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Is Lumpiang Shanghai Keto-Friendly?

Lumpiang Shanghai on a kitchen counter

Embarking on a ketogenic journey requires a careful examination of our diet, especially when it comes to exploring the carbohydrate content of our favorite foods.

One dish that raises many eyebrows in the context of keto is Lumpiang Shanghai, a beloved Filipino delicacy.

Under the microscope of ketogenic parameters, we must ask: Is Lumpiang Shanghai Keto-Friendly? Though its robust flavors might please our palates, the high net carb content of Lumpiang Shanghai presents a significant challenge for those trying to maintain a state of ketosis.

Navigate with us through this article as we delve into the intricate relationship between Lumpiang Shanghai and the ketogenic diet, demystifying its nutrient profile and exploring potential keto-compatible alternatives.


  • Lumpiang Shanghai, despite being a delightful culinary favorite, is not ideally suited for a ketogenic diet due to its high net carb content.
  • While incorporating essential proteins and micronutrients, the net carbs in Lumpiang Shanghai make it challenging to maintain a state of ketosis.
  • However, hope isn't lost! There exist creative, keto-compatible alternatives that can bring similar flavors to your plate.

Is Lumpiang Shanghai Keto-Friendly?

Let’s cut to the chase: Lumpiang Shanghai, scrumptious as it may be, does not fit neatly into the typical framework of a ketogenic diet. The flavor-filled victory dance of each bite sadly falls out of tune when you take the deep dive into its nutritional makeup.

But why do we say that? It all boils down to the details of macronutrient composition. A ketogenic diet, as many passionately following the regimen will attest, is one where the majority of your caloric intake is from fats, a moderate portion from protein, and a relatively small amount from carbohydrates. For an average person following a ketogenic diet, their daily carb intake will just hover around 20-50g.

Now, let's do the math on Lumpiang Shanghai. For every 100g serving of this Filipino delight, we are talking about a stately 25.87g of net carbs. That's an entire day's worth of carbs in the span of a few satisfying bites! And while it feels a bit like party pooping to point this out, those of us tracking our diet for ketosis will therefore see Lumpiang Shanghai as decidedly not keto-friendly.

Can Lumpiang Shanghai be Incorporated into a Strict Keto Diet?

When it comes to weaving Lumpiang Shanghai into a strict ketogenic meal plan, the prospects are rather dim, and here's why. As we earlier outlined, each 100g serving of Lumpiang Shanghai nearly hits the upper limit of the recommended daily carb intake for a standard Keto diet. In fact, if one were to consume just this portion of Lumpiang Shanghai, it leaves paltry room for any other food items with even trace amounts of carbs for the remainder of the day.

The key to a ketogenic diet is achieving and maintaining a state of ketosis, where your body switches gear to burn fats as its primary source of energy, as opposed to carbohydrates. One could argue that having one serving of Lumpiang Shanghai and strictly adhering to zero-carb food items for the rest of the day could work. But, in truth, this scenario lacks pragmatism considering the naturally occurring trace amounts of carbs in diverse food items. The goal should be steady ketosis without drastic swings in daily carb levels, and for this reason, it is challenging to fit Lumpiang Shanghai into a strict keto diet.

For those dedicated to their ketogenic aims, it's vital to keep a strict tally of daily net carb intake. Various smartphone apps can assist in this endeavor, allowing you to log your food intake and monitor your macros meticulously. Using these tech aids can help confirm that even trace amounts of carbs from other food items, which are often forgotten or overlooked, would drastically tip you over your daily carb allowance if Lumpiang Shanghai made an appearance on your plate.

Delving into the Carbohydrate Content of Lumpiang Shanghai

The carbohydrate load of Lumpiang Shanghai is the primary factor that nudges it out of the realm of most ketogenic diets. Let's dive deeper so we can truly understand why.

In every 100g serving of Lumpiang Shanghai, there is a substantial 25.87g of net carbs. Now, the concept of net carbs is crucial for those following a ketogenic diet. It is simply the total amount of carbohydrates in a food, minus the dietary fiber. Dietary fiber, though technically a carbohydrate, does not raise blood sugar levels nor does it kick you out of ketosis – hence it is usually subtracted from the total carb count.

Back to Lumpiang Shanghai. To give an idea of the serving size, one serving is typically one roll, which weighs about 50 grams. So, half of our initial 100g estimate. That means each roll of Lumpiang Shanghai has approximately 12.94g of net carbs. Doesn't seem all that much, does it? However, consider this: if you're on a standard keto diet, your daily intake should generally remain under 50g at the upper limit, and more ideally closer to 20g.

Therefore, by consuming just two Lumpia rolls, you'd be eating roughly 25.88g of net carbs. That's potentially more than your total daily allowance if you're aiming for that stricter threshold of 20g.

Nutritional Snapshot of Lumpiang Shanghai

Lumpiang Shanghai, a staple in Filipino cuisine, comes packed with a variety of nutrients. In a 100g serving, you'll find 25.87g of net carbs, which stems from the 27.87g total carbohydrate content, deducted by 2.0g of dietary fiber. This also contains 14.33g of total fats, and 9.39g of protein.

Beyond the macro nutrients, you'll uncover a range of vitamins and minerals. Notably, it holds 368.0ug of Vitamin A and 27.7mg of Vitamin C, key players in immune health and skin health respectively. There's also Vitamin B-6 and B-12, at 0.16mg and 0.14ug respectively, which are crucial for brain function and energy production.

Among the minerals, you'll find sodium, potassium, magnesium and calcium, all noted for maintaining blood pressure stability and contributing to bone health. There's iron present too (1.48mg), a vital component for healthy red blood cells, and 32.0ug of folic acid, beneficial for DNA repair and protein digestion.

Lumpiang Shanghai is rich in fatty acids, with 2.53g of total saturated, 5.27g of monounsaturated, and 5.37g of polyunsaturated. These fats serve functions from brain health to anti-inflammatory effects.

The food contains unique nutrients such as Beta-carotene (3633.0ug) and Lutein + Zeaxanthin (429.0ug) related to eye health, and Choline (38.2mg) helpful for liver function and nervous system health.

It's important to note this isn't a low-calorie food at 278.0kcal per 100g serving, and contains 385.0mg of sodium, metrics to be aware of in the frame of overall dietary intake.

Nutrient NameAmount and Unit per 100g
Net Carbs 25.87g
Carbohydrate, by difference 27.87g
Fiber, total dietary 2.0g
Total fats 14.33g
Protein 9.39g
Sodium, Na 385.0mg
Potassium, K 200.0mg
Magnesium, Mg 19.0mg
Calcium, Ca 32.0mg
Vitamin A 368.0ug
Vitamin B-6 0.16mg
Vitamin B-12 0.14ug
Vitamin C, total ascorbic acid 27.7mg
Vitamin E (alpha-tocopherol) 1.48mg
Vitamin K1 29.6ug
Copper, Cu 0.09mg
Iron, Fe 1.48mg
Phosphorus, P 86.0mg
Selenium, Se 21.5ug
Zinc, Zn 0.85mg
Cholesterol 13.0mg
Beta-carotene 3633.0ug
Lutein + zeaxanthin 429.0ug
Thiamin 0.23mg
Riboflavin 0.1mg
Niacin 2.13mg
Folate, total 76.0ug
Choline, total 38.2mg
Folic acid 32.0ug
Calories 278.0kcal
Water 46.46g
Fatty acids, total saturated 2.53g
Fatty acids, total monounsaturated 5.27g
Fatty acids, total polyunsaturated 5.37g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Lumpiang Shanghai' was not found in FoodData Central, so nutritional data for 'Egg roll, with beef and/or pork' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Lumpiang Shanghai on a Keto Diet

Navigating the health implications of Lumpiang Shanghai within the framework of a ketogenic diet is akin to walking a tightrope. On one hand, maintaining ketosis while indulging in Lumpiang Shanghai seems decidedly challenging due to its high net carb content. This is significant as the body needs to continuously burn fats for energy—to stay in ketosis—instead of pivoting back to utilizing carbohydrates.

Picture this: You’ve diligently maintained ketosis, and then comes a meal rich in Lumpiang Shanghai. As we know, the substantial amount of net carbs in these delightful rolls could potentially disrupt ketosis. And once tossed out of ketosis, it would require a few days of strict low-carb eating to nudge your body back into this metabolic state. As such, Lumpiang Shanghai can create ripples in your well-planned keto diet, making the journey towards sustained ketosis a bit more challenging.

On the flip side, it's not all doom and gloom when contemplating the health implications of Lumpiang Shanghai. Beyond the carb content, Lumpiang Shanghai is loaded with proteins and various nutrients from its filling of ground pork, carrots, and onions. Proteins are a crucial part of our dietary needs, aiding in everything from body growth and repair to hormone production. Equally, the veggies wrapped in Lumpiang Shanghai bring to the table essential vitamins and minerals, adding value to your overall nutritional intake.

Avoiding Lumpiang Shanghai in Your Keto Meal Plan

Navigating your keto meal plan is an exciting journey, albeit occasionally fraught with challenges. One such challenge could be avoiding Lumpiang Shanghai. The high net carb content of Lumpiang Shanghai is a stark bump in the smooth road of ketogenic diets, essentially presenting a detour you might need to take to maintain steady ketosis.

Understanding the main events where Lumpiang Shanghai often appears is key. Filipino gatherings are notorious for their delicious spread of local dishes, with Lumpiang Shanghai often stealing the show. If you're on a strict keto diet and attending such an event, plan ahead. Eat a keto-friendly meal before attending, so that you can better resist the tempting sight and aroma of Lumpiang Shanghai when there.

At times, the craving for Lumpiang Shanghai might come knocking. Instead of completely depriving yourself, seek creative alternatives that can satisfy such cravings without disrupting your keto parameters. For instance, you could experiment with a keto-friendly lumpia wrapper made from egg and cream cheese or swap the traditional pork filling for a higher-fat option such as beef.

Also, it might help to communicate your dietary choices with friends, family, or hosts ahead of any social event. More often than not, people are understanding and accommodating of individual dietary requirements. After all, the goal is for everyone to enjoy the gathering without having to compromise their dietary preferences or requirements.

Keto-Compatible Alternatives for Lumpiang Shanghai

While savoring the taste of Lumpiang Shanghai on a ketogenic diet seems a tough hill to climb, it doesn't mean you can't enjoy a similarly delightful culinary experience. Thankfully, the world of keto-compatible foods is vast enough to provide tasty alternatives.

First on the list is the creation of a keto-friendly version of Lumpiang Shanghai itself. Using lettuce leaves or cabbage to wrap the meat filling, instead of a traditional lumpia wrapper, accomplishes this. To lower the carbs further, replace the ground pork with a higher-fat meat like beef or even incorporate some cheese into the filling for added fats and flavor. The result? A keto-friendly Lumpia that helps you keep your net carb intake in check.

Another alternative to Lumpiang Shanghai is a keto-friendly stir-fry. You can whip up a mix of stir-fried vegetables like bell peppers, spinach, and broccoli along with a high-fat meat like chicken thighs. This combo delivers a colorful, nutrient-rich, and fulfilling meal that stays within your keto macros.

Comparing these alternatives with Lumpiang Shanghai, we see a considerable reduction in net carbs. Our keto-friendly Lumpia, for instance, could come out to just a few grams of net carbs per serving, depending on your chosen ingredients, compared to Lumpiang Shanghai's hefty 25.87g of net carbs for every 100g. Similarly, a vegetable stir-fry with lean meats will typically land far below Lumpiang Shanghai's carb content.

Concluding Thoughts on Lumpiang Shanghai and Keto

Navigating the terrain of a ketogenic diet is a unique exploration of balance – balancing your body's metabolic state with your food choices. As we've discovered, Lumpiang Shanghai poses a tricky hurdle in this quest due to its high net carb content. Though flavorful and a staple at many Filipino gatherings, this dish's carbohydrate profile makes it a less-than-ideal candidate for a strict keto diet.

While we've mooted the difficulty of incorporating Lumpiang Shanghai into a ketogenic lifestyle, we've also brought to light the food's nutritional pluses. The meat and vegetable filling does bring essential proteins and micronutrients to the table. Yet, the purpose of a keto diet is to remain in a state of constant ketosis, a goal brought into stark contrast with the carb load presents in Lumpiang Shanghai.

But all hope isn't lost for those missing the flavors of this Filipino favorite. The world of keto cuisine is expansive, filled with creative alternatives to traditional dishes. Converting Lumpiang Shanghai into a keto-friendly version or experimenting with other low-carb, high-fat foods is an exciting culinary journey in itself.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


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Frequently Asked Questions

Due to its high net carbohydrate content, largely from the lumpia wrapper and potentially sugar-laden filling, Lumpiang Shanghai does not align well with the core principles of a ketogenic diet, which focuses on low-carb, high-fat foods to maintain a state of ketosis.