Keto Avocado Shrimp Ceviche Salad

This easy keto Avocado Shrimp Ceviche Salad is perfect as an appetizer or light lunch! It can be served on top of a bed of greens or with keto tortilla chips for an easy snack.

Hands-on: Overall: 

Nutritional values (per serving)

Total Carbs 12.9 grams
Fiber 5.3 grams
Net Carbs 7.5 grams
Protein 19.3 grams
Fat 17.6 grams
of which Saturated 2.5 grams
Energy 278 kcal
Magnesium 64 mg (16% RDA)
Potassium 703 mg (35% EMR)

Macronutrient ratio: Calories from carbs (11%), protein (29%), fat (60%)

Ingredients (makes 4 servings)

  • 12 oz cooked shrimp, chopped (340 g)
  • ¼ cup lime juice (60 ml/ 2 fl oz)
  • ¼ cup lemon juice (60 ml/ 2 fl oz)
  • 2 tbsp extra virgin olive oil (30 ml)
  • 2 medium avocados, diced (250 g/ 8.8 oz)
  • 1 tomato, seeded and diced (100 g/ 3.5 oz)
  • 1 jalapeño pepper, minced (14 g/ 0.5 oz)
  • ½ red onion, diced (120 g/ 4.2 oz)
  • ½ cucumber, diced (120 g/ 4.2 oz)
  • 1 garlic clove, minced
  • handful of cilantro, minced
  • 1 tsp sea salt or pink Himalayan salt
  • Optional: serve on top of crispy lettuce leaves


  1. Combine all ingredients in a large bowl and toss to combine.
    Keto Avocado Shrimp Ceviche Salad
  2. Chill 2 hours before serving.
    Keto Avocado Shrimp Ceviche Salad
    Store in an airtight container chilled for up to 2 days.
    Keto Avocado Shrimp Ceviche Salad

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Roasted Beetroot & Goat's Cheese Salad

This fresh and tasty salad is perfect if you’re looking for a light, healthy carb-up option. Roasting the beetroot in a touch of apple cider vinegar gives a subtle tang that really complements the natural sweetness of the beetroot.

The creamy goats cheese and heart healthy avocado against peppery watercress makes this keto salad one you’ll revisit time and time again.

I love this goat’s cheese and beetroot salad if I’m exercising or need a few more carbs to up my energy levels. I hope you enjoy it too.

Hands-on: Overall: 

Nutritional values (per serving)

Total Carbs 30.8 grams
Fiber 12.8 grams
Net Carbs 18 grams
Protein 14.5 grams
Fat 51.1 grams
of which Saturated 10 grams
Energy 611 kcal
Magnesium 113 mg (28% RDA)
Potassium 1,242 mg (62% EMR)

Macronutrient ratio: Calories from carbs (12%), protein (10%), fat (78%)

Ingredients (2 servings)



  1. Preheat the oven to 180 C/ 355 F (fan assisted). Peel the beetroot and onion and chop into wedges. Place on a baking tray, toss with olive oil, apple cider vinegar and salt and roast in the oven for 25 minutes until soft. Roasted Beetroot & Goat's Cheese Salad
  2. Slice the avocado and sugar snap peas lengthways. Toss the avocado in a touch of lemon juice to prevent browning. Roasted Beetroot & Goat's Cheese Salad
  3. Mix the dressing together in a small bowl.
    Roasted Beetroot & Goat's Cheese Salad
  4. Place the watercress, walnuts, avocado and sugar snap peas in a large bowl and toss with the dressing.
  5. Plate and top with goats cheese, roasted beetroot, onion and parsley.
    Roasted Beetroot & Goat's Cheese Salad

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Keto Mediterranean Steak Pinwheels

These Keto Mediterranean Steak Pinwheels are a great way to liven up a traditional flank steak. Complete with gooey cheese and tons of flavor from garlic, olives, and roasted red peppers this is one steak dinner everyone will love! Serve the pinwheels with a large side salad and mashed cauliflower for a complete meal.

Hands-on: Overall:

Nutritional values (per pinwheel)

Total Carbs 3.2 grams
Fiber 1.2 grams
Net Carbs 2 grams
Protein 23.8 grams
Fat 17.3 grams
of which Saturated 8 grams
Energy 268 kcal
Magnesium 31 mg (8% RDA)
Potassium 378 mg (19% EMR)

Macronutrient ratio: Calories from carbs (3%), protein (37%), fat (60%)

Ingredients (makes 6 pinwheels)


  1. Flatten steak to ¼ inch (½ cm) thickness with a heavy pan or meat mallet.
    Keto Mediterranean Steak Pinwheels
  2. Top steak with remaining ingredients and roll up from the short end to the other…
    Keto Mediterranean Steak Pinwheels
    …Secure with toothpicks and slice into 6 even pinwheels.
    Keto Mediterranean Steak Pinwheels
  3. Place the pinwheels in a large broiler safe skillet.
  4. Broil 4-6 inches (10-15 cm) from the heat for 5-7 minutes on each side or until meat reaches desired doneness (a thermometer should read 135 F/ 57 C for medium-rare, 145 F/ 63 C for medium, and 160 F/ 71 C for well-done). Serve immediately, 1 to 2 pinwheels per serving. Keto Mediterranean Steak Pinwheels
    The pinwheels are best eaten immediately. If you would like you can prepare them and store them raw for 2-3 days in an airtight container in the refrigerator before cooking. Keto Mediterranean Steak Pinwheels

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Low-Carb Cauliflower Rice 3 Ways

Have you ever made flavoured cauliflower rice? Trust me, you need to give it a go! Skip the starchy sides, and make keto-friendly cauliflower rice instead: It’s the perfect partner for slow-cooked meat and flavourful sauces. With only 5 to 6 grams of net carbs per serving, this is the perfect ketogenic side for your Sunday roast, midweek curry, and tastes amazing even on its own.

I’d like to thank Emily Caruso of Hello Glow for reviewing my Keto Slow Cooker & One-Pot Meals Cookbook and creating a beautiful video to share my Cauliflower Rice 3 Ways. I’ve been making flavoured cauliflower rice with different herbs and spices for years and these are some of my favourite flavours.

The review and video show you how to make my Cauliflower Rice 3 Ways in a few simple steps are at Hello Glow.

For more information and a sneak peek of what’s inside my new book, check out the announcement of my Keto Slow Cooker & One-Pot Meals Cookbook.

Low-Carb Cauliflower Rice 3 Ways

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Keto BBQ Liver Meatballs

These Liver BBQ Meatballs are packed full of flavor and nutrients!

Not a fan of liver? Don’t worry, these meatballs mask the liver flavor perfectly making sure you still get those good-for-you vitamins without the liver flavor.

Hands-on: Overall:

Nutritional values (per serving, 3 meatballs)

Total Carbs 8.8 grams
Fiber 2.7 grams
Net Carbs 6.1 grams
Protein 26.6 grams
Fat 31.5 grams
of which Saturated 12.1 grams
Energy 423 kcal
Magnesium 47 mg (12% RDA)
Potassium 649 mg (32% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (26%), fat (68%)

Ingredients (makes 4 servings)


  1. Place all the ingredients in a food processor and pulse until combined. Keto BBQ Liver Meatballs
  2. Form into 2-inch (5 cm) meatballs, about 12 meatballs (or up to 16 if making smaller meatballs). Keto BBQ Liver Meatballs
  3. Heat 1 teaspoon of olive oil over medium heat. Sear the meatballs 3-4 minutes per side until browned. Add in the BBQ sauce and gently stir to cover all meatballs. Keto BBQ Liver Meatballs
  4. Cook for 4-5 minutes until cooked through. Garnish with parsley if desired and serve with cauli-rice, flavoured cauliflower rice, shirataki noodles, steamed or roasted veggies (kale, asparagus, green beans, etc.)
    Keto BBQ Liver Meatballs
    Refrigerate leftovers for up to 4 days. Keto BBQ Liver Meatballs

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Probiotic Dairy-Free Keto Cheese

These probiotic Macadamia cheeses are a delicious vegan alternative to cheese. What’s more they’re packed full of gut friendly probiotics to help keep your digestive system happy and healthy.

I like to use macadamia over cashew nuts because not only are they lower in carbs but macadamia nuts are one of the few food sources that contain palmitoleic acid (a type of monounsaturated fatty acid that can actually help speed up your metabolism, helping you to burn more calories and lose fat).

Macadamia nuts also naturally curb hunger so you only need a little of this cheese to satisfy your cravings. Whist Macadamia nuts are high in fat, 80% of this is heart healthy monounsaturated fat and much needed anti-inflammatory omega 3. Remember guys, fat should not be feared. On a low carb diet you need fats for energy.

.This recipe is inspired by Carla Oats thebeautychef.

Hands-on: Overall:

Nutritional values (per serving, ¼ of piece)

Total Carbs 3.4 grams
Fiber 1.9 grams
Net Carbs 1.5 grams
Protein 1.9 grams
Fat 9.8 grams
of which Saturated 1.6 grams
Energy 101 kcal
Magnesium 19 mg (5% RDA)
Potassium 93 mg (5% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (8%), fat (86%)

Ingredients (makes 4 cheeses, 16 servings)


  1. Soak the macadamia nuts in water overnight (enough to cover them).
  2. Rinse and then drain the macadamia nuts.
    Probiotic Dairy-Free Keto Cheese
  3. Place the macadamia nuts, warm water and probiotics in a food processor or a blender, and blitz until smooth. Probiotic Dairy-Free Keto Cheese
  4. Spoon into a glass bowl and cover with a muslin cloth. Secure the rim with pegs.
  5. Leave to culture in a warm spot (not direct sunlight) for 2 days.
  6. After 2 days, add the nutritional yeast, salt, lemon juice, lemon zest and garlic powder. Mix well.
  7. Place the macadamia mix into the muslin cloth and squeeze out the excess water. Tie up with a piece of string and leave suspended over a bowl for 6 hours to drain and firm.
    Probiotic Dairy-Free Keto Cheese
  8. Line 4 loose bottom mini cake tins with cling film. Spoon in the mix and level.
  9. Refrigerate for 4 hours, up to 2 days until the desired firmness of cheese is achieved (4 hours for a softer cheese, or a day for a firmer cheese). Probiotic Dairy-Free Keto Cheese
  10. Remove the macadamia vegan nut cheeses from the tins and cling film and roll in chilli flakes, chopped fresh chives, black pepper or dried rosemary.
    Probiotic Dairy-Free Keto Cheese
  11. Serve with a drizzle of olive oil, keto crackers or fresh vegetable crudités. Store in fridge, wrapped in cling film for up to 3 days. Probiotic Dairy-Free Keto Cheese

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5 Ingredient Keto Salad

Simple salads like this one are my go-to meal when I don’t have time to cook. Technically it’s made with eight as these are used in most savoury recipes.

I made my keto & paleo salad with crispy bacon and chicken breast cooked in a skillet and then finished off in the oven. If you’re short on time, simply use leftover rotisserie chicken. I also used avocado which is the key ingredient that will provide heart-healthy monounsaturated fats and electrolytes to keep keto-flu at bay.

Finally, I drizzled some ranch dressing on top. You can make your own or you can use a ready made option like Primal Kitchen made with avocado oil and no additives.

Hands-on: Overall:

Nutritional values (per serving)

Total Carbs 10.5 grams
Fiber 7.4 grams
Net Carbs 3.1 grams
Protein 38.7 grams
Fat 43.8 grams
of which Saturated 10.1 grams
Energy 581 kcal
Magnesium 79 mg (20% RDA)
Potassium 1,031 mg (52% EMR)

Macronutrient ratio: Calories from carbs (2%), protein (28%), fat (70%)

Ingredients (makes 2 servings)

  • 2 boneless chicken breasts, skin on (285 g/ 10 oz)
  • 6 thin-cut slices bacon or 3 regular slices (90 g/ 3.2 oz)
  • 1 large avocado, sliced (200 g/ 7.1 oz)
  • 4 cups mixed leafy greens of choice (120 g/ 4.2 oz)
  • 4 tbsp Paleo Ranch Dressing (60 ml/ 2 fl oz) – or you can make your own Keto Ranch Dressing (recipe contains dairy)
  • ghee or duck fat for greasing
  • salt and pepper, to taste


  1. Preheat the oven to 200 C/ 400 F. Start by crisping up the chicken breasts. Season the chicken breasts with salt and pepper from all sides. Grease a small skillet with ghee or duck fat. Place the chicken breasts, skin side down, on the hot pan.
  2. Without moving it, cook the chicken on high until golden brown and crispy, for 5-6 minutes. Then, flip the chicken on the other side, cook for 30 seconds. Transfer the skillet into the oven.
    5 Ingredient Keto Salad
  3. Cook the chicken for 10-15 minutes. WIt’s done when an instant read thermometer inserted into the thickest part reads 74 C/ 165 F.
  4. If you want to bake the bacon in the oven, spread the slices over a baking sheet lined with parchment paper and bake for 10 minutes …
    5 Ingredient Keto Salad
    … until crispy and golden brown. Alternatively, you can crisp up the bacon separately on a frying pan.
    5 Ingredient Keto Salad
  5. Once the chicken is cooked, transfer to a cutting board and let it rest for 5 minutes.
  6. Slice the avocado and the cooked chicken. Assemble the salad: start with the leafy greens, and then add avocado, crispy bacon and sliced chicken.
    5 Ingredient Keto Salad
  7. Top each salad with 2 tablespoons of Ranch Dressing.
    5 Ingredient Keto Salad
    This salad is best served immediately. You can always keep some cooked chicken and crisped up bacon in the fridge and reheat or simply use cold.
    5 Ingredient Keto Salad

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Keto Raspberry & Cream Jellies

As you may know, I suffer from a compromised immune system and gut health is crucial for my day to day health and quality of life. I try to take both collagen and gelatin each day as part of my supplemental routine.

Why gelatin, you ask? Gelatin is a brilliant source of protein and amino acids. It helps to heal the gut lining by restoring a healthy mucosal lining in the stomach. It can help to seal the colon so that nutrients can be better absorbed.

For me? Gelatin is very high in anti-inflammatory amino acids such as glycine and proline which aid in reducing inflammation.

Wow! If it could fold my laundry, it would be the most perfect food ever. I like to make tasty little jellies to take my gelatin, it makes it feel like you’re having a lush treat each day.

These little jellies are like a bowl of raspberries and cream… in a solid form. Enjoy!

Hands-on: Overall:

Nutritional values (per serving, 2 jellies)

Total Carbs 1.8 grams
Fiber 0.7 grams
Net Carbs 1.1 grams
Protein 4.4 grams
Fat 7.7 grams
of which Saturated 4.8 grams
Energy 94 kcal
Magnesium 5 mg (1% RDA)
Potassium 31 mg (2% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (19%), fat (76%)

Ingredients (makes 24 jellies)

Note: Sweetener can be used to taste. Natural grass-fed gelatin is by far the best gelatin to use for your gut health. You do need a bit more of it than the standard “baking” gelatin that you find at the supermarket, but it is by far better for you.


  1. In two small containers, place ½ cup of cold water and ¼ cup of gelatin. Allow to sit and bloom while preparing the other ingredients.
    Keto Raspberry & Cream Jellies
  2. Place the raspberries in a small saucepan and sweeten to your personal taste, heat gently while smooshing with your spoon to release the juices.
  3. Also, in a separate pan, add the cream and heat to a gentle simmer. Add one of the bloomed gelatin bowls into the cream and whisk until dissolved.
    Keto Raspberry & Cream Jellies
  4. Blend and then strain the raspberries and return to a clean pan over medium heat.
    Keto Raspberry & Cream Jellies
  5. Add the other bloomed gelatin to the berries and whisk until dissolved.
    Keto Raspberry & Cream Jellies
  6. Set your jellies mould out on the bench (I just used an ice cube tray) and pour your mixtures into jugs to make pouring easy. You can make them all the same or you can have fun with the layers like I did.
    Keto Raspberry & Cream Jellies
  7. Pour your first layer into your mould and place in the refrigerator to set. If you’re concerned about your mixtures setting while you wait, sit your jugs in a warm water bath to keep it liquid.
  8. Once your bottom layer has set, gently pour your top layer over and refrigerate to set.
    Keto Raspberry & Cream Jellies
  9. Jellies should be fully set after about 4 hours. Store, in a container, in the refrigerator for up to 2 weeks.
    Keto Raspberry & Cream Jellies

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Low-Carb Vegetarian Nasi Goreng

My healthy low carb take on a flavourful fried rice. Nasi Goreng simply means ‘fried rice’ but over at Keto Diet App we like to do things a little different so we’ve kept the carbs low, ditched all the preservatives and brought you a speedy weeknight dinner that’s packed full of flavour, nutrients and next to no washing up! Bonus!

This one’s vegetarian but feel free to add some cooked prawns, pulled chicken or pork if you prefer.

Hands-on: Overall:

Nutritional values (per serving)

Total Carbs 13.6 grams
Fiber 4.8 grams
Net Carbs 8.8 grams
Protein 11.3 grams
Fat 29.9 grams
of which Saturated 11.6 grams
Energy 355 kcal
Magnesium 56 mg (14% RDA)
Potassium 643 mg (32% EMR)

Macronutrient ratio: Calories from carbs (10%), protein (13%), fat (77%)

Ingredients (makes 4 servings)

  • 1 small cauliflower, florets only (450 g/ 1 lb)
  • 2 tbsp virgin coconut oil (30 ml)
  • 1 small yellow onion, chopped (40 g/ 1.8 oz)
  • 2 garlic cloves, minced
  • 1 small carrot, chopped fine into matchsticks (60 g/ 2.2 oz)
  • ⅔ cup shredded savoy cabbage (47 g/ 1.6 oz)
  • ½ cup sliced red pepper (46 g/ 1.6 oz)
To serve:
  • 4 large eggs
  • 1 tbsp ghee or virgin coconut oil (15 ml)
  • 2 tbsp chopped coriander
  • ½ cup sugar snap peas, finely sliced (30 g/ 1.1 oz)
  • ½ cup finely sliced cucumber (60 g/ 2.1 oz)
  • handful of blanched almonds (28 g/ 1 oz)
  • lime wedges
  • salt and pepper, to taste
  • Optional: Sriracha hot sauce for topping (you can make your own)


  1. Preheat the oven to 180 C/ 355 F (fan assisted). Prepare the dressing by mixing all the ingredients together in a small bowl.
    Low-Carb Vegetarian Nasi Goreng
  2. Peel and finely slice the vegetables into matchsticks. Blitz the cauliflower florets in a high speed food processor until they resemble a rice consistency. Low-Carb Vegetarian Nasi Goreng
  3. Heat 1 tbsp of coconut oil in a saucepan. Add the onion and fry on a low-medium heat for 3 minutes until soft. Add the garlic and fry for another minute. Add the carrot and cabbage and fry for a further 1 to 2 minutes until el dente.
  4. Add 1 more tablespoon of coconut oil to the vegetables and stir fry the cauliflower rice altogether for a further 3 to 4 minutes. Stir through the dressing.
    Low-Carb Vegetarian Nasi Goreng
  5. Place the almonds on a baking tray and roast for 5 to 6 minutes until golden. Fry the eggs in a little oil to your liking.
  6. Place the cauliflower Nasi Goreng into bowls and top with sugar snap peas, cucumber, coriander, almonds and fried egg. Option to add chilli sauce, black pepper and an extra squeeze of lime. Best enjoyed fresh but can be stored in the fridge for 1 day.
    Low-Carb Vegetarian Nasi Goreng

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Can Type 2 Diabetes Be Conquered Eating a Ketogenic Diet?

Type 2 Diabetes: A Growing Epidemic

Type 2 Diabetes (T2D) is a chronic metabolic condition that occurs when the body either doesn’t produce enough insulin, or it is unable to effectively deliver insulin into cells.

T2D differs from type 1 diabetes in that the body still produces insulin. Because of the defective use of insulin, blood sugar builds up in the blood causing blood sugar levels to rise.

The goal is to consistently achieve normal blood sugar (glucose) levels to minimize risk of diabetes associated complications such as diseases of the eye, heart, nerves, kidney, digestion, feet, gums, blood circulation.

What Are the Risk Factors and Who is Affected by Type 2 Diabetes?

Age, genetics, food choices and environment (activity level, taking medication, etc.) are all factors that can contribute to T2D.

Type 2 diabetes originally coined as adult onset diabetes and its epidemic which has plagued us for over thirty-five years has risen from 108 million in 1980 to 422 million in 2014 (1). Once thought of as an adult disease type 2 has now expanded to include children.

Type 2 diabetes has effected children at the same rate as type 1 in the United States and is growing in other parts of the world: Canada, Japan, Austria, United Kingdom and Germany (2). Japan has seen an approximate fourfold rise in the incidence of type 2 diabetes in 6 to 15 year-olds, and between 8 and 45% of newly presenting children and adolescents in the U.S. have type 2 diabetes (3).

These staggering statistics are not just overwhelming because of the numbers, they are astounding because type 2 diabetes can be avoided and conquered simply with healthy diet and lifestyle choices.

Can Type 2 Diabetes Be Conquered Eating a Ketogenic Diet?

Worldwide trends in diabetes since 1980: a pooled analysis of 751 population-based studies with 4·4 million participants. Image credit: The Lancet

What Are Healthy Blood Sugar Level Ranges?

For those who live with any type of blood sugar disorder (pre-diabetes, diabetes, etc.) the aim is to attain normal fasting blood sugar ranges through diet while minimizing or eliminating diabetes medication that increases the risk of blood sugar fluctuations. The aim is to achieve:

  • A1C between 4 to 5.5% (also known as hemoglobin A1c, HbA1c, glycated hemoglobin or glycohemoglobin). A1C tells you your average level of blood sugar over the past 2 to 3 months.
  • Blood sugar level below 100 mg/dl (3.6-5.4 mmol/l).

While public associations (American Diabetes association…) and government agencies (World Health Organization) recommend higher ranges for people with diabetes see the chart below (4), pay attention to the note under the table.

If you follow tables such as the one provided by the National Institute for Clinical Excellence (NICE) below, you may be misled into thinking your blood sugar is in a healthy range if it falls in the pre diabetes of 100-125 mg/dl.


Upon Waking Before Meals
(pre prandial)
90+ Min After Meals
(post prandial)
Non-Diabetic 4 to 5.9 mmol/L under 7.8 mmol/L
Type 2 Diabetes 4 to 7 mol/L under 8.5 mmol/L
Type 1 Diabetes 5 to 7 mmol/L 4 to 7 mol/L 5 to 9 mmol/L
Children w/ Type 1 Diabetes 4 to 7 mmol/L 4 to 7 mol/L 5 to 9 mmol/L

Note: The non-diabetic figures are provided for information but are not part of NICE guidelines.

After meal blood sugar range is especially important because it tells you how much that food or meal contributes to the rise in blood sugar otherwise associated with the risk of diabetes complications. So, eating foods that trigger the least blood sugar spike after consumption are the healthiest choices.

To avoid diabetes complications, maintain blood sugar in the non-diabetic normal range. These government recommendations are high if your personal goal is to “cure” your diabetes and stave off associated complications.

Can a Ketogenic Diet Help Put an End to Type 2 Diabetes?

Available treatment options (diet, exercise, medication, and insulin therapy) help keep blood sugar in range. However, none compare to a ketogenic diet.

The ketogenic diet (maximum of 50 grams of total carbs per day) is by far the best blood sugar management tool because the individual is not consuming sugar, or sugar formed through the ingestion of carbohydrate, and therefore excess sugar is not circulating in the blood. In essence the underlying cause of high blood sugar is removed. In fact there are many experts that support this ketogenic approach for treating type 2 diabetes (5, 6, 7, 8, 9).

The Ketogenic Diet Improves Blood Sugar and Cholesterol

Findings from a one-year randomized control study with obese type 2 diabetes volunteers was published in the American Journal of Clinical Nutrition. It compared a < 50 gram carbohydrate, 58% fat diet with a 53% carbohydrate 30% fat diet. Both diets produced weight loss and blood sugar improvements. The ketogenic diet resulted in “greater improvements in the cholesterol, blood sugar stability (vs. fluctuations), and reductions in diabetes medication supporting its use an effective strategy for the optimization of T2D management” (10).

While some may voice concern with the significant drops in blood sugar for those on medication who follow a ketogenic diet, it seems working with a physician to lower and eliminate medication would be wise rather than avoid a natural nutrition plan that can normalize blood sugar levels (11, 12).

How Many Carbs per Day?

When following a ketogenic diet, you should stay below 50 grams of total carbs per day. As evidenced in a study comparing a ketogenic diet (KD) consisting of 20 grams of total carbs a day (unlimited amounts of animal foods , i.e., meat, chicken, turkey, other fowl, fish, shellfish and eggs; limited amounts of hard cheese (e.g., cheddar or Swiss, 4 ounces per day), fresh cheese (e.g., cottage or ricotta, 2 ounces per day), 2 cups of salad vegetables and 1 cup of non-starchy vegetables) with a 55% high carbohydrate but low glycemic index diet (HCLGID).

It seems both had positive effects on blood sugar yet the KD resulted in significant improvements in hemoglobin A1c and body weight and high-density lipoprotein and cholesterol as compared to the HCLGID group (13).

For type 2 diabetes, what you don’t eat is as important as what you choose to eat. While it may be confusing to read information from expert nutrition groups suggesting “Carbohydrates-Part of a Healthful Diabetes Diet” (14) understand that no matter what the portion by its very nature carbohydrates will raise blood sugar. This is counterproductive to any healthy blood sugar goal.

How Many Carbs per Meal?

Consume foods containing proteins, fats and carbohydrates with 5-15 grams of carbohydrates per meal (non starchy vegetables, fat full dairy products, nuts and seeds). Keep in mind that large amounts of low carbohydrate foods can spike blood sugar (tomatoes and tomato sauce, winter squash, berries, etc.) just like low amounts of high carbohydrate foods (starchy vegetables, bread, rice, pasta, cereal etc).

Additionally, the diet delivery method (online vs. in person) does not seem to change the ketogenic advantage. Type 2 diabetics improved glycemic control and lost more weight when following an online ketogenic program when compared with a conventional, low-fat diabetes diet online program (15).

Take Home Message

When managing type 2 diabetes, know that monitoring total carbohydrate intake is a critical factor for tight blood sugar control. Consuming less than 50 grams of total carbohydrates on a ketogenic diet, while also paying attention to any carbohydrate portion size, can allow diabetics blood sugar to hit the normal blood sugar range.

The best way to control blood sugar is to avoid sugar and foods that easily convert to sugar after it is consumed, such as carbohydrate foods and beverages, like cereals, bread and bakery products, soda and fruit juice, fruits and starchy veggies (potato, peas and carrots, corn) rice and pasta.

A ketogenic lifestyle is a powerful health optimization tool to help maintain normal blood sugar levels, lower or eliminate medication and reduce the risks of any medical health issues that follow uncontrolled blood sugar.

The KetoDiet App can be a primary resource for those who want to be successful while utilizing a ketogenic diet as a support for weight loss and blood sugar control. To find the recipe within your carb ranges to specify allergy preferences, use the filtering tool in Recipes.

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This easy keto Avocado Shrimp Ceviche Salad is perfect as an appetizer or light lunch!...
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