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You can prepare an oat-free porridge or keto granola in the kitchen, or there are several store-bought grain-free granola options on the market from brands such as NuTrail. breakfast ideas without eggsAnother way to use your granola is as a topping on homemade Chia pudding—this creamy, decadent breakfast is filled with healthy fats and can be whipped up ahead of time and left over night in the fridge for a quick morning grab-and-go meal. ChafflesTo start with a disclaimer, the chaffle does incorporate one egg as an ingredient but unless you have a true egg intolerance, you won’t even notice that it’s in there! The chaffle is made with a mini waffle griddle so it looks just like a waffle and has a similar taste and texture. Many (but not all) chaffles are made using cheese, hence the name “chaffle” instead of waffle. The original chaffle appeared online not too long ago and it only has two ingredients: ½ cup cheese and one egg. Other chaffles are made with more ingredients and have the texture of bread for a morning breakfast sandwich—or you could top the same chaffle with keto maple syrup and pair it with bacon or sausage.
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Reducing carb intake may help regulate blood glucose levels and improve symptoms of GDM. If you are following a plant-based diet, it can be tough to limit carbs. After all, most plants are almost entirely made of carbs. However, it is possible to follow both a low-carb (or keto) diet and be vegan! We compiled a shopping list of some simple low-carb foods you can enjoy on a vegan diet. Foods to Avoid on a Low-Carb Vegan DietBefore getting into which foods are low carb and vegan, it is important to understand which foods are not. Starchy vegetables like potatoes, yams, and beans should be avoided. Grains like pasta, oats, and bread are high in carbohydrates as well. Sweet fruits like pineapple, bananas, apples, peaches, and grapes should be limited due to their high sugar content. This also includes dried or dehydrated “low-carb fruits” like berries. They often have added sugar that is too high for consumption on a ketogenic diet. Read more about the low-carb fruits and vegetables allowed on keto.
Fructose (the fruit sugar) or glucose have one sugar molecule, whereas disaccharides like
lactose (the milk sugar) and sucrose (table sugar) are made up of two. Simple carbs come from added sugars like white and brown sugar and honey and from naturally occurring sugars found in milk and fruits. Refined grains and foods like white rice and white flour have been stripped of most of their nutrients and contain mostly sugar rather than starch or fiber, leading to a high blood sugar spike that would kick you out of ketosis. These simple carbs are absorbed into the bloodstream almost immediately. Complex CarbsComplex carbs (polysaccharides or oligosaccharides) have three or more sugar molecules. Compared to simple carbs, complex
carbs are more slowly absorbed into your bloodstream. Examples of complex carbs include:PotatoesCornParsnips and starchier veggiesLegumes and beans like chickpeas and kidney beansWhole grains like bread, breakfast cereal, rice, and quinoaWhat About Low-Carb Grains?Some keto professionals and advocates believe grains, in general, aren’t suitable for a ketogenic diet. In contrast, others say it depends on the grain, how often you eat it, and the person. People who are more fat-adapted may be able to remain in ketosis while consuming some grains. Fat adaptation means your body is metabolically equipped to handle digesting fat instead of carbs and smoothly switching between the two fuels. You need to assess the net carb count of low-carb grains instead of the total grams of carbs to determine whether you should include low-carb grains in your diet.