Sweets in foods that we are able to eat?How is this okay?

(TJ Borden) #21

I like Boise. My brother lives in Nampa so I’m out that way a couple times a year.

(Ron) #22

Actually I was born and raised in Nampa and currently live in Nampa. I just don’t say that because people know Boise not Nampa. LOL :hushed:

Who’s your bro?
Thinking about it, if he has the same last name I don’t recognize it. Maybe where he works?

(TJ Borden) #23

He’s only lived there a couple years. He works for the Alaska Air office in Boise. He used to live in Portland, but he was an NNU kid and fell in love with the area.

(MooBoom) #24

Some keto friendly foods have naturally occurring amounts of sugar, i.e. dairy products usually will list sugar (naturally occurring through lactose). A value in the sugar column doesn’t necessarily mean it’s added sugar, although if sugar (or any of its billion alternative names!) are listed in the ingredients then it will be added sugar in the nutrition panel.

My process of elimination goes as follows:

1.) Is it under 5g carb (net) per 100g? Yes? Could be ok. Move to 2.)…
2.) Scan ingredients. Any mention of sugar (or any other name sugar hides behind ie fructose sucrose agave honey etc)? If yes- do not eat.

I’m in Australia so not sure if our nutrition panels are relevant to you, but hope that’s helpful somehow!

(Christopher Worley) #25

So I looked at those apps. Is there any truly free ones?

(Ron) #27

I use the free version of Cronometer. They all have a free version.

#28

I have been eating keto for 5-1/2 years, and I make most of our food from scratch. I make

  • Mayonnaise
  • milk kefir
  • water kefir
  • bone broth
  • soup (using broth as a base)
  • chocolate - lately I have been eating Lindt
  • dips ( using kefir cheese, mayo & spices)
  • low carb bread (I fry bread in bacon grease)
  • and so on

I rarely buy packaged food so use the Recipe section of MyFitnessPal to work out macros.

The kefir are the most unreliable carb counts I eat.

I have “gone off the reserve” and made almond meal cake with 1/3 cup sugar for six slices, but exercised self control by not making it twice in 3 days…

Rarely do I exactly count carbs but I am going to track the next few days to ensure I am hitting my target carbs, to the best of my ability.

#29

Fresher cheeses will have carbs because they contain the milk sugar, lactose. When the whey is drained off, a lot of the lactose is drained off as well, so carb level goes down. And then, as cheese is aged, the lactose slowly converts into lactic acid, lowering the carb level again.

So, in general, the harder cheeses and aged cheeses will be the lowest in carbs.

#30

You may find these food guides helpful:

(You've tried everything else; why not try bacon?) #31

Here’s a quick bit of biochemistry: Carbohydrates are chains of glucose molecules. Glucose is a type of sugar that the body can burn, but too much of it stimulates the production of insulin, which causes your body to store the glucose and fatty acids you eat as fat in your adipose tissue. Insulin levels that are kept high over the long term cause inflammation, heart disease, and diabetes.

Table sugar, the chemical name of which is sucrose, is a glucose molecule bonded to a fructose molecule, and fructose cannot be metabolized anywhere in the body except in the liver. Too much fructose causes fatty liver disease and promotes inflammation, among other problems.

To minimize insulin production, it is important to keep total carbohydrate intake below the level that stimulates your pancreas to secrete insulin, and in my view, sucrose and fructose are particularly to be avoided, because of their additional effects.