Amazing Ketogenic Diet with SriLankan Food.

 

How to Use Sri Lankan Food in a Ketogenic Diet 

Hello everyone.

SriLankan Seafood Platter

For those of you who have read my story, and why I researched and opted for a Ketogenic diet, you know it was necessary, not a Fad.

The one thing that my research and my first shopping trip taught me is that there are factors that affect an individual's Keto.

• Unavailable or unaffordable food for one. 

Some of the recommended Keto foods were not available in Ceylon (Sri Lanka) and some of those that were available were too expensive for my budget.

• Environment for another, and where you live when on this diet.

The standard Keto diet for autoimmune disease did not consider factors like a country’s climate and humidity. On an average summer day, Ceylon heat is upward of 87 degrees Fahrenheit and humidity levels can reach 85 percent or more; which always affects my electrolyte levels, diet, or no diet.

 So when Keto doctors say "Eat only the food on the list and nothing else", this presented a problem for me. “Why couldn’t we have a Keto diet that worked well for everyone?” I wondered.

However, there has never been nor can there ever be anything man-made that benefits everyone. And the Ketogenic diet is no exception.

 However, I am an optimist and a firm believer in a designer. So, what was I going to do about it? What could I eat in Ceylon (Sri Lanka) that would keep me in Ketosis… in effect, the best Keto diet food options for me.  “A Sri Lankan Ketogenic Diet”?

Sri Lankan Ketogenic Vegetables, and Leaves

As it turns out, quite a lot.  I was in for a treat!

SriLankan Egg Plant Pickel

In Ceylon, we have many dark greens native to our country and culture that are not on the Keto list of vegetables.

All Sri Lankan vegetables are rich in nutritional properties, though they may not stand up as 100% Keto. Some vegetables are slightly higher in sugar or carbs than I’d like.

I have learned to lighten the glycemic load by the cooking method I choose or the preparation of the ingredients and spices I use.

A Sri Lankan Keto Vegetable Basket

In Ceylon (Sri Lanka), we don’t find Asparagus, Artichokes, and Brussels sprouts; Bok Choy and Broccoli are very expensive but we do have Cabbage, Carrots, Tomatoes, Turnips, and Radishes, Bell peppers, Cauliflower, Zucchinis, and Cucumbers.

Along with those, I found… Lady's figures, Eggplant (4 types), Mushrooms (3 types), Butternut squash, Bitter gourd, Snake gourd, Luffa, Banana blossom, Murunga (drumstick tree fruit), and Coconut.

Using any of these in salads, stir-fries, coconut curry, or baked can widen your choice of delicious Keto food. It did for me.

Keto Leaves

The leaves on the Keto list, we don’t have are the Rocket leaves, salad greens, and Kale. To make up for it however, we have Beet greens (chard), Ceylon Kale (cabbage leaves), lettuce (3 types), spinach (red and green), Kankung (water lettuce), Murunga (drumstick tree) leaves, Kathurumunga (swamp pea) leaves and flowers, Mukunuwenna (Sessile joy weed), onion leaves and flowers (white and red), and Gotu Kola (Indian pennywort).

Others have specific medicinal abilities like Thebu leaves (Cane-reed) which lower blood sugar. These we must be consumed with care and only when needed.

We Sri Lankans combine leaves like the Indian pennywort, swamp peas or onion leaves, and flowers with shredded coconut, onion, and lemon juice to make a salad we call “Mallum”.

This can make up 20% of my Sri Lankan Keto plate per meal;  along with 180-200 grams of meat including fat, and 50% other raw or semi-cooked vegetables.

Keto Herbs, Spices and Condiments

SriLankan Fresh Spices

The multicultural herbs on the keto list are Celery, Parsley, Thyme, Oregano, Mint, Rosemary, and Basil. We have all these along with a few Middle Eastern ones.

The ones native to Sri Lanka are Ceylon Cinnamon, Curry leaves, Coriander, Black Pepper, Cardamom, Clove, Nutmeg, Ginger, Garlic, Turmeric, Mustard seed, Star anise, Mace, Fennel seed, Cumin, Lemon grass and a few more; all of which are Keto.

Combine any of these lovely aromatic spices and herbs with Keto-approved condiments like coconut oil, Butter, Ghee (clarified butter), Sesame oil, or homemade Apple Cider Vinegar to have a very healthy Keto bass or dressing for any dish.

Not Quite Keto

And yes, I occasionally have cheat days, just to make life more interesting. For those days, when I feel like I need that French fry or piece of chocolate cake, I have it; or other delicacies that are healthy and nutritious, but not quite Keto.

My cheat day vegetables include Potato, Sweet potato, Jack fruit, Breadfruit, and Manioc. with a little care in the preparation and cooking, these not-quite Keto foods are enjoyable and they don't do too much damage.

Do I suffer from the Keto flu while on this diet? Or did I develop kidney stones or any other negatives that the Keto critics talk about? No, I have not. Not when I did Keto on a very limited Keto food list or when I switched to the Sri Lankan one. The fact is, if you do your research and implement Keto correctly then it works very well.

This was my choice. It’s not for everyone and if you are more critical than open-minded, then I recommend that you pop your pills and live your life; I wish you well. As for me, this wonderful array of food and spice along with the Keto companions of intermittent fasting and prolonged fasting has kept me in Ketosis, pain-free, inflammation-free, and deliciously happy.

If you want to know more about Keto with Sri Lankan food, leave a comment below and I will get back to you with a reply or an article, it's what I do.

In my next article, I will share a detailed Sri Lankan food list and a recipe to give an idea of what a Sri Lankan Keto side dish would look like.

Until then... take care and healthy eating.