Keto bread fantasy

Opinion

Good keto bread and keto friendly bread is what many low carb dieters long for. I have tried different recipes and looked at commercial “keto friendly” loaves of bread available at grocery stores and have yet to find anything that is both good and low carb.

What makes good bread? Gluten. And where does gluten come from? Wheat. All traditional bread is made with flour. White, wheat, rye, pumpernickel, or whatever. Combined with yeast the gluten in wheat holds the interior of bread together to create those lovely large holes in a baguette. It’s also what makes those tight tiny holes in soft and spongey Japanese milk bread. It’s the magic secret sauce that produces all that bread goodness. Almond flour, coconut flour, or any low carb alternative can’t hold a candle to wheat flour. Can you believe that people are so desperate that they are even willing to try flours made from crickets?

Low carb bread recipes try to mimic gluten by using mozzarella cheese, psyllium husk powder, or xanthan gum as binders to hold low carb flours together. What you end up with is something that might look a little like bread but has the texture of something mealy and grainy. All the times I’ve tried making those recipes I’m always left disappointed.

The low carb and keto friendly bread in the stores are not truly low carb either. Each one has somewhere between 12 to 15 grams of carbs in each slice. Some make the claim that they are 1 gram of net carbs because they subtract the fiber content from the total count. To me net carbs is a bit of a cheat. To compare low carb to standard bread, my favorite wheat bread that I used to eat is 21 Whole Grain Dave’s Killer Bread. Each slice has 22 grams of carbs or 17 grams of net carbs. Meanwhile, a slice of Wonder Bread has only about 15 grams of carbs or 14 grams net carbs. Total carbs between low carb and standard bread is not much different. But, if you are addicted to bread and need the fix using the low carb breads are better than nothing. But I don’t think it’s a good idea to make it a regular habit. You’ll only end up eating lots of it.

So, what can a person trying to stay low carb but wants bread? If you’re not epileptic and you’re going low carb purely for weight loss I think you can eat keto friendly and still have bread. You just can’t eat it every day. If you’re able, limit yourself to having those carbs you crave to once a month or less. Learn to make your own because then you control the ingredients. Look at labels and watch out for added sugars. Most commercial breads have sugar in some form. But, if you know you cannot limit yourself once you start then skip it and use the low carb alternatives to wean yourself off completely.

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Podcast survey

News, Opinion

Hello, I’m conducting a small informal survey on how people consume podcasts. If you listen to podcasts I would appreciate your participation in this short 1 minute survey.

I’m collecting no personal information. This is general in nature and all I’m interested in is what you use, the general category of podcast you consume, and how much you listen.

You can use the embedded form below or go to podcastsurvey.ketokooking.com. THANKS!

Image by StockSnap from Pixabay

Fighting COVID-19 by going low carb

News, Opinion

More and more evidence shows that the high risk factors for dying from COVID-19 can be reversed within weeks when going on a low carb diet. Almost immediately blood sugars stabilize, people become less insulin resistant, and inflammation throughout the body goes down.

Other studies have found that dietary changes can rapidly and substantially improve cardiovascular risk factors, including conditions like hypertension that are major risk factors for worsened Covid-19 outcomes. A 2011 study in the journal Obesity on 300 clinic patients eating a very low-carbohydrate diet saw blood pressure quickly drop and remain low for years. And a 2014 trial on 148 subjects, funded by the National Institutes of Health, found a low-carb diet to be “more effective for weight loss and cardiovascular risk factor reduction” than a low-fat control diet at the end of the 1-year experiment.

Wall Street Journal

Book: Life in the Fasting Lane

Opinion

Last week I finished reading, “Life in the Fasting Lane”, and I think it’s a great book for anyone looking to get into intermittent fasting or even fasting for longer periods. The book follows the real experiences of Eve Mayer and chronicles her successes and struggles with weight, diet, and fasting.

There is nothing better than real people and their experiences to help you through getting started on improving your metabolic health. The book is an easy and fast read and contains enough information to help you along. It’s available in Hardcover, Paperback, and Kindle versions.

Ketogenic diet and hay fever

Opinion

I’ve seen some things across the Internet about how people adhering to a low carb diet has helped with their hay fever. I don’t suffer from seasonal allergies myself so I mentioned it to my wife who takes regular medication to combat the symptoms. She decided to stop taking the medication since she is in the middle of adapting to the ketogenic diet and has been in ketosis for over a month. Low and behold, she appears to be symptom free and it’s not because pollen levels are low. They’ve been high for several weeks now.

This is only anecdotal and is not definite proof of anything. But for years she has suffered from seasonal allergies and this is the first time in a long time that she hasn’t had any symptoms.

Here is a link to a story on dietdoctor.com from someone else with a similar experience.

Anyway, I have been in low carb for about 6 years and for some reason I decided to try ketogenic diet in May this year. Same time my first allergy session was starting (birch) and I just started medication for that. Then something happened, as soon as the Ketostick started to turn red, all my eye itching and sneezing stopped totally. So I drop the meds and still ok.

dietdoctor.com

Metabolic Health looks to be the new focus in fighting COVID-19

News, Opinion

Story after story crops up regarding the COVID-19 pandemic and its effects on people who have Type-2 Diabetes and/or are obese. The virus seems to affect people with these conditions regardless of age. Many times I’ve seen reports of a relatively young person (below 40 years old) with no underlying health conditions dying from the virus. Then when the show the photo of the person they appear to be obese.

What is the underlying cause of Type-2 Diabetes and obesity? Doctors on social media keep referring to “metabolic syndrome” and “metabolic health.” And it appears that this goes back to insulin resistance and the low carb movement in diet.

Carbohydrate consumption triggers a flood of insulin in your blood stream. The more this happens the more your body adjusts to having so much of it in your blood. This makes insulin less effective at doing its job thereby increasing the flow of insulin in your body. This leads to the viscous cycle in diabetics of increasing their insulin dosage to get their blood sugar levels down. Which in turn makes them less sensitive to insulin. Which in turn requires higher doses. The use of insulin is heavily tied to weight gain because glucose is removed from your blood and shoved into your fat cells.

All this information is in Dr. Jason Fung’s books, “The Obesity Code” and “The Diabetes Code.

So it may seem that the best defense against COVID-19 is to get our metabolic health in order. That requires reducing consumption of carbohydrates and highly processed foods. Getting back to the basics of meat and vegetables and cooking at home looks like the best treatment. It requires no pharmaceuticals and will help with weight loss. The best part is you don’t have to spend money on fancy diet books or weight loss programs.

Obesity may be one of the most important predictors of severe coronavirus illness, new studies say. It’s an alarming finding for the United States, which has one of the highest obesity rates in the world.

Though people with obesity frequently have other medical problems, the new studies point to the condition in and of itself as the most significant risk factor, after only older age, for being hospitalized with Covid-19, the illness caused by the coronavirus. Young adults with obesity appear to be at particular risk, studies show.

New York Times

But Dr. David A. Kessler, a former commissioner of the Food and Drug Administration, has a simple message for people who want to keep their metabolic health and weight in check when temptation is just a few steps from their work space: Try to avoid eating foods that contain what he calls “fast carbs,” such as refined grains, starches, corn and sugar.

These foods, like bagels, bread, breakfast cereals, juices, tortilla chips and anything made with processed flour, tend to be highly processed and devoid of fiber. They are rapidly absorbed and converted to glucose in the body, causing blood sugar and insulin levels to spike and preventing the release of hormones that quench hunger. Over time, researchers have found, this pattern of eating can wreak havoc on metabolic health, leading to weight gain and increasing the risk of Type 2 diabetes and cardiovascular disease, conditions that can increase the risk of complications from Covid-19.

New York Times

Type 2 diabetes mellitus (T2DM) seems to be a risk factor for acquiring the new coronavirus infection. Indeed, T2DM and hypertension have been identified as the most common comorbidities for other coronavirus infections, such as severe acute respiratory syndrome (SARS) and Middle East respiratory syndrome (MERS-CoV)1. According to several reports, including those from the Centers for Disease Control and Prevention (CDC), patients with T2DM and the metabolic syndrome might have up to ten-times greater risk of death when they contract COVID-19 (CDC coronavirus reports). Although T2DM and the metabolic syndrome increase the risk of more severe symptoms and mortality in many infectious diseases, there are some additional specific mechanistic aspects in coronavirus infections that require separate consideration, which will have clinical consequences for improved management of patients who are severely affected.

nature.com

A recent commentary In Nature states that “patients with type 2 diabetes and metabolic syndrome might have to up 10 times greater risk of death when they contract COVID-19” and has called for mandatory glucose and metabolic control of type 2 diabetes patients to improve outcomes. The authors also suggest making this a priority in ALL patients with COVID 19 will be beneficial. (12) It’s instructive to note that the disproportionate numbers of those from black and ethnic minority backgrounds succumbing to the virus may in part be explained by a significantly increased risk of chronic metabolic disease in these groups. For example, those of south Asian origin living in the UK type 2 diabetes is 2.5 -5 times more prevalent and three times more common in those of African-Caribbean descent in comparison to Caucasians.

europeanscientist.com

Low carb or low fat don’t matter as long as you’re eating things that are not meat?

News, Opinion

Another day another bad study. Either the article is written poorly or this study is utter garbage. How can you take a 24 hour eating period and extrapolate that out 15 years and assume people kept eating the same way over 15 years?

In the study, researchers asked more than 37,000 adults in the United States what they ate in the course of a 24-hour period in 1999 then followed them for 15 years. 

The Hill

Why science is never settled

News, Opinion

Nina Teicholz wrote an op-ed in the LA Times today that talks about the new analysis of scientific studies surrounding red meat and how there is no conclusive evidence, one way or the other, as to red meat’s benefit or harm. It’s important reading because it highlights what is prevalent in all science lately. The attempt to shout down the voices of those that don’t agree with the current “consensus”.

The answer is that many of the nation’s official nutrition recommendations — including the idea that red meat is a killer — have been based on a type of weak science that experts have unfortunately become accustomed to relying upon. Now that iffy science is being questioned. At stake are deeply entrenched ideas about healthy eating and trustworthy nutrition guidelines, and with many scientists invested professionally, and even financially, in the status quo, the fight over the science won’t be pretty.

LA Times

The cult of keto?? Uh oh…

Keto, News, Opinion

So now the Keto Diet has reached cult status! Why does everyone have to do this? If people want to eat this way and it’s working for them then leave them alone.

While some normal people might use keto judiciously to shed a few pounds fast, it also has a host of weirdly tribal followers. At the extreme end (#ketolife #yes2meat, #LCHF and the various keto and carnivore Reddit pages), it’s a magnet for angry, shirtless white men spouting ill-informed nutrition zealotry (I put it kindly).

Of course just because there are many nutters in the keto community doesn’t mean it isn’t a valid way of eating if it works for you and you take an informed opinion of the potential risks. But honestly? At the moment the hysteria isn’t supported by the evidence.

American Council on Science and Health

Is being Vegan good or bad for your baby’s brain?

News, Opinion

Common sense should tell you that if you’re eating a varied diet, be it vegan, omnivore, or carnivore, there should be no problem with the development of your babies brain while in the womb. But there is always someone scaring the public into thinking that they are stupifying their children.

Advocates of plant-based eating are in an uproar this week after a respected UK nutritionist claimed veganism could be depriving babies and children of a critical “brain-building” nutrient.
Emma Derbyshire, a nutrition consultant and author of a book on maternal nutrition, said the UK may face a “potential choline crisis” in an article published August 30 in the journal BMJ Nutrition, Prevention and Health.
Derbyshire argues that many adults don’t get enough choline, an essential nutrient, in their diets, a problem exacerbated by the popularity of plant-based or vegan diets that eliminate good sources of choline like meat and eggs. She warned that a lack of choline during pregnancy could put infants’ cognitive development at risk.

Insider