Low Carb Thai Foods for a Healthy Lifestyle
Thai food offers a variety of low-carb dishes that are full of bold flavors and good for digestion. Dishes like grilled meats, spicy Thai salads, and curries made with coconut milk are low in carbs and high in nutrients. Avoid noodles and rice, which are common in Thai dishes, and focus on protein-rich options with plenty of vegetables. Fresh herbs and spices also help promote digestion and reduce inflammation.More from NIH: Diabetes
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1
Thai Fish Cakes (without dipping sauce)
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These flavorful fish patties are made with fresh fish, herbs, and Thai spices. Avoid sugary dipping sauces to keep them diabetes-friendly.
2
Larb (Thai Salad with Minced Meat)
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This spicy minced meat salad is made with ground chicken, pork, or beef, mixed with lime juice, fish sauce, and herbs. It’s high in protein and contains minimal carbs, making it an excellent choice for blood sugar control.
3
Thai-style Stir-fried Vegetables
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A simple yet delicious dish featuring stir-fried low-carb vegetables such as bok choy, cabbage, and bell peppers in garlic and fish sauce. It’s a nutrient-rich, diabetes-friendly side.
4
Stir-fried Shrimp with Garlic and Pepper
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A simple dish featuring shrimp cooked with garlic, pepper, and fish sauce. It’s high in protein, low in carbs, and full of flavor.
5
Kao Soi (without noodles)
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This northern Thai coconut curry dish can be enjoyed without noodles to reduce carbs while keeping its rich, bold flavors.
6
Chana (Chickpea) Thai Salad
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This Thai-inspired chickpea salad is packed with protein and fiber, making it a good option for keeping blood sugar levels stable. Enjoy in moderation due to chickpeas' carb content.
7
Thai Pork Stir-fry with Basil (Pad Krapow)
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This dish features ground pork stir-fried with basil, garlic, and chilies. Served without rice, it’s a flavorful and protein-rich low-carb meal.
8
Thai Cucumber Salad
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A refreshing salad made with sliced cucumbers, vinegar, chili, and herbs. It’s hydrating, low in carbohydrates, and a great side dish for balancing blood sugar.
9
Pad Thai (without noodles)
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This popular dish can be modified by replacing noodles with spiralized zucchini or shirataki noodles, making it a low-carb, diabetes-friendly version of a Thai classic.
10
Thai Green Curry (without rice)
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Traditional Thai green curry is made with coconut milk, green curry paste, chicken or shrimp, and low-carb vegetables like bell peppers and zucchini. Skipping rice makes it a diabetes-friendly option that is rich in protein and healthy fats.
11
Thai-style Cabbage Rolls
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These cabbage rolls are stuffed with a mixture of ground meat and Thai spices. They are a great low-carb alternative to traditional dumplings.
12
Pla Nueng Manao (Steamed Fish with Lime)
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This dish consists of steamed white fish in a spicy lime sauce with garlic and chilies. It’s high in protein, heart-healthy, and free of added sugars, making it ideal for diabetics.
13
Thai Eggplant Stir-fry
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Thai eggplants are cooked with garlic, basil, and chilies, providing fiber and antioxidants without excessive carbs.
14
Thai Grilled Shrimp (Goong Yang)
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Fresh shrimp are marinated in Thai spices and grilled, making this dish low in carbs, high in protein, and full of flavor. It’s a great option for a light, diabetes-friendly meal.
15
Thai Beef Skewers (without sauce)
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These grilled skewers are marinated in a flavorful mix of Thai spices, making them high in protein and low in carbs. Skipping sugary sauces ensures they remain diabetes-friendly.
16
Som Tum (Green Papaya Salad)
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This refreshing salad consists of shredded green papaya, tomatoes, green beans, peanuts, and a tangy lime dressing. It is naturally low in carbs and provides fiber to help regulate blood sugar levels.
17
Tom Yum Soup
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This hot and sour Thai soup is naturally low in carbs, as it is made with shrimp or chicken, lemongrass, kaffir lime leaves, galangal, and chili. It’s packed with flavor and beneficial anti-inflammatory ingredients, making it an excellent option for those managing diabetes.
18
Moo Ping (Grilled Pork Skewers)
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Marinated pork skewers are grilled to perfection, offering a tasty, protein-rich dish that’s low in carbohydrates. Avoid sweet sauces for a better blood sugar balance.
19
Thai Chicken Wings
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These wings are marinated in Thai spices and grilled or baked. Avoid breaded or heavily sweetened versions for a diabetes-friendly option.
20
Thai Coconut Soup (Tom Kha Gai)
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A creamy and fragrant coconut-based soup with chicken, mushrooms, galangal, and lemongrass. It provides healthy fats and protein without excessive carbohydrates.
21
Thai Beef Salad (Yum Neua)
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This flavorful salad combines grilled beef with fresh herbs, lime juice, fish sauce, and chili. It’s naturally low in carbohydrates and rich in protein and fiber.
22
Satay Skewers (without sauce)
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Thai-style grilled chicken or beef skewers are marinated in a flavorful blend of spices and grilled until tender. Avoid the peanut sauce to keep it low in carbs.
23
Bamboo Shoot Stir-fry
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Bamboo shoots are a low-carb, fiber-rich vegetable that pairs well with stir-fried proteins. They help support digestion and maintain steady blood sugar levels.
24
Pla Rad Prik (Fish with Chili Sauce)
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This dish features crispy fish topped with a spicy Thai chili sauce. Opt for a version with less sugar in the sauce to keep it diabetes-friendly.
25
Crispy Tofu Stir-fry
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Firm tofu is stir-fried with garlic, chilies, and low-carb vegetables, making it a high-protein, plant-based dish that’s suitable for diabetics.
26
Thai-style Grilled Chicken (Gai Yang)
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Gai Yang is marinated in Thai spices and grilled to perfection, making it a high-protein, low-carb meal. Avoid sugary dipping sauces to keep it diabetes-friendly.