Eating Keto at a Korean Restaurant

The ketogenic diet requires careful attention to carbohydrate intake, which can be challenging when dining out. Korean cuisine offers many keto-friendly options if you know what to look for.

Korean Dishes That Fit a Keto Diet

Korean barbecue is a staple that aligns well with keto. Meats like bulgogi (marinated beef) and samgyeopsal (pork belly) are excellent choices. Avoid sugary marinades by asking for plain grilled options. Side dishes like kimchi, which is fermented cabbage, are low in carbs but check for added sugar. At Tesco, you can find kimchi for around £2.50 per 300g jar.

keto-friendly sauces can be tricky. Gochujang (red pepper paste) often contains sugar, so request it on the side or skip it entirely. Instead, use ssamjang (a fermented soybean paste) sparingly, as it has fewer carbs.

What to Avoid

Steer clear of rice, noodles, and battered items like Korean fried chicken. Even seemingly healthy options like japchae (sweet potato noodles) are high in carbohydrates. the keto adaptation timeline varies, but staying under 20g of net carbs daily is the general guideline.

What This Means in Practice

When ordering, specify no rice or starchy sides. Many Korean restaurants will substitute with extra lettuce for wraps or additional banchan (side dishes). A typical meal might include grilled galbi (beef short ribs) for £15-£20, with sides of kimchi and steamed eggs.

Frequently Asked Questions

Can I eat bibimbap on keto? Traditional bibimbap contains rice, making it unsuitable. However, some restaurants offer a ‘low-carb’ version with cauliflower rice, though this is rare in the UK.

Is kimchi keto-friendly? Most kimchi has 2-3g net carbs per 100g, making it acceptable in moderation. Homemade versions often have less sugar than store-bought.

What about Korean soups? Clear soups like galbitang (beef short rib soup) are usually safe, but avoid thickened or starchy varieties like doenjang jjigae (soybean paste stew) with added potatoes.

The Bottom Line

Korean cuisine has many keto-compatible dishes if you focus on grilled meats, fermented vegetables, and avoid sugary sauces. Planning ahead and communicating with staff ensures a satisfying meal. If you’d rather not do the macro maths yourself, the Keto Dieting app does it for you on Google Play and the App Store.

References

1. Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition. https://doi.org/10.1017/S0007114513000548
2. Paoli A, Rubini A, Volek JS, Grimaldi KA (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition. https://doi.org/10.1038/ejcn.2013.116