*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.
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.”
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. 
There are two general categories of dietary fiber: soluble and insoluble. Fibrous foods typically contain both soluble and insoluble fibers. As a society, we understand the importance of fiber, including the benefits related to lowering body fat, decreasing the prevalence of diabetes, improving insulin sensitivity, decreasing the risk of heart disease and increasing satiety, as well as the beneficial bacteria in our digestive system.[1] Unfortunately, less than 5% of Americans actually meet the 30 gram per day recommended intake. To help increase fiber consumption, an increasing number of companies have developed a host of delicious, low-carb, high-fiber treats. Despite this, it is important to understand how our bodies process two of the most common “fibers” on the market that are used in these treats: isomaltooligosaccharides (IMOs) and soluble corn fiber (SCF).
Keto Diet practitioners who overeat a little on vacation shouldn’t chastise themselves too harshly. Life is about balance, and the Keto Diet helps practitioners regain control over their eating habits, but it shouldn’t be an overbearing burden. As long as you can get back to your diet plan after vacation, and you don’t use your holiday as an excuse to go back to your old way of eating, eating outside of what your Keto Diet plan recommends doesn’t have to be a huge problem.
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.
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.

7. Bouhnik, Y., Raskine, L., Simoneau, G., Vicaut, E., Neut, C., Flourié, B., … & Bornet, F. R. (2004). The capacity of nondigestible carbohydrates to stimulate fecal bifidobacteria in healthy humans: a double-blind, randomized, placebo-controlled, parallel-group, dose-response relation study. The American journal of clinical nutrition, 80(6), 1658-1664.

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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?
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.
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.
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.
One thing you can do for yourself, if you’re on vacation is pack your own food. This may not work if you’re flying overseas, but if you’re sticking to the USA; you should be able to pack your own food without a problem. Of course, sticking to the basics of the Keto diet is one of the smartest things you can do. Protein, high fat, and low carbs! Stick to foods you know are acceptable on the Keto diet.
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