Keto Means
Keto Means
Photo: cottonbro studio
Folate (B9), biotin (B7), selenium, choline, vitamins A, E, D, chromium, iodine, magnesium, and molybdenum are among the most common deficiencies that can develop while on a restricted diet like the ketogenic (or “keto”).
Affordable foods that fit a keto diet include eggs, canned fish, cheaper cuts of meat, bulk nuts, seeds, coconut milk, and non-starchy vegetables...
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Feta Cheese With 7 grams of fat and only 3 grams of carbs, feta can be eaten by those following the keto diet. Feta's crumbly texture makes it easy...
Read More »Folate is necessary for life to occur. Yes, it is that critical to our existence. Every minute every cell in our bodies depends on folate. Among its many functions, B9 acts as the centerpiece of a process called “methylation,” which keeps all of our cells functioning, and without which, they would die. Methylation is responsible for pretty much all of our second-by-second functioning: energy production, hormone balance (estrogen synthesis and breakdown), gene expression, mood control, and cravings. Try to fight those carbohydrate-eating impulses without enough folate and you will likely fail. Folate regulates neurotransmitters (like serotonin and dopamine) that control our urges and are responsible for our sense of contentment and happiness. Folate is also used up to make the DNA for rapidly dividing cells (found in the skin, lungs and lining of the gut) and to make red blood cells. Undoubtedly, you can now see why it’s important to have plenty of B9 around, but, unfortunately, folate levels can run low in keto and Atkins-type diets. In a 2018 retrospective study of over 11,000 pregnant women who delivered over a 13- year period, it was concluded that mothers who were on a restricted carbohydrate diet were 30% more likely to have a fetus with a neural tube defect (spina bifida and anencephaly). The reason concluded was that the “mean dietary intake of folic acid among women with restricted carbohydrate intake was less than half that of other women.”(2) Since the keto diet restricts carbohydrates to an absolute minimum and many plants have carbohydrates, it is easy to see how avoidance of leafy greens, for the purpose of avoiding carbohydrates and maintaining ketosis, can result in a gradual depletion of a source of folate (B9). Folic acid, a precursor to folate, is well known and religiously taken by childbearing women as a supplement before and during pregnancy. However, folic acid is not present in nature, and it isn’t advisable to take folic acid as a supplement (whether you are pregnant or not). This is because folic acid needs to go through a complicated process to become usable by our cells in the form of “active” folate, or “methyl-folate." The main enzyme that carries out this conversion of folic acid to “active” methyl-folate is called Methylene Tetra Hydro Folate Reductase (MTHFR). 10-50% of us have mutations called SNPs (genetic variations called “snips”) that slows MTHR from 30-80%, making it difficult to maintain normal folate levels, even before being on a restrictive folate diet, such as keto. It’s easy to find out if you have any of the several types of the MTHFR mutation as testing is becoming more mainstream (see below). If you test positive for the mutation, it is much better to take methylfolate as a supplement instead of folic acid. So, getting enough folate while on the ketogenic diet is essential for your long-term health as well as success.
Seven High Carb Foods to Avoid on a Low Carb Diet Sugary Foods. Most people already think of many of the foods in this category as unhealthy...
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The best keto cheeses include cheddar, Gouda, goat cheese, and blue cheese, while the worst are cottage cheese and low fat and processed varieties....
Read More »You can eat the peel of a cucumber. In fact, it will add fiber and vitamin A to your diet. Just be sure to wash the cucumber first.
What Are Cucumbers? Cucumbers are popular long, lean, and green garden vegetables. Technically, they’re fruits from the same family as watermelons and pumpkins, but most people consider them veggies. Cucumbers are native to India, have a slight melon-like taste, and sometimes can be slightly bitter. Cucumber Types There are two main types: Slicing cucumbers are eaten fresh, often in a salad. They can be 12 inches or longer and usually have smooth skin. There are "burpless" varieties that have less of a plant compound called cucurbitacin. That gives them a milder taste, and it may make you burp less after you eat them. You may also hear them called “seedless cucumbers” or “European cucumbers.” Pickling cucumbers are much smaller and are the type used to make pickles. They can be 3-7 inches long, and they typically have bumps or spines on their skin. Nutritional Benefits of Cucumber A serving of cucumber -- one-half a cup -- is about 8 calories. They have small amounts of vitamin K and vitamin A and are about 95% water. They also have several phytonutrients (plant chemicals) called lignans. One medium unpeeled, raw cucumber has the following: Calories: 30
The short answer: no. The long answer: still no, but that doesn't mean honey is bad for you or can't be part of a healthy diet. Honey just happens...
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That's because this diet relies on your body staying in ketosis. To do so, you need to eat fewer than 50 grams of carbs per day. Eating more than...
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Although eggs are nutritious, the egg diet doesn't have enough variety or calories to be considered a healthy or sustainable way of eating. With...
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Researchers in Canada found that coffee helps your body produce ketones, and as participants drank more coffee, ketones in the blood increased....
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