Nutrition DataMacros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using MyFitnessPal.com. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
In addition, no statement on this website has been evaluated by the Food and Drug Administration, and any product mentioned or described on this website is not intended to diagnose, treat, cure, or prevent any disease. If you purchase anything through a link on this website, you should assume that we have an affiliate relationship with the company providing the product or service that you purchase, and that we will be paid in some way. We recommend that you do your own independent research before purchasing anything.
Eggnog is delicious all year round, but far from keto friendly. However, I found a simple way to mimic the milk that is normally found in eggnog, so that you can’t even tell the difference! If you use heavy whipping cream as the majority of the base and lighten it up with some flax, almond or cashew milk you’ll get the perfect thickness for your eggnog. Aside from the milk the rest is perfectly suited for a low carb diet, including the optional whiskey you add *wink face*.
I’m not sure who determined that egg nog is a recipe that only comes around during the holidays, but whoever they are shouldn’t be allowed to make anymore decisions. This is now one of my favorite beverages and seems like an awfully good way to end any night of the year. It’s thick, it’s rich, it’s creamy and low carb, does it get any better? Regardless of whether you are an eggnog drinker, you’ll want to make this keto eggnog for your friends and family this holiday season!  **Cooked Eggnog: If you prefer to cook your egg nog, you can first heat your heavy cream and flax milk in a saucepan, remove from heat and slowly whisk in the lightened color yolks and swerve mixture, and the peaked whites. Once fully combined return to heat and heat through once more prior to chilling. 

Another significant benefit of the ketogenic diet is that you avoid the big spikes in blood glucose levels caused by excessive carbohydrate consumption. Because some of the benefits of eating dietary fiber come from improved glycemic control, your fiber needs may be further reduced on the keto diet since your glycemic control comes from eating very few carbs. 

The increased awareness regarding the importance of fiber, in addition to its distinct metabolic effects, has resulted in a surge of companies switching to an alternative fiber known as soluble corn fiber (SCF). Interestingly, SCF has been available on the US market since 2007 and is used in foods and beverages across the Americas, Europe, and Southeast Asia. SCF is produced through an extensive process: corn syrup is exposed to a suite of enzymes for at least 48 hours, some of which are found in the brush border of your small intestine, as well as the pancreas.[5] Notably, a large majority of the corn syrup contains easily digestible carbohydrates; however, a small portion is, in fact, not digestible. At the end of this enzymatic exposure, a stream of digestion-resistant carbohydrates remains and is subsequently filtered several times. The resulting product is a “true fiber” that contains a mixture of α-1,6, α-1,4, α-1,2, and α-1,3 glucosidic linkages, which, as mentioned above, contribute to its low digestibility.
Low in carbs and high in fiber, lupini beans (aka lupin beans) are perfect for those on keto who are looking for a high-protein, high-fiber snack. Never heard of them? This yellow legume is hot on the heels of the edamame and fava bean as an on-trend nibble for the health-conscious consumer.  One cup of cooked lupini beans contains 4.6 grams of fiber—about 19% of the recommended daily value. However, ready-to-eat branded lupini bean snacks often contain even more. “I've noticed that the amount of carbs/fiber can vary greatly between lupini bean brands,” says Yule. “To make sure that you are choosing a food that is keto-friendly, be sure to check the label.”
Lastly, one of the advertised benefits of IMO is possible prebiotic activity. Prebiotics are critical, as they feed the beneficial bacteria in our digestive system, specifically in the large intestine. These bacteria have several amazing functions, such as lowering body fat, improving insulin sensitivity, and lowering depression. Two “gold standard” prebiotics in the industry are inulin and fructooligosaccharides (FOS). Inulin and FOS are non-digestible carbohydrates that robustly increase beneficial bacteria. The challenge, however, is that both inulin and FOS, due to their rapid digestibility by intestinal bacteria, result in low gastric tolerance, and, ultimately, gastric distress. Additionally, inulin and FOS, when added to protein bars or other goods, may degrade over time into individual sugar units. Regardless, one study comparing inulin to IMOs, found that the prebiotic activity in inulin is 14 times greater than that of IMOs.[4] This is logical because, as you recall from above, approximately 70% to 90% of IMOs are digested. As such, only a small portion of these prebiotic fibers make it to the large intestine, in which two out of three studies have demonstrated that this small portion may indeed have some prebiotic effects.
Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. Louise has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love. You can find her on Facebook or LinkedIn.
In addition, no statement on this website has been evaluated by the Food and Drug Administration, and any product mentioned or described on this website is not intended to diagnose, treat, cure, or prevent any disease. If you purchase anything through a link on this website, you should assume that we have an affiliate relationship with the company providing the product or service that you purchase, and that we will be paid in some way. We recommend that you do your own independent research before purchasing anything.
This recipe has been highly requested as of late, so we figured we should have our go at it so you can enjoy the holidays to their full extent this year! Our Keto Eggnog is not only easy to make, but replicates the eggnog you use to drink pre-keto to a tee. I’ll be honest, I’ve never had eggnog, but Matt used to drink it every year and couldn’t stop raving about how exact our keto version tastes. Matt isn’t quick to give a compliment so I think it’s safe to assume we have a winner with this recipe!
Non-starchy vegetables are an essential part of the keto diet because they provide essential vitamins and minerals, are packed with antioxidants and provide plenty of fiber. Plus, when you load up on veggies, you are adding volume to your meals so that you feel more satisfied. You are also working to reduce inflammation, increase your antioxidant intake and support the health of your heart.
Walk around any fitness expo, or even down the “snack bar” aisle of a grocery store, and you are bound to see many varieties of low carb, high protein bars, cookies, candies, and everything in between. Protein bars are in the mainstream right now, and they seem to be everywhere, from the local grocery store to the airport, and even gas stations. Companies have mastered the ability to create something that is pleasing to both the eye and the pallet (i.e., flavors like chocolate chip cookie dough, birthday cake, chocolate brownie, peanut butter, etc.), yet provides ample protein while “low” in carbohydrates. If you attend any fitness or food-related expo, you are very aware that the booths with the longest lines are the ones that are sampling their latest protein bars or “high protein, low carb” treats (cookies, brownies, ice creams, etc.). Nonetheless, in a red ocean market (i.e., market ran by competing industries) that is flooded with these “healthier and high-protein” alternatives, what truly separates one product from another?
If you are aware of what you’re eating throughout the day, you can better plan for indulgences. When traveling to a place that is known for their cuisine, enjoy eating while remaining balanced about your diet. Instead of getting a sweet all to yourself, maybe share it with whoever you are going. By sampling small portions of food, instead of overeating till you feel sick, you can enjoy your vacation food while still keeping your Keto Diet in mind. Alternatively, be sure to get as much exercise as possible (walk to destinations instead of taking a bus or driving), and the extra exertion will help use up any extra calories (or carbs) that you may eat. 

IMOs can be made in several ways, but they are primarily derived from a sugar called maltose. IMO is promoted as a prebiotic fiber with a light sweetness profile. Its functional properties (i.e., moisture retention, low viscosity) make it well-suited for nutrition bars, cookies, candies, and the like. In order to fully understand IMOs and how the body processes them, we first need to understand how starches are digested in the body. Starches, also known as polysaccharides, are long and sometimes branched chains of glucose molecules. Initially, starch digestion begins in the small intestine with an enzyme called α-amylase. A-amylase breaks these long glucose chains into much shorter chains, called oligosaccharides, which are composed of anywhere from two to approximately 10 glucose units. Following this, specific enzymes on the brush border of the small intestine break down these oligosaccharides even further, into individual glucose units (monosaccharides) which are then absorbed.
The increased awareness regarding the importance of fiber, in addition to its distinct metabolic effects, has resulted in a surge of companies switching to an alternative fiber known as soluble corn fiber (SCF). Interestingly, SCF has been available on the US market since 2007 and is used in foods and beverages across the Americas, Europe, and Southeast Asia. SCF is produced through an extensive process: corn syrup is exposed to a suite of enzymes for at least 48 hours, some of which are found in the brush border of your small intestine, as well as the pancreas.[5] Notably, a large majority of the corn syrup contains easily digestible carbohydrates; however, a small portion is, in fact, not digestible. At the end of this enzymatic exposure, a stream of digestion-resistant carbohydrates remains and is subsequently filtered several times. The resulting product is a “true fiber” that contains a mixture of α-1,6, α-1,4, α-1,2, and α-1,3 glucosidic linkages, which, as mentioned above, contribute to its low digestibility.
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