Prologue: dLife.in is starting a new segment featuring regional cuisines from various parts of India. We kick-start this series with Kerala/ Malayali Low Carb LCHF Keto cuisine. Our focus for this series will exclusively be on Keto and Low Carb Kerala/Malayalam recipes. Watch this space for more Indian Keto/ Low Carb regional favourites.
Kerala: The land of swaying Coconut Palms. Nearly 600 kms of coastline. 97% Omnivorous population with no qualms about eating fish, meat and everything in between. The highest HDI (Human Development Index) in India. High literacy, high life expectancy and access to state-of-the-art medical care. You would expect people from this state to be healthy and thriving. Yet this tiny state is now bursting at its seams under the burden of lifestyle diseases – The Kerala Paradox. The incidence of Diabetes and Pre-Diabetes stands at a staggering 22% and 36%, with surprisingly higher rates in rural populations.
Coconut is an integral part of Malayali cuisine, as is rice. When experts slammed saturated fats, coconut oil and even coconut, people fell over each other scrambling to stock up on heart-healthy “cholesterol-free” vegetable oils. And our cholesterol levels continued to rise, much like our consumption of Parotta and Beef fry.
The Western world bashfully admits today that for years we’ve “blamed the Butter for what the Bread did”. Closer to home, our Malayali brethren are slowly waking up to the fact that we’ve wrongfully blamed the Coconut (and Coconut oil) for what the Parotta, Tapioca and Rice did. Therein lies the secret to our ill-health.
To make amends, we need to start with our food and extend it to our lifestyle.
Let’s start right, with seven authentic Low Carb Kerala / Malayali Low Carb LCHF Keto breakfast recipes that were developed exclusively for dLife.in members. Macro details specified, including the keto ratio. For details click on the links:
LCHF / Keto Malayalam Breakfast Recipe # 303
Recipe Calorie Breakup / Serving
| Name | Value |
|---|---|
| Total Energy | 265.92 kcal |
| Non Sugar Net Carbs | 3.73% |
| Proteins | 13.27% |
| Fats | 78.42% |
| Fiber | 0.96% |
| Alcohol | 0% |
| Sugars | 3.63% |
| Ketogenic Ratio | 2.02 |
LCHF / Keto Malayalam Breakfast Recipe # 304
Recipe Calorie Breakup / Serving
| Name | Value |
|---|---|
| Total Energy | 263.53 kcal |
| Non Sugar Net Carbs | 1.58% |
| Proteins | 11.98% |
| Fats | 79.95% |
| Fiber | 3.73% |
| Alcohol | 0% |
| Sugars | 2.76% |
| Ketogenic Ratio | 2.53 |
LCHF / Keto Malayalam Breakfast Recipe # 305
Recipe Calorie Breakup / Serving
| Name | Value |
|---|---|
| Total Energy | 198.26 kcal |
| Non Sugar Net Carbs | 2.2% |
| Proteins | 20.01% |
| Fats | 71.41% |
| Fiber | 1.62% |
| Alcohol | 0% |
| Sugars | 4.76% |
| Ketogenic Ratio | 1.74 |
LCHF / Keto Malayalam Breakfast Recipe # 306
Recipe Calorie Breakup / Serving
| Name | Value |
|---|---|
| Total Energy | 272.06 kcal |
| Non Sugar Net Carbs | 3.38% |
| Proteins | 10.31% |
| Fats | 84.19% |
| Fiber | 0.92% |
| Alcohol | 0% |
| Sugars | 1.21% |
| Ketogenic Ratio | 2.69 |
LCHF / Keto Malayalam Breakfast Recipe # 307
Recipe Calorie Breakup / Serving
| Name | Value |
|---|---|
| Total Energy | 498.47 kcal |
| Non Sugar Net Carbs | 1.81% |
| Proteins | 17.29% |
| Fats | 75.04% |
| Fiber | 3.54% |
| Alcohol | 0% |
| Sugars | 2.32% |
| Ketogenic Ratio | 2.17 |
LCHF / Keto Malayalam Breakfast Recipe # 308
Recipe Calorie Breakup / Serving
| Name | Value |
|---|---|
| Total Energy | 176.45 kcal |
| Non Sugar Net Carbs | 0.77% |
| Proteins | 20.97% |
| Fats | 74.01% |
| Fiber | 0.58% |
| Alcohol | 0% |
| Sugars | 3.67% |
| Ketogenic Ratio | 1.97 |
LCHF / Keto Malayalam Breakfast Recipe # 309
Recipe Calorie Breakup / Serving
| Name | Value |
|---|---|
| Total Energy | 164.92 kcal |
| Non Sugar Net Carbs | 0% |
| Proteins | 4.32% |
| Fats | 84.59% |
| Fiber | 6.08% |
| Alcohol | 0% |
| Sugars | 5.02% |
| Ketogenic Ratio | 3.17 |
