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1 cup (182 grams) of cooked bulgur has 25. 5 grams of net carbs, making it one of the lowest carb whole grains around. [6]MilletMillet is an ancient grain, and 1 cup (174 grams) of cooked millet provides 39 grams of net carbs and over 2 grams of fiber. [7]QuinoaQuinoa is a pseudo-grain often prepared and served as a grain. 1 cup (185 grams) of cooked quinoa provides 34 grams of net carbs, so it may not be suitable for many keto dieters. [8] [9]CouscousCouscous is a processed grain product and a Moroccan staple dish. 1 cup (157 grams) of cooked couscous provides around 34. 5 grams of net carbs. [10]PopcornYou might be surprised to think of popcorn as a grain, never mind a lower-carb grain, but a 1 cup (14 grams) serving of popped popcorn actually only has 6. 5 grams of net carbs. Check the label to make sure there aren’t any added sugars and, ideally, opt for air-popped popcorn.
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Melting Cheese & Cheese DipVelveeta and other similar block cheeses are the “I can’t believe it’s not butter” of cheeses. They are advertised as a healthier alternative, but they are actually significantly worse for you! These cheeses, similar to butter alternatives, add vegetable oil or canola oil to add the claim that they contain less fat than regular cheese. This type of cheese should definitely be avoided on a keto diet. Velveeta has some carbsThese are all of the ingredients in Velveeta Block Melting Cheese:SKIM MILK, MILK, CANOLA OIL, MILK PROTEIN CONCENTRATE, SODIUM PHOSPHATE, CONTAINS LESS THAN 2% OF MODIFIED FOOD STARCH, WHEY PROTEIN CONCENTRATE, MALTODEXTRIN, WHEY, SALT, CALCIUM PHOSPHATE, LACTIC ACID, SORBIC ACID AS A PRESERVATIVE, MILKFAT, SODIUM ALGINATE, SODIUM CITRATE, ENZYMES, APOCAROTENAL AND ANNATTO (COLOR), CHEESE CULTURE, VITAMIN A PALMITATE. Don’t be fooled by claims like “50% fewer calories” and “less fat than cheddar cheese”. Processed, block melting cheeses are certainly not healthier than regular cheese (even if they do have fewer calories). Canola oil is a highly inflammatory oil that can lead to a plethora of health issues. Food starch and matodextrin add hidden carbs to the cheese as well! [1] [2]Just one serving of Velveeta cheese contains three grams of carbs! Cans of cheese dip are essentially the same thing, in melted form. These dips contain added inflammatory oils and fillers that add unnecessary carbohydrates! Spray CheeseIt should come as no surprise that cheese in a can has hidden carbs and is definitely not on the list of healthy cheeses! Similar to melting cheese & cheese dip, spray cheese also contains soybean oil, another highly inflammatory oil. One serving of this cheese has two grams of carbohydrates. So, What Type of Cheese Can You Have on Keto?Stick to unprocessed cheeses that don’t come in a can! For a full list of keto-friendly cheeses and how many carbs they contain, check out our article: Carbs In Cheese.
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” [13] Not only may it not have negative effects on your heart, but it might significantly help. As mentioned in this review article, “At low concentration, endogenously produced ketone bodies upon uptake of a ketogenic diet or supplemented ketone bodies (or their precursors) may prove beneficial to ameliorate endothelial function and, consequently, pathologies in which endothelial damage occurs. ” [14]We are going to have an MD speak on this exact topic at our upcoming Global Virtual Keto Summit.
Make sure you don’t miss it!Managing or Preventing Diabetes 2. 6/5 StarsThe panel of experts stated
that preventing or controlling diabetes with the keto diet was minimally effective. One expert went as far to say that the ketogenic diet isn’t safe for those with diabetes. Ironically, the explanation in the article did include the disclaimer that research has proven that decreasing carbohydrates can help with the disease. Counter: Of all the areas for these experts to lend support to a low carb, ketogenic diet, this should be the one. The data is OVERWHELMINGLY clear that a ketogenic diet can not only help prevent diabetes but actually has been shown to reverse it. Despite the fact that the CDC still recommends that those with type II diabetes consume 225 grams of carbohydrates per day, doctors are speaking out against this recommendation as it keeps patients on the vicious cycle of diabetes medication requiring carbohydrates to prevent hypoglycemia, followed by needing the medication for insulin that is released after the consumed carbs. A recent meta-analysis which included 20 years of published research studying the effects of a ketogenic diet on patients with type 2 diabetes.
