Low Carb Filipino Foods That Support Health
Filipino food offers numerous low-carb dishes that help keep your digestive system balanced. Grilled fish, adobo made with lean meats, and sautéed vegetables are great options to maintain health without overloading on carbs. Avoid starchy sides like rice, opting for alternatives like sautéed greens or fresh salads. These dishes are nutrient-dense and easy on the stomach.More from NIH: Diabetes
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1
Pinaputok na Isda (Fish Wrapped in Banana Leaf)
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Fish, usually bangus, wrapped in banana leaves and steamed with spices. It’s a low-carb, high-protein dish that’s naturally rich in healthy fats and omega-3 fatty acids.
2
Kinilaw na Baboy (Pork Ceviche)
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A Filipino-style ceviche made with raw pork, vinegar, and spices. It’s a fresh, low-carb dish that’s high in protein and perfect for anyone monitoring their blood sugar.
3
Paksiw na Isda (Fish Stew in Vinegar)
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A tangy fish stew made with vinegar, garlic, and local vegetables. It’s low in carbs, high in protein, and packed with omega-3s, making it an ideal choice for managing blood sugar.
4
Bicol Express (Without Rice)
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A spicy dish made with pork, shrimp, or fish cooked in coconut milk and chili peppers. Skipping the rice keeps the dish low in carbs while preserving its rich flavor and healthy fats.
5
Gulay na Munggo (Mung Bean Soup)
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A soup made from mung beans, vegetables, and sometimes pork. While mung beans are a bit higher in carbs, they provide a good amount of fiber and protein, making it a balanced dish when consumed in moderation.
6
Adobong Pusit (Squid Adobo)
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Squid cooked in a traditional adobo sauce made with vinegar, soy sauce, garlic, and spices. It’s low in carbs and rich in protein, perfect for anyone on a low-carb or diabetes-friendly diet.
7
Gising-Gising (Spicy Vegetables with Ground Meat)
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A spicy dish made with vegetables like long beans, mixed with ground meat and chili. It's a great low-carb, fiber-packed dish that’s perfect for those managing blood sugar levels.
8
Isaw (Grilled Chicken Intestines)
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Grilled chicken intestines marinated in soy sauce and spices. It's a low-carb street food snack high in protein, ideal for a satisfying and flavorful meal.
9
Puto (Without Rice Flour)
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A traditional steamed rice cake that can be made without rice flour, keeping it low in carbs. It can be flavored with coconut or pandan for a light, low-carb treat.
10
Inihaw na Baboy (Grilled Pork)
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Grilled pork, typically seasoned with soy sauce, garlic, and vinegar. This dish is rich in protein and low in carbs, making it a perfect choice for those following a low-carb diet.
11
Tuyo (Dried Fish)
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Dried fish that is often served as a breakfast dish, typically paired with vinegar. It's low in carbs, high in protein, and full of omega-3s.
12
Tortang Talong (Eggplant Omelette)
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A Filipino omelet made from grilled eggplant and beaten eggs. It's naturally low in carbs and high in protein, making it a simple, nutritious meal option.
13
Grilled Isda (Grilled Fish)
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Grilled fish, typically bangus or tilapia, served simply with lemon or vinegar. It’s a protein-packed, low-carb option that’s rich in healthy omega-3 fatty acids.
14
Bistek Tagalog (Beef Steak)
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A Filipino beef steak made from marinated beef cooked with soy sauce, calamansi (local lime), and onions. It's a high-protein, low-carb dish that provides a satisfying meal without affecting blood sugar levels.
15
Sinigang (Without Rice)
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A sour soup traditionally made with pork, shrimp, or fish, and a variety of vegetables like tomatoes, radish, and kangkong. Skipping rice reduces the carb content, leaving a flavorful, vitamin-rich broth that's low in carbs.
16
Pork or Beef Caldereta (Without Potatoes)
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Caldereta is a Filipino beef or pork stew cooked in tomato sauce with vegetables. Without potatoes, it remains a flavorful, hearty, low-carb meal that provides plenty of protein and healthy fats.
17
Kare-Kare (Without Rice)
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A rich Filipino stew made with oxtail, tripes, and vegetables, served with peanut sauce. By skipping rice, this dish remains low in carbs while offering healthy fats and proteins, perfect for a diabetes-friendly meal.
18
Ginataang Hipon (Shrimp in Coconut Milk)
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Shrimp cooked in coconut milk, usually flavored with garlic, ginger, and chili. This dish is low in carbs and rich in healthy fats from the coconut milk, making it a great choice for diabetes management.
19
Laing (Taro Leaves in Coconut Milk)
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A dish made with taro leaves cooked in coconut milk and spices. It's naturally low in carbs, high in healthy fats from the coconut milk, and full of fiber, making it an ideal choice for blood sugar control.
20
Halaan (Clams in Ginger Broth)
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A simple dish made with clams cooked in ginger broth. It’s naturally low in carbs and rich in protein, making it an excellent option for managing blood sugar.
21
Bangus (Milkfish) Sinigang
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A version of sinigang made with bangus, or milkfish, and a tangy broth. It’s a light, flavorful soup with minimal carbs, especially when served without rice.
22
Sinigang na Baboy (Pork Sinigang)
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A savory-sour pork soup with a mix of vegetables. When served without rice, it’s a flavorful and low-carb option rich in vitamins, minerals, and protein.
23
Lumpiang Sariwa (Fresh Spring Rolls)
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A fresh spring roll filled with vegetables, shrimp, and sometimes chicken, wrapped in a soft crepe. It’s a low-carb dish when made without sweet sauces or wrappers that contain flour.
24
Pinakbet (Vegetable Stew)
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A vegetable stew made with local vegetables like bitter melon, eggplant, and okra, usually flavored with shrimp paste. It’s a low-carb, nutrient-dense dish that’s ideal for managing blood sugar.
25
Chopsuey (Without Cornstarch)
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A stir-fry of various vegetables like cabbage, carrots, and bell peppers, often mixed with meat or shrimp. Skipping cornstarch keeps it low in carbs, making it a healthy, nutrient-packed meal.
26
Chicken or Pork Liempo (Grilled Belly)
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Grilled chicken or pork belly is a high-protein, low-carb dish. The meat is seasoned with simple spices, making it flavorful and ideal for those keeping their carb intake in check.
27
Pako Salad (Fiddlehead Fern Salad)
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A refreshing salad made with fiddlehead ferns, tomatoes, and onions, often tossed in a light vinaigrette. It’s low in carbs and full of fiber, vitamins, and minerals.
28
Pork Binagoongan (Pork with Shrimp Paste)
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A flavorful pork dish cooked in shrimp paste, often paired with vegetables like eggplant. Without rice, it remains low in carbs, rich in protein, and full of umami flavor.
29
Adobo (Without Potatoes or Rice)
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Adobo is a flavorful dish made with marinated meat (chicken, pork, or beef) cooked in soy sauce, vinegar, garlic, and spices. When served without rice or potatoes, it becomes a low-carb, protein-rich meal that's perfect for controlling blood sugar.
30
Fried Tofu with Soy Sauce
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Fried tofu cubes drizzled with soy sauce. Tofu is a great source of plant-based protein, and without added sugars or starches, it remains low in carbs.
31
Pochero (Pork and Vegetable Stew)
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A stew made with pork, vegetables, and sometimes plantains. By skipping starchy vegetables like plantains and potatoes, it stays low in carbs and high in protein.
32
Eggplant Ensalada (Eggplant Salad)
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A salad made with grilled eggplant, tomatoes, onions, and vinegar. It’s a low-carb dish packed with fiber, vitamins, and healthy fats.
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Tuna Kinilaw
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A Filipino-style ceviche made from raw tuna marinated in vinegar, calamansi, and spices. It's a fresh, low-carb dish that's high in protein and healthy fats, providing a great source of omega-3s.