Itsu Keto Order Guide

Following a ketogenic diet doesn’t mean you have to miss out when grabbing lunch on the go. While Itsu isn’t primarily keto-focused, there are still some good choices if you know what to look for. The key is to focus on options high in protein and healthy fats, while keeping an eye on the carbohydrate content.

Keto Options at Itsu

Here are some choices at Itsu that can fit into a ketogenic diet, or can be modified to do so:

Chicken salad: A simple salad with grilled chicken is a good base. Ask for no rice or noodles. Request extra avocado if available for added fat.
Salmon sashimi: Sashimi is naturally low in carbs and high in healthy fats. Pair it with some edamame (in moderation) for a more filling meal.
Vegetable sushi rolls (modified): While most sushi rice is high in carbs, you can pick out the fillings from vegetable rolls and discard the rice. It’s not ideal, but it’s an option in a pinch.
Miso soup: A warming and low-carb option, but be mindful of added ingredients. It’s best as a side, not a main meal.

What to Avoid

Itsu’s menu is full of items that won’t fit a ketogenic diet. Here’s what to steer clear of:

Rice-based dishes: This includes sushi, rice bowls, and many of their salads, as rice is very high in carbohydrates.
Noodle dishes: Noodles are another source of high carbs, so avoid noodle soups and noodle-based salads.
Sweet sauces: Many of Itsu’s sauces contain added sugar, which can quickly kick you out of ketosis. Ask for your meal without sauce, or see if they have an olive oil or vinegar option.
Fruit smoothies: These are often loaded with natural sugars that can impact blood sugar levels.

What this means in practice

Imagine it’s a chilly day in January, and you’re nipping out from the office to grab a quick lunch. You pop into Itsu and order the salmon sashimi for £7.99, asking for an extra portion of avocado. You skip the usual pot of sweet chilli sauce and instead add a dash of soy sauce. This keeps your carb count low while providing a good dose of healthy fats and protein. If you’re unsure about ingredients, don’t hesitate to ask the staff at Itsu for more information. Being informed is crucial for sticking to your keto goals.

Nutritional Information

Always check Itsu’s website or in-store nutritional information for the most accurate details. Macronutrient breakdowns can vary, and it’s essential to stay within your daily carb limit. Be particularly careful with pre-packaged options, as hidden sugars can sometimes be lurking. Remember that the ketogenic diet relies on careful tracking, and awareness of the importance of electrolytes is also key.

Frequently asked questions

Can I eat edamame on keto?

Yes, but in moderation. Edamame contains both carbs and fibre. A small portion can fit into a keto diet, but be sure to track your intake.

Are Itsu’s soups keto-friendly?

Some soups, like miso soup, can be keto-friendly. However, others may contain noodles or high-carb vegetables. Check the ingredients carefully.

What’s the best keto drink at Itsu?

Water is always the best option. Unsweetened tea or black coffee are also suitable choices.

Can I eat Itsu’s seaweed salad on keto?

Seaweed salad can be tricky, as some versions contain added sugar. Check the nutritional information to ensure it fits your macros.

The bottom line

While Itsu may not be the most obvious choice for a ketogenic diet, it is possible to make keto-friendly choices with a bit of planning. Focus on lean proteins, healthy fats, and be mindful of hidden carbs in sauces and sides. Always check the nutritional information and don’t be afraid to ask questions. If you’d rather not do the macro maths yourself, the automatic macro calculator in the Keto Dieting app does it for you on Google Play and the App Store.

References

Hyde PN, Sapper TN, Crabtree CD, et al. (2019). Dietary carbohydrate restriction improves metabolic syndrome independent of weight loss. JCI Insight. https://doi.org/10.1172/jci.insight.128308
Sumithran P, Prendergast LA, Delbridge E, et al. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. European Journal of Clinical Nutrition. https://doi.org/10.1038/ejcn.2013.90