Trying to reduce your carbohydrate intake? Following these four tips will make the transition that much easier.
Whatever your reason for cutting down on carbs - looking to lose weight, trying a keto diet, or just wanting to feel more energized - it can be a challenge. It might seem like carbs are unavoidable, but choosing the right alternatives, packing your diet with other filling foods, and being mindful about what you’re eating can help you quickly and efficiently reduce carbs in your diet. Below, find the top four tips for a lower carb intake.
Diet changes are most sustainable when you don’t feel hungry all the time. Focusing only on eliminating carbs without replacing those lost calories with filling foods makes it much harder to stick to your target and reach your goals.
Instead of just removing foods like refined carbs, high-sugar meals, and non-starchy veggies, consider what you can add to your diet to replace those foods. Try eating more of the right vegetables, including healthy fats, and choosing low-carb snacks to start.
We’ve all been reminded to eat our vegetables since we were too young to make our own meal choices - and there’s a reason for that. Vegetables are nutritious, delicious, and safe for a low-carb diet if you choose the best options.
Avoid starchy vegetables like potatoes (including sweet potatoes), beans, carrots, corn, and squash. Instead, go for vegetables like artichokes, mushrooms, zucchini, broccoli, asparagus, bell peppers, spinach, green beans, lettuce, kale, and avocados. Full of fiber, antioxidants, vitamins, and other nutrients, these veggies are low in carbs and great for your belly.
We heard that high fats were the enemy of weight loss and healthy eating for years, but that doesn’t tell the whole story. While saturated fats and trans fats are associated with heart disease, obesity, and high cholesterol, unsaturated fats have health benefits. Healthy fats can reduce inflammation and cholesterol and lower your risk of some diseases.
Ensuring your fat intake focuses on healthy fats and other macronutrients is a great way to keep your carb count low and still enjoy your meals. Vegetable oils like olive oil, seeds, nuts, and fish all contain healthy fats, so try to add them in when you can.
Often, we focus so much on making our meals free of high-carb foods that we forget one of the main culprits of carb overload: snacking. Choosing high-quality snacks is an excellent way to extend your low carbohydrate diet from morning to night.
Look for the same whole foods you eat during meals, like fruits, veggies, nuts, or other options that fit in a ketogenic diet. Filling, low-carb snacks can increase the satiety, or feeling of fullness, that you get post-snack sesh. You might also find that preparing your meal plan to include snack options helps you make the right choices during snack time.
When adding foods into your diet, one of the best ways to make cutting carbs sustainable is to eat more protein. Energizing, satisfying, and diverse, protein is essential for a balanced diet.
High-protein foods are much more likely to keep you feeling full for longer than other foods, potentially helping you eat less and feel fewer cravings for sugar and carbs. Along with that, your body uses more energy to digest proteins than it does for carbohydrates or fats. In other words, when you digest protein, your body uses more calories throughout the digestion process.
We’re not saying you should start eating red meat for every meal - there are tons more protein options than you might be familiar with. You can find protein from obvious sources, like meat, fish, poultry, dairy, and eggs, but plenty of other foods are rich in protein too. Try out legumes, nuts, and seeds for some low-carb, high-protein sources. Remember - a healthy diet touches on all parts of the food pyramid, so if all you’re eating is protein, it can affect your kidneys, liver, and bone health. You should get about 10-35% of your calories from protein, as recommended by health professionals.
Ask most dietitians, and you get the same answer: refined carbs have got to go (for the most part). One study in the Journal of the American Medical Association found that Americans get 42% of their daily calories from refined carbohydrates - and that’s causing significant issues for overall health.
Refined carbs, also known as simple carbs, include white bread, flour, rice, pasta, pizza dough, sweets and sweeteners, sodas, fruit juices, and other processed foods. Besides lacking health benefits, refined carbs can negatively impact body weight, heart health, and more. Because they also affect blood sugar levels, people living with type 2 diabetes have to be wary about consuming simple carbohydrates.
Why are complex carbs better than refined carbs? It comes down to how carbohydrates are processed in your body. Complex carbs offer nutritional value, including loads of fiber. Your body digests them more slowly, delivering an extended glucose release rather than the jolt in blood sugar that refined carbs can produce. The side effect of that blood sugar spike means an immediate jump in energy, often followed by fatigue or feelings of low energy soon after.
When you’re craving carbs, go for complex carbs like whole grains (brown rice, oatmeal, quinoa), legumes, fruits, and vegetables. You don’t have to restrict your carbohydrate intake - instead, choose to go for the right carbs, and you’ll find that you’re feeling full for longer, staying energized, and really enjoying your meals.
Cutting down on carbs is easier when you have tasty options to substitute in. Eating a lower amount of carbs doesn’t have to mean your food is no longer exciting - with filling alternatives, you can make sure you’re still enjoying every meal.
Consider your favorite meals to make at home. Where can you substitute a low-carb, high-protein option? Take your favorite pasta dish - instead of the simple carbs in regular pasta, you can use zucchini noodle pasta or another pasta replacement. Switch up your white rice for some cauliflower rice in other meals, and make sure to add a hearty serving of protein.
Or, make your favorite mac and cheese, casserole, coconut shrimp, or fried food with a keto bread crumb alternative, like our Nut Crumbs. Gluten-free, paleo, vegan, and sugar-free, Nut Crumbs are a low-carb alternative you can add to your favorite bread crumb dishes for all the same deliciousness you’re used to - without the same grams of carbs.
As much as we hate to admit it, we’re creatures of habit. Sometimes we get stuck in the same cooking routines because they’re comfortable. Our grandmother used extra virgin olive oil for everything, so we use extra virgin olive oil for everything. Even if it just keeps burning when we try to fry our Nut Crumb-breaded goodies.
The truth is, olive oil isn’t the end-all be-all of oils. There are SO MANY cooking oils out there, all with different ranges of flavors and smoke points. So, here’s a little guide to cooking oils that will help you experiment and maybe even find a new favorite. Plus a couple new Nut Crumb recipes to try-- because you can only make that same old casserole so many times.
So what’s a smoke point, anyway?
The smoke point is the temperature at which an oil starts to burn and smoke. The real question here is, does it really matter?
Yes! When an oil is cooked past its smoke point it does more than just transfer a burnt taste to your Southern-Fried Spicy Nut Crumb Okra. You’ll have to keep reading for this delish recipe.
When the oil hits its smoke point it begins to lose nutrients and phytochemicals - and trust us, you definitely want those. Phytochemicals stimulate the immune system, help block the substances we eat from becoming carcinogens, and reduce inflammations that make cancer growth more likely.
The Breakdown
Low Smoke Point
Oils with LOW smoke points shouldn’t cook above 350 degrees fahrenheit.
That means using notches 1-4 on your stove burner. These oils are great for drizzling over dressing or adding a punch of flavor after cooking. They’re also options for recipes that call for low to medium-low heat.
These include:
Coconut Oil
Sesame Oil
Extra Virgin Olive Oil
Flaxseed Oil
Nut Crumbs & Sesame Salad
This bright yet simple salad will be calling your name on a hot day. The duo of sesame oil and Original Nut Crumbs adds a nutty, slightly sweet flavor to your dressing while delivering a satisfying crunch.
Here are the ingredients you will need:
Mix all of the ingredients (sans salad) into a bowl and give it a thorough whisk. Drizzle or drench your greens and chow down!
Medium Smoke Point
Oils with MEDIUM smoke points shouldn’t cook above 425 degrees fahrenheit.
That means using notches 5-6 on your stove burner. They’re options for recipes that call for medium to medium-high heat. These oils are the in-betweeners, so be careful if you’re using them on medium-high!
These include:
Almond Oil
Macadamia Oil
Hazelnut Oil
Zucchini Meatballs
These zucchini meatballs are a great vegetarian alternative! The Italian Nut Crumbs act like a mold, holding the delicious meatballs together and giving them that golden sear.
Here are the ingredients you will need:
Place the oil in a large skillet over medium heat. Once your oil starts to shimmer and sizzle add the garlic and saute until golden. About 30 seconds.
Add the grated zucchini, a sprinkle of salt and pepper, and cook on until the water evaporates from the skillet. You’re looking at around 7 minutes.
Strain the zucchini in a colander, then transfer to a large bowl. Add your Italian Nut Crumbs, beaten egg, and cheese.
Form the zucchini mixture into meatless balls, your size of choice, rolling tightly. Drop them into your still hot pan and flip them as they start brown.
High Smoke Point
Oils with HIGH smoke points use notches 6-9 on your stove burner. They’re options for recipes that call for medium-high to high heat. These oils are champs when it comes to enduring heat.
These include:
Safflower Oil
Avocado Oil
Peanut Oil
Sunflower Oil
Now introducing the recipe you’ve been waiting for...
Southern-Fried Spicy Nut Crumbs Okra
Break out of your comfort zone and get ready to make an appetizer that’ll steal the show at any gathering. Okra is SO underrated, and paired with Spicy Nut Crumbs, this summer veggie delivers a welcome punch to your taste buds!
If you want a quick refresh on breading with Nut Crumbs, check out our recent blog with tips, tricks, and techniques!
Here are the ingredients you will need:
Mix together Nut Crumbs, salt, and pepper in a small bowl. In another small bowl, whisk together egg and milk. Bread your okra, covering generously in Nut Crumbs.
Pour about 1 inch of Avocado oil in a large cast iron skillet, Dutch oven, or Wok. Heat on high heat.
Carefully place okra in hot oil and stir continuously. Once the first side brown reduce the heat to medium. Cook until golden all over. Drain on paper towels.
If you couldn’t fit all of the okra at once, make sure to add more oil to the pan before continuing!
Whichever new oil you try, rest assured there’s a package full of Nut Crumbs dying to dip their toes in it.
]]>You’ve just brought home your first (or one-hundredth!) bag of Nut Crumbs and you can’t wait to bread your go-to comfort food and get to cooking. After all, in times like these indulging in great tasting food can help ease our stress, especially when we know it's secretly still a healthy choice.
But wait! Put down the bag. You’re going to want to read these tips, tricks, and techniques to breading with Nut Crumbs before you begin.
Start by giving your food a pat on the back
Okay, not just on the back. Pat EVERYWHERE. This applies to veggies, fish, poultry, you name it.
Excess moisture will make your flour soggy, stopping it from adhering to your food. Pat food dry with a paper towel or clean dish towel before coating in your almond, coconut, tapioca, cassava (you get the point) flour.
Skipping the flour? No problem, pat ‘em dry anyways. Your lightly beaten eggs or egg wash will stick better to dry food too. Hence the tradition of flour.
Swap out the bowl of Nut Crumbs for a tray (or plate) of them
The food you’re breading is likely flat. Chicken breast, eggplant, zucchini slices, fresh cod, and so on.
Bowls are conical. This cone-shape tends to warp and bend the food you just worked so hard to perfectly pat dry and dredge in egg. And now as you swirl your hand around in the bowl trying to coat said food, the Nut Crumbs clump together instead of adhering to your product.
In short, a tray is your best bet for an even coating.
And don’t be afraid to coat liberally. We know that you love your Nut Crumbs and want to make them last, but you’ll thank us when your food is coated head to toe in your delicious crumbs. A complete, even coating of Nut Crumbs locks in moisture and prevents your food from drying out while baking or frying.
So your food isn’t flat…
Alright, you caught us. Sometimes your food isn’t really flat. It’s a mushroom or a cauliflower floret.
We still don’t think that bowls are the way to go, especially with foods full of so many crevices. Instead, pour your Nut Crumbs into a ziplock bag. Drop in your egg-coated mushroom and shake! This stops your hands from interacting with the Nut Crumbs and adhering them to anything but the food.
And there are plenty of reusable bag options if you want to go green!
One last pat before the cooking starts
This one is pretty straight forward. With dry hands, pat down your food one last time to ensure optimal Nut Crumb adherence.
Nut Crumbs like it hot, and so does your cooking oil
If you’re pan frying your food you’ll want to make sure your pan is warm before adding any oil to it. The longer oil sits in heat the more it will break down and start to form a sticky substance on your pan. Lightly tap the rim of the pan, once it’s hot, add the oil.
Afraid of a little heat? Add a drop of water to the pan. When the water evaporates you’re good to go.
Nut Crumbs feel the same way about oil as oil feels about a cold pan. If you add your breaded food too soon it will absorb the oil instead of cooking in it. Not to mention your crumbs will stick easier to the pan.
Wait for the oil to shimmer and lightly sizzle, then add your food.
A little, but important, aside. Non-stick pans don’t like to turn up the heat without a companion. So, if you’re choosing non-stick over a regular pan, you’ll have to add the oil BEFORE the pan heats up.
Spritz your Nut Crumbs with oil
Baking instead of pan frying but still want that golden-brown, crunchy Nut Crumb breading? We have a technique for you, too!
Right before your pan enters the oven, spritz or lightly baste the top of your food with a little bit of oil. This will give the Nut Crumbs a nice crispy texture without making them soggy.
We suggest something like olive oil which won’t affect the flavor of the Nut Crumb breading.
Flip your food halfway through the baking process and spritz on the other side.
Do not disturb
It’s tempting to lift your food just a little to see how the cooking side looks, but the more you poke and prod the more your Nut Crumbs get jostled around and loosened up. Trust your recipe’s cooking instructions and only flip once, halfway through the cooking.
Don’t forget to spritz with oil if you’re baking!
Toss out the tongs
Your fork is the real MVP here. Tongs tend to pinch and squeeze your breading, making it more likely for your delicious Nut Crumbs to fall off your food. And trust us, your crumbs will taste way better on your chicken, fish, or zucchini than they will in the pan.
]]>What a crazy time it has been. In our current climate, we are all doing our best to take part in social distancing, which means we’re spending more time indoors than ever before. For us, it’s meant more time to cook up our favorite meals AND more time for snacking. Which is why we thought it would be unfair of us not to share some of our favorite spiced up snacks for you and your family to enjoy. At Nut Crumbs we think that snack time is just as important as dinner time - leaving no taste buds behind, there’s a snack here for every palate!
AIR FRYER PICKLE CHIPS
A classic in our kitchen, this snack can be whipped up in just a few minutes. All you need is your favorite jar of pickles, eggs, and a bag of the Original Nut Crumbs!
How To: Grab a jar of pickle chips or slice up your favorite pickles into chips (or spears if you prefer), it’s important to make sure you pat them dry before dipping them into the whisked egg and then coating them in the Original Nut Crumbs.
About 10 minutes in the air fryer and you’ll have yourself a tasty treat!
BAKED CAULIFLOWER BITES
Toss cut up cauliflower in your favorite type of oil - olive, coconut, avocado - then coat with Original Nut Crumbs (we also love cauliflower bites tossed in Coconut Curry Crumbs).
Bake at 450 degrees on a baking sheet for about 20 minutes and you’ll have yourself cauliflower, only much much but better.
CHOCOLATE NUTTY CRUMB BARK
Craving something sweet? ...Who isn’t?
An easy fix to a sweet tooth is chocolate bark, BUT to take it up a notch top the bark with Original Nut Crumbs!
Here’s how you do it: Choose your favorite type of chocolate - milk, dark, maybe even dark mixed with strawberry - the sky's the limit! To make the bark you’ll want to add the chocolate to a microwave safe bowl. Once it’s melted and creamy, pour the chocolate in a thin, even layer into a brownie pan or a cookie sheet lined with parchment paper, then top with Original Nut Crumbs.
It’s best to let the chocolate cool at room temperature, but once it’s completely cool and hardened, break it apart and enjoy!
AIR FRYER SWEET POTATO FRIES
If you hadn’t already caught these on our Instagram page, here they are in all their crunchy sweet potato glory! Gluten free, vegan, and covered in Original Nut Crumbs, these are a must try. If sweet potato isn’t your thing try this using your favorite veggie - we like to use zucchini and eggplant with our Italian Nut Crumbs!
Here’s how we do it: Wash and then cut your sweet potatoes to desired size. Next cover in olive oil before coating with the Original Nut Crumbs. About 8 minutes on one side in the air fryer and then flip for another 8 minutes and you have yourself beautiful golden and crispy sweet potato fries.
Another option is to cut the sweet potato into chips! Whichever way you cut it up though, we’re sure they won’t disappoint.
MOZZARELLA HEARTS
Check out these sweet little mozzarella hearts we cooked up. Is it just us or are snacks even more delicious when they’re made into little shapes? Maybe you can help be the judge of that!
Here’s how we do it: You’ll need 1 egg, 1/4 c. milk (or almond milk), mozzarella cheese (the harder kind...it doesn't melt as fast), a heart shaped cookie cutter (or some serious knife skills!), and Nut Crumbs (any flavor).
Start by cutting your mozzarella into heart shapes. Once cut, stick them into the freezer for 10-15 minutes. This step is super important, as it will help the cheese hold its shape during the cooking process. Then in a small bowl whisk the milk and eggs. Next, dunk the hearts into the mix before coating in whichever flavor of Nut Crumbs are your favorite (we may be biased, but they all taste amazing with this recipe).
Heat the oven to 400 degrees and place in the oven on a baking sheet for 5 minutes or less (we don’t want them melting completely, trust us, we’ve done this).
SPICY OVEN ROASTED CHICKPEAS
Preheat the oven to 450. While that’s getting nice and toasty, drain and dry your can of chickpeas. Toss them in whichever oil you like (olive, coconut, avocado) and then coat them in Spicy Nut Crumbs. Once sufficiently spiced, place chickpeas onto a baking sheet and bake for about 30 minutes - or until desired crunchiness is reached.
Then, try not to eat them all at once (we failed in this step)… or do, they are healthy for you!
SPICY CAULIFLOWER WINGS
We love a spicy spin on a classic recipe and spicy cauliflower bites are just that. Plus, they’re keto and whole 30 friendly! All you need for this delicious snack is chopped cauliflower, Franks Red Hot Buffalo Sauce, 2 eggs, ¼ c. almond milk, olive oil, and Spicy Nut Crumbs.
How To: In a bowl combine the eggs, almond milk, and Franks Red Hot and whisk till fully combined. Then toss in the cauliflower making sure they’re nice and saturated. Next you’ll want to spread your crumbs onto a plate to roll the cauliflower in, making sure every inch of each piece is covered, because who wants to miss out on a bite of flavor?
In the final steps, grab your metal tongs, a pan, and your oil. Heating the oil up you’ll want to add your cauliflower slowly, cooking about 2 minutes per side.
Once they’re cool, I’m sure you’ll be catching yourself licking your fingers, as this snack is a spice lovers dream!
COCONUT CURRY POPCORN
We personally love popcorn in any way, shape, or form, but coated in Coconut Curry Nut Crumbs, now that’s a game changer!
Sweet and salty, this little treat won’t last long.
How To: Make yourself a bowl of popcorn, toss it in your oil of your choosing (or melted butter), toss one more time with coconut curry crumbs, then pop in a movie, sit back, relax, and enjoy!
Now that you’re done digging through all the mouthwatering options, leave us a comment and tell us which snack you’ll be devouring this week! Or post a picture and tag us on Instagram, @nutcrumbs! Enjoy!
]]>
Voila! In a bag of the Original Nut Crumbs you will find: Pistachios, cashews, almonds, salt, and pepper. (Ingredients vary based on flavor)
]]>For those of you who are just tuning in to the hottest new product of the crumb world, Nut Crumbs, they are an all natural bread crumb alternative, that are also gluten free, paleo, vegan, AND sugar free. What else could you ask for in a delicious crumb?? ...Well, you might ask for an ingredients list..
Voila! In a bag of the Original Nut Crumbs you will find: Pistachios, cashews, almonds, salt, and pepper. (Ingredients vary based on flavor)
Nut Crumbs were created on the promise of healthy living and yummy food, using only the best ingredients.
So how do these ingredients benefit your body? Good question!
Let’s start with the largest contributor - Nuts!
A favorite of our squirrely friends, nuts have many human health benefits as well.
Nuts are jam-packed with fiber, fats (the healthy kind), and protein. Pistachios, cashews, and almonds, all of which can be found in Nut Crumbs products, rank among the top 5 best nuts, containing the most beneficial nutrients.
Loaded with protein
Nuts are packed with so much protein that they’re classified among meat, fish, poultry, and eggs and are used by many to increase their protein intake. Vegans and vegetarians (and anyone lacking protein in their diet) rejoice! If you haven’t added nuts as a staple in your pantry, what are you waiting for?
Vitamins and minerals
While the type and amount of vitamins and nutrients vary from nut to nut, pistachios, cashews, and almonds each pack a powerful punch with the addition of calcium, vitamin E, vitamin C, iron, and potassium into your diet.
Contribute to healthy blood pressure and cholesterol
Helping to stave off high blood pressure and cholesterol - Nuts contain a good amount of unsaturated fats which have been shown to lower those bad cholesterol levels.
Fight inflammation
Participate in the fight against inflammation and reduce the risk of blood clots and heart attacks. Nuts contain fatty acids from Omega-3 which have been shown to prevent heart arrhythmias as well as other heart complications.
We may not be the star of the show, but we sure pack a punch on your taste buds and your health!
Salt & Pepper
This dynamic duo appears in all nut crumbs products. While it’s a good idea to monitor the amount of salt in your diet, salt does play an important role in the function of your body. A triple threat, it regulates your thyroid hormones, promotes hydration which is essential for organ function, and prevents low blood pressure. Pepper is another power player in that it’s rich in antioxidants, has been shown to improve brain function, and has anti-inflammatory properties.
Parsely, Basil & Garlic Powder
The classic Italian trio, these ingredients make their debut in none other than Italian crumbs.
Have a little sniffle come springtime? It’s said that parsley may be the perfect thing to help clear that up. It also contains fiber, vitamin A, vitamin C, vitamin K, folate, and potassium. Whew! That’s one powerful leafy green.
Basil might be the best friend your skin never knew it had. With powerful acne fighting properties, along with vitamin A, K, and C, I know I’ll appreciate this popular Italian seasoning a little more the next time it's on my plate.
Last but not least, garlic powder. This little ingredient is a well-known friend to the immune system. Along with contributing to the fight against the common cold, it may also reduce blood pressure and improve cholesterol levels.
Paprika, Cayenne Pepper, Chili Powder & Red Pepper
Spice, spice, baby...Can you guess which flavor of nut crumbs these ingredients contribute to? If you guessed Spicy, you’re right!
In this group, paprika contributes to healthy eyesight and lower risk of cataracts, protects against cancer, and helps to control blood sugar.
Cayenne pepper has been shown to reduce hunger, boost metabolism and may serve as a pain reliever.
Chili pepper helps to alleviate migraine headaches, decrease the risk of type 2 diabetes, and can help improve digestion.
Red pepper contains more than 200 percent of your daily vitamin C needs… wow. That alone is enough reason to incorporate it into your diet, but it doesn’t stop there. It’s also loaded with folate and vitamin B6, helps burn calories, and promotes healthy eyesight.
These firey ingredients sure pull their weight!
Coconut flakes & Curry Powder
The makeup of the one and only Coconut Curry Crumbs.
Arthritis and Alzheimer’s are no friend of curry, it’s said that this spice may help stave off these conditions with regular consumption. It’s also great for your heart, metabolism, and cholesterol.
Coconut flakes - We saved the sweetest for last. Besides the amazing texture and flavor, these flakes are loaded with fiber, iron, zinc, manganese, phosphorus, calcium, and potassium. Whew! Is that all? ….no. It also aids in digestion.
At this point, if you’re not convinced that these are the healthiest all natural bread crumb alternatives out there, you might need to eat more pepper, it helps with brain health.
Delicious, healthy, and just a click away from being at your front door, Nut Crumbs are a must have for your pantry!
]]>Now, carbohydrates are not evil. Our body needs them to function properly during our day to day lives. Here is a fraction of the benefits we get from carbs:
• They provide 40-60% of our daily calorie requirement
• They boost your mood
• Promote weight loss and prevent gain
• Reduce bad cholesterol (when ingesting soluble-fiber carbs such as oatmeal)
Unfortunately, carbohydrates have gotten a bad rap – through no fault of their own. Too many people ingested a high amount of carbs, in a short amount of time. When you take too much of anything, bad things are bound to happen. (Such as drinking too much water.) Below is a list of warning signs/ill effects to watch out for; if you exhibit any of the following, you may be on the path towards excessive carb intake.
Yes, carbs play their role in promoting weight loss. Our body uses carbs for “fuel” during our workouts. However, when there’s an excessive amount of carbs in any meal, the body doesn’t know what to do with the carb surplus… and it’s turned into body fat. (Often because carbs are combined with healthy fats.) Therefore, eating whole grains, fruits and vegetables (which we’ll talk about in a bit) will help you lose weight. But not if you eat a lot of refined carbs – which we’ll talk about shortly.
Another health risk from consuming excessive carbs is the potential to develop Type 2 diabetes – among other health disorders. Type 2 diabetes forms when your body stops insulin production. Insulin helps your body convert glucose (blood sugar) into a “storage” system in your body. Ingesting too many carbs puts your blood sugar levels into overdrive, and your insulin-production comes to a grinding halt. Thus, making you vulnerable for Type 2 diabetes.
Triglycerides are an unhealthy fat within our bloodstream. Ingesting too many carbs raises the amount of triglycerides in your blood, which makes developing a heart disease even more of a reality. Not to mention the amount of swollen arteries, and blood clots in the blood and heart. Lipoprotein, or the so-called “good cholesterol” often found in eggs, takes a beating by the amount of triglycerides in your system. This could potentially give you any number of vascular disorders.
More often than not, foods high in carbs are also high in fat. Whether it’s unhealthy or healthy fat, when taken to staggering proportions, this fat causes your arteries’ walls to thicken up. When this happens, your blood flow doesn’t flow as easily. This increases your chances of heart attack or stroke. This “artery-thickening” monster is a condition called atherosclerosis.
Consuming too many carbs dampens proper cognitive functioning. Any diabetic who has (unfortunately) experienced fallen blood sugar knows the frustrating pain of “brain fog.” Symptoms to watch out for include agitation, sudden nervousness and unexplainable confusion – all of which are not fun.
We’ve talked about the dangers of eating/drinking excessive carbs. You’re going to learn how to limit the amount of carbs you ingest on a daily basis – through some slight “tweaks” in your food consumption.
First off…
NO Sodas or Sugary Drinks
You probably know you should avoid sodas and sugary drinks (kool-aid, juice, etc.) Some people misguidedly believe “diet” sodas are healthier. The truth is: diet colas are just as bad.
Let’s get more specific, and compare the carbs of two major brand name colas with their diet counterparts.
• Coke: 39g (45mg of sodium)
• Diet Coke: 0g (40mg of sodium)
• Pepsi: 41g (30mg of sodium)
• Diet Pepsi: 0g (35mg of sodium)
As you see, the standard choices are loaded with carbs – and their diet versions do not. However, those diets have near or above the amount of sodium, which is salt. One can or two a week won’t hurt you. Unfortunately, many people tend to have several cans a day – which sends up blood pressure and increases chances of heart disease development.
Reduce These Foods
In addition to sodas and sugary drinks, there are certain foods you should avoid. These foods are high in carbs and starches:
• Cooked pasta
• White bread
• Chocolate bars
• Cooked rice
• Beer
• Potatoes
Eat More Of These Foods
The foods listed above can all be replaced with these satisfying, much tastier (and low carb) foods: Blackberries, raspberries, strawberries,
• Watermelon
• Lemons
• Spinach
• Lettuce
• Avocados
• Tomatoes
• Cucumbers
(Generally, any vegetable grown above ground is free to eat. Those grown below ground—such as potatoes, carrots, onions, etc.— are foods to avoid..)
Eat Everything In Moderation
This isn’t to suggest you eliminate potatoes, carrots or rice from your diet. In fact, a lot of people who ate no carbs did more harm than good to their health. It’s perfectly healthy to eat a hearty serving of high-carb foods, as our bodies use these carbs that burn fat. Problems start whenever you go overboard, and decide to cook mashed potatoes with each and every single meal you make. Moderation is key (this goes for everything in life).
When you’re eating low-carb, it’s highly recommended to “up” your protein intake. Protein is one of the essential requirements for our bodies to function at peak performance. Protein also does double-duty by transforming carbs into glucose, which our bodies store as healthy fats. Eat foods high in protein such as red meat, salmon and eggs.
Conclusion
Again, carbs have gotten a bad rap because people ate high-carb foods like there was no tomorrow. Carbohydrates—as they are—provide our body much needed health benefits. Going into a “no carb” or “low carb” diet is detrimental to your health, as you burn through your energy levels and your water. Our bodies need glycogen (produced by carbs) for energy.
Low/no carbs equals no glycogen, meaning you have no energy to do… anything. Aside from that, you also put yourself at risk for losing muscles and strength, putting stress on your liver, and impair your immune system. Remember: Take everything in moderation - including carbohydrates.
Written by olsonblog for Working Mother and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.
]]>Grain-free living is one of the nutritional protocols du jour — just look at the Whole30 and Paleo — and one that can be lifesaving or symptom-reducing for those with certain autoimmune disorders, like Celiac and ulcerative colitis. One of the names that have become increasingly familiar in this dimension is Danielle Walker, the creator of the blog Against All Grain and the author of four cookbooks, including her latest, Eat What You Love. She spoke with Clean Eating about the success and health benefits she’s found with her grain-free lifestyle and how adopting a similar plan can benefit almost anyone.
Clean Eating: When did you first realize that grains were perhaps at the root of your illness? Do you feel as though the medical establishment needs to look into alternative therapies more so than they do, especially in cases such as this?
Danielle Walker: I was diagnosed with Ulcerative Colitis (UC) at 22 and spent years of my life testing out different medications that were prescribed to me, and nothing was working the way it should. When I wasn’t finding the help I needed, I started researching alternative solutions and asking my doctors about the connection between disease and nutrition. My doctors weren’t convinced that nutrition could help, but desperate for any kind of solution, I started experimenting with my diet. I followed a way of eating that looked similar to what, today, we call the Paleo diet.
As autoimmune diseases have become more prevalent, I think more and more doctors are exploring different ways to alleviate symptoms and minimize inflammatory risks. For me, I choose to see functional medicine doctors (as long as I’m not in a really bad flare), but I understand that everyone is different. Unfortunately, there is no one solution that’s a cure-all for autoimmune disease.
CE: What are some benefits a grain-free diet can offer to those who don't have an intolerance or autoimmune issue?
DW: Grains, refined sugars, and dairy are all inflammatory foods, and chronic inflammation can contribute to a variety of health concerns down the road. Also, so many diseases in our country are inflammatory-based, so people can find a variety of relief by simply eliminating grains and other inflammatory foods.
My whole family eats a similar diet to me primarily because of my auto-immune disease, but after learning so much about the science of food and the impact of inflammatory foods, we feel like our choices matter and we’re confident in this way of eating.
CE: Are there any nutritional gaps that people who adopt a grain-free lifestyle need to take into consideration? If so, how can they ensure they receive enough of these nutrients for optimal health?
DW: Everybody’s different, and when you alter your diet, there’s always a risk that there might be some nutritional gaps. I’ve worked closely with my functional doctor to identify any necessary supplements that need to be added to my diet, and I’d encourage anyone who’s altering their diet to do the same.
Related: Danielle Walker's Roasted Harvest Salad Recipe
CE: Do you ever encounter people who balk at the idea of giving up grains? How do you convince them otherwise, and what are some of the recipes you have created that you feel are perfect for making those questioning the practice believers?
DW: Absolutely — there are always people that are very doubtful! But I’m doing what’s best for my body. I’ve received incredible responses from people who have followed my recipes, who previously were suffering from debilitating diseases or allergies, and after switching their diets, their health drastically improved. The stories of healing from my followers is the most rewarding thing about my career.
I’m also a big advocate that everyone should learn how to listen to their bodies. What works for me might not necessarily work for someone else. I always say the best way to determine how your body reacts to different foods is to implement an elimination diet, and the best process to do that is usually the Whole30 diet, which many of my recipes are compliant with. This method helps train you to think about the food that you’re eating and also be aware of how your body responds to each thing.
CE: With the holiday season ahead, do you have any tips for those who are following a specific diet, including and especially grain-free, on how to handle dinner with family and friends who aren't also following the same eating protocol?
DW: Food has always been an incredibly important part of my life, even before my diagnosis. When I first changed my diet, I spent a lot of time avoiding parties and holiday gatherings. Embarrassed by my special requests, I’d often eat my meals by myself before leaving the house, or when I returned home after parties.
My cookbook Celebrations was created with holidays, celebrations and life’s traditions in mind, and shares a collection of crowd-pleasing recipes that everyone at the table will love. My biggest piece of advice is don’t be afraid to host a party or holiday. Share any of my cookbooks and recipes with your friends and family and don’t be shy in assigning some of the dishes to them to free up your time. Some of my favorite grain-free recipes for the upcoming holidays include grain-free apple sausage stuffing, maple pumpkin pie, and one of my favorite past-times, a Gingerbread House.
Written by Rachel Debling for Clean Eating Magazine and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.
]]>Eating smarter will help you hit your health and fitness goals faster – but which diet is the ideal one for you? Coach’s sister title Men’s Fitness assesses the evidence and asks the experts so you can make the right nutritional decisions.
Paleo is short for Paleolithic – the period of human history from which this diet plan borrows its ideas. It’s a way of eating based on only consuming foods that would have been available to our caveman-era ancestors, based on the idea that our modern diet – full of trans fats, refined carbs and easy-access sugar – is to blame for everything from cancer and Alzheimer’s to depression and infertility.
Fruits, vegetables, meat, nuts and seeds are all on the menu, while dairy, sugar and starch are off. The most argued-over omission? Grains and legumes, which many Paleo advocates say contain “anti-nutrients” that can block the absorption of minerals and vitamins, as well as causing digestive issues.
Reasonable. Several studies comparing Paleo with a typical American diet have linked it to increased insulin sensitivity and improved lipid (body fat) profiles – and a 2016 paper linked the diet to reduced inflammation, something often thought to be associated with cancer. Then again, almost anything’s better than a typical American diet.
Getting more protein, veg and healthy fats is no bad thing, and cutting out sugar’s unlikely to do any damage. For many who lead sedentary lifestyles, the reduced carbohydrate consumption is also likely to aid weight loss pursuits. Tackle Paleo properly by eating grass-fed, free-range meat, and you’ll benefit from its improved hormone profile and omega 3:6 ratio. Oh, and it wouldn’t hurt to eat some vitamin-packed offal occasionally.
Paleo fans are largely backing away from the “our slow-evolving bodies haven’t adapted to agriculture” argument that helped launch the movement, because it probably isn’t true: there’s decent evidence that different populations have evolved to eat the foodstuffs cultivated over the past few thousand years.
Similarly, the Paleo-approved foods available in your local supermarket don’t bear much relation to what a caveman ate – everything from asparagus to yams has been selectively bred for size and taste, sometimes at the expense of nutritional value. And not all Paleo dieters make a distinction between processed and unprocessed meat – not ideal, since the WHO has linked processed stuff like bacon and sausages with a slightly increased cancer risk.
You also have to remember that the Paleolithic humans had an average life expectancy in the mid-30s. Food was certainly no medicine in this case.
“What I like about the Paleo diet is that, at its core, it advocates cooking from scratch and shuns overprocessed foods,” says nutritionist Yolanda Hinchliffe. “It also promotes local and seasonal foods and sustainably raised proteins. I think it’s a good basis for a diet – but watch out, because it can become too restrictive. And eating to a guideline rather than listening to your body’s needs isn’t the best way.”
Tim Hart, nutritionist and elite PT at Third Space Canary Wharf, agrees that – despite the caveats – Paleo offers extensive benefits.
“The principles of the Paleo Diet are sound,” Hart says. “It makes a lot of sense to include in your diet fresh cuts of meat, heaps of veg and healthy sources of fat. These foods are rich in micronutrients (vitamins and minerals) which can fend off disease, fight inflammation and aid recovery from exercise.
“Paleo has been wrongly grouped with fad diets that exist more for a marketing purpose, but the foundations of eating Paleo will help you form the basis of a sustainable nutrition plan."
Hart also thinks that we tend to look at the idea of processed food too simplistically.
"Of course, foods such as whey protein, nut butters and olive oil are processed, but we need to consider what's meant by ‘processed’ in this context. All forms of cooking and preparing food involve processing. The key is in the extent of processing – there's a difference between cooking from fresh and eating out of a packet."
Written by Joel Snape for Coach and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.
]]>Winter takes a toll on us all—from too many sweets and hosting the in-laws to fitting holiday shopping in at odd hours—but especially working parents. Treat yourself this chilly season with a few vegan recipes that are healthy and, just as important, quick. The festive dishes in The Colorful Family Table: Seasonal Plant-Based Recipes for the Whole Family are nutritious pick-me-ups on chilly days. Here are some favorites.
Total time : 20 minutes (plus time for roasting pumpkin) | Active time : 20 minutes | Makes : 6 servings
The all-time most popular recipe on The Colorful Kitchen blog is the original version of this dish, which uses sweet potato instead of pumpkin as the base. This dairy-free mac ’n’ cheese is always a guaranteed hit for dinner, and it’s easy to subtly switch the flavor up by using different varieties of sweet potato, pumpkin and squash. Use your favorite pasta to make it your own—I like gluten-free brown rice elbows. This variation is extra fun because it uses a whole pumpkin: the flesh provides the base for the sauce, the shell forms the serving dish, and the roasted seeds add a pop of crunch on top.
Ingredients :
6 servings of your favorite pasta, uncooked
1 Roasted Pumpkin* (see below)
1 cup nondairy milk
1/4 cup nutritional yeast
2 cloves garlic
2 tablespoons tamari
1 tablespoon Dijon mustard
1 tablespoon olive oil
Salt and black pepper, to taste
2 cups packed greens of your choice
1/3 cup chopped Roasted Pumpkin Seeds (see below; optional)
Note: Greens like kale and chard can be tough for toddlers to chew. To make this recipe more kid friendly, steam the greens until tender, then blend them right into the sauce.
*You can substitute 1 cup canned pumpkin, squash or sweet potato puree for the roasted pumpkin. The presentation might not be as fun, but the dish is just as delicious.
Total time : 30 minutes | Active time : 30 minutes | Makes : 4 servings
During the winter months, when avoiding friends and family members with colds and dodging sneezing strangers on the street becomes a full-time job, this soup is a mainstay in my family’s weekly dinner rotation and our stay-healthy routine. It’s packed with onions, garlic, and ginger to help boost our immune systems and it’s loaded with veggies for extra nutrients—plus it’s as flavorful and cozy as dinners come. To make it a complete meal, I usually use bean-based pasta to provide protein.
Ingredients :
4 servings of your favorite pasta, uncooked
1 tablespoon olive oil
2 yellow onions, diced
1 medium leek, sliced
8 cloves garlic, minced
1-inch knob of ginger, peeled and minced
6 cups vegetable broth
4 large carrots, peeled and chopped (about 2 cups)
5 stalks celery, chopped (about 2 cups)
2 tablespoons chopped fresh dill
Salt and black pepper, to taste
Total time : 30 minutes | Active time : 30 minutes | Makes : 4 servings
Classic tomato-based chili with beans and veggies was one of the first real meals that Baby V fell in love with. To continue introducing her to different flavors and ingredients, I came up with this tomato-less white chili, which ended up being a huge hit with my entire family. Now that Baby V is older, we love searching the farmer’s markets to find different varieties of mushrooms to use in this chili and she gets a huge kick out of learning about all the different funky-looking varieties.
Ingredients :
Chili
1 tablespoon olive oil
1 medium yellow onion, diced
3 cloves garlic, minced
1 (13 1/2-ounce) can full-fat coconut milk
2 cups vegetable broth
1 pound Yukon Gold potatoes (4-5 medium potatoes), chopped into 1-inch pieces
3 cups sliced mushrooms*
1 (8-ounce) package tempeh, crumbled
1 cup packed chopped kale
1 1/2 cups cooked white beans (or one 15-ounce can, rinsed and drained)
2 tablespoons nutritional yeast
1 tablespoon tamari
1 teaspoon cumin
1/2 teaspoon cayenne pepper (reduce or omit for less spice)
1/2 teaspoon paprika
Salt and black pepper, to taste
Optional Toppings
Fresh parsley or cilantro, chopped
Vegan sour cream (see below or store-bought)
*I like to use a mixture of different kinds of mushrooms for an exciting texture. Special varieties you find at the farmer’s market, like oyster, chanterelle or enoki, will be great. You also can’t go wrong with grocery store staples like cremini, button or portobello.
Total time : 30 minutes | Active time : 15 minutes | Makes : 4 servings
When it’s freezing cold outside and I want to get a warm and cozy dinner on the table in under half an hour, this is my go-to recipe. Made with fresh ginger and curry paste, the creamy sauce features spices that will warm you from the inside out. Even if you’ve never cooked with curry paste before, you’ll find the recipe super simple to throw together.
Ingredients :
Noodle Bowl
4 servings of rice noodles or soba noodles, uncooked
1 tablespoon coconut oil
1 medium yellow onion, sliced
2 cloves garlic, minced
1 tablespoon grated fresh ginger
1 (13 1/2-ounce) can full-fat coconut milk
2 tablespoons red curry paste
2 tablespoons creamy peanut butter
2 cups broccoli florets
2 cups cauliflower florets
1 cup thinly sliced carrots
1 cup shelled cooked edamame (thawed, if frozen)
1-2 tablespoons tamari
Salt and black pepper, to taste
Optional Toppings
2 tablespoons chopped green onion
2 tablespoons shredded red cabbage
This crab cake alternative uses only pantry staples and is done in a snap.
Ilene Godofsky Moreno
Total time : 30 minutes | Active time : 30 minutes | Makes : 10 “crab” cakes
Crab cakes were one of my mom’s go-to dinner recipes. She always kept the ingredients on hand and could whip up a batch with just a moment’s notice when our family was hungry and she wanted to get a delicious dinner on the table quickly. This plant-based version also uses pantry staples and it makes a quick and tasty meal when you’re short on time.
Ingredients :
“Crab” Cakes
1 1/2 cups cooked chickpeas (or one 15-ounce can, rinsed and drained)
1 (15-ounce) can or jar artichoke hearts, drained
1/4 cup plus 2 tablespoons breadcrumbs
2 tablespoons vegan mayo (see below or store-bought)
2 tablespoons diced red onion
1 tablespoon Old Bay seasoning (or other seafood spice blend)
Juice of 1/2 lemon
Salt and black pepper, to taste
Oil for frying
Lemon Dill Sauce
1/4 cup vegan mayo (see below or store-bought)
Juice of 1/2 lemon
2 tablespoons chopped fresh dill
1/2 teaspoon garlic powder
Salt and black pepper, to taste
Serve With
Slider buns or green salad
Total time : 30 minutes | Active time : 30 minutes | Makes : 4 servings
I like to keep taco night in my back pocket for whenever I’m out of ideas about what to make for dinner. This meal is perfect for bringing your family together at the table—the DIY aspect is fun for kids and everyone can customize their tacos to their tastes. This taco filling is a staple on our dinner table all year long, but the Peach Salsa is a special addition that I love to whip up when peaches and cherry tomatoes are all over the summer markets.
Ingredients :
Peach Salsa
2 cups diced cherry tomatoes
2 cups diced peaches
Juice of 1 lime
2 tablespoons diced red onion
1 tablespoon chopped fresh cilantro
½-1 jalapeño pepper, seeded and minced (omit for kids and others who don’t like spice)
1/4 teaspoon salt, plus more to taste
Taco Filling
1 tablespoon olive oil
1 medium yellow onion, diced
1 bell pepper, diced
2 cloves garlic, minced
1 (8-ounce) package tempeh, crumbled
1 tablespoon tamari
1 teaspoon chili powder
1/2 teaspoon cumin
1/4 teaspoon paprika
1/4 teaspoon dried oregano
1/4 teaspoon cayenne pepper (optional)
Salt and black pepper, to taste
Serve With
Tortillas
Optional Toppings
Black beans or refried beans
Vegan sour cream (see above or store-bought)
Guacamole or sliced avocado
To serve, layer the taco filling and Peach Salsa in tortillas and add your favorite taco toppings.
Total time : 45 minutes | Active time : 25 minutes | Makes : 4 servings
My Grandma D’s sweet-and-sour meatballs were legendary. Our large family could easily eat 100-plus meatballs in one sitting and whenever the family got together she would start cooking them well in advance, making her entire house smell like the magical sweet sauce for days. Of course, I had to make my own plant-based vehicle (hello, beetballs!) for her traditional sauce. Serve this over your favorite pasta—Grandma D always used penne. If you prefer a more traditional dish, the beetballs are also great with marinara sauce and spaghetti.
Ingredients :
Beetballs
3 tablespoons olive oil, divided
1 tablespoon ground flaxseed
3 tablespoons warm water
4 medium beets, peeled and roughly chopped
1 small yellow onion, diced
2 cloves garlic, minced
1 (8-ounce) package tempeh, crumbled
1 tablespoon tamari
1 tablespoon vegan Worcestershire sauce
1/2 cup breadcrumbs, plus extra if needed
Salt and black pepper, to taste
Sweet & Sour Sauce
1 (15-ounce) can or jar whole cranberry sauce
2-3 tablespoons vegan Worcestershire sauce, to taste
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
Salt and black pepper, to taste
Serve With
Your favorite cooked pasta
Reprinted with permission from The Colorful Family Table: Seasonal Plant-Based Recipes for the Whole Family by Ilene Godofsky Moreno, BenBella Books Inc. 2019
Written by Ilene Godofsky Moreno for Working Mother and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.
]]>If you are trying to lose weight, or indeed avoid gaining it, you might take a cursory glance at the nutritional info on a pack of nuts and dismiss them as too high in calories to be a smart snacking choice.
This would be a mistake. Nuts are high in calories, but there are several reasons why that shouldn’t exclude them from your snacking repertoire. New research from Harvard University tracked the eating habits of 300,000 people over 30 years and found that those who ate half a portion of nuts each day gained less weight and were less likely to become obese.
To discuss the study and get more info on what makes nuts a healthy snack option, we spoke to dietitian Juliette Kellow, who is working as an independent consultant dietitian for the Almond Board of California.
There’s probably lots of different reasons for this. One of the first things to say is that it’s very difficult to look at one individual food and come up with a great big conclusion on the impact it has on our health. We don’t eat just nuts – they’re part of a much bigger diet. It may well be that in the studies that have shown better weight control in people who consume higher amounts of nuts, their diets are better overall: they’re eating more fruit and veg, and not as much high-calorie food like crisps, biscuits and cakes.
But we also know that nuts contain protein and fibre, both of which have been shown to be important in improving satiety – that feeling of fullness after you’ve eaten. It may well be that nuts help to curb hunger. We’ve seen in studies that a 42g serving of almonds as a snack helps to reduce the overall calories that are eaten at lunchtime and dinnertime, compared to no snack at all. So you might have more calories in mid-morning, but you’re compensating because you feel fuller and not as hungry by having fewer calories at lunch.
Then there’s the crunch factor. We know that eating crunchy foods means that the food stays in our mouths for longer because we’ve got to chew it. The chewing action and the fact your food is in your mouth for longer is more likely to trigger responses in the body that send messages to the brain to help us recognise we’re full.
Finally, we’ve seen research that perhaps we don’t get all the calories from nuts that we expect to. Because they are a hard, crunchy food, it’s difficult for the body to break the cell wall down, so it may well be that some of the fat isn’t absorbed as effectively as it would be with a soft food. We’ve got studies showing you get roughly 25% fewer calories from that portion of nuts than you’d expect to when looking at the label, simply because some of that fat isn’t being absorbed but is passing into the large intestine undigested. Obviously that’s not great if you’re in a situation where you’re starving! But in a well-nourished population, that could be a benefit.
Nuts are a nutrient-rich snack. This is one thing that often gets lost when we talk about healthy eating – we have to look at what else is coming with your calories. If you focus just on calories alone, you’re not looking at the overall picture. There’s a big difference between getting 200 calories from a food that contains fat or processed carbs and not much else and getting 200 calories from a portion of nuts.
Almonds are high in fiber, they’re a source of protein, they contain good fats – the unsaturated kind, which have been linked with better heart health – and you also get this vast array of vitamins and minerals. They’re high in calcium, magnesium, phosphorus, potassium, zinc, copper, manganese. They’re a source of iron, thiamine, niacin and folate. And they’re very high in vitamin E. It’s probably easier to list what they don’t contain! It’s a similar pattern for most nuts, though they’ll all vary in what they contain.
We normally say a handful of nuts, which is difficult because people have different-sized hands! It’s about two tablespoons, or 28-30g. A portion of almonds would be 23 almonds, but if you work on roughly two tablespoons or a smallish handful, that’s a good guideline.
It’s about looking at what else is going on in your diet. If you have somebody who was maintaining their weight and they suddenly added a handful of nuts to their diet every single day and didn’t make any other changes, they probably would notice they’re starting to put on weight.
However, if they’re taking something else out, like a bag of crisps, or a muffin or a doughnut, and having nuts as a snack instead then that’s beneficial. You’re losing a lot of calories and not many nutrients, and replacing them with probably fewer calories overall and adding in a load of nutrients. It’s a double whammy.
We know from all the research that the people who are the highest consumers of nuts tend to have healthier waistlines and better heart health, so it would seem that there is no reason you couldn’t enjoy a handful of nuts every day. Obviously you want to be getting unsalted ones, and making sure they’re replacing something in your diet that’s less nutritious.
You don’t want to replace one salty snack with another salty snack – we’re all eating too much salt! Also, I always recommend portioning out snacks. If you carry around a huge bag of almonds you’ll find you’ve eaten half of it without thinking. Being mindful and putting 23 into a small container means you have your portion there.
Written by Nick Harris-Fry for Coach and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.
]]>As you probably know, ketogenic diets are about getting your body into a state called nutritional ketosis, where your body is producing measurable amounts of ketones, a great source of fuel for the muscles and brain. This is accomplished by eating minimal amounts of carbs and front-loading the diet with healthy fats, a strategy designed to keep blood sugar from rising too high and too frequently.
So far, so good.
Thing is, gasoline probably doesn’t raise blood sugar at all, but that doesn’t mean you’d want to drink it. You can front-load a keto diet with junk fats (like trans fats and vegetable oils) and with processed deli meats like salami, and you’ll probably still get into ketosis. But you certainly won’t be eating healthy.
And that is what’s meant by “dirty keto.” Dirty keto is about getting into ketosis without caring how you get there. Obviously, I don’t recommend that. Meanwhile, “clean keto” is exactly what it sounds like – a mashup of clean eating and the ketogenic diet that’s also eminently doable. A clean keto diet is heavy on plants, fish, olive oil, nuts and seeds and other whole foods.
Written by Jonny Bowden PhD Cns for Clean Eating Magazine and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.
]]>We are excited to bring Nut Crumbs from our kitchen to yours!
This is a labor of love and if you love cooking delicious and healthy food like we do, you'll love using Nut Crumbs to your dishes!
]]>