengthen your immune system, take one clove of garlic a day.
Garlic is one of the main antiviral foods. The thiosulfate compound, the allicin found in garlic, acts as a powerful antioxidant and protects our body from free radical damage.
4. Green Peppers
The antioxidant vitamin C in green peppers protects the body from the effects of harmful free radicals and prevents stress.
It is probably the high fiber content that helps control blood sugar levels. This is a welcome addition to a diabetic diet. Do you suffer from anemia? Also, add green chilies to your iron-rich food list.
5. Cabbage
Chinese Hot And Sour Soup How To Make In 4 Simple Steps
Posted on Last updated:
Chinese hot and sour soup is a traditional northern Chinese favorite packed with the acidity of Zhenjiang vinegar, the white peppers spiciness, and the sesame oils nuttiness.
The flavor becomes even more complex with the inclusion of bamboo shoots, dry mushrooms, and wood ear fungus and finishes with a beaten egg poured high above the soup to form multiple small egg ribbons floating on the thick soup.
You only need twenty minutes to prepare it. Make it at home to warm your family with this utterly delicious soup with the iconic flavors of Northern Chinese cuisine.
This Szechuan hot and sour soup recipe is very close to the original hot and sour soup in Northern China, although I have left out ingredients such as black tofu , which is too exotic for most people.
It is way better than many substandard hot and sour soup that is merely a tasteless, gloopy mess of cornstarch paste.
Lets take a look at how to prepare the Chinese hot and sour soup in detail:
Note: This post may contain affiliate links. Please read my disclosure for more info. I may receive commissions for purchases made through links in this post.
Note: Hot and sour soup is also translated as Sweet and sour soup in some English recipes.
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Every Good Soup Starts With A Solid Flavor Base
Let me show you how to make my Chinese Paleo Hot and Sour Soup thats healthy, low carb and Paleo, Whole30, Gluten-free, and with AIP and Keto suggestions.
Every good soup made from scratch starts with a solid flavor base. And in my book that means using Asian aromatics plus a protein. Sauté the aromatics with seasoned protein first to help create a lovely flavor foundation base.
With this in mind, what you do next is absolutely crucial.
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Chinese Hot And Sour Soup
Traditionally, Chinese hot and sour soup has ingredients that make it taste both spicy and sour at the same time.
There are lots of different ways to make this soup, but the most common way is to use red and white pepper for the spice and vinegar for the sour elements.
Honestly, this is one of my favorite things to order from a Chinese restaurant. I knew I had to find a way to make this at home so that it fits in my keto diet. And Im thrilled to tell you that I did it! This is a near-perfect copycat recipe.
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There Are 163 Calories In 1 Cup Of Hot And Sour Soup
How many carbs are in hot and sour soup. Hot and Sour Soup Nutrition. Hot and sour soup carbs amount to 106 grams per serving and cholesterol is about 512 milligrams. Calories In Chinese Hot and Sour Soup Calories.
Highly nutritious while low in calories and carbs with only 35g net carbs per serving. 47 fat 13 carbs 40 protein. Hot and sour soup nutrition 100 grams.
According to the USDA a cup of hot and sour soup contains 952 calories. 7 rows Carbohydrates are important for a healthy diet however you must choose complex carbohydrates. Fiber is a filling nutrient and hot and sour soup with more vegetables is higher in fiber.
47 fat 13 carbs 40 protein. There are 304 calories in 16 ounces of Hot and Sour Soup. The soup has 10 g of total carbohydrates including 6 g of starch and 1 g of fiber.
If you are trying to achieve a specific distribution of calories such as the 403030 distribution of the Zone diet or the more traditional 603010 distribution the Caloric Ratio Pyramid will show you how recipes meal plans or individual foods line up with. In the same way as for protein we can calculate that standard serving size 1 cup of hot and sour soup 233 g has about 101 g of carbs. The Percent Daily Values are based on a 2000 calorie diet so your values may change depending on your calorie needs.
Find calories carbs and nutritional contents for Soup hot and sour Chinese restaurant and over 2000000 other foods at MyFitnessPal. Calories39 Net carbs. 21mg 7 of DV.
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