Going Keto as a South Asian

Is Going Keto a Betrayal to Your Roti-Loving Soul?

Let’s be honest. The moment you hear “keto diet,” your mind probably flashes to images of bacon, avocado, and… well, not much that looks like it came from your mother’s kitchen. You think of your plate, piled high with fluffy rice, soft roti, and a comforting bowl of dal. The immediate thought? “Yeah, not for me.”

For years, we’ve been told that a healthy South Asian diet means cutting back on ghee and oil. Now, a diet that tells you to eat more fat and ditch the carbs that are practically in our DNA? It sounds like a recipe for confusion, not health.

But what if I told you that you don’t have to break up with our flavourful, rich cuisine to manage your weight, blood sugar, or blood pressure? What if the key wasn’t about abandoning our food, but about being a little smarter with it?

A Quick Word of Caution From Your Dietitian…

Before we dive in, let's have some real talk. While the buzz about keto's benefits—like weight loss, reduced hunger, and improved blood sugars—is real, I need to be upfront: this diet is not for everyone.

The keto diet is very restrictive and, let’s be honest, can be incredibly difficult to sustain over a long period. It also comes with some significant cons. Because many high-fibre sources (like dals, fruits, and certain veggies) are eliminated, you might face issues like constipation. It can also lead to a lower intake of essential vitamins and minerals. Plus, a "high-fat" diet can easily become an "unhealthy-fat" diet if it's high in saturated and trans fats.

It's also important to know that we still need more research on the long-term effects of the keto diet. And please remember, going keto is not the only way to achieve weight loss! Many people find success with more flexible, sustainable eating plans.

However, if you've done your research, spoken with your doctor, and decided you want to incorporate a keto approach into your life, read on! Let’s explore how to do it the smart way.

First, What Exactly IS Keto? (The 2-Minute Version)

Think of your body like a hybrid car. It can run on two types of fuel: carbohydrates (from rice, roti, dal, potatoes) or fats. Your body’s preferred, easy-to-use fuel is carbs. When you take those away, it’s forced to switch to its backup fuel: fat.

When your body starts burning fat for energy, it enters a state called ketosis. For many people, especially those dealing with insulin resistance (a common precursor to type 2 diabetes in South Asians), this metabolic switch can be a game-changer for blood sugar control and weight loss.

The Great Roti & Rice Dilemma

Okay, let's tackle the biggest challenge first. A life without roti or rice feels... incomplete. But don't despair! We have some fantastic workarounds that won't make you feel like you're missing out.

Your New Low-Carb Staples:

• Cauliflower Rice: Before you roll your eyes, hear me out! When grated and sautéed with a bit of ghee, cumin seeds, and turmeric, it’s a surprisingly brilliant substitute for rice alongside your favorite curry.

• Almond Flour Roti: It’s a game-changer. Almond flour is packed with healthy fats and protein and is incredibly low in carbs. Your rotis will be soft, satisfying, and won’t send your blood sugar on a roller coaster. Coconut flour is another great option!

• Lettuce Wraps: Use crisp lettuce leaves as a boat for your chicken tikka, kebabs, or keema. It's fresh, crunchy, and carb-free.

Pro Tip: When making cauliflower rice, squeeze out as much moisture as you can after grating it. This prevents it from getting mushy and gives it a much better, rice-like texture.

Power Up with Protein & Healthy Fats (The Desi Way!)

This is where our food truly shines on a keto diet! We have an incredible variety of protein and fat sources that are naturally low-carb. It’s time to embrace them without the guilt.

Load up on these beauties:

• Paneer: Grilled, pan-fried, in a curry… paneer is your best friend. Paneer tikka, chili paneer (made with keto-friendly sauces), or just cubes sautéed in spices are all fantastic.

• Chicken & Meat: Tandoori chicken, kebabs, mutton curries, and keema are all keto powerhouses. The key is in the gravy – avoid sugar and cornstarch thickeners. Use cream, yogurt, or a puree of onions and tomatoes instead.

• Fatty Fish: Salmon or mackerel tikka, or a lovely fish curry made with coconut milk, is packed with heart-healthy omega-3 fats.

• Eggs: Egg bhurji (spicy scrambled eggs) or a masala omelet for breakfast is a perfect, protein-packed start to your day.

• Healthy Fats: It’s time to welcome back ghee and coconut oil! These traditional fats are perfect for keto cooking. Olive oil and avocado oil are excellent choices too.

  
  

Okay, But What About My Dal?

I know, I know. Dal is the ultimate comfort food. Here’s the tough love: most lentils and beans (like chickpeas and kidney beans) are high in carbohydrates and will likely kick you out of ketosis.

On a strict keto plan, you'll need to press pause on your daily dal. However, if you're following a more general low-carb diet, you might be able to include a very small portion of certain dals, like moong dal, occasionally. It's all about knowing your carb limits.

Snacking Smart: Beyond a Sad Handful of Nuts

Snacking is often where good intentions go to die. But it doesn't have to be boring!

• Masala Spiced Almonds or Walnuts

• Cubes of Paneer with Chaat Masala

• Cucumber slices topped with cream cheese and everything bagel seasoning

• Keto Murukku or Bhujia (made with almond or coconut flour)

• Full-fat yogurt with a sprinkle of cinnamon

You deserve to feel full, satisfied, and in control of your health without sacrificing the flavors you love. It’s not about restriction; it’s about smart, delicious substitutions.

Ready to ditch the diet confusion for good? Share this with a family member who thinks healthy eating has to be bland!

If you need a personalized roadmap to navigate your health concerns within your own kitchen, I’m here to help. Book a 1-on-1 appointment for nutrition support that speaks your language.