Thursday, February 28, 2019

KetoDiet App Got Even Better: 1,300 Recipes & Thousands of Restaurant Meals

Hi friends, I have some exciting news for you!

The next update of KetoDiet & KetoDiet Basic has been released an is available to download! Make sure you have the latest version by launching App Store and switching to the Updates tab (or Google Play under the My Apps section).

50 New Keto Recipes

In this release we added 50 new low-carb and keto recipes exclusive to the KetoDiet App. As always new recipes are added at no extra cost! To browse through the 50 brand new recipes, simply type "new" in the search bar under the KetoDiet Meals section.

That brings the total to 1,300 keto recipes included in our app and still counting! So far we have:

  • 350 recipes in the KetoDiet Meals section, no in-app purchases or subscriptions required to access all recipes
  • 950 recipes in the KetoDiet Blog section fully integrated in our app (with more recipes added daily)

Over 30 New Restaurants

In this release we also added over 30 new restaurants to help you make the right choices when eating out. We verify every single entry to ensure the most accurate nutritional data and we don't rely on crowd-sourced data. Here are the restaurants we have added in this update:

99 Restaurant & Pub, A&W All American Food, Baja Fresh, Baton Rouge Steakhouse & Bar, Boston Market Buffalo Wild Wings, Cafe Rio, Captain D's, Carrabba's Italian Grill, Cheddar's, Corner Bakery Café, Cosi, Crust Gourmet Pizza Bar, Del Taco, Firebirds Wood Fired Grill, Foster's Grille, Hooters, Le Peep, Long John Silver's, Moe's, Ocean Basket, Original Joe's, Peet's Coffee, Pizza Express, Red Lobster, Ricky's, Roti, Salad and Go, Smash Burger, Souplantation and Wing Stop.

Wait... Still No Subscription Fees???

Absolutely! We never had subscription fees or any other type of recurrent payments in our app. That has not changed. You only pay once — that's it!

Our goal is to make the best low-carb app for everyone who wants to follow a healthy low-carb diet. With every update, we bring new features and we constantly update our content.

Our app is more than just a basic keto tracker:

  • Our content in terms of recipes, guides, nutritional advice, expert articles etc. is second to none. No other app comes close to what we provide to support our users and help them make the right choices.
  • We offer additional support via our Facebook Support Group.
  • We run free KetoDiet Challenges to motivate and support people on their keto journey and share their stories in our closed community. Full integration with the KetoDiet App is in our to-do list.
  • Running one of the most popular low-carb blogs and being actively involved in the keto community really helps us understand how to best help people achieve their goals.

Frequent Updates in KetoDiet

Since the release of KetoDiet in 2012, we have continuously been working on new recipes and features in order to create the best and most complete low-carb app.

Please note that software development takes time. We release new updates and add new features as often as we can — you can find a complete list of features to be added here.

The next update will bring some new features so stay tuned!

Your Feedback Matters

I want to thank you all for your amazing support! It enables us to keep working on our app to make it the best we can. We are working hard on the next update that will bring new features and improvements — all driven by your feedback.

If you love KetoDiet, please leave a review on the AppStore or Google Play. It only takes a minute and makes a tremendous difference to us. It's the best way to help us take KetoDiet to the next level. Thank you!

Giveaway: KetoDiet App and 30-Day Keto Diet Plans!

To celebrate the new release of our app, I'm giving away 10 copies of our fully featured KetoDiet App plus 10 copies of my Premium 30-Day Keto Diet Plans & Guide. All you need to do is to answer the following question by leaving a comment below:

What benefits have you experienced by following a low-carb diet?

a Rafflecopter giveaway

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Wednesday, February 27, 2019

Keto Instant Pot Red Wine Pork Stew

This quick keto Instant Pot Red Wine Pork Stew is a cozy and comforting recipe for the cooler winter months. Call this comfort food at its best.

We’re using the Instant Pot to make the stew come together in less than an hour but you could choose to cook it the traditional way as well. If you decide to do that you’ll need to make the stew in a dutch oven and keep the same instructions up until the final step where you’ll cover and cook for 4 hours at 135° C/ 275° F in the oven. Both methods are great but we love the fast cook time of the pressure cooker!

You can also use a slow cooker and cook the stew on high for 3-4 hours, or on low for 6-8 hours. Browning the meat and aromatics is always optional but highly recommended!

Join my giveaway and win an Instant Pot! Simply visit my YouTube Channel and check the description of my video for details.

Preparation time
Hands-on:    10 minutes
Overall:     35 minutes
Nutritional values (per serving)
Total Carbs 6.3 grams
Fiber 1.9 grams
Net Carbs 4.4 grams
Protein 27 grams
Fat 41 grams
of which Saturated 11.3 grams
Energy 547 kcal
Magnesium 46 mg (11% RDA)
Potassium 694 mg (35% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (22%), fat (74%)

Ingredients (makes 4 servings)
  • 1/4 cup olive oil or ghee (60 ml/ 2 fl oz)
  • 3 cloves garlic, minced
  • 1 small red onion, diced (60 g/ 2.1 oz)
  • 1 tsp fresh rosemary or 1/2 tsp dried rosemary
  • 1 tsp fresh thyme or 1/2 tsp dried thyme
  • 1/2 tsp cayenne pepper, or to taste
  • 1/2 tsp black pepper
  • 1 tsp sea salt, or to taste
  • 2 tbsp American or Dijon mustard (30 ml)
  • 1 cup crushed tomatoes (240 g/ 8.5 oz)
  • 1 cup dry red wine (240 ml/ 8 fl oz)
  • 600 g chunks of pork shoulder (1.3 lbs)
Instructions
  1. Set the Instant Pot to Sauté, add in the olive oil. Once hot add in the garlic and onion, sauté 3-4 minutes until soft. Add in the spices and herbs and saute 30 seconds.
  2. Add in the mustard and tomatoes, stir.
  3. Add the pork the the Instant Pot and pour over the red wine.
  4. Place the lid on the Instant Pot and cancel the Sauté function. Set to Meat/Stew, it should set to high pressure for 35 minutes.
  5. Once the cook time is over manually release the vent. Remove the meat and stir the stew, or blend with an immersion blender for smooth, thick sauce.
  6. Serve or let or cool down and store in the fridge for up to 4 days, or freeze for up to 3 months.
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Tuesday, February 26, 2019

Keto Bacon Cheeseburger Cups

These low-carb cheeseburger cups need to come with a public safety warning. Hoooooly moly, they are so good! Imagine every single little wonderful thing about a cheeseburger, then take off the bun.

Beefy. Cheesy. Tangy. Moreish.

These keto cups tick every single box. AND they clock in at under 3 grams of net carbs! I made mine using oversized muffin tins, so if you have standard muffing tins, you could make even more.

You can have these made and on the table in just over half an hour and they make perfect lunchbox fillers too. Enjoy!

Remember to use the "clone" feature in the KetoDiet App when making any adjustments. This way you can modify, remove or add any ingredients, or adjust the number of servings in any recipes that we share on the KetoDiet blog!

Preparation time
Hands-on:    20 minutes
Overall:     35 minutes
Nutritional values (per cup)
Total Carbs 3.1 grams
Fiber 0.7 grams
Net Carbs 2.5 grams
Protein 16.6 grams
Fat 24.8 grams
of which Saturated 10.6 grams
Energy 298 kcal
Magnesium 23 mg (6% RDA)
Potassium 301 mg (15% EMR)

Macronutrient ratio: Calories from carbs (3%), protein (22%), fat (75%)

Ingredients (makes 10 cups)
  • 12 thin-cut bacon slices (300 g/ 10.6 oz)
  • 500 g minced beef (1.1 lb)
  • 1 small brown onion, chopped finely (70 g/ 2.5 oz)
  • 1 tsp garlic powder
  • 1/2 cup sugar-free tomato sauce (120 ml/ 4 fl oz)
  • 1/2 cup full-fat cream cheese (120 g/ 4.2 oz)
  • 6 tbsp sugar-free tomato ketchup (90 g/ 3.2 oz) - you can make your own ketchup
  • 6 tsp American mustard or Dijon mustard
  • 1 cup grated cheddar cheese (113 g/ 4 oz)
  • 1/3 cup sliced pickles (52 g/ 1.8 oz)
Instructions
  1. Preheat the oven to 220 °C/ 430 °F. I sprayed my muffins tins lightly with olive oil. I don’t think this is essential but didn’t want my bacon to stick.

  2. Cut the bacon slices in half (I asked my delicatessen to slice mine half the usual thickness), and wrap them around the inside of the holes in the muffin pans, and then lay the excess across the bottom.
  3. Bake for 10 minutes and remove from oven. Leave oven turned on.

  4. While the bacon is cooking, brown the minced beef and onion in a frying pan, along with the garlic powder, until cooked.
  5. Add the cream cheese and tomato sauce (passata) and stir until melted and well combined.

  6. Spoon the mince mixture into each of the bacon cups and then top with tomato ketchup and mustard.

  7. Pile grated cheese on top and then bake for a further 12 minutes.

  8. Serve 2-3 cups with a pickle slice on top.

  9. Store in a container in the refrigerator for up to 5 days.

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Monday, February 25, 2019

Keto Mocha Chia Breakfast Bowl

I don't always eat breakfast but I never miss my morning cup of coffee with cream. So what if you could use coffee to make a tasty and nourishing chia bowl?

Chia pudding is so easy to make and it's a convenient keto-friendly breakfast option. It's a life saver for those who are always busy! I just make a double batch and keep it all in a container ready to prepare a quick breakfast meal.

And it's so versatile. For an extra crunch I like to top my chia pudding with some simple keto cereal, toasted coconut chips, flaked almonds or cacao nibs. If you can spare a few more minutes, you can even use the chia pudding base to make sugar-free chia parfaits!

This meal is relatively high in total carbs and fibre, and low in net carbs. To learn how fibre can help keep your blood sugar levels stable, read this post: Total Carbs or Net Carbs: What Really Counts?

Preparation time
Hands-on:         5 minutes
Overall:      20-30 minutes
Nutritional values (per serving)
Total Carbs 14.4 grams
Fiber 9.1 grams
Net Carbs 5.2 grams
Protein 8.9 grams
Fat 32.2 grams
of which Saturated 16 grams
Energy 366 kcal
Magnesium 107 mg (27% RDA)
Potassium 441 mg (22% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (10%), fat (84%)

Ingredients (makes 3 servings) Optional swaps and add-ons: Instructions
  1. Prepare the 5 Ingredient Keto Chocolate Cereal. If you make a full batch of my cereal, you'll have enough to make twenty chia breakfast bowls.
  2. Meanwhile, place the coconut milk, almond milk, coffee, almond butter, cinnamon, cacao powder and Erythritol into a blender. Process for a few seconds until smooth and frothy.
  3. Pour the mocha mixture into a bowl and add chia seeds. Using a spoon, stir and set aside for 20-30 minutes. If needed, stir once more half way through so the the chia seeds can soak in the mocha mixture.
  4. Divide the mixture between 3 bowls or jars (about 150 g/ 5.3 oz each serving).
  5. Just before serving, top with the keto cereal or any desired toppings. The chia pudding can be stored in the fridge in a sealed jar or bowl for up to 5 days. Always add the topping just before serving.
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Sunday, February 24, 2019

Should I Buy Organic Fish and Seafood Products?

In response to recommendations by major health organizations, many people — including those following a low-carb or keto diet — have increased the amount of seafood they eat. Although research has shown a strong link between regular consumption of certain fish and reduced disease risk, there are also concerns about the health and environmental impact of current seafood trends.

In this article, I'll discuss the benefits and risks of including fish and shellfish in your diet and provide recommendations for making the healthiest and most sustainable choices.

Benefits of Seafood Excellent Source of Omega-3 Fats

Many of seafood's benefits have been attributed to the long-chain omega-3 polyunsaturated fatty acids (PUFAs) found in fatty or oily fish like salmon, sardines, mackerel, herring, and anchovies.

The two omega-3 PUFAs that have evidence-based health benefits are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These healthy fats may help reduce inflammation that's at the root of heart disease, autoimmune disease, and other chronic health conditions (1). EPA and especially DHA are also crucial for proper brain and eye development from conception through childhood, and they remain important for cognitive function throughout our lives (2, 3).

DHA and EPA are found mainly in animal products, although algae also contains DHA. Fatty fish is the best source of these omega-3's, and studies suggest that eating it on a regular basis may help reduce disease risk.

Research on Fish High in Omega-3 PUFAs
  • Heart disease: A large review examining the risks vs. benefits of seafood consumption concluded that consuming fatty fish 1-2 times per week reduces the risk of having a fatal heart attack by 36% (4).
  • Ulcerative colitis: A small 8-week controlled trial in patients with ulcerative colitis found that consuming 2 servings of salmon per week led to a reduction in inflammatory markers and a significant decrease in self-reported symptoms (5).
  • Liver cancer: A systematic review of 11 observational studies found a strong association between high consumption of fatty fish and reduced risk of liver cancer (6).
Research on Fish of All Types

Fish may also provide health benefits beyond omega-3 PUFAs:

  • Cognitive function: Studies have linked frequent consumption of all types of fish to increased brain gray matter and improved cognitive function in older adults, independent of omega-3 intake (7, 8).
  • Breast cancer: Researchers who analyzed data from more than 9,000 women over a 27-year period found that consuming 4 or more servings of fish per week was associated with a lower risk of breast cancer than consuming 2 or fewer servings of fish per week (9).
Concerns About Seafood

Although the health benefits of seafood are impressive, legitimate concerns have been raised about it.

Mercury

Mercury (technically methylmercury) is a heavy metal that can have devastating effects on human health at high levels of exposure, especially the brain, nerves, and heart. Over time, concentrations in our oceans have increased, due in large part to burning fossil fuels and mining coal in order to meet the world's growing energy demands.

Our main exposure to mercury is through the food chain. Algae becomes contaminated by mercury in the ocean, and small fish consume it. These small fish are then eaten by larger fish that store mercury in their fat, and these larger fish are consumed by humans.

The amount of mercury in fish varies greatly, with large predator fish like shark, King mackerel and swordfish having the most mercury and smaller fish and shellfish having the least.

As part of a large 2014 study, over 10,000 people filled out questionnaires about their seafood consumption within the previous month. Although fewer than 5% of the respondents had elevated blood mercury levels, those who reported eating high-mercury fish were 4 times more likely to have excessive mercury in their blood than people who mainly ate other types of seafood (10).

Importantly, selenium helps counteract the damaging effects of mercury, and seafood is an excellent source of selenium. However, in the case of high-mercury fish, the ratio of selenium to mercury may be too low to prevent mercury toxicity (11).

Because mercury can disrupt normal brain development in babies, the US Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) recommend that pregnant and nursing women limit their intake of fish moderate in mercury and avoid fish high in mercury altogether.

For others, although the effects of low-level mercury exposure over time aren't known, research suggests that the benefits of consuming most types of fish outweigh the risks (4).

PCBs and Dioxins

Polychlorinated biphenyls (PCBs) and dioxins are highly toxic pollutants found in several foods, including meat, vegetables, and seafood. Dioxins are created during treatment of waste products and production of herbicides and pesticides. PCBs were previously used in electrical equipment, plastics, and dyes until they were banned in 1977. However, both PCBs and dioxins continue to contaminate the environment, although their concentrations are slowly declining (14).

At very high levels of exposure, dioxins and PCBs may cause problems with neurological, reproductive, and immune function, and may also increase diabetes and cancer risk (12, 13).

In fish from the US and most Western countries, these and other contaminants are well below acceptable limits set by government health agencies. However, fish from other countries may contain much higher amounts. Although imported seafood is required to be inspected by the FDA, several sources state that only about 2% actually is. Therefore, fish with high levels of contaminants may still get into the US food supply.

Additionally, seafood from fish farms in China, Vietnam, and the Philippines may contain residues from antibiotics, which are banned on fish farms in the US and Europe.

Overfishing

With increased seafood consumption, the number of fish in our oceans has declined. According to a 2016 report by the Food and Agriculture Association (FAO), about one third of our oceans are overfished, and more than half are fully fished.

Overfishing of herring, sardines, and anchovies leads to loss of larger fish, sea mammals, and sea birds that depend on a steady supply of these fish for food (15). Some of the affected fish may be endangered and protected species, leading to undesirable shifts in our marine ecosystems.

Aquaculture (Fish farming)

In order to meet the growing demand for seafood, “aquaculture” (raising fish and shellfish for food) has become a major industry worldwide. Farmed fish and shellfish are housed in large cages that are submerged in the ocean, lakes, or ponds.

Currently, more than half of all seafood consumed by humans is farm raised, and according to World Bank, that amount will increase to nearly two thirds by 2030.

Similar to industrial farming of land animals, aquaculture has been criticized for providing fish with overcrowded living environments and unnatural diets. Although the fish are fed fish meal, which contains ground-up fish, they are often also given soybean and corn. As a result, their omega-3 PUFA content is lower than wild fish that eat smaller fish and sea plants. However, some farms have begun growing algae as food for these fish in order to boost their omega-3 content.

Another concern is that since standards vary from country to country, farm-raised fish from certain nations are much higher in contaminants than wild fish (16).

Wild Fish vs. Farmed Fish

Is it better to choose wild or farmed fish? In some cases, you may not have much choice. For instance, an estimated 80-90% of all shrimp is farm raised.

Fortunately, in terms of calorie and nutrient content, farmed and wild seafood are typically very similar.

Farm-raised salmon has a somewhat different nutrition profile than wild salmon, though, due to the differences in their diets (17).

Most of the wild salmon sold in the US is from the Pacific ocean, whereas nearly all Atlantic salmon is farmed.

Here is a comparison of the calories and macronutrients in a 100-gram (3.5-ounce) portion of wild salmon and farm-raised salmon (18, 19):

Nutritional Information
(per 100 g/ 3.5 oz)
Wild Salmon Farmed Salmon
Calories 142 kcal 208 kcal
Total Fat 6.3 g 13.4 g
Omega-3 2 g 2.5 g
Omega-6 0.17 g 0.98 g
Omega-6/Omega-3 0.09 0.4
Monounsaturated 2.1 3.8
Saturated 1 g 3 g
Protein 19.8 g 20.4 g


Farmed salmon is higher in calories and fat yet roughly equal in protein compared to wild salmon. Although farmed salmon contains more omega-6 fats than wild varieties do, they are both excellent sources of omega-3 fats and have extremely low omega-6:omega-3 ratios.

Other types of responsibly farmed fish from the US that are a good source of omega-3's are rainbow trout, oysters, and artic char.

Making the Best Seafood Choices

Here are several ways to make the healthiest fish and shellfish choices.

Sustainability

The Monterey Bay Aquarium Seafood Watch has a downloadable, printable guide that can help you choose fish and shellfish that are fished or raised responsibly, contain fewer contaminants, and have the least impact on the environment.

Fish and Shellfish Lowest in Mercury

According to FDA data obtained between 1997-2010, these fish and shellfish have the lowest mercury concentrations:

  • Scallops
  • Clams
  • Shrimp
  • Oysters
  • Sardines
  • Tilapia
  • Canned salmon
  • Anchovies
  • Fresh or frozen salmon
Fish and Shellfish Highest in Mercury

These fish are extremely high in mercury and should be avoided altogether by pregnant or nursing women and small children. Everyone else should eat them rarely, if at all:

  • Swordfish
  • Shark
  • King mackerel
  • Tilefish
  • Bigeye tuna
  • Orange roughy
  • Marlin

General Tips for Safely Including Seafood in Your Diet Eat Fatty Fish Regularly

Aim for about 170-200 grams (6-7 ounces) of fatty fish per week. Doing this on a regular basis helps you meet your omega-3 PUFA needs.

Pregnant and nursing women should consume fish 2-3 times per week. Select from the “Best Choices” list on this guide. Try to choose sardines, salmon, and anchovies most often to ensure that your baby receives enough DHA for optimal brain growth and development.

Not All Farmed Fish Is Bad for You

Don't fear all farmed seafood. Fish and shellfish from US farms are required to meet certain standards in order to be sold to the public. It's nearly impossible to consume only wild fish, with a few exceptions like salmon.

Avoid or limit fish farmed in Asia. These tend to be higher in PCBs, dioxins, and other contaminants. Additionally, they may contain antibiotic residues.

Say Yes to Canned Fish

Canned fatty fish is healthy and economical. Nearly all canned salmon, sardines, and anchovies are wild. Ideally, purchase brands that use BPA-free cans, such as Wild Planet.

If Catching Your Own

Use caution when eating your own catches. If you catch your own fish and shellfish or consume seafood caught by others, make sure to check with local health authorities about potential contaminants.

Consider Testing Your Mercury Levels

Have your mercury level tested, especially if you're planning to become pregnant. If you eat large amounts of fish on a regular basis, it's a good idea to ask your doctor to check your blood mercury level.

Take Home Message

Fish and shellfish provide several health benefits. Fatty or oily fish — such as salmon, herring, sardines, and anchovies — are an excellent source of omega-3 PUFAs that help control inflammation and may reduce disease risk.

However, questions remain about the health impact of consuming potentially contaminated seafood frequently, along with concerns about the environmental consequences of overfishing and poorly managed fish farms in some countries.

When it comes to health and sustainability, it's important to know where your seafood is coming from.

Overall, based on numerous studies and opinions from several experts, the benefits of eating seafood far outweigh the risks, as long as certain guidelines are followed when choosing what types to eat and how often to consume them.

Also read: Should I Buy Organic, Grass-Fed, and Pastured Animal Products?

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Friday, February 22, 2019

Cheesy Low-Carb Tomato Soup

This cheesy tomato soup is like a mashup of a grilled cheese and tomato soup, keto style! Have you ever thought about putting the cheese IN the tomato soup?

It’s an epic idea that turned out perfect! This soup is rich, creamy, cheesy, and all around great. It stores really well so it’s awesome as a meal-prep idea, especially in these cooler winter months. Bonus, that it’s ready in less than 20 minutes!

Preparation time
Hands-on:    10 minutes
Overall:     20 minutes
Nutritional values (per serving, about 1 1/4 cups/ 300 ml )
Total Carbs 7.8 grams
Fiber 2.8 grams
Net Carbs 5 grams
Protein 11.4 grams
Fat 28.2 grams
of which Saturated 13.3 grams
Energy 326 kcal
Magnesium 66 mg (17% RDA)
Potassium 455 mg (23% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (14%), fat (80%)

Ingredients (makes 6 servings)
  • 3 tbsp olive oil (45 ml)
  • 1 medium yellow onion, diced (70 g/ 2.5 oz)
  • 2 garlic cloves, crushed
  • 2 cans crushed tomatoes (800 g/ 28 oz)
  • 2 cups bone broth, chicken stock or vegetable stock (480 ml/ 16 fl oz)
  • 1/2 cup heavy cream (120 ml/ 4 fl oz)
  • 2 cups shredded cheddar cheese or Parmesan cheese (226 g/ 8 oz)
  • sea salt and pepper, to taste
Instructions
  1. Heat the oil in a large soup pot or dutch oven over medium high heat. Add the onion and garlic to the hot oil and cook until soft, about 5 minutes.
  2. Add the crushed tomatoes, broth, and heavy cream and bring to a boil.
  3. Add the grated cheese to the soup a little at a time until it’s fully melted into the soup. Use an immersion blender or transfer to a blender and blend until smooth.

  4. Season with salt and pepper to taste. Serve immediately, or store refrigerated for up to 5 days.
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Thursday, February 21, 2019

Beyond Diabetes: Health Benefits of Vinegar

Several of the most popular condiments have something surprising in common. Ketchup, mustard, mayonnaise, salsa, Worcestershire sauce, hot sauce, sriracha, and most store-bought salad dressings have very different flavor and texture profiles: some are sweet, some are salty and savory; some are watery and thin, others are oily and thick. Despite their diverse flavors and wide range of foundational ingredients, one thing unites these seemingly unrelated items: vinegar.

It’s true: I challenge you to go to a grocery store and take a good look at the condiments. You will see vinegar listed among the ingredients in almost all of them, and that’s not even taking into account the myriad forms of vinegar itself, such as apple cider vinegar, balsamic, red wine, champagne, sherry vinegar, and of course, no proper fish & chips meal would be complete without a generous splash of malt vinegar.

It’s also interesting to note that culinary traditions all around the world include various types of pickled vegetables or condiments. In East Asia, there’s kimchi and pickled ginger. In South America, they enjoy curtido; in Eastern Europe there’s sauerkraut and pickled beets, and proper French charcuterie plates and Italian antipasto trays typically include cornichons or brined olives, respectively.

Vinegar has been part of traditional ethnic cuisines around the world for centuries. And while we can’t assume that an ingredient or culinary technique is beneficial merely because it’s been employed by many disparate groups for a very long time, we ought to at least give that possibility some consideration. If certain culinary and gastronomic approaches have persisted through the ages, there are probably some good reasons why. Modern science is catching up to what the cooks of yesteryear seemed to know instinctively: vinegar has some interesting properties, some of which might be of special interest to people following a ketogenic or low-carb diet to help manage blood sugar.

Vinegar as a Natural Digestive Aid

As I mentioned, cuisines all over the world include some type of vinegar or pickled foods with meals. Is the bright tang vinegar provides the only reason for this, or did those ancient cooks know that vinegar brings something to food besides a pleasant little jolt to the tongue?

It’s not hard to connect the dots between vinegar and better digestion. After all, vinegar is acetic acid (molecular formula CH3COOH). As I discussed in my article on GERD and acid reflux, contrary to popular belief, for many people, indigestion and acid reflux result from too little stomach acid, rather than too much.

Hundreds of years ago, long before anyone had ever heard of HCl (stomach acid), it probably wasn’t difficult to observe that when acidic foods or condiments were consumed, digestion went a little more smoothly. (Especially back in the days before Facebook and smartphones, when there wasn’t a whole lot to do after a big meal except sit around and think about how your stomach was feeling.)

Pickling foods in vinegar is a very effective food preservation technique. Even foods that are naturally fermented will eventually end up pickled. Take wine, for example: grape juice is fermented into alcohol, but if the fermentation continues for a longer period of time, the end result is vinegar. In fact, this is where the word “vinegar” comes from: vin aigre, or “sour wine.” (1)

Vinegar is a Powerful Antimicrobial Agent

Vinegar is used as a food preservative precisely because it’s antimicrobial and deters against the proliferation of harmful bacteria. (2) For this reason, it’s also a go-to ingredient for non-toxic household cleaning applications, including laundry, wiping down countertops, and even cleaning windows. It was also used medicinally in wound care and fighting infections as far back as 2000 years ago. (3)

As an interesting aside, here’s a neat bit of information you can use at your next potluck gathering: surely you’ve heard tales of food poisoning caused by potato salad left out on a hot day, like at a summer picnic. Mayonnaise typically gets the blame for this, but guess what? It’s not the mayonnaise that goes bad; it’s the potatoes! It’s true! Mayonnaise contains enough vinegar to keep the bad bugs from proliferating in it. The potatoes, on the other hand, are a bacterial amusement park.

Vinegar Helps Moderate Blood Sugar

This is the most intriguing aspect of vinegar for people on low carb or ketogenic diets, especially for those eating this way to help manage type 2 diabetes or insulin resistance. A surprising amount of scientific literature confirms that vinegar has some impressive effects when it comes to moderating postprandial (after meal) glucose and insulin levels. Vinegar? For blood sugar regulation? Who would’ve thought?

Vinegar Reduces Postprandial Blood Glucose & Insulin

Here’s the overall gist:

In type-1 diabetics, type-2 diabetics, and healthy, non-diabetic subjects, vinegar reduces postprandial blood glucose and, to a lesser extent, postprandial insulin levels.

Taken collectively, studies examining the effects of vinegar on glucose and insulin have included subjects who use no medication as well as some on exogenous insulin and/or oral glucose control aids; people ages 21-79; and with BMIs ranging from approximately 21-34. (According to the BMI scale, a “normal” weight is a BMI of 18.5-24.9, overweight is classified as a BMI 25-29.9, and a BMI equal to or greater than 30 is considered obese.) (4) So the relevant studies encompass wide ranges of ages, body sizes, and medication status, which is important because it tells us the effects observed weren’t limited to healthy, lean, young people.

Taken as a whole, research indicates that vinegar reduces just about everyone’s blood glucose and insulin, but people with type 2 diabetes generally experience a less pronounced effect. (Meaning, their postprandial blood glucose is lower with vinegar than without it, but the reduction typically isn’t as large as that seen in non-diabetic subjects.) This may be because diabetics have poorer glucose control to begin with, so something that’s known to help will still help, but to a lesser degree than for someone who does not have diabetes.

A splash of vinegar isn’t powerful enough to get anyone off their medication, but considering the devastating effects of chronic hyperglycemia and hyperinsulinemia, it certainly never hurts for a diabetic to have another tool in their arsenal—particularly when it’s something as readily available and inexpensive as vinegar.

A Closer Look at the Science of Vinegar and Blood Sugar Composition of the Meal Containing Vinegar

The effect of vinegar on blood glucose is different depending on the composition of the meal consumed. One study showed that vinegar was more effective in lowering postprandial glucose after a high-glycemic index (GI) meal versus one with a low GI. (5) This is probably because a meal with a lower GI would theoretically have less of an impact on blood glucose in the first place, so there’s less of an effect to be had anyway. The study involved type 2 diabetics (non-insulin dependent using diet or metformin alone for disease management), and demonstrated that 20 grams of wine vinegar (6% acidity) reduced postprandial glucose after a high-glycemic meal but less so after a low-glycemic meal containing the same total amount of carbohydrates and also matched for the same number of calories (isocaloric).

For a quick lesson into how mindboggling nutrition research is sometimes, the “low GI” meal in this study consisted of whole grain bread, lettuce, and low-fat cheese. Yes, bread. And low-fat cheese. Whole grain bread, yes, but still — bread, in a meal that’s supposed to be low glycemic. (I suppose it was, at least compared to the high GI meal, which was instant mashed potatoes and low-fat milk!) Anyway, according to the paper, the two meals contained the same amount of total carbohydrate, but the high glycemic meal had a GI of 86, compared to 38 for the low glycemic meal. (6) (The glycemic loads were 44 and 20, for the high and low meals, respectively. See here for more on the distinction between glycemic index and glycemic load.)

Composition of the Carbohydrates in a Meal Containing Vinegar

Related to the glycemic index of a meal, another factor that may influence the effect of vinegar on postprandial glucose (PPG) is the composition of the carbohydrates. A study looking at the effect of vinegar on PPG divided subjects into four randomized crossover intervention groups in which some subjects consumed a mix of simple and complex carbs while others consumed only simple sugars, in the form of a dextrose solution. (7) Three of the four study arms included healthy adults while the fourth included type 2 diabetics not on insulin. The study used both apple cider and raspberry vinegars, helping to establish that the glucose-moderating effects were not limited to apple cider vinegar, which is the one most commonly used in similar studies. Compared to placebo, 10 grams of vinegar (5% acidity) reduced PPG by 23-28% in healthy non-diabetic subjects consuming the starch and juice. In the diabetic subjects, the vinegar treatment resulted in a 13-17% reduction in PPG compared to placebo: less of a decrease than for the healthy subjects, but still potentially significant given the severe consequences of chronic hyperglycemia.

How did the study authors create a placebo for vinegar? Good question! (I mean, if you think about it, it should be pretty obvious when you’re eating or drinking something that has vinegar in compared to something that doesn’t.) One of the studies that used a placebo added saccharine (an artificial sweetener) to the vinegar to take away the acidic bite, and the placebo was water with added saccharine. (8) Both the vinegar and the placebo also had food coloring added. The intense sweetness of the test drinks in association with the bright red, blue, or green color of the drinks were intended to conceal the presence of vinegar. (We could speculate that the saccharine might have introduced a confounding variable with regard to blood glucose & insulin, but since both the vinegar group and the placebo group ingested the saccharine, we would hope that even if it did have an effect, both groups would be affected equally, essentially neutralizing any difference between the two.)

Ingesting Vinegar May Lead to Reduced Hunger

In most of the studies, postprandial blood glucose reached a lower peak and came back to baseline more quickly with vinegar ingestion than without. One of the studies’ subjects reported an increased degree and duration of satiety after the test meal with vinegar versus the one without. (9)

That’s fancy-speak for saying that when vinegar was included with the test meal (wheat bread providing 50 grams of available carbohydrate), the subjects felt fuller and stayed fuller for longer than when eating a meal without vinegar. I am speculating here, but perhaps the increased satiety is connected to the aforementioned better digestion: If you are digesting and absorbing more of the nutrients in your meal, it makes sense that you’d feel more satisfied and possibly have a longer sustained feeling of satiety than if some of the nutrients were being lost to suboptimal digestive function.

Vinegar Reduces Blood Glucose and Insulin

The studies that measured postprandial glucose and insulin generally showed that both of these were lower in the vinegar groups. This is important, because lower glucose at the expense of higher insulin is not necessarily a desirable thing. (10) (Even in the absence of elevated glucose, chronically high insulin appears to be a major driver of cardiometabolic disease.) (11)

The fact that insulin was shown to be lower after meals containing vinegar suggests that the lower blood glucose is not due to increased insulin, and it may in fact be the reverse: insulin might be lower because glucose is lower. Less of a spike in glucose means less insulin is needed to clear it out of the bloodstream. So we can rule out the likelihood that vinegar lowers blood glucose by raising insulin.

How Does Vinegar Affect Glycemic Impact?

The blood glucose moderating effects of vinegar appear to depend somewhat on the food matrix in which the carbohydrate is presented. If the carbs are in liquid form and don’t even have to be broken down in order to be digested (such as in juice or sugar-sweetened beverages), then vinegar provides virtually no benefit.

A food’s glycemic index and load matter, and researchers also speculate that the amount of fiber and the ratio of amylose to amylopectin could also be a factor. (12)

In other words, vinegar might have more or less benefit, depending on whether the food is, for example, potatoes, bread, parsnips, beets, or beans. It might also have differing effects on the same food depending on the level of processing — such as a whole, intact baked potato versus puréed mashed potatoes that don’t even have to be chewed, or a salad of whole wheat berries as opposed to whole wheat crackers that liquefy in your mouth when you mix them with saliva for a few seconds and also don’t need to be chewed.

Taken as a whole, studies indicate that it’s not the total carb content of a meal, but rather, the degree to which the carbs need to be broken down in the digestive tract, that determines how much of an effect vinegar might have — if any.

Add vinegar to a can of soda, and good luck stopping that skyrocketing blood sugar. But dip a chunk of bread in olive oil and lots of balsamic before a pasta dinner and maybe there’s something to it. And don’t forget that adding vinegar to certain starches that have been cooked and cooled to produce resistant starch, like a potato salad or sushi rice, is another way to reduce the elevations in glucose and insulin. (13, (14)) If you’re following a keto or low carb diet, pasta and potatoes likely aren’t part of your life anymore, but on the rare occasion when you might choose to indulge, adding vinegar to starchier meals may help slightly attenuate the impact on blood glucose and insulin.

There’s debate among the researchers as to the actual mechanism by which vinegar results in lower glucose & insulin.

How Does Vinegar Lower Blood Glucose and Insulin?

There are two main theories:

1. Delayed Gastric Emptying

Vinegar causes food to leave the stomach more slowly, which results in a more gradual (and lower overall) rise in postprandial blood glucose. This has been demonstrated in healthy, non-diabetic subjects as well as subjects with type 1 diabetes. (15, (16)) Slower emptying of the stomach could also account for the aforementioned reported increase in satiety with vinegar ingestion.

In the arm of a study involving ingestion of a dextrose solution, vinegar had no effect on reducing PPG at any time point, which suggests that vinegar lowers glucose in part by delaying gastric emptying and/or slowing down the digestion of starch and other complex carbs, rather than that of simple sugars.

This would explain why a study evaluating the effects of vinegar in the context of an oral glucose tolerance test (OGTT) failed to show any benefits from vinegar. The study involved type 2 diabetics treated with oral glucose lowering medications who did an oral glucose tolerance test. (17) Average age of the subjects was 65, with an average HbA1c of 6.6, and average BMI 29.7. So this was a relatively small study group of middle-aged, overweight, not-too-poorly managed type-2 diabetics. (HbA1c of 6.6 isn’t stellar, but many diabetics have levels much higher.) The protocol had subjects drink a beverage containing 75 grams of glucose, once by itself, and then again on a separate test day taken along with 25 grams of white vinegar (4% acidity). There was basically no difference in the glucose and insulin levels with or without the vinegar. This should come as no surprise, though: they gave diabetics 75 grams of pure glucose in liquid form and 25 grams of vinegar made no difference in their glucose spike? This should shock exactly no one.

2. Inhibition of Intestinal Disaccharidases

If vinegar reduces activity of enzymes in the small intestine that digest carbohydrates, then fewer simple sugars will be absorbed, resulting in a smaller rise in PPG.

Studies on human cell lines in vitro have shown that vinegar decreases the activity of multiple disaccharidases (sucrase, maltase, lactase, and trehalase), which could certainly affect PPG. (18) Vinegar seems to be effective only in the presence of complex carbs, which require more digestion than simple sugars (monosaccharides). This further explains the lack of effect of vinegar when pure liquid glucose is consumed. Researchers noted, “Vinegar did not alter PPG when ingested with monosaccharides, suggesting that the antiglycemic action of vinegar is related to the digestion of carbohydrates.” (19)

However, even in a meal that did contain liquid sugar (in the form of orange juice), when the meal wasn’t just sugar, ingestion of vinegar was shown to help reduce postprandial glucose and insulin in healthy subjects, in type 2 diabetics, and in non-diabetic subjects with insulin resistance. When subjects consumed a test meal consisting of a white bagel, butter, and the juice (87 g total carbs), along with placebo or 20 g apple cider vinegar (in 40 g water with 1 tsp saccharine), compared to placebo, vinegar reduced the postprandial glucose and insulin in all groups. Nevertheless, vinegar or no vinegar, we have plenty of reasons not to consume liquid sugars.

Timing Matters

Another factor with using vinegar as a blood glucose regulating adjunct is timing. According to one study, 2 teaspoons (10 g) of vinegar ingested five hours prior to a carbohydrate containing meal had no notable effect on postprandial glucose compared to placebo, while the same amount of vinegar consumed along with the test meal resulted in a 19% lowering of PPG. (20) Here we have modern scientific evidence supporting the wisdom of traditional cuisines that employ acidic or vinegar-based condiments, especially along with starchier meals, such as pickled ginger or kimchi served with rice, dipping bread in oil and vinegar, or a German potato salad with vinegary mustard. (See here for tasty low-carb potato salad substitutes.)

Reducing the rise in blood glucose and insulin after meals is a good reason to include vinegar in your diet. Beyond that, though, perhaps the best reason is much simpler: it’s delicious!

Carb Content of Vinegar

Most vinegars are very low in carbohydrates. After all, vinegar is acidic, not sweet. Most vinegars, such as plain white distilled, apple cider, red wine, and white wine vinegars, have 0-1 gram of carbohydrate per tablespoon.

The exception is balsamic vinegar, which is significantly sweeter tasting than other vinegars. Regular balsamic vinegar has between 4-6 grams of carbs per tablespoon. However, some of the more highly concentrated high-end balsamics, such as those available in gourmet stores and the olive oil and vinegar boutiques that are popping up everywhere, will have substantially more, especially if they’re thick and syrupy. These vinegars, which are more like glazes, could pack a carb punch as high as 8-11 grams per Tbsp.

Fortunately, with balsamic vinegar, a little goes a long way so you shouldn’t need very much to achieve the desired flavor. If a recipe calls for a tablespoon or two of balsamic vinegar, even the thicker variety, the carb count per serving will still be relatively low.

Can Vinegar Help People on a Keto Diet?

The studies evaluating the effects of vinegar on postprandial blood sugar and insulin typically employ high carbohydrate meals. Since the effects appear to be dependent on reducing the digestion of complex carbs, people on ketogenic diets might not experience results as pronounced as those of people eating higher carb diets.

However, for people who have trouble sticking to keto (not everyone’s perfect!), it’s not a bad idea to incorporate some vinegar into meals that are a bit higher in starch. And for some people, blood glucose can remain stubbornly high even when following a strict keto diet. This would be another situation where vinegar would be worth trying. Testing blood sugar at intervals after meals containing vinegar would let someone know whether the vinegar is helping.

For people who experience the

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Wednesday, February 20, 2019

Totally Customizable Keto Breakfast Skillet

Finding the time to eat healthy is one of the biggest challenges. Is there anyone who isn't busy these days? I think I speak for everyone when I say that time is precious and none of us wants to spend hours and hours in the kitchen.

I'm no exception. The last two years have been full of exciting new projects but it has also been the busiest two years of my life. I published three new keto cookbooks and for several months we have been working on some major KetoDiet App improvements — I think you will love them. Apart from 50 brand new keto recipes exclusive to the KetoDiet App, we have some exciting new features coming soon. I promise I won't keep it a secret for too long — I'll announce the details early next week!

And it wouldn't happen without you #ketofam! With your continuous support and App reviews, we have been able to work on our app and improve it with every update.

Here are some of the milestones:
  • Our app will soon have over 1,300 recipes that can be added directly to your Planner and most can be modified.
  • Apart from basic macronutrient tracking, we added advanced tracking options including ketone and glucose monitoring, mood tracking and water tracking.
  • Thousands of new restaurant meals will help you stay keto when eating out.
  • Over 140 articles, diet tips and guides from our team of qualified experts.
  • There's a lot more we have planed for this year so stay tuned!

Best of all, there are no subscription fees and no hidden costs, just great content.

So here's how I make my go-to keto all-day-breakfast skillet. With just a few ingredients that you can easily swap for other low-carb options, this is the ideal meal when you need a quick and nutritious meal low in carbs. All you need is 20 minutes and one skillet!

Here are just some of the many customizations you can make to fit your keto lifestyle — all directly in the KetoDiet App:

  • Instead of kale, try spinach, collards or beet greens.
  • Instead of cauli-rice, try diced or spiralized zucchini or riced/chopped broccoli.
  • Instead of sausage, add some cooked chicken or chorizo.
  • For an extra protein boost, add eggs fried in ghee.
  • For a boost of healthy fats,, add 1-2 tbsp of extra virgin olive oil.
  • For vegetarian keto, swap the sausage with egg, grilled halloumi cheese, or crumbled feta.
  • For a vegan keto option, swap the sausages with sliced avocado, and the ghee with olive oil or coconut oil.
  • For an extra digestive aid (especially if you suffer from GERD), add some Pink Sauerkraut or Classic Sauerkraut at the end of the cooking process.
  • Feel free to use any fresh or dried herbs and spices.
  • For an extra flavor boost, add some Sriracha (you can make your own Fermented Sriracha Sauce), keto-friendly ketchup or mustard.

It's really easy to modify any meal I post on the KetoDiet blog directly in the KetoDiet App! You can do that in Custom Meals by tapping on the "clone" icon. You can then remove, add or adjust any ingredients.

If you love KetoDiet, please leave a review on the AppStore or Google Play. It only takes a minute and makes a tremendous difference to us. Thank you!

Preparation time
Hands-on:    15 minutes
Overall:     20 minutes
Nutritional values (per serving)
Total Carbs 12.4 grams
Fiber 4.5 grams
Net Carbs 7.9 grams
Protein 20.3 grams
Fat 41 grams
of which Saturated 20.2 grams
Energy 490 kcal
Magnesium 49 mg (12% RDA)
Potassium 794 mg (40% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (17%), fat (76%)

Ingredients (2 servings)
  • 3 tbsp ghee (45 ml) - I used my Golden Ghee
  • 200 g gluten-free sausages (7.1 oz)
  • 1/2 small yellow onion, sliced (35 g/ 1.2 oz)
  • 1 clove garlic, minced
  • 1/2 small cauliflower, riced (240 g/ 8.5 oz)
  • 2 cups shredded kale (100 g/ 3.5 oz)
  • 1/2 tsp ground cumin
  • 1/2 tsp sea salt, or to taste
  • 1/4 tsp black pepper
  • 2 tbsp chopped parsley or herbs of choice
Instructions
  1. Heat a skillet greased with 1 tbsp of the ghee over a medium heat. Add sliced sausage (or crumbled sausage meat).
  2. Cook until crisped up and browned from all sides, for 5-8 minutes. Take off the heat and set aside.
  3. To the same skillet where cooked the sausages, add another tablespoon of ghee. Add sliced onion and cook for 3-5 minutes. Then add minced garlic and cook for just a minute.
  4. Shred or tear the kale and remove the stalks.
  5. Add the cauliflower rice (here's how to "rice" cauliflower). Add the remaining ghee and kale shredded or torn into small pieces.
  6. Cover with a lid and cook for about 5 minutes. Remove the lid and cook for another 3-5 minutes, stirring frequently.
  7. Take off the heat. Season with salt and pepper to taste and add fresh parsley.
  8. Top with the cooked sausage. Eat immediately or let it cool down and refrigerate for up to 4 days.
  9. Alternatively, add fried eggs or other toppings (see into for a full list of options).
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