Understanding the Ketogenic Diet and Carbs
The ketogenic diet is a high-fat, moderate-protein, and very low-carb eating plan designed to shift the body's metabolism toward burning fat for energy, a process known as ketosis. To achieve this state, most people limit their daily net carbohydrate intake to around 20-50 grams, with some individuals aiming for an even stricter limit. This makes tracking the carbohydrate content of all food, especially processed and pre-packaged meals, critically important.
Traditional General Tso's chicken, a popular American-Chinese takeout dish, is notoriously high in carbs due to its breaded chicken and sugar-heavy sauce. The breading is typically made from flour, and the sauce is loaded with sugar, cornstarch, and other high-carb ingredients. A single restaurant serving can easily contain over 80 grams of net carbs, making it entirely unsuitable for a ketogenic lifestyle.
Real Good Foods General Tso's Chicken: A Closer Look
Real Good Foods has built its brand around creating low-carb, keto-friendly versions of classic comfort foods. Their General Tso's chicken is specifically formulated to address the high-carb issues of the traditional version. Here is a breakdown of what makes it keto-friendly:
Net Carb Calculation
Unlike most traditional meals, Real Good Foods provides transparent nutritional information that makes carb-counting simple for keto followers. The net carbs are calculated by taking the total carbohydrates and subtracting both dietary fiber and sugar alcohols (like erythritol), as these are not fully absorbed by the body and do not significantly raise blood sugar.
- Total Carbohydrates: Approximately 13-16g per serving.
- Dietary Fiber: Approximately 1g per serving.
- Erythritol (Sugar Alcohol): Approximately 8-10g per serving.
- Net Carbs: Subtracting the fiber and erythritol results in just 4-5g net carbs per serving, making it a viable option for those on a keto diet.
Ingredient Substitutions
Real Good Foods replaces high-carb ingredients with low-carb alternatives:
- Breading: Instead of wheat flour, the chicken is lightly breaded with chickpea flour and whey protein concentrate.
- Sweetener: The sauce uses a blend of erythritol and monk fruit extract instead of cane sugar, providing sweetness without the carbs.
- Thickeners: Traditional recipes use cornstarch, but keto-friendly versions often use thickeners like xanthan gum in the sauce or simply rely on reduction.
The Comparison: Real Good Foods vs. Traditional General Tso's
To highlight the dramatic nutritional differences, here is a comparison table:
| Feature | Real Good Foods General Tso's | Traditional Takeout General Tso's |
|---|---|---|
| Net Carbs (per serving) | ~4-5g | ~85g |
| Sugar Content | ~1g | ~62g |
| Breading | Grain-free (chickpea flour, whey protein) | Flour-based |
| Sweeteners | Erythritol & Monk Fruit | Cane Sugar, high-fructose corn syrup |
| Gluten-Free? | Yes | No (contains wheat flour) |
Potential Downsides and Considerations
While Real Good Foods offers a solid keto-friendly alternative, there are still some factors to consider:
- Processed Product: It is a frozen, pre-packaged meal and not a fresh, whole-food option. Some keto purists prefer to cook everything from scratch to avoid any processed ingredients.
- Ingredient Sensitivities: Individuals with sensitivities to sugar alcohols like erythritol might experience digestive issues. The product also contains milk, egg, and soy.
- Sodium Content: Like many pre-packaged meals, the sodium content is something to be aware of if you are monitoring your intake.
- Taste and Texture: While many reviews are positive, the taste and texture of a diet-specific meal may differ from the high-sugar, traditionally prepared version.
How to Enjoy Real Good Foods General Tso's on Keto
For a complete and balanced meal, consider pairing the Real Good Foods General Tso's chicken with some low-carb side dishes. Instead of traditional rice, you can use cauliflower rice, which adds volume and additional nutrients without the carb load. Steamed or stir-fried low-carb vegetables like broccoli, bok choy, or bell peppers also make excellent additions. This helps create a filling meal that fits comfortably within your daily carb limits.
Conclusion
So, is Real Good General Tso's chicken keto friendly? The answer is a definitive yes. The product is specifically engineered to replace the high-carb ingredients of its traditional counterpart with keto-approved substitutes, resulting in a meal with a significantly lower net carb count. While it remains a processed food, it provides a convenient and satisfying option for those on a ketogenic diet who crave classic American-Chinese flavors. Always double-check the nutrition label for the latest information and to ensure it aligns with your specific dietary needs. By understanding the key differences and serving it with appropriate side dishes, you can confidently enjoy this product while staying in ketosis.
Can I make my own keto General Tso's chicken? Check out these recipes:
- Keto Spicy General Tso Chicken from Stylish Cravings
- Low Carb General Tso's Chicken from Sugar-Free Mom
These recipes provide excellent, low-carb versions of the classic dish for those who prefer to cook at home using fresh ingredients and controlling exactly what goes into their food. They typically use almond flour or whey protein for the breading and low-carb sweeteners for the sauce, mimicking the Real Good Foods approach but with a homemade touch.
