What is a keto diet? What is a low-carb diet?
A keto (ketogenic) diet is where you are restricted to consuming a maximum of (typically) 20 net carbs per day (net carbs = total carbs – fiber – some sugar alcohols). A low-carb diet is less strict, generally permitting around 50-100 net carbs a day. For both, sugar (of any kind, including coconut and many substitutes like maltitol), bread, pasta, rice, potatoes, and added sugar in food like ketchup, milk, etc. should be avoided.
I personally lean more towards a low-carb diet as I like fruits and don’t want to give them up (especially Turkish tangerines!). I still feel great and can say that this is working for me. I have been following this diet for about seven months for now, and I stopped craving sweets altogether, which is a big win.
Is Turkey a good place to be on keto?
Absolutely! The only downside is that you cannot eat some of the most famous Turkish food like simit, pide, or roasted chestnuts. However, you still can have seafood, breakfast dishes like menemen, and almost any of the Turkish meat dishes without bread. Please just be aware that not all the foods have detailed nutrition labels, especially local brands.
What can you buy in shops for your keto diet?
When I first came to Istanbul, I was worried I could not find many suitable foods. I still cannot say that keto is very popular here, or that there are keto-dedicated places. However, after some research and experimenting, I now have a list of foods and locations where I can buy them. I tend to stock up on these in case anything disappears.
Macrocenter (various addresses throughout Istanbul)
Konjak noodles: These are tasteless noodles that only contain fiber. They are extremely low in calories (about 20 per pack). Konjak noodles are easy to cook, and they absorb the flavor of anything you add to them (like meat and vegetables). Perfect for when you are craving pasta.
Coconut cream: For your bulletproof coffee or tea, I also add this to my home-made matcha latte, and it’s delicious. You can always use standard heavy cream, too. I also make my own chai tea latte with cream, sugar substitute, cinnamon, and cardamom.
Sugar-free soy sauce: Unfortunately, most soy sauces have a lot of sugar in them (especially those that are called “light”). Macro has Tamari soy sauce which only has 2 carbs per 100 ml.
Stevia sweetener in cubes: Stevia sweeteners are tricky, as too many of them have added maltitol, which is not good for keto. Instead, purchase pure stevia cubes, which are allowed.
Protein bread: 7.9 carbs per 100g, including 0.9 sugar. This might not be good if you are on a strict keto, but I sometimes eat a slice or two with avocado or cream-cheese for breakfast.
Vegan Dünyasi
Ketogenic granola: Just 11g of carbs per 100 grams and 0 sugar, consists of sunflower seeds, coconut powder, coconut oil, raw almonds, pumpkin seeds, sea salt, stevia and flax seeds. This is something that you could recreate at home, but I sometimes buy it to make my mornings easier.
Marmalade: There is no nutrition label on the glass, just the contents (lemon, apple, apple juice, carrot, cinnamon stick), so it is a gamble. Apple juice can have sugar in it. But for low-carb it would still be acceptable to eat a spoon or two of it. I am a fan of lemon.
Hazelnut flour: Really good for microwave cake and pancakes.
80% chocolate stevia: 9 carbs per 100 grams. Very tasty and not bitter like most 80% chocolate, due to addition of stevia.
Rossman
Protein bread: slightly different from the one in Macro, if you would like some variety. Not all Rossman locations have it, and the stock is sporadic.
Stevia sweetener: They have a few, but always check it’s without added maltitol.
Crispy cheese snack: 5.9 carbs per 100g, and one pack is 18 grams. A really great snacking option!
Coconut and almond flour, sugar-free cacao nibs: Can be used for cakes, pancakes or any other home-made baking. There are plenty of recipes on the internet for a lazy keto-pie in a microwavable mug that only have three or four ingredients but taste delicious.
Regular grocery shops
70% or more chocolate: I like 72% Godiva, but there is also Lindt, and other brands.
Coconut chips: A really good low-carb snack. Some brands have added sugar, so always check the labels.
Coconut, almond flour: Coconut flour can be found in about any big grocery store, and it’s also relatively cheap. Price of almond flour varies.
Soy, hazelnut, and almond milk with no added sugar: These can be found in big Migros and Carrefours.
Cafes
When it comes to cafes, a lot of places would have meat, fish, or egg dishes. Any kebab or kahvaltı place works! Just make sure to say no to the bread.
Bronwyn
Great place with pre-packaged food, similar to Pret-A-Manger chain in the UK. A bit on a pricey side, but delicious and convenient. Beware that they don’t provide exact nutrition information, so proceed with caution. They have two sugar-free desserts (these contain apple concentrate, milk, almonds, and eggs), salmon and chicken salads, and protein pots.
Do you have any other keto-friendly or low-carb suggestions? Please let us know in the comments.
Thank you very much, Olga. It is the first time for me to be on istanbul while I am in restricted Keto.
Your article helped me a lot.
It gave me a good ideas about whst to do here.
Thank you