When the body is in a state of ketosis, it uses fat instead of glucose as an alternative fuel for energy which breaks down into ketone bodies, that can then be used by the body for energy. Getting into a nutritional ketogenic state with dietary modifications alone requires a significant reduction in carbohydrates which can be challenging for some people. So, can you drink a supplement to get into this ideal state of ketosis for fat-burning? 

We’ll explain the different types of exogenous ketone supplements, the conditions in which they may be beneficial, and the research being done in this field.

What are Exogenous Ketones? 

There are two ways the body can use ketones for fuel. One is endogenous, “endo”, which means that it is made within the body. This is when ketones are produced by the liver and excreted in the blood or the urine. These are the natural forms of ketones which the body can make on its own by eating a ketogenic diet.

Alternatively, one can ingest exogenous ketones, “exo”, which means that these ketones are created outside of the body. These ketones are ingested in a pill, powder, or liquid form. 

Exogenous ketones drinks are growing in popularity as a method to increase blood ketone concentrations in the body more quickly than dietary changes. The purpose is to raise your blood ketone level and speed up the process of ketosis because increases in ketone levels through diet alone generally take longer to achieve.  

Types of Exogenous Ketones

Ketone Salts vs Ketone Esters 

The most widely available exogenous ketone supplements come in the form of powdered ketone salts which are more economically priced than esters. 

Less common are ketone esters, which work more quickly (in 10 to 15 minutes, as opposed to an hour for the salts), and tend to result in larger spikes in ketones, however they are often characterized by an unappealing flavor. Consequently, many ketone ester products incorporate additional ingredients to enhance the overall taste experience. 

Both can be expensive if taken regularly.

It’s important to review the ingredients in these ketone supplements to determine which type of beta-hydroxybutyrate (BHB) is being used in the product. The most beneficial ketone supplement is made of D (dextro) (BHB) which is the main source of fuel the body runs on vs the L (levo)-BHB or D+L-BHB form.

It’s also important to know the amount of BHB in each serving as well as any additional ingredients.

Some of the more popular brands include:

• ketone salts: Kegenix, Ketond, Perfect Keto, KetoLogic, Pruvit, TruMacro, Kenetik, Keto Start
• ketone esters: HVMN, KetoneAid

(Note: Keto-Mojo has not tested these products and is not making any form of recommendation.)

Medium Chain Triglycerides:

Medium chain triglycerides (MCT) are composed of a mixture of 8 and 10 carbon fatty acids and are efficiently digested to free fatty acids, directly absorbed, and rapidly metabolized by the liver. Although MCT oil is not technically an exogenous ketone supplement, these fats can promote endogenous ketone production. This oil is tasteless and odorless, however can cause gastrointestinal distress at high doses. Learn more about MCT oil here or purchase here. 

Are Exogenous Ketones Safe? 

Exogenous ketones are not regulated by the FDA, so the ingredients and effectiveness could differ between brands, and claims may not be substantiated. Not all ingredients may be listed on their packaging and some ketone supplements may include caffeine. Ketone salt and ketone ester brands can vary significantly in their ingredient list so be mindful about additives when choosing a supplement.

Ketone supplements appear to be safe both for occasional and long-term use and quickly induce ketosis or elevate ketone levels once ingested. There is increasing interest in studying its effectiveness in conjunction with the ketogenic diet, and published scientific evidence is growing.

Also, the degree and duration of ketosis is individualized, and you should consider what your goal is for taking them (more on that below).

BHB salts are most often bound with a mineral like sodium, potassium, magnesium, or calcium. This can be beneficial to replenish lost electrolytes from symptoms of the keto flu however, large doses of these minerals could be detrimental for people sensitive to high levels of these minerals or people with high blood pressure or heart disease.

These supplements may also cause stomach distress. If you intend to take them, we suggest starting with a smaller serving and monitoring your response before working up to a full serving.

It is recommended that individuals discuss with their healthcare provider if exogenous ketones are appropriate to use for them.

The Benefits of Exogenous Ketones

Since the objective behind taking exogenous ketones is to put you in a deeper state of ketosis, it’s no surprise that companies make the same benefit claims as the ketogenic diet itself, including:

• Increase mental clarity and focus
• Increase energy and physical performance
• Burn more fat
• Decrease hunger
• Weight loss
• Decrease inflammation

Exogenous Ketones for Weight Loss

Ketone supplements are not a good substitute for the ketogenic diet. When taking exogenous ketones, the body shuts down production of its own endogenous ketones, which can dampen lipolysis which means the body is not breaking down its own fat for energy. That means your body is using the exogenous ketones for energy first, and this can be counterproductive if weight loss is your goal.

On the other hand, elevated ketone levels can curb hunger which may result in eating fewer calories which can result in weight loss.

Exogenous Ketones for Physical or Athletic Performance

There are several new studies on improved athletic performance and supplementing with exogenous ketones. Many of these studies look at their short-term use, in which the data is still unclear but promising. 

In a randomized control trial that was conducted in 2016 which had five separate studies, researchers worked with 39 high-performance athletes to review the effects of supplementing exogenous ketones as the body’s primary fuel source to potentially create a positive physiological state for trained athletes. The results showed how this metabolic state of being in ketosis, using exogenous ketone ester supplementation, can improve physical endurance by using fat instead of carbohydrates for oxidative respiration. These findings are encouraging for high-performance athletes. 

Some studies have shown that exogenous ketones may significantly enhance endurance exercise performance and can blunt symptoms of athletic overreaching such as tiredness, loss of performance, and slow recovery. There are several trials underway, as more research is needed to make definitive statements on the use of exogenous ketones and improved athletic performance for endurance and strength training athletes, as well as untrained athletes. It is also important to identify the use of salts vs esters in athletic performance, as there is some indication that ketone salts could potentially hinder athletic performance.

Exogenous Ketones for Therapeutic Benefits

Clinical trials are ongoing for the use of exogenous ketones in neurological conditions, cancer, psychiatric conditions, Type 2 diabetes/metabolic disease, and many more. 

Alzheimer’s: In 2019, a large review study of multiple papers addressing the same question, was conducted on patients with Alzheimer’s disease using MCT oil to induce ketosis to improve cognition. Although MCT is not considered an exogenous ketone, it provides promise that exogenous ketone supplements in conjunction with the ketogenic diet could potentially have the same, or better effects. 

Parkinsons: Another clinical trial is now underway looking at the benefits of exogenous ketone esters in Parkinson’s disease patients. Several other studies are researching the benefits of exogenous ketones for neurodegenerative disorders in humans and animals. 

Epilepsy: It is well known that the ketogenic diet can be beneficial for seizure control in children with epilepsy by achieving high levels of ketosis endogenously. Preclinical data suggests that exogenous ketones could play a benefit to achieve these high levels of ketosis to supplement the diet.

Cancer: There are also new published articles in humans regarding the benefits of exogenous ketones for preserving muscle mass loss in patients with cancer.  Many studies reviewing cancer patients focus on the importance of measuring the glucose-ketone index (GKI).  It’s been found that maintaining a GKI <1 can reduce the progression of brain cancer. But getting to a GKI <1 requires very high ketone levels and low glucose levels. Many individuals struggle with getting to this level with diet alone, therefore exogenous ketones may be beneficial in this population to achieve this goal to supplement the ketogenic diet. Ongoing research in mice and humans is being studied to determine if the use of exogenous ketones with cancer patients may be a beneficial adjunct to traditional treatments.

Psychiatric: A review article in 2019 discussed the possibility that exogenous ketone supplementation-induced ketosis may be an effective therapeutic tool for psychiatric diseases, as adding ketone supplements to the patient’s therapeutic regimen may reduce symptoms such as neuroinflammation, anti-anxiety, and anti-depressive effects. There is emerging evidence in this field of study, which is encouraging for mental health disorders such as schizophrenia, bipolar disorder, anxiety disorders, major depressive disorder, among others. 

Diabetes: There are also new findings that raise the possibility that exogenous ketones may help those with impaired blood sugar control, such as individuals with insulin resistance and type-2 diabetes. 

Aging: A new pilot study (results to be released in 2024)is the first trial of its kind to look at the effects of ketone ester supplementation in the context of aging. Thirty healthy individuals over the age of 65 will take part in a 12-week double-blind, randomized, placebo-controlled study to see whether the benefits of ketone bodies to treat or prevent frailty in elderly adults, defined by walking speed, that have been observed in mice will translate to human beings.

Conclusion

There’s just not enough peer-reviewed research to make any strong conclusions in favor of ketone supplements quite yet but it’s an encouraging field of study. Although for certain clinical conditions, these supplements should not be used as a substitute for a ketogenic diet, but they may be useful as a complement to carbohydrate restriction.

Test, Don’t Guess

In keeping with our approach to all things ketogenic, we recommend you test your ketones after taking any exogenous ketone supplements to see if they are effective for you.  In the beginning, we suggest testing at 30 minutes, 1-hour, and 2-hour increments after ingesting the supplement.

The post What are Exogenous Ketones, Are They Safe, and When to Use Them appeared first on KETO-MOJO.

Grab and Go Keto Snacks

Even if you’re on a clean keto diet (where you eat only foods made from whole, wholesome ingredients) there are easy keto snack options that require no cooking or prep. Behold some of the easiest, best keto snacks. 

Olives

You’ve gotta love olives! Jarred or canned, they keep for a long time, they come in many different varieties, and they’re loaded with healthy fats. According to the USDA, a 3.5-ounce serving of olives has about 14 grams of fat and about 3 grams of net carbohydrates, so a handful will do you right if you need a little energy. Bonus: find or make blue-cheese stuffed olives and you get extra fat macros! 

Pickles

Another easy-to-keep low-carb snack, delicious, crunchy jarred pickles keep in the fridge for months and taste great. Just make sure you buy pickles that have no added sugar in their pickling juice (read the ingredients list). 

Cheese Sticks

Talk about grab-and-go! String cheese sticks have nearly equal parts fat and protein (about 6 grams per stick, depending on the brand) and almost no carbs (think 0.6 grams per stick). They’re a perfect tide-you-over keto snack! Want more macros and flavor? Wrap your string cheese in a slice of pepperoni or your favorite deli meat!

Cold Cuts

Speaking of cold cuts, sliced meats are wonderful keto snacks too. And the higher the fat the better! When choosing deli meats for keto, consider pepperoni, salami, turkey, chicken, or ham. Just make sure there’s no sugar added. 

Sardines

Sardines make every keto snack list for three important reasons: they’re one of the most nutrient-dense fishes around, they’re a good source of Omega-3 fatty acid, and they have perfect fat-to-protein ratio. Heat ‘em up and season ‘em if you’re not excited for straight sardines!

Jerky

It used to be that most beef jerky and other jerky contained sugar. Not anymore. More companies are making them sugar-free! While jerky is more high-protein than it is high-fat, it’s still a great keto-friendly snack option. 

Bone Broth

Intermittent fasters know that bone broth can be a comfort and lifesaver when hunger pangs hit. But it’s also fantastic for the keto diet, especially since it’s now readily available, boxed and shelf-stable, in most grocery stores. 

Roasted Pumpkin Seeds or Sunflower Seeds

Seeds are wonderfully nutritious and full of good fats as well as fiber. How keto are they? Consider this: a half cup of sunflower seeds includes about 370 calories, 32 grams of fat, 12.5 grams of protein, and about 9 grams net carbs. Meanwhile, a half cup of pumpkin seeds have about 340 calories, 29 grams of fat, 18 grams of protein, and less than 5 grams net carbs. 

Full Fat Cottage Cheese 

The keto-breakfast option that is full-fat cottage cheese is equally fantastic as a quick snack. We say “full-fat” because low-fat will not do; it contains more carbs and sugars. Even with “full-fat”  you’ll need to be mindful of your portions. 

Although there are some new, keto-friendly 8% milkfat cottage cheeses on the market, the most easily available “full-fat” cottage cheeses are the 4% milkfat. Enjoy a half cup of that and you’ll consume 103 calories, 4.5 grams of fat, 11.7 grams of protein, and 3.5 grams of net carbs. 

Want to flavor it up? Add a few blueberries or give it some zest with Italian spices!

Keto Crackers and Cheese

Maybe you already have a favorite source for keto crackers. If you don’t, you can make these keto crackers. We swear by them. 

But with or without keto crackers, cheese is a delicious, totally keto snack. However, some cheeses are more keto than others. For example, goat cheese, cream cheese, parmesan, and blue cheese have great fat content and are relatively low-carb while full-fat ricotta cheese and aforementioned cottage cheese have relatively higher carb counts and should be enjoyed more sparingly, especially if you’re on a strict keto diet. Additionally, processed cheeses like American cheese and canned or spray cheese, don’t have the same “clean” health benefits of more naturally produced cheeses. 

Parmesan Cheese Crisps

These flat, crispy rounds or shards of grated and baked parmesan cheese were trendy before keto, and for good reason! They’re totally cheesy-delicious and 100-percent cheese! You can find them in stores and online if you don’t want to make your own. (Here’s how to make your own: On a parchment paper-lined baking sheet, divide grated parmesan cheese into even little piles. Bake at 425°F/220°C until melted in the middle and crispy at the edges, 5 to 7 minutes. Using a spatula, immediately transfer the crackers to a plate to cool.) You can try this with cheddar cheese, too, and even make them into a taco shape and fill them with stuff like roasted chicken, shredded lettuce, salsa, guacamole, and hot sauce!

Pork Rinds or Chicharrones 

Pork rinds are light, airy fried strips of pigskin. Chicharrones are the skin plus a layer of fat. Both are totally a-okay on a keto diet. They’re also easy to find in most grocery stores and come in fun flavors like BBQ. Keep a bag around for quick macro boosts or use them as an edible vehicle for dips like guacamole! We like these.

Nuts

When starting a keto diet, it’s often suggested that you don’t rely on nuts for a snack because they’re so high in calories, it’s easy to eat beyond your macros. But thoughtful noshing is permitted, especially if you lean on the most keto-friendly nuts. We share a list of the best and worst keto nuts and seeds here (hint: pecans are great but cashews have a way higher carb count). But a good place to start is with macadamia nuts, which have the highest-fat-to-lowest-carb ratio of all nuts!

Alternative-Sugar-Sweetened Dark Chocolate 

Some ketonians argue it’s better to avoid all things sweet on a keto diet, even if the sweets are made with zero-carb sweeteners, so you can get rid of sugary cravings for good. But plenty of people find keto happiness by snacking on one of the tastier keto chocolates out there. Like what? We like Lily’s brand, which has a ton of options and is widely available. See more keto chocolate options here. 

Mix-It-Up Snack Ideas

Sometimes, if you mix a little of this and a little of that, an even better keto snack appears. Examples: a pickle slice and a bit of cream cheese sprinkled with everything but the bagel seasoning and wrapped in a salami slice; pork rinds with guacamole dip; and ham slathered with grass-fed butter or ghee for even more fat macros. Mix and match your favorite flavors to come up with your own new keto snacks. 

Keto Snacks that Require a Little Prep

While these snacks need a little preparation, they’re totally worth the effort. 

Pepperoni Chips

It doesn’t take much to make pepperoni chips. You simply arrange pepperoni slices on a cookie rack, place the rack over a rimmed baking sheet, and bake at 400°F (200°C) until crispy, about 6 minutes. They crisp even more as they cool. 

Bacon

Is bacon a snack? It is on a keto diet! Just make sure you cook up bacon that has no sugar added! 

Sausage Links or Patties

Sugar-free sausage links or patties are available at most grocers. A quick-fry in the pan results in a super savory snack, which can be dipped in sugar-free (stevia) maple syrup for a sweet cravings buster.

Buffalo Cauliflower Wings

Toss bite-size cauliflower florets with your favorite sugar-free buffalo sauce and melted butter, then roast at 400°F (200°C) until tender, 20 to 25 minutes, and you’ve got keto buffalo wings!

Keto-Friendly Vegetables and Dip

There are few snacks more satisfying than the veggie-and-dip combo, especially if you know what veggies and dip to reach for to help promote ketosis. We list some vegetables and dips here, but we’ve got an entire article dedicated to keto-friendly vegetables and a delicious list of more dips to make. 

Keto-Friendly Vegetables

• • Green beans
  • Broccoli florets
  • Celery sticks
  • Jicama sticks 
  • Asparagus spears
  • Cucumber wheels
  • Bell pepper strips
  • Zucchini spears

Keto Dips

• • Keto Smoked Salmon Dip
  • Keto Hummus
  • Keto Lemon-Ranch Dip
  • Caesar Dip (with roasted Brussels sprouts!)
  • Your favorite guacamole (you can up the macros further by mixing in cream cheese or sour cream)
  • Nut butter (Hello, celery and peanut butter or almond butter!)

Caprese Salad Skewers 

So easy, so pretty, so tasty! That’s the one-two-three punch of threading fresh mozzarella cheese, basil leaves, and cherry tomatoes onto skewers. Enjoy the skewers plain or mix a little balsamic vinegar and olive oil for dipping!

Egg Salad

Deviled eggs are great, but egg salad is even better! Same ingredients, different presentation, egg salad can be made in bulk, refrigerated in an airtight container, and grabbed when hunger hits. Enjoyed with a spoon or cucumber wheels, it’s a filling, tasty, snack that’s made in minutes. All you need is to hard-boil some eggs. Mix the cooled yolks of the hard-boiled eggs with mayonnaise, sea salt, and a bit of dry hot mustard. Chop the egg whites, then mix them into the yolk mixture. Or you can swap avocado for the mayo to boost nutritional content. 

Tuna Salad

Another easy mix-and-refrigerate option is tuna salad. Just use tuna canned in oil and mix in flavorful additions like vinegar, Dijon mustard, capers, sun-dried tomato bits, or olives or keep it simple by draining the tuna then mixing it with mayo and perhaps some diced celery. 

Berries with Keto Whipped Cream 

While berries are an “eat in moderation” food on a ketogenic diet, they’re still allowed! Plus, a little goes a long way, especially when you add a huge dollop of keto-friendly sweetener-sweetened whipped cream. For example, a half-cup of blueberries and sliced strawberries with a half cup of keto-friendly whipped cream should total about 193 calories, 18.6 grams of fat, 1.6 grams of protein, and 5.4 grams of net carbs. 

Chia “Tapioca’ Pudding

This pudding can be for breakfast, dessert, or snack, and it requires very few ingredients. Add fruit or skip it. Either way, this no-cook keto pudding rocks! 

More Keto Snack Recipes from Keto-Mojo 

Crunchy Keto Seeded Crackers

Keto Jalapeno Poppers

Keto Pesto Deviled Eggs

Keto Savory Herb and Garlic Granola

Keto Peanut Butter Fat Bombs

Keto Rainbow Summer Rolls

Keto Chocolate Peanut Butter Cups

Keto Chocolate Chip Cookies

The Final Word

There’s a whole world of keto foods and keto recipes that support the low-carb diet! Some are store-bought or no-bake or both, some you can make yourself with easy keto snack recipes. Some are savory (Buffalo “wings”) and others are sweet (Hello, keto cookies made with almond flour and coconut flour!). Some are readily available in stores, and others you may want to track down and order online from company websites or Thrive Market. All are gluten-free and most can double as appetizers, especially if plated in a pretty way. Whether you’re doing keto for weight loss, as an adjunct therapy, or overall preventative health, a good selection of keto snacks will help you stay in ketosis and satisfied.

Note: Macros cited in this article are from the USDA database.

The post The Best Quick and Easy Keto Snacks appeared first on KETO-MOJO.

How to Curb Cravings

Here’s the good news; while cravings may be irritating, they’re absolutely manageable. Use these four guidelines to calm and prevent your cravings before they throw you off track. 

#1 Eat Lots of Fat and Protein

Fat and protein are your friends on keto. While fat is clearly a cornerstone of the keto diet, protein will help keep your blood sugar stable and induce a sense of satiety. If you’re experiencing cravings, it may be that you’re skimping on one of these two essential macronutrients. When in doubt, especially in the beginning, make sure to have some high-fat and high-protein snacks around.

#2 Eat Regularly

The best way to manage issues with blood sugar (a common cravings trigger)  is to make sure you’re eating regularly. If you let yourself get too hungry, your steady resolve to stick to a keto diet can rapidly devolve into an immediate need for food. If you’re struggling with cravings, eat at least three meals a day, with a snack or two if needed. 

#3 Get Enough Rest

The number one non-food related cause of cravings is inadequate sleep. When you don’t get enough sleep, your body’s hunger hormones get confused and imbalanced – leaving you craving sweets. In fact, research shows that just one night of sleep deprivation can increase levels of the hormone ghrelin, which is responsible for appetite and hunger.

#4 Try Keto-Friendly Alternatives

If you really have a hankering for a specific food like brownies, cookies, cupcakes, or any other seemingly off-limit foods, you can try a keto-friendly alternative. With the popularity of the keto diet, you can find more keto-friendly recipes for sweet treats than ever. Most recipes replace wheat flour with a nut-based flour and include sugar alternatives like erythritol and monk fruit.

#5 Check for Nutrient Deficiencies

When your body is low in certain nutrients, it can result in cravings. A common example of this is how women tend to crave chocolate (rich in magnesium) during their period. Low levels of magnesium can increase symptoms of PMS and therefore, cravings for magnesium-rich food would make sense, as a woman’s body tries to rebalance itself.

If you think your cravings may stem from nutrient deficiencies, talk to your healthcare provider about testing for deficiencies.

#6 Manage Your Stress

Experiencing a high level of stress is directly associated with changes in eating behavior. Compulsive eating and overeating often result from unmanaged emotional tension, which can be the cause of cravings.

If you have a lot of stress in your life and you find that your go-to comfort is food, trying to manage your stress and get ahead of the urge to soothe with food is your best bet. Some stress-management techniques include yoga, meditation, walking, journaling, deep breathing, and physical exercise. 

Keto-Friendly Swaps for Carb-Heavy Cravings

Here are some excellent keto-friendly swaps that you can enjoy when those cravings hit:

Quick No-Cook Keto Snacks:

• Instead of potato chips, try pork rinds.
• Instead of cheese and crackers, try cheese and olives or celery.
• Instead of trail mix, opt for a nut mix (without the dried fruit).

And for the cooks out there, here are some fantastic recipes to calm your sweet tooth or satisfy your comfort food cravings:

Savory Keto Recipes:

1. Cheesy cauliflower mashed potato casserole

[GET RECIPE HERE]

2. Air fryer garlic cheese rolls

[GET RECIPE HERE]

3. Enchilada chicken casserole

[GET RECIPE HERE]

4. Keto vodka pasta with sausage

[GET RECIPE HERE]

5. Keto pizza with broccoli rabe, mushrooms, and sausage

[GET RECIPE HERE]

Sweet Keto Recipes:

1. Keto hot chocolate

[GET RECIPE HERE]

2. Chocolate peanut butter cups

[GET RECIPE HERE]

3. Pumpkin spice mousse tart with chocolate-almond crust

[GET RECIPE HERE]

4. Flourless chocolate cake with chocolate glaze

[GET RECIPE HERE]

5. Vanilla donuts with chocolate glaze

[GET RECIPE HERE]

A Word of Caution on Eating Lots of Sweet Keto Foods Containing Sugar-Alternatives 

Not all sugar alternatives are created equally. For instance, sweeteners like monk fruit and stevia may impart additional health benefits like antioxidant and anti-inflammatory properties. On the other hand, sweeteners like sucralose and aspartame have been associated with health issues like cancer, cardiovascular disease, and impaired gut health.

What’s more, research shows that consuming foods that contain sweeteners (even ones that are free of sugar) may still stimulate an insulin response. Due to the learned response from consuming sweet foods, they may feed your cravings and lead to overeating.

An example of this would be the strong correlation seen between people who consume diet sodas and the incidence of metabolic syndrome. At first glance, it wouldn’t make much sense that diet soda (free of sugar) should contribute to metabolic syndrome. However, due to the conditioning of your body to expect calories along with sweet foods, metabolic activity may continue as if sugar was ingested – even if it wasn’t.

Some people do just fine with sugar-alternatives and don’t experience any issues with blood sugar. A simple way to find out if your body tolerates sugar alternatives is to blood test for food sensitivities after you consume them.

The Final Word

Although cravings can feel like do or die in the moment, you’ve got plenty of tools to fight off those unwanted urges and stay the course. The good news is, after you’ve become keto-adapted, your cravings will subside significantly, and your days of battling with carbs will be in the rearview.

The post How to Manage Food Cravings While Transitioning to a Keto Diet appeared first on KETO-MOJO.

Low-Carb Vegetables (3 or less net carbs per 1/2 cup, raw)

• • Arugula
  • Artichokes
  • Asparagus
  • Avocado (technically a fruit ..:-)
  • Bell pepper
  • Bok choy
  • Broccoli
  • Broccoli rabe
  • Brussels sprouts
  • Cabbage
  • Cauliflower 
  • Celery
  • Cucumber
  • Eggplant
  • Green beans
  • Kale
  • Kohlrabi
  • Mushrooms
  • Mustard greens
  • Radish
  • Spinach 
  • Swiss chard
  • Sugar snap peas
  • Summer squash
  • Tomato
  • Watercress
  • Zucchini

Higher-Carb Vegetables (6 or less net carbs per 1/2 cup, raw)

• • Carrots 
  • Onions
  • Rutabaga

Highest Carb Vegetables (more than 7 net carbs per ½ cup, raw)

• • Beets
  • Corn
  • Legumes
  • Parsnips
  • Peas
  • Potatoes
  • Sweet potatoes
  • Yams
  • Yucca

Mojo On!

Not too savvy on how to cook vegetables? Now’s a great time to learn how to integrate them into your keto recipes! You can steam them, then finish them with butter and spices, or toss in coconut oil and spices and roast them, or even cut them up and serve them as a salad with your favorite keto-friendly high-fat dressing or a simple mix of olive oil, vinegar, Dijon mustard, and salt and pepper. Sautéed works too as does a stir-fry, especially when cooked in healthy fats (think good oils or butter)! You can get started on your newfound enjoyment of vegetables anytime by sprinkling some salt or a little keto-friendly vinaigrette on ripe avocado slices. It’s pure, simple pleasure! 

If you’re craving effortless solutions, head to the grocer’s frozen food section for two keto lifesavers: cauliflower rice and zucchini “zoodles.” Cauliflower rice is nothing more than tiny bits of cauliflower, packaged and ready for you to use in place of rice (you can make your own by fine-chopping cauliflower florets). It cooks quickly, is mildly flavored, and very low carb. Meanwhile, zoodles, or spiralized zucchini, is the perfect replacement for pasta. Buy it readymade in stores or invest in a spiralizer (from $15 to $30 on Amazon.com) to make your own. Microwave for about 30 seconds to warm, then top with cream sauce or meat sauce, it’s awesome and satisfying. You’ll be amazed at how these two stylized vegetables alone can bring diversity to your keto meals!

Whatever you do, remember that vegetables are great keto food, if you choose the right ones and eat just enough on your keto meal plan to keep your carb content in check. Opt for the best keto-friendly vegetables and you can keep your blood sugar low, stay in ketosis, continue weight-loss (if that’s your goal), and enjoy their myriad health benefits; the fiber and nutrients in keto-friendly vegetables are great for heart health and overall wellness, and they taste delicious, too!

Remember: when starting any new diet, always check with your primary care physician or a dietitian.

The post What Vegetables Can I Eat on a Keto or Low Carb Diet? appeared first on KETO-MOJO.

When I began the ketogenic lifestyle 6 years ago, I wanted to lose weight but also had autoimmune issues, and as a breast cancer thriver of 3 years, I wanted to increase my health span odds. I had a really hard time getting into ketosis and was miserable. Although I was studying for my sommelier certification, I decided to give up drinking wine for 2 months, just so I could get myself solidly into nutritional ketosis.

I then took it very slowly, checking my glucose and ketones often to test for tolerance and gauge my limits. I gradually added wine back in, sometimes having a spritzer of a nice low alcohol white wine and seltzer instead of a full glass of wine. I am now at a comfortable weight and can easily share a bottle of wine with Mister Mojo without dipping out of ketosis. I still test often, especially when trying a new wine or food as I want to know my boundaries so I can make choices that fit my bio-individuality. I am careful not to over imbibe as I find that when I do, it can lead to poor food choices. Your decision whether to drink or not is solely dependent on your own particular “where” and “why.” If you are on a metabolic tightrope, it might be best to tread lightly and learn your limitations in order to determine if alcohol is right for you.

Some might ask, why drink at all if you have these concerns? Well, I am an adamant believer that Keto is not a diet, but rather a lifestyle that should be embraced. In order for it to be sustainable, one must find balance. For me, wine is more than just drinking alcohol. Through my years of study, I have learned to respect wine and cherish the ceremony it brings to any meal or occasion.

Wine invites conversation and facilitates community and is, therefore, an important part of my life – so I save my carbs for wine!

The Intersection of Alcohol and Ketone Production

Before we really dig in, let’s look at how alcohol affects the body. As you know, alcohol is processed in the liver, as is fat (which converts into ketones). Because of how alcohol is metabolized, ketone production and fat burning will slow down when the liver is busy metabolizing alcohol. Basically, the liver will process the alcohol first, so ketone production is put on pause until the alcohol is expelled. This is a temporary effect, but you still need to be concerned with the sugar and carb content as it relates to your own particular macros, because alcohol does have calories. For a deeper dive, check out this video.

It makes sense then, that the more alcohol you consume, the longer your fat burning will be put on hold as it waits for the alcohol to be expelled. So, it’s not only important to drink in moderation, but also best to choose a “dry” lower alcohol wine – ideally, one that comes in under 12.5%, but some can stretch to 13% alcohol by volume (ABV). I’ll go into more detail on alcohol levels and sugar levels below, as these are the two most important factors in determining whether a wine might be “keto-friendly.” And to help bring it all together, let’s do a quick primer on how wine is made.

Terroir

More than a simple plot of land, it all begins in the vineyard. In The Metabolic Approach to Cancer, Dr. Nasha Winters speaks about terrain and uses the metaphor of your body as a garden. For our purposes, let’s use this metaphor in reverse. Think of the vineyard as a body, which is the perfect segue to the concept of terroir, which roughly translates to the “sense of place” – the sum of the environmental factors that affect the vineyard, such as climate, topography, soil, trellising, and vine orientation. I would also include farming practices: pruning, tilling, irrigation, pest and disease control, and harvesting. You may ask, why is this important if all I care about is if the wine has sugar?

Those of us who are metabolically damaged are keenly aware of how additives and chemicals can wreak havoc on our immune systems. Just as we manage what we put into our bodies in order to create better health outcomes, the elements of terroir are determinants that come together to create the finished wine. You hear a lot these days about various sustainable farming practices, such as organic, biodynamic, permaculture, regenerative farming.

I could go down a rabbit hole discussing these practices adequately. They deserve their own examination at a later date. The bottom line is that wineries should actively seek to not only remove toxic pesticides and chemicals, but also, to improve the land through soil building, nurturing microbial ecosystems, and advancing the overall health of the vineyard. Terroir dictates the wine’s unique identity, which includes many factors that contribute to the final alcohol and sugar content of the finished wine.

Harvest and Sugar

When deciding when to harvest the grapes, winemakers look for a balance between flavor, sugar, and acidity.  This choice is one of the most impactful factors regarding sugar, as the longer grapes remain on the vine, the more sugar they accumulate. Think about the grape to raisin journey. As the grape ripens, acid is broken down into sugar, so the longer the grapes are left to ripen, sugar levels in the grape increase, the level of acidity in the wines decrease.

Acidity and Sugar

Acidity is another topic that deserves more discussion at a later date, but generally, the higher the acidity in the grape, the lower the sugar, resulting in wines with a lean crisp profile versus overripe and sweet.

It’s important to note that grapes grown in cooler climates (keep this in mind for later) typically contain higher acidity because there’s less warmth and sunshine available to increase the grapes’ sugar levels. Also relevant to this discussion is the fact that high acid wines age better and are more stable, which makes them less prone to contamination or microbiological degradation, hence, less need for sulfites. Although we can generally say that high acid and low sugar wines are preferred for keto, once again one must always come back to balance. If the acid is too high, the wine can taste astringent and sour. On the flip side, high acid can sometimes mask sweetness, as with certain Rieslings.

Fermentation and Sugar

You probably know that wine is basically fermented grape juice — a chemical reaction, whereby the metabolism of yeast converts the sugar in the grape must (the pulp, skins, seeds, and juice) into ethanol (alcohol). In general terms, the higher the sugar content when the grape is picked, the higher the alcohol level after fermentation, unless you stop the fermentation. And if the fermentation is stopped before the yeast has consumed all of the sugar, there will be residual sugar (referred to as RS). In general terms, a wine is considered dry when all the sugar in the grapes has been fermented and converted to alcohol.

Sugar content is measured in grams per liter (g/L). Classifications of sugar levels vary by country and may be dictated by regional wine laws, such as the Appellation d’Origine Contrôlée (AOC) in France, but typically, “dry” is classified as <5-9 grams per liter.  That may seem like a lot but remember that’s for a liter. There are 750 ml in a bottle of wine, which equates to approximately five (5 oz) glasses. So, if you know the wine’s sugar content, to calculate how much sugar in a bottle of wine, multiply the g/L by 0.75 and for a glass of wine, simply divide that by 5. This means that dry would come in at <0.75-1.4 grams per glass. An example of “dry” to “sweet” range would be a Vinho Verde at 0.18 grams per glass compared to a Sauterne, which can reach upwards of 26.25 grams per glass. For reference, a 5oz glass of coke contains about 16.5 grams of sugar per glass.

Napa Valley Sidebar

In the 1970s, a typical Napa Cabernet Sauvignon tended to average between 12-13% alcohol and was predominately lean and balanced. And if you follow the trajectory, it is interesting to note that the alcohol content of Napa wine has risen steadily since the debut of the dietary guidelines in 1977.

Today, harvest has moved later and later for many wineries, and Napa cabernets can range upwards of 15% alcohol, tasting sweeter and more full-bodied than their 70’s counterparts. Soaring alcohol levels have paralleled Americans’ thirst for sugar and the rise of sugar and carbs in our diets. It is notable that certain celebrated wine critics have promoted and rewarded that fuller, sweeter style.

Winemakers have been known to actually add sugar to their wine in search of that elusive 100-point score. If you taste a low-alcohol lean wine next to a “flabby” high-alcohol “sweet” wine, the lower alcohol wine can seem angular and bland — think of tasting a coke next to a seltzer. However, looking at winemaking today, I would venture to say that the tide may be turning back. Many wineries are choosing to pick earlier, once again producing wines with a leaner more refined, and balanced style.

It’s clear that in a ketogenic lifestyle, we need to be aware of the alcohol and sugar in wine. Now, as a certified sommelier, I wouldn’t choose a wine solely on alcohol and sugar content. Among other things, I evaluate wine on the merits of structure, flavor profile, and complexity.  For me, balance is the key point. I may first look at alcohol and sugar, but I then ensure that all of the other elements meld together.

Sulfites

A quick word on sulfites, as so many of us complain of a sensitivity to them. It is interesting to note the human body produces about 1000mg of sulfites in a day, which is 10 times more than those found in a liter of wine. So technically, we should all have a sulfite warning label slapped on our foreheads! To be clear, there are sulfites produced naturally during fermentation. Since Roman times, sulfites have also been added to preserve freshness, promote stability in aging, and protect the wine from oxidation and unwanted bacterial contamination. This subject definitely deserves a deeper dive (stay tuned!).

How to Choose Wine

Ok then, after all this —which are the best wines to choose? Well, unfortunately, it is almost impossible to find a wine bottle that includes nutritional labeling (although we hope that changes in the future!). Since we can’t be guided by calories or carb levels, let’s use the information we’ve learned. We’re looking for:

• Low alcohol by volume
• Low sugar /residual sugar – “Dry”
• Cool climate
• Sustainable farming practices when possible

This is where it gets good. I’ve seen a lot of erroneous information out there, where people recommend “Keto” wines by varietal, suggesting that Cabernet Sauvignon, Merlot, Sauvignon Blanc, or Chardonnay are all good keto choices. I would counter and say that it is simply incorrect to make this broad generalization.  It would be far better to first search by region and climate when searching for a wine that will work with your keto lifestyle. A high alcohol 14.9% buttery oaky Chardonnay from Napa will have much different attributes than a low-alcohol 12.5% steely chardonnay from Chablis. Likewise, Pinot Noir from Santa Barbara will typically pack a bigger fruitier punch than a Pinot from Burgundy. Think Terroir!

Navigating Wine Regions

Although I live in Napa Valley, I tend to veer toward “Old World Wines.” This term simply refers to wines from countries where wines first originated, mainly in Europe, as well as some from the Middle East. The most notable countries are France, Italy, Germany, Spain, Portugal, and Austria, as well as some interesting choices to be found in Greece, Croatia, Romania, Hungary, Switzerland, Lebanon, and Israel.  “New World” refers to the “newer countries” that have more recently begun to produce wine. These would include the US, Australia, New Zealand, Argentina, Chile, and South Africa. Why would I choose Old World?  Quite simply because many of these wines tend to be from cooler climates and possess higher acidity and lower alcohol; whereas New World wines tend to be from warmer regions, resulting in higher alcohol more full-bodied wines. That said, the lines have blurred more recently if you consider places in Tuscany, home of the New World “Super Tuscans”, where winemakers rebelled against tradition and added higher percentages of Bordeaux varietals to Sangiovese — or Clare Valley in Australia, which produces amazing bone-dry Rieslings.

You can certainly find keto-friendly wines in the New World, but again, I would consider region and climate. By and large, the distinction between Old and New World is connected to wine laws. Old World regions are governed by a set of strict regulations that dictate alcohol levels, yields, sugar levels, to name just a few.  New World regulations tend to be much less exacting. We need truth in labeling, but many Old World producers would argue against it, saying that they already impose stricter standards. Obviously, not all Old World regions produce low alcohol/low sugar wines, but on the whole, knowing the region, climate, and checking the alcohol content will give you the best head start.

Below you’ll find a beginner’s guide to choosing wine for a keto lifestyle.  It’s as simple as one, two, three!

You will find that most of the red wines listed above will be light in color, as they are from thin-skinned grapes.  You’ll also notice I didn’t mention rosés.  There can be some amazing choices to be found, but there are varying styles.  Both of these topics definitely deserve future musings!

 A Word About Champagne & Sparkling Wine

The alcohol content of champagnes will tend to be low, typically under 12% ABV. However, just like Riesling, the acidity can mask residual sugar. But you’re in luck because Champagne does a terrific job of labeling sweetness. If possible, look for Brut Nature, sometimes called Brut Sauvage, as it has no added dosage (sugar) and is the lowest in sugar level.

And don’t forget other sparkling wines, notably crémant (French sparkling wines from regions other than Champagne), certain cavas from Spain, the light pet-nat (Pétillant Naturel), and some lovely domestic US sparklings.

If You Don’t Have Access to a Wide Wine Selection

What if you can only find “everyday” American wines? Many of you might live in a place where you can’t find the wines from the regions I mentioned, and only the basics, such as chardonnay or cabernet sauvignon. If so, then it’s time to look at the bottle, and try to find where it is from and the alcohol content. Definitely try to keep in under 13% alcohol. There are also now a multitude of online wine shops for you to explore. Do your research ‑ it can be fun to sleuth out, especially when you find a region you like.

Make it an Adventure

Start noticing labels. You can find some really interesting lesser-known varietals that are lower in alcohol, but still vibrant and balanced. Again, it becomes an adventure to find new wines to try. When you are at a restaurant, don’t be afraid to ask the server or sommelier about the wine, including the percentage of alcohol – as well as, if it is dry. If at a party, pick up the bottle and look at the label.

Let me finish by saying that there’s a lot of hype and misinformation out there on “Keto Wines” these days … Zero Carb, No Sugar, Biodynamic, Raw … Natural (for which there is no formal certification). There can be some fantastic finds, but there can also be inconsistency. Look past the marketing. It usually comes back to … you guessed it – balance!

Keto Somm’s Final Word

As a certified sommelier, I evaluate balance, structure, flavor, and food pairing potential. As a Ketonian, I look for a minimally processed low alcohol, dry wine that won’t kick me out of ketosis. As a Keto Somm, I want it all — enjoyment and fulfillment, not only for my palate but also for my mind and spirit. I am continually searching out unique wine options and will be sure to keep you apprised of any new finds in MojoMusings.

I look forward to diving deeper into the world of wine in future posts so together, we can unravel the mysteries of the grape — stay tuned!

And check out our wine recommendations on our blog!

The post Can you Drink Wine on Keto? And If So, What to Look For? appeared first on KETO-MOJO.

You’ve surely heard about grass-fed beef. Over the past decade, it’s become a trending food product among Americans, bolstered by consumers who care about optimal nutrition as well as eco-conscious living. But what exactly is the difference between grass-fed beef and its alternative (grain-fed beef and/or factory-farmed beef), and why should you care? You’ll learn everything you need to know here.

What is Grass-Fed Beef?

Some people think that grass-fed beef is easily defined as beef that’s been fed grass. That’s partially true. However, all cows are likely to spend their first 12 to 18 months of life on pasture eating grass, including soy- or corn-fed beef cattle (they’re fed corn or soy to fatten them up and create the coveted “marbleization” of the beef). It’s how the beef is finished that makes the difference. Once a certain size, cows are brought to either a feedlot (grain-fed/factory-farm) or left on pasture (grass-fed cattle/grass-finished cattle). This small distinction makes a world of difference for the ground-beef and ribeye steak that reaches your plate. For beef to be its most pure and healthy, it needs to be grass fed and grass finished. 

What Is Grass-Fed/Grass-finished Beef?

Plainly put, grass-fed/grass-finished beef is beef that has been raised on pasture for their entire lives. It tends to be less fatty and consequently cooks faster. 

Letting cows roam and feed on pasture is how cows were intended to live and eat. Additionally, when raised this way, they actually add back to the environment by recycling back to the land the nutrients they eat, which supports the health of the soil and growth of new plant life. It’s a perfect, natural cycle.

What is Grain-Fed Beef?

If your beef is grass-fed but not grass-finished, it has spent the last four or so months of its life eating grains (likely GMO corn or soy). 

Factory farms, where grain-fed cattle or grain-finished cattle is raised, were developed to eliminate the need for raising animals in large pastures and for producing fattier, more juicy beef. 

But that mouthwatering marbling of grain-fed beef is not without consequence.

Grass-Fed Versus Grain-Fed

Cows have a four-chambered stomach designed to digest and ferment grasses. They are not designed to eat grains. Moreover, the confinement and relatively unsanitary environment of feedlots require the animals be given antibiotics to avoid illness. So, when you eat grain-fed beef, you digest any of their unhealthy, unbalanced elements and any residual antibiotics.  

The Challenge of Finding Truly Grass-Fed Beef

Knowing the difference between grass-fed and grain-fed beef is not enough to ensure you buy the healthiest meat, because the term “grass-fed” has been unregulated by the USDA since 2016. What this means is that there’s no guarantee your “grass-fed” beef was never fed grains just because its label says “grass-fed.”

The key is to find beef described as “grass-fed” and “grass-finished”; this essentially means the beef in question is the embodiment of grass-fed beef. It’s a way for top-quality producers to differentiate their beef from those marketed as “natural” or “pasture-raised,” which gives no indication as to whether they’re grass- or grain-fed, but sounds good to consumers. 

Regardless, your best bet, if you want 100-percent grass-fed beef is to find a local farmer and learn how their meat was raised. 

It’s worth noting that although farmers raising grass-fed/grass-finished beef don’t typically abuse growth hormones and antibiotics, there is no real regulation around their use. This is all the more reason to get to know your local farmers as well as to look for the words “USDA organic” if you want your meat antibiotic- and hormone-free. 

The Nutrient Differences Between Grass-Fed/Grass-Finished and Grain-Fed Beef

It’s not just the texture and flavor profile that separates grass-fed and grain-fed beef. The nutrient profiles are very different, too. Here’s how:

• Grass-fed beef contains less total fat content than grain-fed beef.

Grass-fed beef is typically lower in total fat, which is apparent by its lack of marbling. Consequently, grass-fed beef contains fewer calories than conventionally raised beef. Interestingly, there’s no significant difference in total saturated fat content, although the types of saturated fats can differ; grass-fed beef contains more stearic acid. This implies that grass-fed beef contains less of the other two saturated fatty acids (palmitic and myristic acid), which may be associated with adverse effects on blood-cholesterol levels.

• Grass-fed beef contains an optimal omega-6 to omega-3 ratio.

Both omega-3 and omega-6 polyunsaturated fatty acids (PUFAs) are essential fatty acids, meaning we must consume them through diet since we cannot make them ourselves. Omega-3s are associated with protective mechanisms (anti-inflammatory, neuroprotective, etc.), and although essential, excess omega-6 is typically associated with promoting inflammation and modern chronic diseases. The typical Western diet far exceeds the necessary intake of omega-6s, while under consuming omega-3s. Grass-fed beef can contain up to five times more omega-3s than grain-fed beef. Grain feeding has also been shown to increase omega-6 levels.

• Grass-fed beef contains two to three times more conjugated linoleic acid (CLA)

  Conjugated linoleic acid (CLA) is a type of PUFA, which preliminary research shows may offer some great health benefits, such as improved glucose regulation, insulin sensitivity, and protection against cardiovascular disease due to its anti-hypertensive effects. CLA can be found in the meat of ruminant animals and is produced by a specific bacterium that lives in rumen, the first of four compartments of the cow’s stomach. The way it’s produced is highly reliant on the pH of the rumen. Grains create an acidic environment that prevents the activity of these bacteria and therefore reduces the amount of CLA produced. In fact, grass-fed beef contains roughly two to three times more CLA than grain-fed beef.  
  

• Grass-fed beef contains more beta-carotene.

  Beta-carotene is the precursor to retinol (vitamin A), a very important fat-soluble vitamin for proper vision, bone health, reproduction, immunity and various cellular functions. In addition, beta-carotene has protective properties primarily through its antioxidant activity. Grass-fed cows contain up to seven times more beta-carotene in their tissues than grain-fed cows, which makes sense since grains are far less beta-carotene rich than grass. In fat, the reason the fat in grass-fed beef has a yellow tinge is due to its high beta-carotene content.

• Grass-fed beef contains more vitamin E.

  Grass-fed beef contains considerably more vitamin E than grain-fed beef, in the form of α-tocopherol. Vitamin E is a powerful antioxidant, meaning it can protect our cells from the potentially damaging effects of cellular stress. Vitamin E also extends the shelf life of meat, delaying the deterioration and oxidation of lipids, which is important for maintaining the integrity of the omega-3 fatty acids found in grass-fed beef. It’s worth noting that beta-carotene combined with vitamin E promotes increased antioxidant activity.
  

• Grass-fed beef contains higher antioxidant enzymes

  Glutathione, and the two enzymes, superoxide dismutase and catalase, have all been found in higher concentrations in grass-fed beef compared to grain-fed beef. This is important because, just like beta-carotene and vitamin E, these enzymes reduce potentially damaging free radicals that can cause cellular damage by oxidizing lipids and attacking proteins. These antioxidant enzymes may also offset and protect us from any free radicals produced during cooking beef, as high temperatures can produce free radicals by oxidizing fats, such as those found in beef.         

The Final Word

Altogether, grass-fed beef provides higher levels of nutrition than grain-fed beef: better saturated fat profiles, more omega-3s, less omega-6s, more CLA, more beta-carotene, more vitamin E, and more antioxidant potential. Fortunately, these benefits are being realized, making grass-fed beef relatively easy to find at your local farmers market, grocery stores, and supermarkets. In fact, now grass-fed beef can even be delivered straight to your doorstep by services such as ButcherBox, Nose-to-Tail, U.S. Wellness Meats, and TruLocal for the Canadians. It may cost a bit more than conventional beef, but grass-fed beef provides far more nutrition and an overall positive impact on the environment. 

The post What’s the Difference Between Grass-Fed Beef & Grain-Fed Beef? appeared first on KETO-MOJO.

Does It Fit Your Macros?

A keto diet is a high-fat, low-carb diet that allows for moderately low protein. Whether you are tracking your specific macros, eating to the ketogenic macro percentages (60-75% fat, 15-30% protein, and 5-10% carbohydrates), or eating to your meter (testing ketone levels multiple times a day and adjusting consumption based on readings), in order to stay in ketosis (and achieve weight loss, if that’s your goal), you want to choose foods that are low in carbohydrates, high in fats, and moderately low in protein.

So when you look at a nutritional label the first thing to ask yourself is, “Does this fit into my macros?” If the answer is yes, go to the next question:

Second, look at what percentage of your each of macros this food item will take up. If you are looking at a breakfast option that has 15 grams of total carbohydrates and you are allotted 20 grams of total carbs (or total grams of net carbs) a day, this would not be a good option; it would use up three-quarters of your carb count for the day. To be safe, go with the one-third rule. Never eat more than one-third of your total carbs in one sitting. Also, if you’re following net carbs for your macros, be sure to subtract the total dietary fiber (i.e. grams of fiber) from the total carbs to get the total net carbs of the food item in question.

What Is The Serving Size?

After looking at the nutritional facts label and determining that the food/product fits within your allotted macros it’s time to look at how much of that product you get for those specified calories/carbs/proteins/fats. This is where things start getting sneaky! If the serving size has under 0.5 gram of carbohydrates or other macronutrients the company can report it as zero (Office of Regulatory Affairs, 2014). For example: the BBQ Rub pictured above states its 0 grams of carbs! Great, that means it’s one of the safe keto foods, right? Well, the second ingredient is sugar, so no. This is a perfect example of the company using a small serving size to manipulate the nutritional facts. A serving size of ¼ teaspoon has less than 0.5 grams of carbohydrates and thus can be reported as 0 grams of carbohydrates. Someone that didn’t look at both ingredients and serving size would think they could season their chicken breast to grill with and be perfectly fine. But who only uses ¼ teaspoon of seasoning on a chicken breast? Heck who can even season a chicken thigh with that little (not us… seasoning = flavor)! Be mindful that sweeteners, including sugar-free sugar alcohols that contain some carbs, can affect your carbs bottom line.

What Are The Ingredients?

In a ketogenic diet, you want to check the ingredients on food labels as well as looking at the nutritional label facts. This is because the nutritional facts labels are often “manipulated” to make the food appear healthier. For example, by creating a small serving size you can give the appearance of the food being low in calories and carbohydrates.

Ideally, you will be choosing whole foods with no added ingredients, but this isn’t a perfect world… people get busy, have budgets, and who doesn’t want to try new recipes and keto baking? So you want to examine the ingredients and look for obvious No-Nos: Flour, starch, insoluble syrups, oats/grains, and sugar. Unfortunately, sugar isn’t just spelled S-U-G-A-R. (Though the sugar-alcohol erythritol is acceptable, provided you don’t have adverse reactions to it.)

Is There Sugar In This? Are There Hidden Sugars:

When we say, is there sugar?, we are talking the “natural” sugar and the added type. One of the reasons you cannot eat watermelon on the ketogenic diet is because of the high amount of natural sugars in the fruit; this translates into carbohydrates, which will spike your blood sugar and kick you out of ketosis. This is the same reason why tomatoes are only recommended in moderation; they are a moderately high-carbohydrate vegetable (or fruit depending on who you ask).

Sugar comes in many forms and names:

In a perfect world, what you are eating would not have ANYTHING from this list in it. There are times when it will be okay in moderation. Did you hear that? Some will chose to eat “Clean” (fresh foods, like meats, veggies, eggs, and dairy) and they are very strict and will consume NO sugars at all and that is fine, more power to you! But many do choose to consume in moderation. So let’s explain what that means.

When looking at a food label, where does the aforementioned “sugar” come into play? Is it one of the first 3 ingredients? If so, that’s generally an automatic no. As we talked about before, ingredients are listed in order of weight. When looking at the ingredients list and seeing sugar as the first or second ingredient, it is almost 100% of the time going to mean you cannot have this. If sugar is the third ingredient, then it can go either way. Ideally, you would want to choose a better option, but sometimes budget and availability makes this more difficult. If it’s a large serving size or will be used to make a large serving size this could be ok on occasion; it probably doesn’t have a lot of grams of sugar. If you can plan ahead, you can usually find a substitute online or a recipe to make your own!

Then there are foods such as bacon, that are cured with sugar and it’s the 3^rd ingredient. This is where we refer to serving size and macros. If the serving size is very small it’s a no. And some may say, “Small is relative” and that’s true. But we don’t think anyone is going to be happy and satisfied with ¼ slice of bacon (who isn’t disappointed when we find out we can’t have the whole package). So if the serving size is 1 slice of bacon at 0g of carbs we would say that is fine even though sugar is listed as the 3^rd ingredient. While this may not be for everyone, this is where testing your ketones and blood glucose levels come into play. Anytime you are unsure or trying a new product or recipes, take a pre and post ketone and glucose level to see how they food affects you personally. What is right for one individual may not be right for another.

In conclusion, like many things in life, it’s not always black and white or yes and no. You need to look at the whole picture and most importantly YOUR whole picture.

The post Is This Keto Approved? Read the Label! appeared first on KETO-MOJO.

And there’s more. Research shows that consuming nuts and seeds can help prevent a range of chronic diseases, including heart disease, diabetes, obesity, and hypertension. Additionally, markers of chronic diseases like high blood sugar, abdominal fat, oxidative stress, inflammation, and insulin resistance are all shown to improve when nuts and seeds are incorporated into the diet. Finally, despite their high-calorie count, nuts support weight loss and maintenance, in part, by increasing satiety.

But what about nuts and seeds for keto? Are all nuts and seeds equally recommended if you’re following a ketogenic lifestyle? Simply put, the answer is no. Some nuts and seeds are better than others. Read on to learn which ones to choose and also keep in mind that if transitioning to a keto diet, you may want to wait to introduce nuts and seeds until you’ve settled in; due to their high-calorie count, it can be easy to overindulge and blow your daily macros. This is less the case once you’re used to the keto diet and carb-induced cravings have subsided. 

Nuts and Seeds and Macros, Oh My!

If you’re looking at nuts and seeds from a macros perspective, you’ll notice they tend to be high in fat, contain moderate protein and carbohydrates, and include a healthy dose of fiber, the latter of which helps lower the net carb count and makes most nuts and seeds very keto-friendly. (Read all about calculating macros and net carbs here.) 

However, some nuts and seeds have higher carbohydrates than others (Hello, cashews and sesame seeds!), so it’s good to know which ones to focus on and which to enjoy in moderation.  

Top 10 Keto-Friendly Nuts and Seeds

Following is our list of the top 10 keto-friendly nuts and seeds based on net carbs per serving. Nutritional information source: USDA Department of Agriculture.

#1 Flax Seeds

At six grams per two-tablespoon serving, flax seeds may appear to be high in carbs, but most of those carbs come from fiber (which you can subtract from your total carb count to get your “net” carbs). In fact, the fiber content in flax seeds is one of its most well-known health benefits. 

What’s more, flax seeds contain both soluble and insoluble fiber, making them an excellent choice for improving digestive health.

You can add flax to your keto shake or smoothie, or even use it to replace eggs in your baked goods. Or try it in our fantastic Crispy Keto Breakfast Cereal or Slicing Bread. 

#2 Hemp Seeds

Hemp seeds are packed with omega-3 fatty acids, which play a crucial role in the health of your brain, heart, and eyes. They’re also a rich source of a variety of minerals, including potassium, sodium, phosphorus, magnesium, sulfur, calcium, iron, and zinc.

Hemp seeds make a great topping to salads and can also be added into protein shakes for a little nutty flavor. It’s also a tasty ingredient in our Crispy Keto Breakfast Cereal.

#3 Shelled Pumpkin Seeds

If you’re looking for a protein boost, pumpkin seeds are the number-one pick. With nine grams per ¼-cup serving, these seeds make an excellent midday snack to keep you going. Pumpkin seeds are also a great source of zinc, an essential mineral that’s involved in immunity, protein synthesis, wound healing, DNA synthesis, and growth and development.

Enjoy pumpkin seeds – raw or toasted and seasoned – as a midday snack, or throw them into your salads or keto-friendly baked goods. They’re also great in our Keto Seeded Crackers recipe.

#4 Pecans

In the search for low-carb nuts, pecans are the winner with only one net carb per serving. 

While nuts, in general, are known for their positive effect on heart health, research shows that a pecan-rich diet, in particular, may lead to a reduced risk of both cardiovascular disease and diabetes.

Traditionally, pecans are often found in desserts (try our Keto Maple Pecan Pie), but they’re fantastic as a toasted snack or topping for salads and can be chopped fine and used as “breading” for chicken or pork as in our Keto Pecan-Crusted Chicken with Mustard Cream Sause and Asparagus recipe. P

#5 Brazil Nuts

Brazil nuts are an excellent source of selenium, which plays a critical role in thyroid health, reproduction, DNA synthesis, and protection against oxidative stress, cardiovascular disease, and cancer. Just one nut contains over 100 percent of the recommended daily intake for this crucial mineral! Since your body can’t make selenium on its own, it’s vital that you get it through diet.

Add brazil nuts to your trail mix, crush them up to sprinkle on your keto-friendly desserts, or enjoy them solo. 

#6 Walnuts

Folk medicine says that the shape of a food can help you understand what part of your body it supports. For instance, if you take a look at a walnut, it kind of looks like a brain. This tradition, known as “the doctrine of signatures,” has proven correct time and again, and interestingly, walnuts happen to contain a number of brain-supportive nutrients, including omega-3 fatty acids, vitamin E, antioxidants, and folate. One study even found that consuming these nuts may enhance cognition, especially reasoning skills.

Crushed walnuts make a fantastic addition to keto-friendly brownies or muffins, or try adding them raw or toasted to a salad or smoothie for an extra boost of omega-3s. (Also try them in our keto cranberry sauce.)

#7 Macadamia Nuts

While all nuts are rich sources of fat, macadamia nuts are particularly rich in omega-9 fatty acids (aka monounsaturated fat). As a matter of fact, around 50 percent of the fat in these creamy nuts comes from omega-9s.

This is important because omega-9 fatty acids play a role in calming inflammation and decreasing levels of inflammatory chemicals. In addition, oleic acid (the type of omega-9 found in macadamia nuts) has also been shown to improve heart health and protect against insulin resistance.

Macadamia nuts are an incredibly satisfying snack all on their own, but they also add delicious flavor when crushed and used as a breading or a topping for sauteed fish or chicken. For dessert, try them in our Keto Macadamia and White Chocolate Shortbread Cookie recipe

#8 Chia Seeds

Chia seeds are an incredible source of soluble fiber. These small seeds can double (and even triple) in size when added to a liquid medium, such as water or coconut milk. As a source of soluble fiber, chia seeds can support digestion, protect against diabetes, and help to lower cholesterol levels.

Chia is also a rich source of antioxidants, which provide support to your liver, heart, and help fight aging.

A little goes a long way; you can add a tablespoon or two of chia to your smoothies, bowls, or leave it overnight in coconut milk (or milk of choice) for a chia pudding. 

#9 Hazelnuts

While all nuts contain antioxidant compounds, hazelnuts are particularly high in proanthocyanidins, or potent antioxidants that have protective effects against oxidative stress and inflammation and play a role in immune health and DNA repair.

Hazelnuts have a naturally sweet and nutty flavor and make a perfect choice for roasting and sprinkling on top of salads or desserts. You can even find jars of hazelnut butter in some stores, although they’re typically not cheap. 

#10 Almonds

Of all the nuts and seeds on this list, almonds are by far the most popular and are often the most cost-efficient as well. 

Almonds are particularly high in the fat-soluble vitamin, Vitamin E. Vitamin E acts as an antioxidant and protects the outer layer of your cells from damage, keeping your cells intact and healthy.

Throw some almonds in a bag to have on hand for a snack, add them to a keto-friendly trail mix, or enjoy them in their ground-up form as almond flour for your keto-friendly baked goods (including our awesome keto chocolate-almond tart crust). You can even use almond meal as a substitute for breading or throw slivered almonds on savory casseroles to create a crunchy topping. 

Higher-Carb Nuts to Enjoy in Moderation, If At All

What about the rest of the nut and seed world, you wonder? Are those off limits? Not exactly. Nuts and seeds with higher net carb counts (due to lower fiber content) or a high proportion of carbs compared to fat and protein are best enjoyed in moderation, or avoided altogether if you tend to be sensitive to carbs and want to eat to your daily (high-fat, low-carb) macros. 

Following are some nuts and seeds to eat mindfully, if at all.

• Cashews 8.5 net carbs per ¼ cup serving
• Peanuts 8 net carbs per ¼ cup serving
• Pistachios 5 net carbs per ¼ cup serving
• Chestnuts 17 net carbs per ¼ cup serving
• Sunflower seeds 4 net carbs per ¼ cup serving.

A Quick Word on Nuts and Seeds and Digestibility

Now that you know the best nuts for a keto diet, here’s something else to consider: Because nuts and seeds can be high in phytic acid, they can be challenging for some people to digest. A simple soak in water for a half-hour or more can dramatically improve their digestibility. Also, people with the herpes simplex virus (HSV) and a tendency to break out often may experience heightened breakouts due to the high arginine (an amino acid) content of nuts and seeds.

The Final Word

Nuts and seeds can be a delicious and healthy part of a ketogenic diet, but some nuts and seeds are better than others. Lean on the nuts and seeds with low carb counts and high-fat content to easily eat to your macros and enjoy the intrinsic health benefits of these natural, nutrition-packed foods. Also, remember, even with keto-friendly nuts and seeds, serving size is crucial in ensuring you don’t eat too many calories or carbs.

The post The Best & Worst Keto-Friendly Nuts and Seeds appeared first on KETO-MOJO.

Some would argue that you could eat some sugar, if it falls within your daily macros (daily calories broken down into optimal amounts of fat, protein, and carbohydrates, the latter of which usually tops out at around 20 grams per day). But to follow a clean, health-minded path, you’ll want to save the day’s allotted carbs for more nutritious options, such as keto-friendly vegetables, which will make you feel healthier and more satisfied, not to mention help you break your sugar addiction, which will in turn stop you from craving more sugar and maintaining a sweet tooth. 

Breaking the Sugar Habit

So, yes, one of the great health benefits of the keto diet is ridding yourself of sugar cravings. But it doesn’t have to be a white-knuckle experience. There are wonderful non-caloric sugar substitutes that allow you to enjoy sweet rewards without carbs, blood-glucose spikes, addiction, or other adverse reactions, at least for most people. Like everything else, your reaction to sugar substitutes can be individual and we highly recommend you test some of the sugar alternatives mentioned below to make sure you’re not having adverse glucose reactions (i.e. spiked glucose levels) to them. 

Common Sugars to Avoid

Like we said above, sugar in any form is off limits on the keto diet. That means it’s time to say goodbye to these sweeteners as well as any packaged foods that contain them:

• Agave syrup
• Cane sugar / table sugar
• High-fructose corn syrup
• Honey
• Maple syrup
• Raw sugar
• Sugar
• Turbinado sugar
• Coconut sugar

So, what can you enjoy instead?

Alternative Sweeteners

Alternative sweeteners, or sugar replacements, lend all the sweetness to foods without all the calories and carbs. But they’re not all created equal in flavor or benefits. Most of them fall into three categories: natural sweeteners, sugar alcohols, and artificial sweeteners. We’ve broken them down here so you know the difference, but if you just want to know what sweeteners we recommend, skip this section and go straight to our recommendations.

Natural Sweeteners

Natural sweeteners are made from concentrated components of edible plants.

• Monk Fruit Extract: Monk fruit, known in China as luo han guo, has been used as a natural sweetener for thousands of years. It has zero calories, zero carbs, and is about 200 times sweeter than sugar. In powder form, it dissolves quickly and easily in liquids (perfect for tea or coffee!) Don’t use the granulated form for marinades or other liquid recipes; it dissolves when heated, then reconstructs when it cools.  Want to try a monk fruit sweetener? We like Lakanto brand, which makes substitutes for crystallized sugar, brown sugar, and even maple syrup.

• Allulose: Allulose is a popular sugar-like low-calorie sweeteners. It’s made up of a monosaccharide (a simple sugar) that is found in small quantities in wheat, and certain fruits, such as jackfruit, figs, raisins. The reason that allulose has no glycemic index or net carb content is that the body doesn’t metabolize it. Try this Rare Sugar Sweetener made with Non-Metabolizing Allulose!
• Stevia: Often called “sugar leaf,” and made from the plant Stevia rebaudiana,  is more than 150 times sweeter than regular sugar and easy to find in grocers and even restaurants. If you’ve tried it, you already know it may have a bitter aftertaste. You can find it in powder form and liquid concentrate, the latter of which is great for sweetening beverages. If you use it in baking, you’ll want to slowly add up to half as much Stevia as sugar, tasting along the way to ensure you don’t add too much.

Sugar Alcohols

Ever heard of “sugar alcohols”? We hadn’t either before going keto. But they’re your new best friends for baking, morning coffee, and more, and they come in forms similar to the types of sugars you’re used to enjoying.

Several sugar alcohols are found naturally in fruits and vegetables. However, some are processed from other sugars, such as from glucose in cornstarch. Some are carb-free, and others are low-carb sweeteners that contain about half the carbs of regular sugar. Available in granular, powdered, brown-sugar style, and even liquid form, all can be bought online, in specialty grocery stores, or on Amazon. (They have a sweet taste and are what usually sweetens sugar-free or low-carb packaged foods.) Regardless, they tend to be extra sweet, so use them judiciously when learning to bake with them. We’ve divided the zero-carb and lower-carb options below. You’ll want to stick with the zero-carb sweeteners.

Sugar Alcohols with Zero Net Carb Count

• Erythritol: Great tasting with the least digestive-issues side effects; one of the ingredients in some popular sweeteners such as Truvia, Swerve, and Stevia (including liquid Stevia), among others
• Xylitol: Commonly found in sugar-free chewing gums, mints, and toothpaste, this sweetener has a similar sweetness to sugar with 60% of the calories; may cause digestive symptoms such as gas, bloating and diarrhea.when consumed in large amounts
• Mannitol: Useful as a coating for hard candies, dried fruits, and chewing gums, it’s often included as an ingredient in candies and chewing gum; has a pleasant taste and mouthfeel
• Lactitol: Used as a replacement bulk sweetener for low-calorie foods with approximately 40% of the sweetness of sugar; popular for baking

Sugar Alcohols with Some Carb Count (Thus We Recommend Avoiding Them)

• Maltitol
• Sorbitol
• Isomalt

Artificial Sweeteners

Artificial sweeteners, made from plants or even sugar, are exponentially sweeter than regular sugar and are generally combined with maltodextrin or dextrose — sugars— as a carrying agent. They’re controversial in the keto community because of concerns that, in some people, it stalls weight loss or can raise blood sugar and adversely affect ketosis. The following two artificial sweeteners are popular, but not recommended:

• Sucralose (i.e. Splenda)
• Aspartame

Sweeteners We Recommend

The best sweeteners are those that have little effect on insulin levels and blood sugar levels; contain virtually no calories, no carbs, or fillers with hidden carbs; are high-quality with proven track records; and don’t have any bitter flavor or aftertaste. For that reason, we consider the following the best keto-friendly sweeteners: 

• Erythritol
• Monk fruit
• Stevia (or a blend of the two). 

Bonus: when used in combination, they seem to lessen any cooling sensation and cancel out any negative aftertaste.

The post What Are the Best Sugar Substitutes for a Low-Carb, Ketogenic Diet? appeared first on KETO-MOJO.

Coffee Maker

Let’s start at the beginning! Most ketonians welcome the day with at least one cup o’ joe, either fortified with yummy cream fat macros or MCT oil or both (Hello, bulletproof coffee!). It’s the stuff that gets your energy up and keeps you there, often until lunch! Thus, a quality coffeemaker is a must-have. Espresso machine, classic coffee maker, or French press? The choice is yours! Shop coffee makers 

Milk Frother

What takes keto lattes or bulletproof coffee drinks over the top? A milk frother, of course! Cute, compact, and the quickest way to mix and froth your coffee drinks, they bring fun to the morning beverage. Shop milk frothers

Food Scale

Food scales are awesome for so many reasons. Most important to keto cooks, they are precise in measuring ingredients, which is important for baking, but even more essential for ensuring accurate macros for keto recipes. Measure the weight of your ingredients on this kitchen scale when following or crafting your own recipes and you will know exactly how many macros your meal contains. Shop food scales

Measuring Cups and Spoons

Since baking is a science, proper measurements are the key to success when following any baking recipe. Thus, if you bake at all, measuring cups and measuring spoons are likely already in your pantry. But even cooks who eyeball measurements for more flexible recipes will want to use measuring cups and spoons when making low-carb recipes. Beyond the aforementioned food scale, using measuring cups and spoons is the only way to ensure you add just enough of each ingredient to get accurate macros (key to staying in ketosis). Shop measuring cups or shop measuring spoons 

Spiralizer

Once the hot cooking gadget of the moment, the spiralizer has settled in as a common kitchen tool, which is great, because that means it is available in more styles and price points than ever (including one that’s under $10). Why does one need a spiralizer? To effortlessly craft “zoodles”! These cute, curly, super low-carb zucchini noodles are a mainstay for keto pasta dishes because they look and taste great and are totally keto-friendly. (Check out our recipe for Keto Vodka Pasta with Sausage, which uses a spiralizer.) Many spiralizers also serve as a slicer. Shop spiralizers

Blender or Food Processor (or Both!)

Whether you’re mixing a marinade (like for crazy-good Green Curry Drumsticks), pureeing a Keto Creamy Roasted Red Pepper Dip, or whipping up fantastic Keto Blended Cinnamon Dulce Frap, or Minty Green Smoothies, you need a good blender to help you out. A food processor can do this plus a whole lot more, including shredding and mincing. If you’re even remotely serious about cooking, we recommend both. Shop blenders or shop food processors

Waffle Maker

What? Waffles on a keto diet? And how! There’s a whole world of keto waffles out there, and they can take you from breakfast to lunch to dinner depending on the type of keto waffles you make. Try out classic Keto Waffle recipe for breakfast or make it with our amazing Keto Fried Chicken recipe for dinner. Or make a Keto Reuben “Chaffle”  (cheesy keto waffle, which can be used like sandwich bread) for a savory keto meal. Whatever keto waffle you make, you’ll need a waffle maker to do it! Browse waffle makers

Instant Pot

The instant pot pressure cooker craze continues and flourishes in the keto community for the same reasons everyone else loves it; it allows you to throw everything into the pot, press a button, and wait for a delicious meal in far less time than it would take in a pot on the stove (hence the name). If you like making big batches of keto foods (like soups) and refrigerating or freezing them for later, an instant pot should be in your kitchen. And did you know it doubles as a slow cooker, too? (Got one? Try these recipes for Keto Instant Pot Korean Short Ribs with Braised Bok Choy or Keto Instant Pot Carnitas Tacos. Shop instant pots

Air Fryer

Basically a fancy countertop convection oven, an air fryer cooks things faster than a normal oven and creates crisp results similar to those of fried foods. Only there’s no oil used! Try all kinds of veggies like this air-fried Fish and Zucchini Chips recipe. Or make these delicious air-fryer Garlic Cheese Rolls. You can even make hard-boiled eggs in an air fryer!  Shop air fryers

Cast-Iron Skillet

Every kitchen should have a cast-iron skillet among your collection of frying pans, keto or no. Why? Because it imparts iron—an essential mineral many of us are deficient in—into the food you cook in it. Plus, it holds heat well, comes in a variety of sizes, can go into the oven, and is well-priced. We use one to make all kinds of things, including steak and burgers (perfect for searing), Keto Crispy Pork Belly with Kimchi Collard Greens, Keto Green Bean Casserole, and Keto Caprese Salmon Skewers. Browse cast-iron skillets

Instant-Read Thermometer

If you aren’t used to cooking meat, or even if you are, you need an instant-read meat thermometer. It’s the difference between undercooked or overcooked and perfectly juicy, just-right chicken or pork loin, and it can save you from turning that perfect steak into a leathery hockey puck. Bonus: instant-read thermometers are very inexpensive—and worth every penny. Shop instant-read thermometers

Muffin Tins

You probably already have these lying around—after all, who doesn’t have non-stick muffin tins? But the beauty of muffin tins for keto is they create instant single servings so you can mind your macros as you cook or bake. Need muffin-tin inspiration? Try our recipes for Keto Chocolate Chip Zucchini Muffins, Lemon-Raspberry Cupcakes with Whipped Cream, Keto Chocolate Cupcakes with Buttercream Frosting, or Keto Chocolate Peanut Butter Cups. Shop muffin tins

The Final Word

While you don’t need all of these keto kitchen gadgets to be successful, they can make cooking a lot easier, more varied, and perhaps even tastier. Decide what works best for your keto kitchen and cooking style, then stock up on the essentials for easy keto meal prep. Now, time to pull out some keto cookbooks and put your grocery list together!

The post Keto-Mojo’s Essential Low-Carb Kitchen Gadgets appeared first on KETO-MOJO.