Easy Keto Cooking, page 4
Erythritol and Other Erythritol-based Sweeteners
Erythritol is a sugar alcohol found in fruits, vegetables, and fermented foods. It does not affect blood glucose and, like stevia, has zero calories. Ninety percent of erythritol is absorbed by your digestive system before it enters the large intestine and is subsequently excreted in your urine. Unlike xylitol—a sugar alcohol that may cause stomach discomfort—it’s usually well tolerated. A good option is a product called Swerve, which is made with a blend of erythritol and prebiotic fibers called fructooligosaccharides.
Monk Fruit (Luo han guo)
Monk fruit is 300 times sweeter than sugar and should be used in small amounts. It’s available in both liquid and powdered form. Just like stevia, it appears in some brand-name sweeteners where it’s combined with erythritol.
Yacon Syrup
Yacon syrup is extracted from the South American yacon plant. It has a slightly caramel-like taste that’s similar to blackstrap molasses. Although it’s low in carbs, it’s not a zero-carb sweetener, so you should use small amounts—about 1 to 2 tablespoons (15 to 30 ml) per recipe, or 1 teaspoon per serving.
How to Substitute “Regular” Sweeteners with Low-carb Sweeteners
The amount of sweetener you’ll use depends on your palate. You may prefer foods more sweet or less sweet, so you may need to add or reduce the amount of sweetener used in recipes. Personally, I don’t use the equivalent of sugar in most recipes: I use a lot less. As you get used to low-carb eating, you too will use smaller amounts of sweeteners or you may even avoid them altogether. On the other hand, if you’re new to a low-carb diet, then you may find that some recipes aren’t sweet enough. If so, you can add a few extra drops of stevia or a little more erythritol to suit your palate.
Keep in Mind the Following Conversions
1 cup (200 g/7.1 oz) of granulated stevia or monk fruit blend = 1 teaspoon of powdered or liquid stevia or liquid monk fruit
1 tablespoon (10 g/0.4 oz) sugar = 6 to 9 drops of liquid or ¼ teaspoon powdered stevia or monk fruit
1 teaspoon sugar = 2 to 4 drops of liquid or a pinch of powdered stevia or monk fruit
1 cup (200 g/7.1 oz) granulated Swerve = 1 cup (200 g/7.1 oz) table sugar
1 cup (120 g/4.2 oz) confectioners’ Swerve = 1 cup (120 g/4.2 oz) confectioners’ sugar
1⅓ cups (267 g/9.4 oz) granulated erythritol = 1 cup (267 g/9.4 oz) table sugar
2 tablespoons (40 g/1.4 oz) yacon syrup = 1 tablespoon (20 g/0.7 oz) blackstrap molasses or honey
Nuts and Seeds on a Keto Diet
Nuts and seeds have come under fire for their apparently high carb content. Although some people may have valid reasons for minimizing their consumption (such as allergies or intolerances), nuts and seeds should be part of a well-balanced keto or low-carb diet for most people.
Nuts and seeds are high in vitamin E, B vitamins, zinc, copper, and selenium. They are also high in healthy fats, especially macadamia nuts (which are rich in heart-healthy monounsaturated fats) and flaxseeds (which area high in omega-3 fatty acids). Beware of nuts and seeds high in omega-6 fatty acids: consume these in moderation.
THE TRUTH ABOUT FLAXSEEDS
It’s safe to eat flax. Flax has gotten a bad reputation within the low-carb community: it’s been said to increase the risk of certain cancers because it is high in phytoestrogens. However, not all phytoestrogens have the same effects. While flavones and other phytoestrogens found in soy may stimulate cancer growth, lignans found in flaxseed may actually reduce the risk of some cancers. Apart from its cancer protective effects, a review of studies published in the journal Integrative Cancer Therapies also showed that flax may ease menopausal symptoms, reduce inflammation, and protect heart and digestive health.
SOURCE - NUTS & SEEDS
Flaxseeds
SERVING SIZE
14 g/0.5 oz
TOTAL CARBS (grams per serving)
4.0
NET CARBS (grams per serving)
0.2
MAGNESIUM (% RDA)
14%
POTASSIUM (% EMR)
6%
SOURCE - NUTS & SEEDS
Chia seeds
SERVING SIZE
14 g/0.5 oz
TOTAL CARBS (grams per serving)
5.6
NET CARBS (grams per serving)
0.7
MAGNESIUM (% RDA)
12%
POTASSIUM (% EMR)
3%
SOURCE - NUTS & SEEDS
Hemp seeds
SERVING SIZE
28 g/1 oz
TOTAL CARBS (grams per serving)
2.8
NET CARBS (grams per serving)
0.9
MAGNESIUM (% RDA)
42%
POTASSIUM (% EMR)
12%
SOURCE - NUTS & SEEDS
Pecans
SERVING SIZE
28 g/1 oz
TOTAL CARBS (grams per serving)
3.9
NET CARBS (grams per serving)
1.2
MAGNESIUM (% RDA)
8%
POTASSIUM (% EMR)
6%
SOURCE - NUTS & SEEDS
Pine nuts
SERVING SIZE
14 g/0.5 oz
TOTAL CARBS (grams per serving)
1.8
NET CARBS (grams per serving)
1.3
MAGNESIUM (% RDA)
9%
POTASSIUM (% EMR)
4%
SOURCE - NUTS & SEEDS
Pumpkin seeds
SERVING SIZE
28 g/1 oz
TOTAL CARBS (grams per serving)
3.0
NET CARBS (grams per serving)
1.3
MAGNESIUM (% RDA)
41%
POTASSIUM (% EMR)
11%
SOURCE - NUTS & SEEDS
Brazil nuts
SERVING SIZE
28 g/1 oz
TOTAL CARBS (grams per serving)
3.4
NET CARBS (grams per serving)
1.3
MAGNESIUM (% RDA)
26%
POTASSIUM (% EMR)
9%
SOURCE - NUTS & SEEDS
Macadamia nuts
SERVING SIZE
28 g/1 oz
TOTAL CARBS (grams per serving)
3.9
NET CARBS (grams per serving)
1.5
MAGNESIUM (% RDA)
9%
POTASSIUM (% EMR)
5%
SOURCE - NUTS & SEEDS
Hazelnuts
SERVING SIZE
28 g/1 oz
TOTAL CARBS (grams per serving)
4.7
NET CARBS (grams per serving)
2.0
MAGNESIUM (% RDA)
11%
POTASSIUM (% EMR)
10%
SOURCE - NUTS & SEEDS
Walnuts
SERVING SIZE
28 g/1 oz
TOTAL CARBS (grams per serving)
3.8
NET CARBS (grams per serving)
2.0
MAGNESIUM (% RDA)
11%
POTASSIUM (% EMR)
6%
SOURCE - NUTS & SEEDS
Almonds
SERVING SIZE
28 g/1 oz
TOTAL CARBS (grams per serving)
6.1
NET CARBS (grams per serving)
2.7
MAGNESIUM (% RDA)
19%
POTASSIUM (% EMR)
10%
SOURCE - NUTS & SEEDS
Sunflower seeds
SERVING SIZE
28 g/1 oz
TOTAL CARBS (grams per serving)
5.6
NET CARBS (grams per serving)
3.2
MAGNESIUM (% RDA)
23%
POTASSIUM (% EMR)
9%
SOURCE - NUTS & SEEDS
Sesame seeds and sesame paste (tahini)
SERVING SIZE
28 g/1 oz
TOTAL CARBS (grams per serving)
6.6
NET CARBS (grams per serving)
3.2
MAGNESIUM (% RDA)
25%
POTASSIUM (% EMR)
7%
SOURCE - NUTS & SEEDS
Pistachios
SERVING SIZE
28 g/1 oz
TOTAL CARBS (grams per serving)
7.8
NET CARBS (grams per serving)
4.8
MAGNESIUM (% RDA)
8%
POTASSIUM (% EMR)
14%
SOURCE - NUTS & SEEDS
Cashews
SERVING SIZE
28 g/1 oz
TOTAL CARBS (grams per serving)
8.5
NET CARBS (grams per serving)
7.5
MAGNESIUM (% RDA)
20%
POTASSIUM (% EMR)
9%
Nuts and seeds are high in fiber, about 70 to 75 percent of which is insoluble. (To find out why fiber doesn’t conflict with ketosis, see Total Carbs or Net Carbs.) There is a catch, though: if weight loss is your goal, you should minimize your consumption of nuts and seeds. (See Eating Too Much Of . . . for details.)
Dairy: Friend or Foe?
Dairy is probably one of the most demonized foods in the keto community. But when I say “dairy,” I’m not referring to milk, low-fat products, and processed foods, which must be avoided on a ketogenic diet. I’m talking about raw, full-fat dairy, such as butter, ghee, cream, cheese, and yogurt.
The Anti-dairy Argument
Here are the claims being made against dairy—and the truth about each of them.
1. Dairy causes inflammation. Multiple studies, including a 2015 review of fifty-two clinical trials published in the Critical Reviews in Food Science and Nutrition Journal, demonstrate that the opposite is true: Dairy was found to have anti-inflammatory effects in these studies.
2. Dairy is linked to cancer. There is conflicting evidence on this from observational studies. A 2016 review of studies published in the Food & Nutrition Research Journal found that evidence linking dairy to prostate cancer is inconsistent. Some studies have linked dairy to cancer, while other studies have shown that dairy contains properties that prevent cancer.
3. Dairy leads to weight gain: its sole purpose is to provide nutrients to allow baby mammals to grow. Although dairy is nutrient-dense and it’s high in protein and fat, there’s no evidence that consuming full-fat dairy leads to weight gain, unless you’re eating more calories than you need. In fact, in 2007 the American Journal of Clinical Nutrition published a meta-analysis of human studies that suggests dairy can help you lose fat and maintain a healthy weight due to its high concentration of conjugated linoleic acid (CLA). CLA aids weight loss, especially of visceral fat in the abdominal area.
4. Dairy raises insulin levels. Raised insulin levels will make your body store more fat. But the truth is that while dairy can raise insulin levels, it isn’t much different from other sources of protein, at least when it comes to studies conducted on adults. A study from 1997 published in the American Journal of Clinical Nutrition shows that, for instance, cheese may be more insulinogenic (insulin-producing) than eggs, but it is less insulinogenic than beef or fish. If dairy spikes your insulin, just cut back on high-protein dairy products such as cheese and yogurt.
SHOULD I AVOID DAIRY?
You only need to avoid dairy if you have a milk protein allergy, lactose intolerance, or a hormone-sensitive type of cancer (such as breast cancer or prostate cancer). If your weight loss has been stalling for more than 2 weeks, try cutting back on dairy or eliminating it altogether for a few weeks. (See Eating Too Much Of . . .)
Legumes: Are They Keto-Friendly?
Except for peanuts, legumes are high in carbs and should be avoided. Actually, even peanuts aren’t ideal for a keto diet. Although they’re relatively low in carbs, peanuts contain lectins and phytic acid, both of which make them hard to digest. Peanuts have also been linked to leaky gut syndrome, polycystic ovary syndrome (PCOS), irritable bowel syndrome (IBS), and Hashimoto’s. Personally, I avoid peanuts. If you can tolerate them, you can eat peanuts in moderation. Just be sure to soak them first to remove most of the phytic acid. Soak them for 8 hours or overnight, then dehydrate them in the oven at about 120°F (50°C), just like nuts and seeds. See here for more informtion.
Alcohol
In moderation, dry red and white wine are allowed, as are spirits. My favorite drinks are dry wine spritzers and spirits mixed with sparkling water, lemon or lime juice, and ice, plus a few drops of stevia. But if you’re trying to lose weight, you should avoid alcohol altogether (see here).
Low-Carb Swaps
Pasta > zucchini noodles, shirataki noodles, or kelp noodles (here–here)
Try in Induction Carbonara.
Rice > cauliflower rice or shirataki rice (here–here)
Try in them with Butter Chicken.
Potato mash > cauliflower mash
Try it in Salisbury Steak with Quick Mash.
Crackers > Multiseed Keto Crackers; celery sticks, cucumber slices, radishes, or sliced bell peppers; dehydrated vegetables; and beef jerky.
Bread > Garlic & Herb Focaccia; lettuce leaves
Try the Induction Unwich Two Ways.
Tortillas > lettuce leaves or keto tortilla dough
Try the Mexican Pockets.
Pizza > Pizza Dutch Baby
You’ll also find several other keto-friendly pizza recipes on my blog at ketodietapp.com/blog.
Oats and cereals > chia seeds, unsweetened almond and coconut flakes, hulled hemp seeds
Try chia seeds in PB & Jelly Chia Parfaits.
Keto Flu and Electrolytes:
Sodium, Magnesium, and Potassium
Some people experience “keto flu” when they enter the induction phase of a ketogenic diet. This is because you’re “starving” your body of carbohydrates in order to enter ketosis. Common symptoms of keto flu vary, and they can include headaches, nausea, fatigue, brain fog, muscle weakness, cramps, and heart palpitations.
Don’t let keto flu break your stride! You can easily minimize its symptoms by using the following remedies:
Replenish electrolytes, especially sodium, magnesium, and potassium. Include foods rich in electrolytes in your everyday diet and take food supplements, if needed. Be aware of nutritional guidelines for these minerals. The Recommended Daily Allowance (RDA) of magnesium for healthy adults is 400 mg per day. Although there is no RDA for potassium, the Estimated Minimum Requirement (EMR) is around 2,000 mg per day, and Adequate Intake (AI) is 4,700 mg per day.
Don’t be afraid to use salt every day. When your insulin drops, it will cause your sodium levels to drop significantly, too. To compensate for the extra sodium loss, you should eat 3,000 to 5,000 mg of additional sodium. I recommend pink Himalayan salt and sea salt.
Stay hydrated. To help with this, drink plenty of electrolyte water and bone broth (here).
Take supplements, especially magnesium (see here for suggestions).
Take it easy when it comes to exercise. If you don’t feel well, don’t push yourself. Instead, limit your daily exercise to brisk walks and light cardio.
Recommended Supplements
As with any dietary approach—including the ketogenic diet—you may be lacking in vital micro-nutrients, so you need to pay attention to potential deficiencies. For instance, if you don’t eat avocados, or if you follow a vegetarian keto diet, you may be deficient in potassium. Or if you don’t like fatty fish, you may be deficient in omega-3s. Whatever your limitations are, identify them, and then consider supplementing your diet to make up for them.
Magnesium
The best options are supplements made with magnesium glycinate, magnesium taurate, and magnesium malate. Natural Calm is a magnesium supplement that is made with magnesium citrate. Although it is usually well tolerated when used as recommended, it can cause stomach issues and loose stools when the recommended dose is exceeded. Avoid commonly available magnesium oxide: it’s poorly absorbed.
Consult your doctor before taking magnesium supplements if you have kidney disease or take medications for high blood pressure
SOURCE
SERVING SIZE
MAGNESIUM
