Friday, March 30, 2018

Low-Carb Raw Chocolate Cheesecake

This raw chocolate cheesecake is low-carb and perfect if you’re trying to avoid dairy. With a graham cracker type crust and a creamy chocolate ganache topping this is one decadent dessert!

Preparation time
Hands-on:    30 minutes
Overall:     3 hours 30 minutes
Nutritional values (per serving)
Total Carbs 12.7 grams
Fiber 3.2 grams
Net Carbs 9.4 grams
Protein 8.4 grams
Fat 34.4 grams
of which Saturated 15.2 grams
Energy 367 kcal
Magnesium 132 mg (33% RDA)
Potassium 349 mg (17% EMR)

Macronutrient ratio: Calories from carbs (10%), protein (9%), fat (81%)

Ingredients (makes 16 servings) Crust Filling Topping Instructions
  1. Place the crust ingredients in a food processor and pulse until a crushed graham cracker like mixture forms. Press into a 9-inch (23 cm) springform pan.
  2. In the same food processor (no need to clean), combine all of the filling ingredients and blend until super smooth, about 2-5 minutes stopping occasionally to scrape down the sides.
  3. Pour on top of the crust. Freeze for 2 hours.
  4. For the ganache bring the coconut milk to a boil and pour over 57 g/ 2 oz of the chopped chocolate. Add stevia or Swerve, to taste.
  5. After 2 hours of chilling the cheesecake pour the ganache topping over and top with remaining chocolate.
  6. Freeze another hour before serving.
    Store in an airtight container in the freezer for up to 1 month or chilled for up to 7 days.
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Keto and Low-Carb Diets for Fatty Liver Disease

Fatty liver disease, once a relatively uncommon condition, has reached epidemic proportions in many parts of the world. Although fatty liver can lead to serious health problems, it is also very responsive to lifestyle changes, especially carb restriction. Read on to learn how a well-balanced keto or low-carb way of eating may help prevent, improve, or potentially reverse fatty liver disease.

The Liver and Its Functions

Your liver is located on the right side of your abdomen behind the ribcage, dark reddish-brown in color, and normally weighs between 2.6 to 3.3 pounds (1.2 to 1.5 kg). The liver is the second-largest organ in your body and one of the hardest working. Primarily made up of specialized cells called hepatocytes, the liver performs hundreds of functions, including:

  • Processing amino acids (protein), fatty acids (fat), and glucose and fructose (carbs)
  • Storing and releasing vitamins and minerals, as needed
  • Producing bile that helps you digest fat
  • Detoxifying and metabolizing medications, alcohol, and other chemicals
  • Creating important proteins needed in the bloodstream, such as albumin and clotting factors

Under normal conditions, the liver contains a small amount of fat within the hepatocytes.

What Is Fatty Liver Disease?

Fatty liver occurs when more than 5% of the liver's hepatocytes are made up of triglycerides. This condition is also known as hepatic steatosis (1).

Although heavy alcohol intake can cause fatty liver, many people who have this condition don't drink excessively. In those with fatty liver who consume fewer than 1-2 standard drinks per day, the disease is referred to as non-alcoholic fatty liver disease (NAFLD).

Hepatic steatosis is the earliest stage of NAFLD, and it affects about 25% of people in Western countries. Some researchers refer to it as the first hit of the “multiple-hit” progression of fatty liver disease, although at this stage it can be reversed by lifestyle measures (2). Its hallmarks are high triglycerides and elevations of the liver enzymes ALT, AST, and GGT.

NAFLD can be diagnosed by a combination of ultrasound, CT scan, biopsy, and blood work.

Fatty Liver Disease Progression

Sometimes NAFLD remains stable and doesn't progress. On the other hand, fatty liver disease often isn't diagnosed until it has become the more serious condition non-alcoholic steatohepatitis (NASH), which is characterized by inflammation and liver cell damage. These changes occur as a result of increased oxidative stress, which is an imbalance between free radicals (unstable molecules that damage cells) and the body's ability to defend against them.

NASH can eventually progress to end-stage liver disease known as cirrhosis, wherein damaged liver cells die off and are replaced by scar tissue that impairs function that can lead to liver failure or liver cancer.

It's estimated that 30% of NAFLD progresses to NASH, and 20% of those with NASH go on to develop cirrhosis (3).

Even though most people with NAFLD don't end up with severe liver disease, excess fat in the liver is metabolically unhealthy. Indeed having NAFLD increases the risk of other disorders, including heart disease, kidney disease, and type 2 diabetes (4).

In addition, while most people who develop liver cancer have end-stage liver disease, recent research has shown a concerning association between the earliest stage NAFLD and liver cancer (5).

What Are the Risk Factors for Fatty Liver Disease?

NAFLD occurs in people who have one or more of the following risk factors:

Visceral Obesity

Also known as abdominal obesity or central obesity, visceral obesity refers to excess fat in the abdominal cavity that causes low-grade inflammation. It's estimated that 90% of obese adults have NAFLD (1). Additionally, the childhood obesity epidemic has led to a dramatic increase in kids being diagnosed with NAFLD (6).

Importantly, even individuals with a “normal” BMI may develop fatty liver if they carry too much weight around the midsection. This seems to be particularly common in certain Asian populations (7).

Insulin Resistance

Fatty liver is strongly linked to insulin resistance and the metabolic syndrome (8, 9). Indeed, it's estimated that NAFLD occurs in 60-80% of people with type 2 diabetes, a disease characterized by insulin resistance (9).

High Intake of Refined Carbs and Sugar-Sweetened Beverages

Excess calories from any source can lead to increased accumulation of liver fat, but refined carbs and sugary beverages are by far the worst offenders (10, 11, 12).

Gut Dysbiosis

Increasingly, researchers have suggested that an imbalance in colonic bacteria, compromised gut integrity ("leaky gut"), and other intestinal health issues may play a role in developing NAFLD (13, 14).

Genetic Predisposition

Certain genetic mutations make some people more likely to develop fatty liver than others. However, it's the interaction of genes and lifestyle that ultimately determines whether a person ends up with NAFLD (15).

How Much of A Role Does Diet Play in NAFLD?

Food choices – the amount and types of food you eat – can have a major influence on whether you develop fatty liver. Indeed, it may very well be the most important factor, given that eating large amounts of high-carb, highly processed foods drives insulin resistance, weight gain, and inflammation.

And fructose seems to be particularly concerning for liver health. Research has repeatedly shown that high fructose intake promotes insulin resistance and increased storage of fat in the liver (16, 17).

In a three-week study, obese adults ate 1000 extra calories per day in the form of candy, juice, and sweetened beverages in addition to their usual diets. By the end of the study, they experienced a significant 27% increase in liver fat even though their body weight only increased by 2% (11).

Many researchers feel that excessive consumption of sugar-sweetened beverages among children and adolescents is primarily responsible for the dramatic rise in NAFLD and NASH in these groups (18).

Importantly, drinking a lot of soda, fruit juice, or other sugary beverages isn't the only way a person can develop NAFLD. A combination of high carb and high calorie intake is sufficient.

During chronic overeating, any excess carbohydrate must undergo de novo lipogenesis (DNL), which literally means “making new fat.” During DNL, the liver converts excess carbs into triglycerides (fat), which is stored in the liver. Over time, this can lead to fatty liver (19).

Using Keto or Low Carb to Treat Fatty Liver Disease

Cutting back on calories and losing weight can help reduce liver fat. However, calorie-restricted diets are difficult to follow long term due to hunger and potential issues with thyroid or adrenal function.

On the other hand, a low-carb or keto diet is not only more effective for decreasing liver fat but can also be sustained indefinitely and help reduce insulin resistance (20, 21, 22, 23).

In a two-week study comparing a low-calorie diet to a non-calorie-restricted, low-carb diet in 18 adults with NAFLD, those in the low-carb group experienced a 55% reduction in liver fat vs. a 26% for the low-fat group (22).

In another study,14 adults with metabolic syndrome and NAFLD followed the Spanish Mediterranean Ketogenic Diet for 12 weeks. This diet limits carbs to 30 grams per day in the form of nonstarchy vegetables, is rich in fatty fish and olive oil, and allows moderate amounts of wine, meat, eggs, and cheese. At the conclusion of the study, all but one person experienced significant reductions in liver fat, including 3 who achieved complete resolution of NAFLD. Moreover, all 14 people no longer met the classification for metabolic syndrome (23).

Most recently, a team of Swedish researchers who placed 10 people with NAFLD on a low-carb, high-protein diet for 2 weeks reported rapid and dramatic reduction in liver fat, improvement in gut bacteria composition, and other beneficial changes. (24)

It's important to note that the controlled studies on low-carb and keto diets for NAFLD have been small and of short duration. However, the results have been very impressive. There are also many anecdotal reports of NAFLD being improved or reversed by a keto or low-carb lifestyle.

Additionally, although changes in liver triglycerides usually aren't measured in keto and low-carb studies in overweight and obese people, significant loss of visceral fat and decreased insulin resistance are often seen, suggesting reduction in liver fat content.

Specific Keto Foods That May Be Beneficial for NAFLD Green Tea

Green tea is rich in catechins, including an especially powerful one called epigallocatechin gallate (EGCG). In a 12-week controlled study, people with fatty liver who consumed tea containing at least 1 gram of catechins daily had a greater reduction liver fat, liver enzymes, and other markers of inflammation compared to the groups who consumed low-catechin green tea or a placebo beverage (25).

Foods High in Monounsaturated Fats

In addition to providing cardiovascular benefits, monounsaturated fatty acids (MUFAs) seem to have protective effects on liver health (26, 27). One study in overweight adults with type 2 diabetes found that a high-MUFA diet led to significant reductions in liver fat compared to a control diet, regardless of how much physical activity each group performed (27).

The best sources of MUFAs are olive oil, olives, avocados, macadamia nuts, almonds, and peanuts.

Whey Protein

Whey protein may be beneficial for those with fatty liver disease due to its ability to raise glutathione levels. Glutathione is an antioxidant your body produces to help neutralize free radicals and protect your cells. In one study of 38 patients with NASH, consuming 20 grams of whey protein per day for 12 weeks led to significant increases in glutathione levels, decreases in liver enzymes and markers of oxidative stress, and reduced liver fat (28).

Fatty Fish

Oily or fatty fish are rich in omega-3 polyunsaturated fatty acids (PUFAs), which have strong anti-inflammatory properties. In a detailed review of 10 controlled studies, omega-3 PUFAs were found to reduce liver fat and other markers of NAFLD and NASH (29).

Commonly consumed fish that are rich in omega-3 PUFAs include salmon, sardines, mackerel, herring, and anchovies.

Polyphenol-Rich Foods

Polyphenols belong to the group of compounds known as phytochemicals, which are antioxidants found in plant pigments. The catechins in green tea are one type of polyphenol, and researchers have identified at least 4,000 others. Early research suggests that foods high in polyphenols may be beneficial for people with NAFLD and NASH (30, 31).

Polyphenol-rich keto foods include berries, green vegetables, bell peppers, tomatoes, cocoa, coffee, wine, olives, and spices like turmeric and cinnamon.

Probiotics

As mentioned previously, an imbalance in gut bacteria is associated with fatty liver disease. In 2017, researchers who conducted a meta-analysis of seven studies concluded that probiotics may be helpful for reducing liver fat and liver enzymes in those with NAFLD. However, improvement among subjects varied greatly, which researchers partly attributed to the different probiotic strains, dosages, and length of treatment in the studies (32).

While it's too early to make recommendations for specific probiotic supplements, low-carb fermented foods like plain Greek yogurt, sauerkraut, and kimchi contain natural probiotics that support gut health and might potentially improve NAFLD.

Concerns About Keto Diets for Fatty Liver Disease

Although there are several studies demonstrating the benefits of keto diets for people with NAFLD, concerns have also been raised in light of several studies reporting that long-term ketogenic diets actually promote the development of fatty liver disease and oxidative stress in mice (33).

Importantly, the keto chow fed to the mice in these studies lacked certain nutrients, including choline and the amino acid methionine. In addition, they were also very low in protein.

It's likely that a very-high-fat, high-calorie ketogenic diet isn't a good idea for someone with NAFLD, as some of the excess calories will be stored as liver fat. A small study in people with NAFLD found that 14% of their excess liver fat came from dietary fat, 26% from excess carb intake, and the remainder from fatty acids released by their own body fat (34).

However, in addition to the impressive results seen in studies, many people who adopt a keto diet have reported improvement even reversal of NAFLD. A low-carb, high-fat diet tends to suppress appetite, leading to a spontaneous reduction in calorie intake. Therefore, overeating isn't a problem for most keto dieters.

Overall, a well-balanced, nutrient-dense keto or low-carb lifestyle appears to be safe and highly effective for those with NAFLD.

Take Home Message

NAFLD is characterized by insulin resistance and is strongly associated with metabolic syndrome. Although it may remain stable, it can also progress to more serious forms of liver disease, such as NASH, cirrhosis, and even liver cancer.

Because excessive intake of refined carbs and especially fructose play such a large role in driving liver fat storage and insulin resistance, minimizing these foods – or better yet, avoiding them altogether – is a great first step.

However, in order to prevent disease progression and potentially reverse fatty liver, consider adopting a low-carb or keto lifestyle that provides adequate rather than excessive calories, high-quality protein, and healthy fat. Additionally, make an effort to include very-low-carb foods and beverages that are beneficial for liver health in your diet on a regular basis.

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Thursday, March 29, 2018

Low-Carb Tex Mex Migas

Move over scrambled eggs, there’s new eggs in town and they’re causing a stir! Don’t get me wrong, I love a good simple scramble but sometimes it’s good to shake things up a bit right guys? Ready in just 15 minutes this Keto Tex Mex Migas is one of the tastiest easy egg breakfasts there is. Just make sure to have some keto tortilla chips and you are good to go!

The crunch from the low carb nachos against the fluffy, flavoursome eggs really makes it the king of breakfasts. I love to serve this one for brunch on a Sunday. It’s great one for sharing.

Feel free to add avocado and hot sauce to serve, this makes it extra tasty. I hope you enjoy it as much as I did.

Preparation time
Hands-on:    15 minutes
Overall:     15 minutes
Nutritional values (per serving)
Total Carbs 12.7 grams
Fiber 6.2 grams
Net Carbs 6.5 grams
Protein 20.7 grams
Fat 32.5 grams
of which Saturated 12.6 grams
Energy 422 kcal
Magnesium 80 mg (20% RDA)
Potassium 527 mg (26% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (21%), fat (72%)

Ingredients (makes 4 servings)
  • 2 heaped tbsp ghee or butter (30 g/ 1.1 oz)
  • 3 regular 8-inch Keto Tortillas (105 g/ 3.7 oz) - will take an additional hour to prepare, can be made in advance
  • 1 large red pepper, chopped (164 g/ 5.8 oz)
  • 1 small brown onion, chopped (70 g/ 2.5 oz)
  • 2 cloves garlic, finely diced
  • 1 jalapeno pepper, sliced (14 g/ 0.5 oz)
  • 8 large eggs
  • 1 cup cherry tomatoes, halved (150 g/ 5.3 oz)
  • ½ cup grated cheddar cheese (57 g/ 2 oz)
  • ¼ tsp sea salt or to taste
  • ¼ cracked black pepper
To serve:
  • 2 small spring onions, sliced (10 g/ 0.4 oz)
  • 1 tbsp chopped fresh cilantro
Optional toppings:
  • 1 tbsp Sriracha sauce (15 ml) - you can make your own
  • 1 tbsp lime juice (15 ml)
  • 1 large avocado, sliced (200 g/ 7.1 oz)
Instructions
  1. Preheat the oven to 180 C/ 355 F (fan assisted). Prepare and bake the keto tortilla chips if you don't have any. The tortilla chips can be made in advance and kept in an airtight container for up to a week.
  2. Whisk the eggs, salt and pepper together in a mixing bowl and add ¼ cup of grated cheese (half of the total amount).
  3. Heat the ghee or butter in a non-stick frying pan on a low-medium heat. Add the chopped peppers, onion and jalapeño. Fry for 3 – 4 minutes until the onions become translucent. Add the tomatoes and cook for 2 further minutes. Add the garlic for 1 further minute. Add the eggs and cook to your liking.
  4. Place in the tortilla chips. Some wedged underneath and others round the side.
  5. Sprinkle with the remaining cheese and bake in in the over for 3 minutes until the cheese melts.
  6. Remove from the oven and serve with chopped fresh cilantro and spring onion. Optionally, add avocado, lime, sriracha hot sauce and a sprinkling more of cracked black pepper.
    Best served fresh but can be stored in the fridge for 1 day.
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Tuesday, March 27, 2018

Low-Carb Bruschetta Feta Dip

You know those recipes that you make and take one bite and just know that it’s going to be a lifelong favorite?

This Keto Bruschetta Feta Dip is one of those. It’s so delicious! It can be served on grain-free crackers, on top of low-carb toast for breakfast (my favorite), or as a dip for fresh vegetables. It makes a great party appetizer!

Preparation time
Hands-on:    10 minutes
Overall:     10 minutes
Nutritional values (per serving)
Total Carbs 2 grams
Fiber 0.3 grams
Net Carbs 1.7 grams
Protein 4.1 grams
Fat 11.8 grams
of which Saturated 5.6 grams
Energy 123 kcal
Magnesium 6 mg (1% RDA)
Potassium 91 mg (5% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (13%), fat (82%)

Ingredients (makes 16 servings) Feta Base:
  • 8 oz feta (226 g)
  • 8 oz full-fat cream cheese (226 g)
  • ⅓ cup full fat yogurt (83 g/ 2.9 oz)
  • 2 tbsp olive oil (30 ml)
  • 1 tbsp lemon juice (15 ml)
  • pinch of fresh cracked black pepper
Bruschetta:
  • 1 pint cherry tomatoes, quartered (284 g/ 10 oz)
  • 1 garlic clove, minced (3 g/ 0.1 oz)
  • 2 heaped tbsp grated Parmesan cheese (20 g/ 0.7 oz)
  • ⅓ packed cup basil, minced
  • 3 tbsp olive oil (45 ml)
  • 1 tbsp red wine vinegar (15 ml)
  • ½ tsp sea salt
Instructions
  1. Combine the feta base ingredients in a food processor and blend until smooth. Place in a serving dish and smooth out the top.
  2. In a medium bowl combine the Bruschetta ingredients.
  3. Top the feta dip with the bruschetta mixture and serve with your favorite keto crackers. Store in an airtight container chilled for up to 5 days.
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Monday, March 26, 2018

14 New Recipes Added to KetoDiet

Hi friends, a new update will be out very soon!

The next update of KetoDiet & KetoDiet Basic for iOS (iPhone/ iPad) has been released and will be available to download on your device in the next 24 hours. Make sure you have the latest version by launching App Store and switching to the Updates tab.

Although this is an iOS only update, we've been working on Android and will release an update in the next few weeks.

New Recipes

For this new update I created 14 new low-carb, keto & paleo/primal recipes!

You will find 4 new recipes in the Starter Set, 4 recipes in Salad Edition, 2 recipes in Easy & Simple, 2 recipes in Extra Low-Carb, 1 recipe in Food Lover's, and 1 recipe in All-Time Favorites.

Note that if you have already purchased any optional recipe packages, they will be updated automatically (no additional purchase required).

4 new recipes added to Starter Set
  • Bacon-wrapped pork tenderloin
  • Denver omelet
  • Cinnamon chia pudding
  • Spinach & egg breakfast bake
10 new recipes added to Optional recipe packages
  • Beef ramen
  • Blue cheese dressing
  • Cauliflower breakfast casserole
  • Classic wedge salad
  • Jalapeno-lime vinaigrette
  • Nebraska meat pies
  • Paleo egg muffins
  • Salmon chowder
  • Taco salad in a tortilla bowl
  • Vanilla custard chia pudding

Other Features
  • 80 recipes in KetoDiet Meals improved & simplified instructions and new photos.
  • KetoDiet has been upgraded to used the latest USDA data set.
  • New commonly used KetoDiet ingredients have been added to the food database.
  • Implemented GDPR guidelines for EU countries. EU citizens will have to offer explicit consent before they can enable Data Sync. Consent can be withdrawn at any time. This change only affects users in the EU.

Want to help us take KetoDiet to the next level?
If you find our Apps useful, please, leave a review on the AppStore/ Google Play. It's the best thing you can do to support us.
Thank you!

Future features
  • Unify KetoDiet Meals with KetoDiet blog meals so that any filtering can be applied universally
  • Allergy filtering options
  • Apple HealthKit & Watch support
  • Custom Ingredients: adding custom serving sizes and being able to specify values per slice, tablespoon, cup, etc.
  • Enable cloning & editing KetoDiet Meals
  • Add option for recipe notes in custom meals so that you have all you need to make your favourite recipe (instructions, cooking time etc.)
  • Universal search across all recipes, meals and ingredients when adding them to the Planner
  • Basket: improvements when adding meals from the Planner so they always list minimum amounts required to make a recipe, even if you only eat one serving in a given period of time.
  • Integration with KetoDiet diet plans: my free and premium keto diet plans with just one click
  • KetoDiet Challenges & community integration
  • More tracking options: hunger, activity, etc.
  • Add nutrition facts to hundreds of recipes included in my cookbooks so you can quickly add them to the Planner
  • and more features can be found here

Features are driven by your feedback! Feel free to leave a comment if you have anything else you would like us to add and if it's something we can do, we'll do our best to implement it in future updates.

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Sunday, March 25, 2018

7 Surprising Sources of Hidden Carbs

Following a low-carb or keto diet seems pretty easy: You simply avoid high-carb foods and stick to foods that are allowed. But in our modern world, hidden carbs seem to lurk around every corner, even in foods considered “safe.”

And depending on your personal carb tolerance, they may greatly reduce your ability to meet goals for weight loss or maintenance, blood sugar control, and/or staying in ketosis. Read on to learn how to identify and minimize your intake of these potential keto saboteurs.

1. Meat and Poultry

Overall, meat is a great low-carb option and a staple food for many keto dieters. However, a few types do provide a fair amount of carbs. It's a good idea to be aware of which forms of meat and poultry aren't considered “free” from a carb standpoint.

Liver

Unlike most organ meats, liver typically provides carbs. This makes sense, since an animal's liver stores glucose (sugar), just as like a human's does.

Although chicken liver and turkey liver contain less than 1 gram of carb per serving, many other types of liver have more than twice that amount.

Here are the carb counts for 100 grams (3.5 ounces) of cooked liver from different animals:

  • Beef liver: 5.1 grams (1)
  • Goose liver pate: 4.7 grams (2)
  • Pork liver: 3.8 grams (3)
  • Veal liver: 3.8 grams (4)

Keep in mind that organ meats are very nutritious and needn't be avoided, as long as you account for the carbs they contain.

Processed Meats

Generally speaking, fresh meats are more nutritious than processed types like sausage, bacon, and sandwich meat. However, eating processed meat occasionally is enjoyable and likely safe for most people.

On the other hand, carb counts for processed meats can range from zero all the way up to 9 grams per serving. Therefore, it's important to read ingredients lists on any packaged meats you consume to check for sugar, starch, and other carb sources. Importantly, even when ingredients are similar, carb content may vary significantly among brands.

For instance, one brand of pork sausage contains 8 grams of carb per 100 grams (5), whereas the same amount of another brand contains 1.5 grams of carb (6). Additionally, many sausages contain gluten, which most low-carbers prefer to avoid.

However, if you read the ingredients list, you'll see that they both contain sugar, MSG, and preservatives – none of which you probably wish to consume.

If your aim is to live a healthy keto lifestyle, stick to brands that don't use sugar, high fructose corn syrup, or questionable additives.

2. Seafood

Because it's well known for being a great source of anti-inflammatory omega-3 fats, seafood may seem like an ideal choice for keto and low-carb dieters. While this is true of finfish and certain shellfish like shrimp and lobster, many shellfish in the mollusk category contain more carbs than you may be aware of – even if it is fresh, steamed and doesn't contain any other ingredients.

In fact, depending on your personal carb goal, a large platter of assorted seafood could push you over your daily limit.

Here are the average carb counts for 100 grams (3.5 ounces) cooked of various mollusks:

  • Mussels: 7.4 grams (7)
  • Eastern Oysters: 5.5 grams (8)
  • Pacific Oysters: 4 grams (9)
  • Scallops: 5.4 grams (10)
  • Clams: 5.1 (11)

And although plain crab meat is essentially carb free, look out for imitation crab, which is often used in seafood salads – especially at buffets – because it's much less expensive than crab. Also known as surimi, imitation crab contains fish mixed with sugar, potato starch, tapioca starch, and/or cornstarch, which may result in a grand total of 11 grams of carb per serving 100-gram serving (12).

Seafood is undeniably tasty and nutritious, and there's no reason to avoid mollusks altogether if you like them, provided you're aware of how many carbs they contribute to your daily tally.

3. Low-Carb Sweeteners

Most natural low-carb sweeteners and artificial sweeteners are carb free or nearly so in their pure form. Indeed, stevia, monk fruit, sucralose, aspartame, and others don't contain any carbs in liquid form when the sweetener itself is the only ingredient.

However, in granulated or powdered form, they are often combined with dextrose or maltodextrin – forms of sugar – to maintain optimal texture and prevent caking.

Each packet of Splenda (sucralose) (13), Equal (aspartame) (14), or Truvia (stevia) (15) contains about 1 gram of carb from maltodextrin. If you only use a couple of packets per day, this may not amount to much. On the other hand, if you use a couple of packets in your coffee, iced tea, and other beverages throughout the day, your carb intake from sweeteners alone may add up to 10 grams or more. Clearly, this could impact your ability to stay within your ideal carb range.

Fortunately, there are many sugar-free, carb-free options you can replace those packets with, which can be found in this guide to keto and low-carb sweeteners. Not only will the natural sweeteners help you stay within your daily carb limit, but they're healthier than artificial sweeteners, which contain chemicals that have been linked to health problems.

4. Condiments

Condiments add flavor and zest to foods, often with very few carbs. For instance, most of the carbs in herbs and spices are at least 50% fiber. Additionally, because they're quite potent, usually only small amounts are added to food.

However, there are other condiments that may seem “safe,” yet contain ingredients that drive up their carb counts, which could potentially cause problems when used in typical amounts.

Here are the average carb amounts in 1 Tablespoon (15-20 ml) of popular condiments:

  • Seasoned rice vinegar: 4 grams (16); includes sugar and high fructose corn syrup
  • Balsamic vinegar: 3 grams (17); includes grape juice
  • White balsamic vinegar: 10 grams (18); includes sugar and fruit puree
  • Ketchup: 5 grams (19); includes high fructose corn syrup
  • BBQ sauce: 4.5 grams (20); includes high fructose corn syrup and molasses
  • Sriracha chili sauce: 3 grams (21); includes sugar and honey
  • Teriyaki sauce: 3 to 9 grams (22); includes sugar and modified food starch

Fortunately, there are alternative condiments that contain few if any carbs:

  • Apple cider vinegar, red wine vinegar, and plain rice vinegar are all carb free.
  • Fish sauce
  • Tamari which is also gluten-free, coconut aminos, or plain soy sauce can be used in place of teriyaki sauce, with carb-free sweetener added, if needed.
  • You can make your own sugar-free ketchup, BBQ sauce, sriracha sauce, and other homemade basics such as dressings, sauces and seasonings. Here's a list of condiments you can make at home.
5. Restaurant Food

Restaurant dining can be a landmine for low-carb and keto dieters. Simply avoiding rice, bread, potatoes, and other high-carb foods isn't always enough, because restaurants often add sugar, starches, and flavor enhancers that are high in carbs. Indeed, many may be lurking in your presumably keto-friendly meal of meat and vegetables.

For breakfast, you may feel confident when ordering scrambled eggs or an omelet with meat and vegetables. However, some of the larger restaurant chains in the US are notorious for adding pancake batter to their eggs to create a fluffier end result.

Fortunately, restaurants are required to provide information regarding ingredients due to potential allergens. The best practice is to always request that foods be prepared without any added sugar, starch, preservatives, or other carb-containing ingredients.

The KetoDiet App includes a restaurant database with complete nutrition facts and will help you make the right choices when eating out!

6. "Low-Carb" and "Sugar-Free" Products

Products marketed as “low-carb” or “sugar-free” may be surprisingly high in net (digestible) carbs.

Many of these products contain sweeteners and other ingredients that are capable of raising blood sugar and insulin levels, thereby signaling your liver to produce fewer ketones.

Sugar Alcohols

For instance, several popular low-carb bars are sweetened with maltitol or sorbitol, sugar alcohols that is partially broken down into glucose in the small intestine and absorbed into the bloodstream (23, 24).

Therefore, a bar marketed as having “2 grams of net carb” may end up affecting you as though it had several times this amount. Sugar-free gum and mints are typically sweetened with sugar alcohols that can be partially absorbed into your system. Therefore, if you consume a lot of these items throughout the day, you may be taking in more carbs than you're aware of.

In addition, many people have reported that maltitol causes several unpleasant side effects, such as gas, bloating, and loose stools.

Isomaltooligosaccharides (IMOs)

Although naturally occurring fiber in foods isn't digested and absorbed, certain types of processed fiber can be.

Isomaltooligosaccharides (IMOs) are made from maltose, which is a simple sugar like glucose. Although IMOs were previously believed to bypass digestion and absorption in the small intestine, research has shown that they are partially absorbed like sugar and other non-fiber carbs (25, 26). However, the extent to which IMOs affect blood sugar and ketone levels seems to vary from person to person. Therefore, it's best to test your own levels to see how you respond.

Although some food manufacturers have replaced IMOs with other fibers that don't raise blood sugar or jeopardize ketosis, they can still be found in many low-carb and sugar-free products.

Again, whenever purchasing processed foods, it's very important to read the ingredients label carefully in order to identify hidden carb sources.

7. Medications and Supplements

Finally, hidden carbs can come from non-food sources, such as medications and nutrition supplements like vitamins, minerals, and herbs.

Although it probably comes as no surprise that flavored cough syrups or throat lozenges contain sugar, there are other medications that don't have a sweet taste yet contain cornstarch. For a naturally carb-free alternative for the common cold, try drinking hot peppermint tea or warm water mixed with a tablespoon of apple cider vinegar. In addition, gargling with salt water can be very effective for relieving a sore throat.

The same holds true for vitamins and other supplements. Or course, the amount of cornstarch and other carb sources in each tablet is very small. If you don't take many medications or supplements, your carb intake from these sources is unlikely to make much of an impact on your progress.

However, if you take multiple medicines, vitamins, or other supplements and are sticking faithfully to your daily carb limit yet not experiencing the blood sugar or weight loss results you're after, it's worth looking at the ingredients lists of these items to see if they contain hidden carbs. If so, you may want to replace them with brands that don't have carb-containing additives.

Take Home Message

Hidden carbs aren't much of a concern for people who eat a standard diet. However, for those on keto diets, they definitely can be.

Although consuming less than five “hidden” carbs per day probably won't affect your progress much, it's clear that a few carbs here and there can easily add up to far more over the course of the day.

If your goal is to remain within a very-low-carb range for weight loss or diabetes management, these hidden carbs may cause problems with stalls, carb cravings, or failure to meet blood sugar targets.

Ultimately, it's best to eat fresh food that you prepare yourself so you can control the ingredients. However, this may not be possible or practical all the time. Therefore, reading labels for carb sources, requesting that food be prepared without added sugar or starch at restaurants, and being mindful of how many carbs are found in certain “safe” foods is your best bet for staying on track with your keto or low-carb lifestyle.

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Thursday, March 22, 2018

Keto New York Cheesecake

Oh the lip smacking noises that came from the kitchen when This New York Keto Cheesecake was given to Mr B, my chief taste tester! I think it’s safe to say it went down a treat. I hope you and your loved ones enjoy it too.

Generously serves 12 but freezes really well so you can save some slices for a rainy day… if you don’t demolish them all first!

A classic that I hope you’ll make time and time again. Made from a base of almonds and grass-fed butter and filled with cream cheese, cream, lemon and a little Keto friendly sweetener.

No hidden nasties or preservatives in this one, just whole-food goodness and a sprinkling of love! Enjoy guys.

Preparation time
Hands-on:    15 minutes
Overall:     1 hour 10 minutes
Nutritional values (per slice)
Total Carbs 0.8 grams
Fiber 0.3 grams
Net Carbs 0.5 grams
Protein 1.4 grams
Fat 5.1 grams
of which Saturated 1 grams
Energy 53 kcal
Magnesium 7 mg (2% RDA)
Potassium 37 mg (2% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (10%), fat (86%)

Ingredients (makes 12 servings) Base:
  • 2 cups almond flour (200 g/ 7.1 oz)
  • 6 tbsp melted butter (90 ml/ 3 fl oz)
  • Optional: 3–5 drops stevia
Filling: Topping:
  • 1 ¼ cup whipping cream (300 ml/ 10.1 fl oz)
  • Optional: 1 ¼ cups fresh blackberries (180 g/ 6.3 oz) or any low-carb berry jam*
Instructions
  1. Preheat the oven to 160 C/ 320 F (fan assisted). Mix the ground almonds and butter in a bowl to form a dough.
  2. Lightly grease a non-stick 9 inch/ 23 cm loose bottom cake tin to prevent sticking. (Line the base with greaseproof liner if required.)
  3. Press the almond mix into the base of the tin and cook for 10 – 15 minutes until golden. Remove from the oven and allow to cool.
  4. Turn up the oven to 180 C/ 355 F (fan assisted). Add the erythritol, arrowroot and cream cheese to a mixing bowl. Whisk using an electric whisk until combined. Add the eggs and beat well. Slowly add the cream and whisk till smooth. Stir through the lemon zest and vanilla.
  5. Spoon the mix onto the base and level with a spatula.
  6. Loosely cover with tin foil and bake in the oven for 30 minutes. (This prevents the cheesecake going too brown on top). Remove the tin foil and cook for a further 10 minutes.
  7. Remove from the oven. Loosen around the cake sides with a palate knife. This prevents the cheesecake cracking as it cools.
  8. Allow to fully cool and then place in the fridge to set (4 hours to overnight).
  9. Whip the cream until thick. Spread evenly on top of the Keto cheesecake using a palate knife.
  10. Slice and serve! Store in fridge for up to 3 days or freeze for up to 1 month.
    Option to blitz the fresh blackberries and serve on top.
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