keto bacon cauliflower casserole
While opponents repeat the talking point of being limited to red meat and bacon, the
keto diet encompasses a wide variety of foods. The staples of the keto foods list include lettuces, leafy greens, green vegetables, cruciferous vegetables, berries, avocado, bell pepper, olives, fish, shellfish, poultry, beef, wild game, cheese, plain yogurt, butter, ghee, nuts, seeds, nut and seed butters, and healthy oils such olive, walnut, coconut, and avocado. Oh and when you do want to switch it up you can make keto waffles, keto pancakes, or even keto cookies. Lastly, scientific research shows that 80+% of subjects in a study were able to adhere to the diet over a six month period which is quite high in research. [8]Safety: 2/5 StarsThe keto diet was rated poorly in the category of safety, due to the high fat content. One panelist stated the diet could be dangerous for some while another cautioned those with heart disease, kidney disease, and severe diabetes against adoption of the diet. Counter: It’s interesting to note that a group of experts who rightfully admitted that a ketogenic diet can help with weight loss
also ranked it low on safety. Further, a recent meta analysis examined 12 studies utilizing a ketogenic diet and saw no adverse effects. [9] Well, if sustained weight loss for two years following the study is an adverse effect, then I think it’s one that most people would be willing to risk it for. Lastly, it’s even been published and shown to be safe in children with intractable epilepsy. [10]Moreover, the primary criticism (from the experts) regarding safety lies in the high-fat content.
However, long-term studies show that protein, including natural animal protein, is advantageous for wellness and bone health. [5] [6]Taking care of bone health is also crucial for women who are at a higher risk of osteoporosis, especially after menopause. Osteoporosis is a condition involving weakened bones that are more susceptible to fracture. Eating sufficient protein and staying active helps prevent osteoporosis and bone deterioration. People who consume more protein have a lower risk of fractures and osteoporosis and seem to maintain bone mass better with aging. [7] [8] Eating High Protein Foods for Injury RepairMost of the cells in your body regenerate, and with the right nutrition, you can regenerate rather than degenerate. Protein is the main building block of organs and tissues, and it helps your body repair following an injury. Studies highlight that consuming more protein after an injury accelerates recovery time. [9]Taking blood pressure measurementLowers Blood PressureHigh blood pressure is a risk factor for heart disease, stroke, chronic kidney disease, and more. Higher protein intake has been associated with lower blood pressure. For example, a review of 40 controlled trials concluded increased protein lowered systolic blood pressure by 1.