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.
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. 

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. 
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.
Important Disclaimer: The information contained on Bodyketosis is intended for informational and educational purposes only. Any statements made on this website have not been evaluated by the FDA and any information or products discussed are not intended to diagnose, cure, treat or prevent any disease or illness. Please consult a healthcare practitioner before making changes to your diet or taking supplements that may interfere with medications.

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
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.”
One of the most common disaccharides (two monosaccharides joined together) is maltose. Maltose is generated when two glucose molecules are linked to one another by an α-1,4 chemical bond (1st carbon is bound to the 4th carbon, making it easily digestible). The type of bond involved in saccharide linkage is critical, as it determines its ability to become hydrolyzed by the enzymes we described above. As such, the α-1,4 chemical bond, as listed in the above example (maltose), has the ability to become hydrolyzed (broken down).
A close relative of maltose is a molecule known as isomaltose (typically found in items such as beer and honey). The biggest difference between maltose and isomaltose is that isomaltose is joined together by an α-1,6 chemical bond, rather than an α-1,4 chemical bond. Scientists suspected that by adding a certain enzyme (transglucosidase) to high maltose syrup, they could change the bonds from α-1,4 to α-1,6, thereby making it more resistant to being broken down by the enzymes, as described above, when compared to maltose. Again, while this sounds excellent in theory, it is not necessarily what happens in our bodies. In fact, isomaltose (and thus, IMO syrups used in some of these products) is broken down by certain enzymes on the brush border of the small intestine.[2] Though the α-1,6 bond breaks down slower compared to the α-1,4 bond, these IMO syrups, which often use a blend of di-and oligosaccharides, ultimately metabolize into small amounts of glucose and maltose[2] and thus should be viewed as a slow digesting carbohydrate rather than a true fiber.
Whisk 1 cup of the warmed nut milk into the yolk mixture. Then add back into the remaining nut milk in the saucepan. Stir until combined. Continue cooking over low heat until the mixture has thickened and reach about 165 degrees and will coat the back of a spoon. Don’t boil or overcook or else your eggs will curdle. If the eggs do curdle, you can strain the mixture to get rid of the curdled chunks.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary, and testimonials are not claimed to represent typical results. All testimonials are by real people, and may not reflect the typical purchaser’s experience, and are not intended to represent or guarantee that anyone will achieve the same or similar results.

If you’ve been following a keto diet then you know that it takes a bit of time to get into ketosis. Ketosis is the state in which your body uses ketones, which are created during the breakdown of fats in the liver, as a fuel source to give you energy. If you eat carbs then your body will use glucose that comes from the carbs as the main source of fuel.
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?
Important Disclaimer: The information contained on Bodyketosis is intended for informational and educational purposes only. Any statements made on this website have not been evaluated by the FDA and any information or products discussed are not intended to diagnose, cure, treat or prevent any disease or illness. Please consult a healthcare practitioner before making changes to your diet or taking supplements that may interfere with medications.
Depending on where you are going on vacation, you may have a measure of control over what you will be eating. For Keto dieters who are staying at a hotel and will be traveling from tourist spot to tourist spot, check with your hotel and see what kind of meal options their restaurant offers or whether there’s a continental breakfast. There may be fewer Keto-friendly options to choose from, but you will likely be able to find something to enjoy. Also, when out traveling, be sure to stop at grocery stores and purchase some Keto-friendly snacks that travel well, such as cured meats or cheeses, which can help keep you from overindulging.
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.
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.”
You can have fruit on the keto diet, as long as you choose carefully and keep serving sizes small. Whittel suggests blueberries, which can be added to salads and smoothies or eaten as a snack with nuts. “Berries are among the fruits with the highest fiber content yet are relatively low in carbohydrates for a small serving,” she says. For the ultimate high-fiber keto smoothie, mix unsweetened coconut milk, avocado (“the perfect keto food,” according to Whittel), chia seeds, and up to one-half cup of blueberries.
Depending on where you are going on vacation, you may have a measure of control over what you will be eating. For Keto dieters who are staying at a hotel and will be traveling from tourist spot to tourist spot, check with your hotel and see what kind of meal options their restaurant offers or whether there’s a continental breakfast. There may be fewer Keto-friendly options to choose from, but you will likely be able to find something to enjoy. Also, when out traveling, be sure to stop at grocery stores and purchase some Keto-friendly snacks that travel well, such as cured meats or cheeses, which can help keep you from overindulging.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary, and testimonials are not claimed to represent typical results. All testimonials are by real people, and may not reflect the typical purchaser’s experience, and are not intended to represent or guarantee that anyone will achieve the same or similar results.

I know egg nog is sold in stores nation wide during the holidays and it also seems like a great option for convenience when you are already going to be spending countless hours preparing the holiday meals. But, isn’t homemade always better? Not only will your friends and family be impressed, but you’ll be doing them a favor by lightening it up on the carbs. Trust us, they won’t even know the difference! We’ve made this recipe super simple to follow you can even have the kids make it the morning of and let it chill in the fridge for a couple hours before the guests arrive. 
Psyllium husk is a type of fiber commonly used as a gentle, bulk-forming laxative. With no net carbs and a whopping 7 grams of fiber per two tablespoon serving, ground psyllium is an easy way to increase fiber intake on the keto diet. “It works great as a binding agent in recipes,” Yule says. “Just make sure to consume it with plenty of water, coconut water, or juice to avoid dehydration.” Add a tablespoon to your beverage, and you’re good to go.

One of the first studies to examine IMO syrups[2] had six subjects consume 25 grams of IMO syrup. These researchers found that glucose levels increased from 109 mg/dL pre-ingestion to a peak of 136 mg/dL 30 min post-ingestion. Additionally, insulin rose to nearly parallel levels with that of glucose from 4.8 μU/mL pre-ingestion to nearly 32 μU/mL at 30 min post-ingestion. These values clearly indicate that some digestion is occurring. Furthermore, these researchers found that IMO was about 83% as digestible as maltose under resting conditions and about 69% as digestible after the exercise period. Taken together, this suggests that a large majority of the carbohydrate in the IMO syrup was, in fact, digested, absorbed, and metabolized.
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.
Whisk 1 cup of the warmed nut milk into the yolk mixture. Then add back into the remaining nut milk in the saucepan. Stir until combined. Continue cooking over low heat until the mixture has thickened and reach about 165 degrees and will coat the back of a spoon. Don’t boil or overcook or else your eggs will curdle. If the eggs do curdle, you can strain the mixture to get rid of the curdled chunks. 
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