Keto Flexibility: Higher Carb Intake, Same Results

The ketogenic (keto) diet is a high-fat, low-carb diet that has gained popularity for its potential benefits for weight loss and blood sugar control. The keto diet typically limits carbs to 20–50 grams per day. While some people on keto count their total carb intake, others count net carbs, which refers to total carbs minus fibre. Net carbs don't count towards your daily limit as fibre isn't broken down into glucose and doesn't raise your blood sugar.

The keto diet is considered restrictive as it cuts out a wide range of foods, including bread, rice, pasta, potatoes, and most fruits. However, there are still plenty of nutritious and tasty foods that can be enjoyed on the keto diet. Here are some examples of keto-friendly foods:

- Animal proteins such as fish, shellfish, meat, and poultry

- Dairy products like cheese, plain Greek yoghurt, cottage cheese, cream, and butter

- Green leafy vegetables, peppers, summer squashes, avocados, and olives

- Nuts and seeds

- Shirataki noodles

- Dark chocolate and cocoa powder

- Unsweetened coffee and tea

- Unsweetened sparkling water

Cocoa powder and dark chocolate are keto-friendly sources of antioxidants

Cocoa powder is made by crushing cocoa beans and removing the fat or cocoa butter. Dark chocolate is made by combining fat and sugar with cocoa. The proportion of cocoa in the final product determines how dark or high-quality the chocolate is.

Cocoa is rich in polyphenols, which have significant health benefits, including reduced inflammation and improved cholesterol levels. Polyphenols are naturally occurring antioxidants found in foods like fruits, vegetables, tea, chocolate, and wine. They have been linked to numerous health benefits, including reduced inflammation, better blood flow, lower blood pressure, and improved cholesterol and blood sugar levels. Cocoa is one of the richest sources of polyphenols, especially flavanols, which have potent antioxidant and anti-inflammatory effects.

Dark chocolate with a higher percentage of cocoa solids is better for those on a keto diet. Dark chocolate with at least 70% cocoa solids is recommended for those following the ketogenic diet. The higher the percentage of cocoa solids, the lower the amount of sugar and carbohydrates in the chocolate.

Dark chocolate is a sweet treat that is relatively low in carbs compared to other types of chocolate and candy. It is a good source of antioxidants and beneficial nutrients. High-quality dark chocolate contains more flavonoids than many other high-antioxidant foods like black tea, red wine, and apples. Due to its rich flavonoid content, dark chocolate has been linked to a variety of health benefits, such as a lower risk of heart disease and improved brain function.

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. To stay in ketosis, a person needs to consume up to 50 grams of carbohydrates per day. The keto diet involves moderate amounts of protein, as excess protein can prevent ketosis.

Avocados are a good source of vitamins, minerals and monounsaturated fat

Avocados are a good source of vitamins, minerals, and monounsaturated fat. They are a type of berry, also known as an alligator pear or butter fruit, and are native to Mexico and Central America. Avocados are a staple ingredient in guacamole dips, and are also used in salads, wraps, smoothies, and even brownies. They are considered a superfood due to their high nutrient content.

Avocados are rich in vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also contain lutein, beta carotene, and omega-3 fatty acids. The monounsaturated fatty acids in avocados support the absorption of other beneficial fat-soluble antioxidants, such as beta carotene, and may help reduce the risk of age-related macular degeneration.

Avocados are also a good source of healthy fats, which can help lower bad cholesterol and keep blood sugar levels stable. The healthy fats in avocados may also help reduce the risk of cardiovascular disease. Additionally, avocados are high in fiber, which can aid in digestion and lower the risk of constipation.

In terms of the keto diet, it is a high-fat, moderate-protein, and very low-carbohydrate diet. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body burns fat for fuel instead of carbohydrates. While avocados are high in fat, it is important to consume them in moderation on the keto diet as they also contain carbohydrates.

Overall, avocados are a nutritious food that can provide various health benefits, including improved heart health, digestion, and reduced inflammation. They are a good source of vitamins, minerals, and monounsaturated fat, making them a healthy addition to a balanced diet.

Non-starchy vegetables are low-calorie, nutrient-dense and keto-friendly

Non-starchy vegetables are an essential component of a keto diet. While the keto diet is well-known for being low-carb and high-fat, it is important to remember that not all carbohydrates are equal. Starch is a complex carbohydrate, and non-starchy vegetables are those that contain a minimal amount of it.

Non-starchy vegetables are nutrient-dense and low in calories, making them an excellent choice for those on a keto diet. They are packed with vitamins, minerals, antioxidants, and fiber. Specifically, dark green vegetables like broccoli are recommended as they are low in carbs and rich in magnesium, protein, vitamin C, and antioxidants. Other non-starchy vegetables include artichokes, cabbage, peppers, lettuce, and squash.

When following a keto diet, it is crucial to monitor your carbohydrate intake and choose your vegetables wisely. The recommended daily carb intake to stay in ketosis is up to 50 grams, and non-starchy vegetables can help you meet this goal while providing essential nutrients.

While starchy vegetables like potatoes and peas are not off-limits, they should be consumed in moderation as they are higher in carbs and can undermine your keto efforts. Root vegetables, in particular, tend to be high in starch.

In summary, non-starchy vegetables are an excellent addition to a keto diet due to their low-calorie and high-nutrient content. They provide various health benefits, including weight management, improved blood pressure, and reduced risk of chronic diseases. By including a variety of these vegetables in your meals, you can ensure you're getting the nutrients your body needs while maintaining a state of ketosis.

Shirataki noodles are a low-carb alternative to pasta

Shirataki noodles are a popular, low-carb alternative to pasta because they are very filling yet have few calories. They are also flavourless, taking on the flavour of the sauce they are paired with. The texture is described as rubbery and chewy, similar to al dente pasta or rice. They are also naturally gluten- and grain-free, making them suitable for those with celiac disease or a grain allergy.

Shirataki noodles are available in a variety of pasta shapes, including spaghetti, fettuccine, angel hair, and ziti, as well as rice. They can be used in a range of recipes, such as spaghetti, ramen, soups, macaroni salad, and pad Thai.

To prepare shirataki noodles, it is recommended to first drain and rinse them under cold water to remove the strange smell. Then, they can be cooked in a non-stick pan over medium-high heat to evaporate excess moisture and improve the texture.

The glucomannan fibre in shirataki noodles has several potential health benefits. It can aid in weight loss by slowing digestion and increasing feelings of fullness. It can also help lower blood glucose levels by slowing gastric emptying, causing blood sugar and insulin levels to rise more gradually. Additionally, the fibre may promote regular bowel movements and improve gut health by providing nourishment to beneficial gut bacteria.

Shirataki noodles are a versatile, low-carb alternative to pasta, offering a range of health benefits and culinary uses.

Olives are a good source of fibre and polyphenols

Olives are a fruit that is native to the Mediterranean region and are a key part of the Mediterranean diet. They are a good source of monounsaturated fat, fibre, vitamin E and polyphenols. The main polyphenol in olives is hydroxytyrosol (HT), which is present in all types of table olives.

The health benefits of olives are thought to be primarily related to the effects of monounsaturated fat on cardiovascular health, the antioxidant capacity of vitamin E and its role in protecting the body from oxidative damage, and the anti-inflammatory and antioxidant activities of HT.

HT is a phenolic alcohol that is present in olives and olive oil. It has a weak antioxidant activity and is ineffective in scavenging free radicals compared with other phenolic compounds. However, it offers an indirect antioxidant protection through activation of phase II enzymes, including glutathione, superoxide dismutase, haeme oxygenase-1 and NAD(P)H quinone oxidoreductase-1. It also has anti-inflammatory properties, including the ability to inhibit NO and prostaglandin E production, decrease secretion of pro-inflammatory cytokines (IL-1, IL-1β, IL-6, IL-12, TNF-α) and chemokines (CXCL10/IP-10, CCL2/MCP-1), decrease gene expression of NO synthase (iNOS), IL-1α, CXCL10/IP-10, CCL4/MIP-1β, matrix metalloproteinase-9 (MMP-9) and PGEs, and modulation of microRNA146a expression and activation of Nrf2.

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