For individuals adhering to a ketogenic diet, understanding the carbohydrate content and overall composition of various foods is crucial. This article delves into the question of whether soy paper is a suitable option for those following a keto lifestyle, offering a detailed analysis of its nutritional profile, ingredients, and potential alternatives.
What is Soy Paper?
Soy paper is a thin, edible sheet made primarily from soybeans. It is often used as a wrapper for sushi, spring rolls, and other culinary creations. Its appeal lies in its versatility, visual appeal, and mild flavor. Soy paper is crafted from a blend of soybean oil, soy flour, and compressed soybeans, sometimes with the addition of sesame seeds. Manufacturers combine these components using heavy-weight compression to form the thin sheets. To enhance their appeal, many companies flavor sushi wrappers. Soy paper is available in many colors, as mentioned previously. This is one of the benefits to using it. Natural colors are used by many companies to make yellow paper. For the orange paper, they use paprika and spinach. Some companies also allow you to print your photos on soy sheets with edible ink. Because it is available in many colors, soy paper is great.
Nutritional Profile of Soy Paper
Soy paper is generally low in carbohydrates, making it a potentially keto-friendly option. The average soy wrap contains only 1-2 grams of carbs, which is extremely low. Soy paper is free of cholesterol, trans fats, saturated fats, and low in carbs. A typical serving (around 4g) contains approximately 1g of net carbs.
- Net Carbs: 1g per 4g serving
- Fats: Low in fats
- Other: Free of cholesterol, trans fats, and saturated fats
Soy Paper on Keto: Is it a Good Choice?
Low in Net Carbs
One of the primary considerations for keto dieters is the net carb content of their food. Soy paper is good for keto because it is low in net carbs (1g of net carbs per 4g serving). Since it is low in net carbs, soy paper can be a suitable option, provided it fits within your daily carbohydrate limit. To stay in ketosis, it is important to limit your net carb consumption to 20g - 30g per day. You can calculate your ideal daily net carb allowance by using this keto macros calculator. Then use the serving calculator below to determine a serving size that fits your net carb budget.
Low in Fats
Soy Paper is low in fats so make sure to supplement it with foods that are high in healthy fats. Your body uses fat as energy while on ketosis so it is important to include healthy fat sources in your diet. Examples of healthy fat sources for keto are virgin olive oil, grass-fed butter, and MCT oil. Given its low-fat content, it's essential to pair soy paper with high-fat ingredients to meet your dietary needs.
Read also: Spring Rolls on Keto?
Clean Ingredients
It is important to check both macros and ingredients of your foods to achieve a healthy weight loss on keto. Soy Paper is free of harmful ingredients like non-keto sweeteners, highly refined oils, and food additives. Soy Paper is also free of non-keto ingredients such as sugar, artificial sweeteners, and highly refined oils.
Comparing Soy Paper to Other Wraps
Soy Paper vs. Rice Paper
Rice paper is a popular alternative to flour wraps since it has fewer carbs and calories. You shouldn’t eat rice paper rolls on a ketogenic diet because it contains 8.4 grams of carbs per serving. The fiber content is low, clocking in at only 0.1 grams, giving you a net carb count of 8.3 grams. Rice paper wraps are also impractical from a micronutrient standpoint since it provides zero fat-soluble nutrients. A rice paper roll has 8.4 grams of carbs, so it’s unsuitable for keto dieters. If you’ve ever eaten in a Vietnamese restaurant, you’ve probably eaten a rice paper wrapper before. Rice paper wraps are also versatile compared to other health wraps, making it an attractive option for those starting their health journey.
Soy Paper vs. Nori (Seaweed)
Sushi fans will recognize nori, or seaweed sheets. There are many alternatives to nori such as soy papers. How do nori and soy paper compare? Is it possible to interchange them? Both soy paper or seaweed sheets can be used to make sushiSushi’s beauty is also enhanced by the edible ingredient that holds them together. Nori and soy paper serve the same purpose when making sushi.
Flavor and Odor: Soy paper, as stated above, is flavorless and odorless. This paper is a great solution for fussy eaters. The other ingredients can also be featured on the plate thanks to it. Some people dislike the mild, “fishy” smell and flavor of seaweed papers. It is thin and slightly crunchy. Sea elements are not for everyone.
Color: Soy paper is available in many colors, as mentioned previously. This is one of the benefits to using it. Natural colors are used by many companies to make yellow paper. For the orange paper, they use paprika and spinach. Nori, on the other hand, has a dark-green color. This is due to the use of Pyropia red algae.
Read also: Energy Density Diet: A Guide
Nutritional Benefits of Seaweed: If you are looking for something healthy, seaweed is a better choice than soy paper. Seaweed is rich in beneficial minerals such as omega-3 and magnesium. Seaweed can be a great way to absorb large amounts of Iodine. Dried seaweed can enhance the flavor and taste of your meals. You also get more vitamins. Many seaweeds have all the essential amino acids such as chlorella or spirulina. Seaweed is rich in antioxidant vitamins A, C and E. Seaweed is rich in fiber and has no calories. Seaweed’s fiber may also delay stomach emptying. Seaweed is also thought to be anti-obesity.
How to Incorporate Soy Paper into a Keto Diet
- Sushi Rolls: Use soy paper as a wrapper for keto-friendly sushi rolls, filled with ingredients like avocado, cream cheese, cooked seafood (like spicy ahi poke), or vegetables.
- Spring Rolls: Create fresh spring rolls with soy paper, packing them with leafy greens, cucumber, tuna, avocado, onion and nuts, and protein sources like cooked chicken or tofu.
- Dumplings: Soy paper can also be used to make dumplings.
Tips for Using Soy Paper
- Storage: When using soy paper for first time, there are many potential problems. Soy paper can also be affected by high temperatures. After each use, seal the paper and place it somewhere dry. The sheets will stick together if they are not sealed properly. Soy paper for sushi can last as long as nori if it is not opened. It can’t last as long once it is opened as nori sheets. Unopened nori can be stored in a dry, cool place for up to 2 years. Once opened, it will keep for up to three weeks in the pantry.
- Versatility: But you can use it for more than spring rolls. It can also be used to make dumplings. Wrap sweet items, like fruit or pudding, in it.
Keto Rice-less Paper Recipe
Being half Vietnamese, I didn’t want to give up on fresh spring rolls. I knew I had to try creating a recipe that can mimic the regular version. I started my first experiment on August of 2018 and shared the recipe on my YouTube channel in November 2020. This was my first YouTube tutorial and it had became an inspiration for other creators.
Ingredients:
- Gelatin
- Egg whites
Instructions:
- In a medium saucepan, combine all the ingredients except for the egg whites.
- Once all the ingredients has dissolved and the gelatin has bloomed, turn on the heat to medium.
- When the mixture reaches a boiling boil, turn off the heat.
- Slowly add the hot mixture into the egg whites by tempering, being careful to not cook the egg whites.
- Pour about 1/3 Cup of the mixture into each plastic or metal pan with it without parchment paper.
- Let set and air dry for 24 to 48 hours, depending on humidity and room temperature.
- Once dried, it is ready to use for wrapping fresh summer/spring rolls.
Notes:
- Ideal environment for this recipe is less than 50% humidity in a cool environment.
Alternatives to Soy Paper
- Spring Roll Wraps: Fortunately, low-carb spring rolls are a keto-friendly alternative to rice paper as one serving only contains 2.4 grams of net carbs.
- Nori (Seaweed Sheets): Both soy paper or seaweed sheets can be used to make sushiSushi’s beauty is also enhanced by the edible ingredient that holds them together.
- Lettuce Wraps: Use large lettuce leaves (such as butter lettuce or romaine) to create wraps.
- Coconut Wraps: These are made from coconut meat and are typically low in carbs.
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