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.
In most cases, if you grab a low-carb snack at random from the grocery store shelf and look at the label, a common nutrient profile contains around 20 grams of carbohydrates, yet maybe 15 of those grams are from “fiber.” The result is five grams of net carbs, right? Not so fast. . . if a Type I diabetic were to consume that bar, cookie, or brownie with the five grams of net carbs, there should not be a need for insulin since, theoretically, there is minimal glucose (blood sugar) entering the system from those five net carbs, which shouldn’t require an insulin response. Unfortunately, theory and outcome do not always match.
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.
I still crave eggnog as we get closer to Christmas. Luckily, it’s pretty easy to make a keto, sugar free version of eggnog. Keto eggnog is a combination of cream, and/or nut milk, egg yolks and your favorite sweetener. The hardest part is heating iy on the oven slowly to make sure the egg yolks don’t curdle. Even if you do curdle, you can strain them out and you will be left with creamy low carb eggnog.
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.
One study compared the glycemic response of SCF to the glycemic response of glucose in 12 healthy adults during a randomized, controlled, crossover study.[6] The findings of this study revealed that SCF had a significantly lower incremental glucose and insulin response than that of the glucose control. Additionally, another study observed a significant lowering effect on postprandial (during or after food consumption) blood glucose and insulin (coinciding with an increase in fat oxidation) upon consumption of 55 grams of SCF in 18 overweight adults, compared to a full calorie control.
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.
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.
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.
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).
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.
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.

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).


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.
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.
One study compared the glycemic response of SCF to the glycemic response of glucose in 12 healthy adults during a randomized, controlled, crossover study.[6] The findings of this study revealed that SCF had a significantly lower incremental glucose and insulin response than that of the glucose control. Additionally, another study observed a significant lowering effect on postprandial (during or after food consumption) blood glucose and insulin (coinciding with an increase in fat oxidation) upon consumption of 55 grams of SCF in 18 overweight adults, compared to a full calorie control.
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.

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.


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.

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.
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.
"Once you have a kitchen, you have control over what you purchase and what you eat," Addison Johnson wrote on Dietingwell. "An added benefit of this style of travel, other than the fact that you can stick to your keto diet effectively, is that you get to experience the local side of life. Going to grocery stores, choosing from local ingredients, and cooking for yourself will help make you feel like you’re a part of the culture, instead of only a visitor."
To figure out the correct amount of fiber for your body, try experimenting. If you’re on the keto diet, start with 15-20 grams of total dietary fiber per day from a mix of soluble and insoluble fiber for several weeks, then consider adding 3-5 grams at a time as needed to see how you feel. Remember that some people actually feel worse when they boost their fiber intake[*][*][*].
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.”
 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. 

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.
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