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The ketogenic diet ditches that sugar burden, lowering inflammation and insulin levels. In 2017, researchers at Yale University examined how ketosis affects NLRP3 inflammasome—the protein complex that triggers the inflammation associated with gout. Human and animal studies reveal that following a ketogenic diet lowered the inflammation of the joints. Trans fats, refined carbohydrates, sugar, and alcohol are among the foods shown to promote inflammation, a key player in various chronic diseases and the degradation of bone health.  Optimal metabolic and bone health also requires nutrients like magnesium, vitamin K2, and healthy fats. The ketogenic diet can work wonders for weight loss, which is one of the most effective ways to lower uric acid levels and prevent gout flare-ups. Short-term studies concluded there was a temporary rise in uric acid during the first few weeks of starting a strict low-carb diet; however, the effects disappeared after around six weeks. Countless doctors report their patient’s uric acid levels returned to baseline or lower after four-six weeks on keto. Research shows no drastic change in uric acid levels in people following a low-carb diet over several months or years. One study even showed uric acid went down significantly after six months on low carb, suggesting a reduced risk.  If you’re dealing with gout, you might choose to limit or avoid organ meats and be mindful of your purine intake in general.
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If you like flavored yogurts, add a keto sweetener and some berries and nuts. Parfait anyone?Greek yogurt, coconut yogurt, and cottage cheese all provide just the right macros for a ketogenic diet. Be sure to avoid those pesky added sugars. Power up with Dr. Ryan Lowery’s favorite protein-packed keto yogurt recipe. JerkyUnless you’re a vegetarian, meat jerky is excellent keto pre-workout snack choice, as it’s filling, nutritious, and convenient. Not all jerkies are created equal, so be aware of sneaky sugars and unhealthy additives. Keto BarsIf you’re looking for the convenience of preportioned and packaged snacks, more and more keto-friendly protein and snack bars are available to stash in your gym bag, such as Dang Keto Bars, Bulletproof Collagen Protein Bars, or Think! Keto Protein Bars. Or step into your kitchen and create your own, like these keto protein bars or coconut energy bars. SmoothiesSmoothies are a great way to get plenty of nutrition in one simple beverage. Enjoy your favorite flavor combinations, and be sure to add fat, which slows down rises in blood sugar.
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Bean FriesHere’s a vegetarian and dairy-free recipe that can be baked or air-fried. It requires only a handful of ingredients—almond flour, egg, garlic powder, salt, and green beans
. Green beans are a rich source of vitamin K, which your body needs for blood clotting. Get the recipe. 11. Keto Chocolate MilkYou don’t have to give up milk even if you’re dairy-free. Instead of cow’s milk, have unsweetened almond or coconut milk. If you like the taste of almonds, almond milk will work best. Add sweetness to this recipe using erythritol, monk fruit, or stevia. Get the recipe. 12.