Low Carb Japanese Foods for a Gut-Friendly Diet
Japanese cuisine is known for its light, easy-to-digest meals, many of which are low in carbs. Sashimi, sushi wrapped in cucumber, and miso soup are all excellent choices for those looking to support their gut health. Skip the rice-heavy dishes and stick to fish, tofu, and non-starchy vegetables. The fermented foods like miso also provide probiotics for gut health.More from NIH: Diabetes
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Kaiseki (without rice)
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Kaiseki is a traditional multi-course meal. By skipping rice, this finely prepared meal consists of small portions of fish, meat, and vegetables, making it a balanced, low-carb option.
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Katsudon (without rice)
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Katsudon typically consists of a breaded and fried pork cutlet served over rice. Without the rice, the breaded pork cutlet provides protein while keeping the dish low in carbs.
3
Hiyayakko
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A simple, chilled tofu dish served with toppings like soy sauce, green onions, and bonito flakes. It’s light, high in protein, and very low in carbs.
4
Zaru Soba (without noodles)
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Soba noodles are typically made from buckwheat, but removing the noodles from this dish leaves a flavorful dipping sauce and vegetables, keeping it low in carbs.
5
Unagi (Grilled Eel)
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Grilled eel is usually served with a soy-based glaze. While it’s typically sweet, skipping the sauce or using a low-sugar option makes it a flavorful, low-carb choice high in protein and omega-3s.
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Sukiyaki (without noodles or tofu)
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Sukiyaki is a hot pot dish made with beef, vegetables, and a sweet soy broth. By skipping the noodles and tofu, it becomes a hearty, low-carb dish perfect for maintaining blood sugar levels.
7
Nasu Dengaku (Grilled Eggplant with Miso)
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Grilled eggplant topped with a savory miso glaze. This dish is low in carbs, high in fiber, and provides a delicious balance of flavors.
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Kinpira Gobo
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A stir-fry made with burdock root and carrots, sautéed with soy sauce and sesame oil. It’s a fiber-rich, low-carb dish that promotes digestion and blood sugar control.
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Tamagoyaki
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A Japanese rolled omelet made with eggs, often lightly sweetened and flavored with soy sauce. It’s a low-carb, high-protein dish that is both filling and diabetes-friendly.
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Sashimi
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Sashimi consists of thinly sliced, fresh raw fish such as tuna, salmon, or mackerel. It’s rich in healthy fats and protein while being naturally free of carbohydrates, making it an ideal low-carb, diabetes-friendly choice.
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Tuna Tataki
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A lightly seared tuna steak, often served with soy sauce, garlic, and ginger. It's high in protein, low in carbs, and packed with omega-3 fatty acids, supporting healthy blood sugar regulation.
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Shirataki Noodles
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Made from konjac yam, shirataki noodles are virtually carb-free, making them an excellent low-carb alternative to traditional noodles in soups or stir-fries.
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Miso-Marinated Fish (Saikyo Yaki)
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Fish such as cod or salmon marinated in a sweet miso sauce, then grilled or broiled. It’s a high-protein, low-carb dish that’s rich in omega-3s.
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Miso Soup (without tofu or noodles)
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A light broth made with miso paste, seaweed, and green onions. By omitting tofu or noodles, it stays low in carbs while providing rich umami flavor and beneficial probiotics for gut health.
15
Chawanmushi
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A savory steamed egg custard, often flavored with dashi and filled with mushrooms, shrimp, or chicken. It’s a smooth, protein-packed dish that is naturally low in carbs.
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Grilled Fish (Yakizakana)
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Grilled fish like mackerel or salmon is seasoned simply with salt and grilled to perfection. It’s high in protein and healthy fats, without the added carbs from rice or sauces.
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Oyakodon (without rice)
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Oyakodon typically includes chicken and egg cooked in a soy-based sauce over rice. Skipping the rice leaves a protein-packed, low-carb dish with plenty of flavors.
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Tempura (without batter)
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Tempura is usually battered and fried, but it can be made without the batter to reduce carbs. Opting for shrimp or vegetables makes it a tasty, low-carb dish that still provides the crispy texture.
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Okonomiyaki (without batter or flour)
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Traditionally a savory pancake, okonomiyaki can be made low-carb by skipping the flour and batter and instead using vegetables and meat. It’s a flexible dish that can be made to suit various dietary needs.
20
Mochi (without sugar)
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Mochi can be made without sugar, offering a chewy, slightly sweet treat. It's lower in carbs than the sugar-sweetened versions and can be enjoyed in moderation.
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Shabu-Shabu
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A Japanese hot pot where thinly sliced meats (usually beef) and vegetables are quickly swished in a pot of boiling water. Without noodles or rice, it remains a low-carb meal rich in protein and minerals.
22
Otsumami (Japanese Bar Snacks)
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A variety of small snacks like pickled vegetables or dried fish served in bars. They’re low in carbs, light on calories, and ideal for keeping blood sugar levels stable.
23
Maki Sushi (without rice)
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Maki rolls without rice, usually made with fish and vegetables wrapped in seaweed, provide a low-carb, protein-packed snack or meal option.
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Zensai (Vegetable Appetizer Plate)
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A small platter of vegetables, often served with dipping sauces. It’s low in carbs, full of fiber, and provides a variety of vitamins and minerals.
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Agedashi Tofu (without batter)
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Agedashi tofu is typically deep-fried tofu served in a light soy-based broth. Without the batter, it becomes a protein-rich, low-carb dish that’s satisfying and gentle on blood sugar.
26
Nabemono (Japanese Hot Pot)
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This traditional dish involves simmering various meats and vegetables in a flavorful broth. By avoiding noodles and rice, it remains low-carb while being rich in nutrients and protein.
27
Daikon Salad
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A refreshing salad made with thinly sliced daikon radish, often served with sesame or soy dressing. Daikon is low in carbs and high in fiber, making it a good option for managing blood sugar.
28
Kani Salad (Crab Salad)
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A light salad made with imitation crab (or real crab), cucumber, and avocado, often seasoned with a bit of mayo or sesame oil. It’s low in carbs and provides healthy fats and protein.
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Tako (Octopus)
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Octopus is often served raw or grilled, providing a rich source of lean protein with minimal carbs. It’s a satisfying seafood choice for anyone managing their blood sugar.
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Ahi Poke (Japanese-style)
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Fresh ahi tuna is cubed and tossed in a soy-based sauce with sesame oil, seaweed, and green onions. This protein-packed, low-carb dish is rich in healthy fats and perfect for diabetes management.
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Edamame
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Steamed young soybeans in their pods are a nutritious, fiber-rich snack. They’re low in carbs, high in protein, and a good source of vitamins and minerals.
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Chirashi (without rice)
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Chirashi is a bowl of sushi toppings, usually served over rice. Removing the rice makes this a low-carb meal, while still providing protein from raw fish and other seafood.
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Karaage (without batter)
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Karaage is typically fried chicken, but without the batter, it’s a juicy, flavorful dish that’s low in carbs, high in protein, and perfect for those managing blood sugar levels.