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you have options with Quito you don’t just have to be limited to lettuce wrap burgers and Cobb salads when you go out to eat Asian cuisine becomes a complete viable option for you so what I’ve done is I’ve gone to basic Asian food establishments and I’ve gotten some really good tasting food that I would normally have liked when I wasn’t on keto and we’ve made some simple modifications to make it keto friendly so this is gonna help you go out to eat and get some Asian food Chinese food Japanese food Korean food Filipino food you name it as long as you understand the things that you should watch for and the things that you should lean towards whenever possible so a good number of these items we got simply a PF Changs I mean that’s about as mainstream simple Asian food as you can get and we still are making it work for Quito so I’m gonna give you the common pitfalls as well so you know what to look for so let’s go ahead and let’s dive in and enjoy some delicious food hey make sure you hit that red subscribe button and then hit that little Bell icon so you can turn on notifications we are literally coming out videos just about every single day these days and good quality videos to boot so good scientific literature backed videos that bring you everything you need to know about all kinds of different healthy lifestyles all right let’s go on down the line so in typical Thomas to lot our fashion we’re gonna break down the scientific aspect and why these foods are gonna be better than others first one I want to talk about is a pretty simple one you’ve probably heard of broccoli beef before quite honestly a perfect keto dish the sauce that is used with broccoli beef is usually going to be a fish sauce now occasionally you’ll find them to have soy sauce in them so I do want you to be careful a lot of these dishes you want to see if they have soy in them but believe it or not soy sauce isn’t necessarily used for cooking all the time and Asian cuisine it’s usually used after the fact so a lot of these sauces are gonna be okay the only reason I say go kind of easy on the soy sauce is just because you don’t want to have the gluten in it the gluten can cause some issues make you feel a little bit a little bit yucky but also has some inflammatory properties when it comes down to the gut so I just want to be careful there now some of the things that I like most about broccoli beef oh great you’ve got the cruciferous vegetables that is critical on a ketogenic diet okay so the broccoli being high in something that is called dim D and ol methane sounds extremely complex but it’s actually really simple what it does is it helps you metabolize excess estrogens it’s called 1/7 hydroxy estradiol so it’s the toxic estrogen that builds up in our body helps the liver so it can help you get rid of a little bit of that water retention then the beef obviously we’re going for a leaner cut of beef here you’re actually not having fatty cuts of beef it’s actually a pretty low-calorie dish you don’t have to have it over rice and although this sauce tastes a little bit sweet you can always get rid of some of the sauce or water it down a little bit now one of the things that I would generally recommend when it comes down to broccoli even the reason I mentioned it first is because it’s actually really easy to make at home you don’t have to go out to eat to enjoy Asian food you can make this really simply at home so when you go to the store and you see those little packets of broccoli beef seasoning and things like that just be on the lookout for MSG you don’t want to have a lot of that it’s not gonna hurt you but it’s not exactly the best thing to be putting in your body long term you know day after day okay so usually you’re okay with that and you’ll find there might be one or two grams of carbs in it that way you can use the organic broccoli but better yet you can use grass-fed grass-finished meat which I highly recommend using okay so if you’re going with low quality beef you’re gonna have a skewed omega-6 to omega-3 profile and therefore that’s gonna mean you’re not getting the right anti-inflammatory effects but you’re also not getting the vitamin A that you need on a ketogenic diet so really important if you’re gonna make it at home utilize grass-fed grass-finished meat and if you are interested I did put a link down below for butcher box so that way you can get grass-fed grass-finished meat and delivered to your doorstep don’t even have to go to the grocery store lots of people will tell you straight forward that it tastes better than what they get at the grocery store but it also ends up being cheaper so delivered right to your doorstep a special link down below you’ll save a couple bucks by using that link too so after this video make sure you check them out okay now let’s go ahead and let’s move on to the next one hot and sour soup okay people think the hot and sour soup is not going to be good on keto because it’s thick what we have to remember is the thickening agent in this case is corn starch and although I’m not the biggest fan of corn starch we do have to take it into consideration that just a couple teaspoons of corn starch is all it really takes to thicken something up so we’re looking at a couple grams of carbs with a corn starch okay a typical entire dish is going to have maybe two to three tablespoons of corn starch which is really going to come out to about 30 grams of carbs if you’re looking at a big actual dish when you’re looking at soup they’re not trying to thicken it up all the way and you’ll find some restaurants have thinner hot and sour soup some in others this hot and sour soup is directly from PF Changs as well so supersuit simple one of the things I do like about it is it kind of encourages you in a natural way to get mushrooms in the mix now why do I like mushrooms the reason that mushrooms are awesome is because they have something known as mcf7 really wild stuff okay what this does is it helps again metabolize estrogen in the body so it limits that aroma taste activity that aroma taste activity is really really powerful when it comes down to the conversion of testosterone to estrogen so in men specifically if you have a high aroma taste activity it means all that good positive testosterone can get converted into estrogen and mushrooms are gonna help you out with limiting that now additionally we’ve got a lot bunch of ginger in this stuff right so ginger is gonna be powerful from the digestive side of things and I’m not trying to you know put lipstick on a pig here I’m not trying to just say hey this is a really basic dish and I’m trying to fancy it up with all the scientific jargon I’m just trying to give you the facts there’s a reason that I would consume hot and sour soup when my tummy’s a little bit upset the ginger has a big role in digestive comfort but also if I’m ever sick I like hot and sour soup because it feels good on the throat it clears my sinuses out because of the ginger so it’s just a perfect thing sometimes when you’re sick and you happen you’re on keto you’re like I wish I could just have some comfort food hunts our soup is a perfect thing for that so again one of my favorite dishes when it comes down to keto Asian cuisines now let’s take a ride over to PF Changs again so here we’ve got those northern style ribs these are really cool and the nice thing is you see how dry they are in terms of sauce they don’t have a bunch of sauce on them usually when you get ribs that’s the problem a bunch of sweet sugary high fructose corn syrup sauce you can order these with light sauce pork is a really good meat on keto the reason I’m saying this is because for some reason people like when it comes to pork they just alienate it or they keep it out of sight out of mind pork is super high in what is called choline which is a precursor to acetylcholine acetylcholine is a neurotransmitter that is so powerful for muscular function but also for brain function people take expensive nootropics to try to get the same acetylcholine effect that you get from eating a little bit of pork okay also very high in selenium which means super good for the thyroid super good for the proper conversion into active thyroid in the liver so we just have a good keto friendly dish that again once again has some really good benefits when it comes down to the metabolism important note though make sure you order it with less sauce or get the sauce on the side I mean you can sit it up you have Chang’s with your family have an order of hot and sour soup and then get the ribs as your main dish and you’re gonna walk out of there totally satiated and feeling like you did not miss out on a single thing all right now we got moo shu moo shu pork moo shu chicken veggie moo shu a lot of different ways that you can do this there’s some really important things you have to remember and one cardinal rule that you cannot forget with moo shu anything do not get it with the wrapper the wrapper is made of flour the wrapper is where the carbs are this stuff tastes delicious without the wrapper and if you really want to make your own you can get these little cauliflower thins you can get anything that you can use as a wrapper and get the same thing across the other thing you have to be careful of is people like to dip moo shu pork or moo shu anything in hoisin sauce or sweet and sour sauce or plum sauce those sauces and I’ll get to those later in the video are things that you need to avoid okay they are going to disrupt the ketogenic process in the body so we don’t want to be doing that so straight up moo shu he is solid okay it’s usually in fish sauce he’s a tiny bit of oyster sauce and a couple other spices obviously to give it the flavor but it’s also super high in cabbage cabbage another cruciferous vegetable okay going to help us out not only with the metabolism but help us out when it comes down to the estrogen modulation plus a good prebiotic fiber to boot so you end up getting somebody adjusted benefit now gonna be a little bit higher in sodium so you might want to take it a little bit easy factor in any of these foods are going to have a lot of sodium in them so you may want to consider picking up some potassium bicarbonate to cancel out some of the excess sodium that’s coming in you know this is about reality it’s not about eating the perfect meal okay it’s about being able to enjoy your life so give me a little bit of a break there so moo shu pork moo shu chicken whatever just avoid the wrapper now it’s time for some fun check that bad boy out okay so simple Vietnamese fun one of the most basic simple clean Asian dishes you could have people for some reason think that it’s bad but you can get rid of the rice noodles you don’t have to have it with the noodles so what do I do whenever I go to a restaurant I get it with chicken and then I get it with veggies and I asked for no noodles and double veggies it’s the most basic that you could possibly get and it’s so clean and moderately low sodium the nice thing is Vietnamese pho is notorious for using good-quality bone broth that’s one of the biggest pushes for it okay so nicely’ a pro-league lysine arginine in that bone broth you’re not just getting regular regular chicken stock or beef stock you’re getting good legitimate bone broth it’s gonna get you what you need for gut restorative effects but also it just tastes good and it’s more satiating so super simple super lean there’s probably only one or two grams of fat in that and it’s coming from the chicken and it’s all dependent on what kind of meat you use one of my favorite things to do is also use shrimp okay so you can get fun and get it with chicken and shrimp I usually stay away from the B v uh that’s just a personal preference because I like it better with shrimp or chicken the nice thing in the shrimp is you’re gonna have high levels of zinc high levels of other minerals that you’re not going to get in poultry so highly recommend that you can get that just about anywhere again you’ve got the bok choy so high cruciferous vegetable you’ve got the bean sprouts which have a high level of phenolic acid okay phenolic acid are a natural Cox inhibitor so cyclooxygenase enzymes so what that means is it helps eliminate some of the inflammation out of your body if you take aspirin you’re trying to limit Co X anyway so bean sprouts that you’re gonna usually put in there are gonna help limit that so anti-inflammatory properties essentially what I’m getting at all right so this next one is egg foo yung now I need you to come here and take a look at this real quick so something we need to know so egg foo yung is a keto friendly dish but the issue is that it all depends where you order it okay so egg foo yung without the wrapper or just whatever you’re gonna do with it it’s fine it’s just it’s eggs sometimes set some chickens sometimes got some peas you might need to pick out of there peas a pretty high in carbs so it’s just like you know just get those guys out of there but anyway if you look at this one carefully I can tell there’s flour in that okay now egg foo young isn’t always in a patty form like this okay sometimes it is and sometimes it’s not and sometimes it’s breaded and sometimes it’s not we ordered these because we’re doing this video and it’s a perfect example how we didn’t do our due diligence on their egg foo yung so we we are finding that with this egg foo yung it was breaded and then fried which means we have a lot more carbs in this one and then we thought so normally egg foo yung is fine but in this particular case I can’t use it if it’s in a patty form she just have to ask them specifically is your egg foo Yong breaded and fried or is it straight up okay and they should be able to tell you and if it isn’t you’re good to go okay this next one is one of my personal favorites because it’s a total hack alright and like I love the scientific hacks this is gonna be black bean sauce chicken black bean sauce beef whatever so here we have two components of this dish we have the basic chicken mushrooms a little bit of carrots you might want to eighty-six out of there because they’re a little sweet bamboo shoots okay black bean sauce I got it on the side because you can use this black bean sauce and use it for anything so if you wanted to go to say PF Changs you wanted to go to some restaurant and just order a side of black bean sauce you could take that and then add it to whatever dish you want black bean sauce people think because it’s black bean that it’s going to have high carbs in it it doesn’t have a whole lot of beans in it okay it has a small amount and the cool thing is the beans are 30% resistant starch in this case so this sauce is mainly a starch that doesn’t affect your blood sugar which means it’s sort of a nutritional hack you can get around having a big blood sugar spike because the resistant starches complicated explanation of what a resistant starch is but basically molecular structure changes when something’s been heated and cooled and then reheated and in this particular case with beans you get that and with the legumes so we have a lot of benefits there now the other thing is black beans have something known as molybdenum molybdenum is a cofactor for a bunch of different enzymatic processes in the body as far as energy conversion digestion but most of all just nerve function and just feeling healthy okay so we get a big benefit there so again put this on anything but also the whole point here is look at what happens if you order something without sauce so you can go to PF Changs and you can order one of these things without sauce and look how clean that is I mean that’s just chicken chicken mushrooms I mean you have a point is you can sit down with your family and you can enjoy food okay the last thing that I have the last thing I want to talk about that don’t even have in front of you want to show you some footage of actually cooking it is a Filipino dish okay so this Filipino dish is interesting it’s like a porridge and it’s called chicken arroz caldo okay so what’s cool about this is you can do it a lot of different ways so in most cases it’s made with rice but in this case you can make it with cauliflower and cauliflower rice and nin mix it in you just want to make sure that you’re really draining the cauliflower rice so that there’s not a lot of extra water so basically you’ve got some ginger you’ve got some onions you’ve got some garlic usually using fish sauce you can use chicken you can you know seeing some people do it with shrimp things like that anyway it’s a really good Filipino dish I just put it here not only because my lead videographer a Filipino guy that really digs this stuff and had to give him a huge shoutout here but also because we can’t leave that out there’s some amazing dishes and it comes down to Filipino culture in the first place and a lot of people have been asking in the comment section so anyhow we laid it all out here but let’s talk really quick about what to avoid just gonna give you a quick list and then we can wrap this up and you can get on your way to picking up some good Asian cuisine all right so the things to avoid rice okay that’s an obvious one and then we have noodles of any kind avoid the chow mein noodles typically avoid the rice noodles wontons okay those are gonna have the starches in them the fried wontons as well avoid those they’re just a total calorie bomb and a car bomb okay be careful with the soy sauce just because of the gluten hey be careful anything breaded got to be careful there egg rolls are a total no-go okay then we get to the sauces sweet-and-sour sauce oyster sauce avoid plum sauce avoid and a big one that’s out there is hyacinth okay hoisin is very very sweet and it’s tricky because it doesn’t really taste super super sweet but it’s a lot okay we’re talking eight or nine carbs in one to two tablespoons think about how much that adds up and the stuff tastes good and it’s addictive as all heck obviously we could expand this more and you can take just about any Asian cuisine change the sauce structure change the starches vendor and it and be good to go but we forget that aside from the rice most Asian cuisines actually lend itself quite well to the ketogenic diet so anyhow keep it locked in here in my channel if you have ideas for other kinds of just culinary dishes that you want me to investigate or any kind of cultural dishes you want me to investigate put them down in the comment section below see you soon
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Top Asian Food Keto Diet Choices – Thomas DeLauer
You have options with keto, you don’t just have to be limited to lettuce wrap burgers and Cobb salads when you go out to eat. Asian cuisine becomes a complete viable option for you. So what I’ve done is I’ve gone to basic Asian food establishment and I’ve gotten some really good tasting food that I would normally have liked when I wasn’t on keto, and we’ve made some simple modifications to make it keto-friendly.
So this is going to help you go out to eat and get some Asian food, Chinese food, Japanese food, Korean food, Filipino food, you name it, as long as you understand the things that you should watch for and the things that you should lean towards whenever possible. So a good number of these items we got simply at P.F. Chang’s. I mean, that’s about as mainstream, simple Asian food as you can get, and we still are making it work for keto. So I’m going to give you the common pitfalls as well so you know what to look for.
All right, let’s go on down the line. So in typical Thomas DeLauer fashion we’re going to break down the scientific aspect and why these foods are going to be better than others. First one I want to talk about is a pretty simple one. You’ve probably heard of broccoli beef before. Quite honestly a perfect keto dish. The sauce that is used with broccoli beef is usually going to be a fish sauce. Now, occasionally you’ll find them to have soy sauce in them, so I do want you to be careful.
A lot of these dishes you want to see if they have soy in them, but believe it or not, soy sauce isn’t necessarily used for cooking all the time in Asian cuisine, it’s usually used after the fact. So a lot of these sauces are going to be okay. The only reason I say go kind of easy on the soy sauce is just because you don’t want to have the gluten in it. The gluten can cause some issues, make you feel a little bit yucky, but also it has some inflammatory properties when it comes down to the gut, so we just want to be careful there.
Okay, now let’s go ahead and let’s move on to the next one. Hot and sour soup. Okay, people think that hot and sour soup is not going to be good on keto because it’s thick. What we have to remember is the thickening agent in this case is cornstarch, and although I’m not the biggest fan of cornstarch, we do have to take it into consideration that just a couple teaspoons of cornstarch is all it really takes to thicken something up. So we’re looking at a couple grams of carbs with the cornstarch, okay.
A typical entire dish is going to have maybe two to three tablespoons of cornstarch, which is really going to come out to about 30 grams of carbs if you’re looking at a big actual dish. When you’re looking at soup, they’re not trying to thicken it up all the way and you’ll find some restaurants have thinner hot and sour soups than others.
Now let’s take a ride over to P.F. Chang’s again. So here we’ve got this Northern style ribs. These are really cool and the nice thing is you see how dry they are in terms of sauce? They don’t have a bunch of sauce on them. Usually when you get ribs, that’s the problem. A bunch of sweet sugary high fructose corn syrup sauce. You can order this with a light sauce. Pork is a really good meat on keto.
The reason I’m saying this is because for some reason people when it comes to pork, they just alienate it or they keep it out of sight, out of mind. Pork is super high in what is called choline, which is a precursor to acetylcholine. Acetylcholine is a neurotransmitter that is so powerful for muscular function but also for brain function. People take expensive nootropics to try to get the same acetylcholine effect that you get from eating a little bit of pork, okay? Also very high in selenium, which means super good for the thyroid.
Obviously we could expand this more and you can take just about any Asian cuisine, change the sauce structure, change the starches that are in it and be good to go, but we forget that aside from the rice, most Asian cuisines actually lend itself quite well to the ketogenic diet.
So anyhow, keep it locked in here on my channel. If you have ideas for other kinds of just culinary dishes that you want me to investigate or any kind of cultural dishes you want me to investigate, put them down in the comment section below. I’ll see you soon.