Amazing study on Ketones and Alzheimer’s.
Do you ever wonder why after taking DBHB you get that euphoric feeling and steady energy?
Did you know, the human brain accounts for 2% of our total body weight yet consumes up to 25% of our energy requirements. When the brain starts to get malnourished there are significant losses to brain function, including memory. This is one of the areas many scientists are looking at, as both a cure and preventive measure for Alzheimer’s.
Here is an excerpt from a recent study, ”Unfortunately, there is a vicious cycle that occurs in the development of AD (Alzheimer's) whereby the brain cannot adequately use glucose as fuel, leading to less energy production in the brain which can result in neuronal death and deteriorating neurotransmission, manifesting in cognitive decline and further reduction in brain glucose uptake. It is hypothesized that the lack of energy flow to the brain could be contributing to the deteriorating neuronal function and development of AD, rather than this being a consequence of the disease”.
What is known is that the brain prefers Ketones to Glucose, and this is great news when it comes to Alzheimer’s research.
A study was conducted on a man who suffered the onset of Alzheimer’s. The man suffered from severe memory loss. After being given Ketones in the form of hydroxybutyrate, essentially DBHB “within DAYS the patient regained the ability to complete activities without assistance, write out the alphabet, and dress himself, among other tasks. He even reported for himself improved mood and more energy...". "What’s more is that over the course of this 2-year treatment investigation, no adverse side-effects were reported”.
It makes me wonder, what do these starvation diets do to the brain?
It’s clear, if living a healthy lifestyle is important to you, living a low carb lifestyle is the way to go. On top of that, using DBHB feeds the brain with pure ketone energy and the study I am linking shows that brain function increases as a result of its use. If you not taking DBHB here is just another reason to do so.
Here is the link to Alzheimers.net for more information.
]]>It’s no mystery that you need to give up traditional sugar when you follow a keto diet. Just a small amount can undo the hard work you’ve put in and kick you straight out of ketosis. Fortunately, there are numerous keto-approved sugar substitutes that you can use to get that sweet taste without boatloads of carbs.
When it comes to the best sugar substitutes for a ketogenic diet, you first want to think about what will and won’t kick you out of ketosis. However, that’s not the only thing you should consider.
If you’re following a ketogenic diet, chances are you’re committed to improving your health. Whether you’re looking to lose weight, build muscle, or boost your overall health and wellbeing, what you eat is important...in more ways that just counting carbohydrates. There are plenty of sweeteners that are low-carb or no-carb but are still horrible for your health. Because of this, you don’t want to use any sugar substitute that’s low in carbs.
When it comes to keto-approved sugar substitutes, there are great ones, mediocre ones, and ones that you will want to avoid. Most of the good ones are natural sweeteners, yet there are natural sweeteners that aren’t so great and artificial sweeteners that are acceptable.
We have broken our list into two categories. The first includes keto-friendly sugar substitutes in order from best to worst. The second are sweeteners that you should avoid when following a keto lifestyle. These lists can help you purchase sugar substitutes for at-home cooking and choose the best low-carb premade foods by reading the ingredient list on the label.
Monk fruit sweetener is our top choice when it comes to great sugar alternatives. It’s a sweetener extracted from the monk fruit, a plant found in southern China. Monk fruit extract itself naturally contains zero calories or carbohydrates, and as such, is a good option for those following a ketogenic diet.
It is 100-250 times as sweet as sugar thanks to a high concentration of sweet antioxidants known as mogrosides. It may be beneficial for those with diabetes thanks to its ability to stimulate insulin release, which can help to lower blood sugar levels. Additionally, it reduces harmful inflammation in the body, helping to support optimal health.
Another great sweetener for those following a keto diet (and even those who aren’t) is stevia. Stevia is a natural sweetener that comes from the Stevia rebaudiana plant. This plant grows naturally in South America where it has been used as a sweetener for hundreds of years. To this day, when you visit countries like Peru, you will find stevia used both in homes and at restaurants.
Stevia is:
You can find liquid stevia and powdered stevia, but try to avoid powdered versions and opt for liquid stevia. Why? Powdered stevia products often have other sugar substitutes added in that may be detrimental to your health.
For example, Stevia in the Raw is not just stevia, but stevia plus dextrose or maltodextrin. Both of these are forms of glucose derived from starches. Even though they are naturally sourced, they are both highly processed and may not be good for your health. Not only does this mean that they are not carb-free, but studies have found that maltodextrin can spike your blood sugar and may harm your digestive health.
Glycerol is an incredibly unique compound. It’s not actually a carb, fat, or protein, but instead, its own macronutrient. It will not spike your blood sugar, although it does have a small carb count. It is great to use before or after a workout as it helps your body store extra water.
Erythritol is the only sugar alcohol that has made it onto our list of keto-approved sugar replacements. While its weird-sounding name might make you think that it’s a synthetic compound, it’s actually derived from plants.
Erythritol is different from other sugar alcohols because the vast majority of it is absorbed before it enters the bowel, reducing the uncomfortable bloating that can accompany sugar alcohol consumption.
When you read a food label and see sucralose, it’s alright to consume. However, it’s best to avoid powdered sweeteners like Splenda that have sucralose because they have other, less great, sugar substitutes as well. One word of caution: sucralose can kill beneficial gut bacteria, and therefore it should be used sparingly.
Aspartame is one of the most popular sugar substitutes around today. It’s found in diet soda and sugar-free candy. While it won’t trigger an insulin response, it is detrimental to your long-term health. While you can have it in moderation, it’s best to avoid aspartame.
There are two reasons to avoid a sweetener when you’re following a low-carb lifestyle:
Most of these sweeteners fall under the first category, but there are artificial sweeteners that probably won’t kick you out of ketosis that we included here anyways thanks to their detrimental health effects.
You likely know that you should avoid sugar, particularly white table sugar. We did want to list it, however, as not everyone knows that sucrose means sugar. You will want to avoid all forms of sugar, including:
Maltodextrin is a synthetic sweetener often found in powdered low-carb or zero-carb sugar substitutes. This includes things like Splenda and powdered stevia, which you will often find in packets. You want to avoid this artificial sweetener as it can kill off your beneficial gut bacteria and may trigger a slight insulin response that could kick you out of ketosis.
Isomalt is a sugar alcohol that can harm your gut health. It kills off beneficial gut bacteria, can cause bloating, and has a laxative effect. It’s found in some diabetic candy, and while it may not kick you out of ketosis, we do not recommend that you eat products that contain it.
Honey and agave are two natural sweeteners that are quite high in fructose. They will both kick you out of ketosis, plus, fructose is easily stored as fat. This can lead to rapid weight gain.
High fructose corn syrup (HFCS) is one of the worst sweeteners out there in terms of both your overall health and ketogenic potential. It is a highly processed and highly addictive sugar substitute that is simply concentrated fructose. It will kick you out of ketosis, encourage sugar addiction, and harm your overall health.
Keep a list in your phone of the keto-friendly sugar substitutes and the ones that you should avoid. This can help you find the most success while still enjoying tasty treats like chocolate and ice cream in moderation.
]]>One of the most common questions I hear from people new to the keto diet is, “what can I drink besides water on keto?” Don’t worry, just because you’ve started a healthy path does not mean that you must give up tasty drinks for good!
There are plenty of drinks out there that you can continue to enjoy when you’re in ketosis. Some of these low-carb options even support your diet, encouraging your body to turn to fats rather than carbs for fuel. We’ve put together a list of our favorite keto-friendly drinks. Whether you’re looking for something that satisfies your cravings or for a drink that can give you a bit of energy or a buzz, we’ve got the best keto drinks for you.
Zevia carbonated beverages are sweetened with stevia, an all-natural zero-calorie sweetener. With zero sugar and zero calories, their enjoyable sweetness won’t kick you out of ketosis. Zevia has a large line of keto-friendly canned beverages, including:
Bang energy drinks are not your typical sugar-laden, questionable-chemical packed energy drinks. Instead, they use the power of creatine, caffeine, and branched-chain amino acids (BCAAs) to provide you with noticeable, long-lasting energy. They have many flavors, including black cherry vanilla, cotton candy, and purple guava bear.
Bang also has sweet teas, energy shots, and keto coffee to offer those on a keto diet lots of tasty, energizing options.
Exogenous ketones can help to boost your physical and mental performance. D-Beta-hydroxybutyrate, or D-BHB, is the same ketone that our bodies produce. As such, it is the most effective ketone supplement for energy and performance.
Try Simply Keto Nutrition’s D-BHB in watermelon or fruit punch for a tasty treat great for times when you need a physical or mental boost. With D-BHB, L-carnitine, L-taurine, and stevia, it supports ketosis, enhances energy, and tastes great.
Many health enthusiasts can’t get enough of the light, bubbly flavors of La Croix. These lightly flavored sparkling waters have 0 calories and 0 sweeteners, making them a guilt-free treat. If you were once a soda drinker, La Croix and other zero-calorie seltzer waters can be a good keto-friendly replacement. Their flavors include:
Diet sodas are low-carb and low-calorie, but many of them use artificial sweeteners and other synthetic chemicals that are questionable for our long-term health. So, while you can have a diet soda here and there and stay in ketosis, it’s best to replace them with healthier alternatives. Try stevia-sweetened drinks when possible, but if you do slip up with a diet soda, you won’t immediately ruin your progress.
Rather than carry around cans or bottles with you, water enhancers offer a portable way to flavor water wherever you find yourself. Water enhancers are a concentrated liquid that you add to water to boost its flavor and even enhance its health with things like B-vitamins.
Stevia-based water enhancers are a good way to sweeten water throughout the day when you are following a ketogenic diet. There are many quality brands, including Stur liquid water enhancer and Skinnygirl water enhancer.
You don’t have to say goodbye to alcohol forever when you’re on a keto diet. Fortunately, some alcoholic beverages are still a safe choice when consumed in moderation. This includes vodka and other clear alcohols. You can always use a zero-calorie mixer to make a yummy mixed drink, such as the Zevia mixers mentioned above. Do keep in mind that hangovers are often worse when you follow a keto diet, and drinking too much can still negatively impact your health and weight loss success.
Michelob Ultra, with only 2.6 g carb per bottle, and some other light beers are an okay choice for drinking alcohol when on a keto diet. Be sure to always check the number of carbs per drink as they can and will vary by brand. Darker beers have far more carbs and are not recommended when on a keto diet.
White Claw is a hard seltzer drink that is 5% alcohol by volume with only 2 g carbs per can. It comes in pure, mango, black cherry, natural lime, ruby grapefruit, and raspberry. Many people are replacing their go-to vodka & soda with White Claw thanks to it being tastier and easier to track your total quantity of alcohol and calories consumed.
As wine is fermented grape juice, it might come as a surprise that some wines are keto-friendly thanks to friendly bacteria that chomp up some of the carbs as the wine ferments. Opt for dry wines, either red or white, and avoid sweeter wines as they will be higher in carb count.
We couldn’t leave without a shout out to the OGs tea and coffee. Black coffee or unsweetened teas are inexpensive and versatile beverage options. You can use cream to make them richer or liquid stevia extract to add some sweetness. Plus, there are a variety of flavors that you can enjoy hot or cold. When in doubt, grab a tea bag or brew some coffee for a budget-friendly, keto-friendly beverage.
Changing how you eat and drink is challenging, but there is good news. With so many people seeing great results from following a keto diet, new companies are creating tasty alternatives that are keto-friendly. Try out some of the above beverages to enjoy something new while sticking with your healthy eating goals.
Author: Nicole Gleichmann
]]>If you’ve been keto for long, you’ve no doubt consumed alternative flours, whether or not you realize it. They’re found in pre-made keto meals and snacks that you buy at the store and they’re a great way to make tasty treats at home. People use a variety of keto-friendly flours for things like muffins, cookies, and as a thickening agent in dressings and stews.
One alternative flour that’s popular amongst those who are gluten-free or paleo is tapioca flour. This popularity amongst the health-conscious has led many people following the ketogenic diet to wonder whether or not it’s a good option for them. In this article, we will tell you everything you need to know about tapioca and the keto diet.
Tapioca is a starch that’s extracted from the cassava root, a tuber native to South America. While cassava is an important food source in many African and South American countries, in the US, we rarely consume the actual root. Instead, we use the extracted starchy component as a food additive and as flour in gluten-free baking.
Tapioca can take many forms, including flour, flakes, or pearls (like those used in boba tea). Because tapioca flour is a gluten-free and grain-free flour substitute, it’s popularity in the US has been growing in recent years. When most people in the US mention tapioca, they’re referring to tapioca flour, not the other tapioca products.
Tapioca flour also goes by the name tapioca starch. Cassava flour is different from tapioca flour as it contains more than just the starchy component of the cassava root. However, you will most often come into contact with tapioca starch when at the grocery store.
Because it’s gluten-free and grain-free, many people assume that tapioca flour is a healthy alternative to traditional flour. Truth be told, this flour is a source of empty calories and isn’t particularly healthy for you. It’s nearly void of protein, fat, and micronutrients like vitamins and minerals. In fact, a ¼ cup of tapioca starch contains more carbs than a ¼ cup of traditional flour, which isn’t something you want when you’re in ketosis.
Given that tapioca flour isn’t packed full of healthy fats, protein, or other nutrients, you might wonder why it’s found in so many products and why health-conscious people are using it. When it comes to packaged foods, it’s included for two primary reasons: cost and dietary restrictions.
Tapioca starch is inexpensive and versatile. It can be used to thicken condiments, soups, and other liquids, and it’s an effective binding agent, keeping foods like chicken nuggets from crumbling apart. In baked goods, it can help keep the center chewy and moist and the crust crunchy. Plus, it’s safe for people who follow a gluten-free diet, and some people who follow the paleolithic diet deem this tuber-based flour to be more acceptable than grain-based flours.
Because gluten-sensitive and paleo dieters will purchase products that contain tapioca, there are many low-carb packaged foods that contain tapioca as an ingredient. And with the limited low-carb food options out there, many who follow the ketogenic diet wonder if they should give it a try, too.
Many people new to the keto diet ask whether or not tapioca starch is okay for the keto diet. The short answer is no, tapioca isn’t a good option when you’re following a keto diet. It’s high in carbs and low in fats, the exact opposite macronutrient profile that keto followers are looking for. This means that it’s highly glycemic and can quickly kick you out of ketosis.
Plus, it lacks nutritional value, so you’re much better off finding a healthier source of carbs for your small daily carb allowance. There are other flour alternatives that are higher in fat and nutrients, making them a better option than tapioca flour. With the excess carbs you save by avoiding tapioca, you can add some dark, leafy greens and berries into your daily diet to optimize your health.
So, why is there so much confusion when it comes to tapioca flour and the keto diet?
The main reason is that tapioca is often used in foods labeled “low-carb.” But it’s important to understand that not all low-carb foods are acceptable for someone who is in ketosis. These foods can still contain enough carbs or protein to kick you out of ketosis, slowing your well-deserved progress.
Limiting tapioca starch is as simple as adding it to the list of ingredients that you try to avoid. Every time that you purchase a new flour or food at the grocery store, read the label and see if it has tapioca flour; if it does, try to find a better alternative. Some of the best keto flours include:
And remember, tapioca is in a lot of low-carb baked goods and prepackaged foods. This includes things like salad dressings, frozen meals, burgers, chicken nuggets, pizza crusts, and soups. Read every label so you can find the most keto-friendly foods available.
Tapioca flour is a high-carb, low-fat food that doesn’t have a place in the ketogenic diet. When cooking at home, use more keto-friendly flours, such as coconut and almond flour. And when you go out to buy pre-made food, read the ingredient list and try to opt for foods that don’t contain tapioca. There are plenty of delicious, nutritious, and keto-friendly products available to satisfy your palate and your dietary restrictions.
Author: Nicole Gleichmann
]]>While collagen is most well-known for its ability to promote healthy, vibrant skin, it plays many other roles in our overall health and wellbeing. Healthy joints, proper digestion, post-workout recovery, hair and nail strength, and cardiovascular health are all dependent upon collagen.
Read on to learn more about what collagen is, how it impacts health and appearance, and what you can do to ensure that you’re getting enough.
Collagen is a protein that’s integral to the makeup of our hair, skin, nails, bones, connective tissues, muscles, and more. (3) This long chain amino acid is responsible for the elasticity in our skin, muscles, joints, and digestive tracts, and is often referred to as the “glue” that holds us together.
This protein’s unique structure accounts for much of our body’s ability to be both rigid and flexible all at once. Think of how skin can be both firm and stretchy; similar effects are found throughout our bodies, such as in the cartilage found in our joints.
Collagen health benefits are primarily thanks to four of the amino acids that it contains:
Consuming a diet high in collagen or taking a collagen supplement can lead to a variety of benefits. Here we have outlined the five top uses and benefits of collagen.
1. Collagen Protects Our Digestive Health and Function
Our digestive tracts and their health are critical for both our mental and physical health. (9) When digestion is going smoothly, the cells throughout our bodies receive the nutrients that they need to thrive. When it isn’t, it can eventually lead to a wide array of health problems.
“Leaky gut” refers to a process where our digestive tracts allow tiny particles and microorganisms to leak out of the gut and into blood circulation. (10) When this happens, it triggers an immune response, where our bodies work to undo this damage. This cascade of events can lead to chronic, systemic inflammation, and even to food allergies and digestive troubles.
There are two primary pathways through which collagen protects against leaky gut:
Each of our digestive tracts is lined with a layer of mucus that controls its permeability. (5,10) When this mucosal layer becomes damaged, we can experience digestive troubles and leaky gut. Glutamine can protect this protective layer of mucus, improving our digestion and overall mental and physical health.
Our digestive tracts contain tissues that help to seal them and protect against food particles escaping. By enhancing the health and elasticity of the intestinal epithelial barrier, collagen can improve digestive health and function. (11,12)
If you’re an athlete or you have some years under your belt, you’ve no doubt experienced some degree of aching or pain in your joints. This pain comes from damage to the connective tissues found there. (13)
Our joints are each made up of a variety of connective tissues, including cartilage, ligaments, and tendons. Collagen makes up much of these connective tissues. Researchers have found supplementation with collagen hydrolysate to decrease activity-related joint pain in athletes, and hypothesize that it may also help those at risk of joint deterioration. (14)
Not only may collagen reduce recovery time in those who experience joint pain, but research suggests that it may help some people gain more muscle. In one study of frail men, 15 grams of collagen daily was more effective than placebo at increasing strength and muscle gain when paired with a 12-week exercise program. (15)
As we age, our bodies end up producing less collagen, leading to skin wrinkles and brittle hair and nails. These changes are largely caused by a lack of collagen. By taking supplemental collagen, you may experience a reduction in fine lines and wrinkles, as well as stronger hair and nails. (16,17)
Cardiovascular disease is one of the leading causes of death in the US. As you age, your blood vessels can become stiff, weak, and fragile. Collagen supports the health of your blood vessels by strengthening them while also enhancing their elasticity. This could reduce the risk of atherosclerosis and related cardiovascular diseases in humans. (18)
Under ideal conditions, our bodies can produce all of the collagen that they require from the foods that we eat. However, collagen production slows as we get older, and other circumstances, such as sickness or mental or physical stress, can hinder our ability to produce collagen. (19) By consuming supplemental collagen, you can provide your body with the collagen that it needs.
To up your intake of collagen, you have a few options:
In order to ensure that you’re getting enough collagen, supplements are the easiest route. Look for hydrolyzed collagen protein as this form is more easily absorbed and utilized in the body.
You will find many types of collagen supplements, including capsules, powders that you mix in water, baked goods with added collagen, and topical products. In order to experience the biggest benefits throughout your body, it is recommended to opt for an oral supplement rather than a topical one.
While there is no recommended daily value of collagen, human studies and anecdotal reports suggest that anywhere from around 5 grams to 30 grams per day may be beneficial. Start slow and work your way up to determine the best dosage for you.
As the most plentiful protein in our bodies, collagen has far-reaching benefits. By taking supplemental collagen every day, you can help your body age more gracefully, recover faster from physical stressors, and improve your overall health in numerous additional ways.
Written By: Nicole Gleichmann
References: