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The key to the keto diet is keeping your carb intake low and staying in ketosis. That means, no pasta or noodles. But have you heard about soba noodles and are they keto friendly? I’m here to answer that question for you. Let’s find out.
Good question! Soba noodles are a traditional food in Japan and are made from buckwheat. Oh wait, we can eat that then, it’s wheat….well no it’s not actually wheat. It’s gluten-free grain that is praised for its nutrition. They are usually used for soups, stir frys and salads.
This is where it gets a little tricky in regards to soba noodles and the keto diet, as the carb content can vary in brand and ingredients. This is a rough guide to nutrition based on 100g of soba noodles:
Based on this rough guide, soba noodles can contain 19g of carb per 100g. Now a keto dieter will be aiming to keep their carb intake below 20g-50g of net carbs per day. That is fairly high for the keto diet. One serving of soba noodles can actually take up your daily allowance.
In short, soba noodles are not keto-friendly. The high carbs content could easily push you over your daily carb intake, difficult if you want to stay in ketosis.
However! Yes, there is some good news here, there are some exceptions, hurray! There are low-carb varieties. Some soba noodles are made with a blend of buckwheat and other low-carb flours. You must always check the label for the carb content to see if they fit within your daily carb goals. Also, we are not saying you can’t enjoy soba noodles on the keto diet, if you want to, we suggest a small portion alongside your protein-rich meal and make sure you balance it with other low-carb foods for the day.
We know that feel, when you are really craving something. Luckily there are alternatives to soba noodles such as:
1. Shirataki Noodles: The miracle noodle! From the konjac plant, shirataki noodles contain almost zero carbs and calories. A great substitute as they are very similar in texture and taste to soba noodles.
2. Courgette noodles: You know this one! Spiralised courgette is a fantastic low-carb alternative that can mimic the texture of traditional noodles while keeping your carb count low.
3. Kelp Noodles: Low in carb and calories, it’s made from seaweed. They have a neutral flavour and absorb sauces well.
4. Spaghetti Squash: This is a good one! When cooked, this squash turns into stringy noodles that resemble pasta. It’s a great low-carb alternative with a mild taste. It goes very well with most sauces.
We have discovered that soba noodles are gluten-free and nutritious but unfortunately are high in carbs and so would be unsuitable for the keto diet. But what we did find is that there are some fantastic keto-friendly alternatives. Such as shirataki noodles or courgette, which are both low in carbs and very tasty to have with your favourite dishes.
Soba noodles can still be enjoyed on the keto diet, be mindful of portion size and make sure you balance your meal and other low-carb options throught-out the day. Don’t forget, being on keto does not mean you give up variety, it’s about being creative and discovering different low-carb options.
Looking for more keto-friendly tips and ideas? Check out our KetoKeto bars, perfect for keeping you on track with your low-carb lifestyle!
Our bars are made to help curb cravings and keep you fuller for longer. With only 3g of net carbs per bar, they’re the perfect Keto snack for anytime during the day.
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