Ketogenic Diet for Controlling Diabetes

[blissful]

PF, I would like to try your cabbage dressing. I don't happen to have Teriyaki sauce, but I may try to make it with soy sauce, sugar substitute, ginger, garlic, rice wine vinegar and a dab of molasses.

Steve, From some of the online sources I've seen coconut flour used in coconut shrimp and on another source they said coconut flour was difficult to use as a breading for frying (too clumpy). Almond meal/flour sounds like a great idea. I loved the picture.

I used the first link in GotGarlic's post to make crackers.
3/4 cup coconut flour (which turns out to be 3 oz)
2 T water
4 T butter
4 oz cheddar cheese
1/4 t. dry mustard
1/4 t. salt
1/8 t. cayenne pepper
2 oz parmesan cheese
Added, three eggs for moisture and structure.
Put in everything except water and eggs into a food processor, then add water and eggs.
It made a soft dough, I rolled it out between two sheets of parchment.
Bake at 350° F for 15 minutes, sprinkle with salt and score into cracker size (1 and 1/2 inches). Bake another 20 minutes, starting to brown. Turned oven down to 300° F for another 20 minutes to get them completely dry. I may bake them more to get the middle crackers drier. There are 25 crackers and 20 partial crackers, so approximately 35 crackers.

Nutritional information based on this web site. Coconut flour| nutrition facts and health benefits coconut flour
Just the coconut flour, 3 oz.
15 g protein
33 g fiber
51 g carbs (net 21 g)
12 g fat
372 calories
Let's say a serving is 5 crackers 372/7=53 calories
5 crackers carbs 21/7=3
Isn't it odd that a cup of coconut flour is only 3 oz?
They smelled slightly coconutty when they began to bake, that went away and they started smelling cheesier by the end.
These will do in a pinch (on keto), they taste okay, could use more salt, and they'd make a good base for a cheese spread or dip, and they need that. The texture, well, it's odd, but they are holding together well and not breaking up due to the eggs. (because breaking up is hard to do....)

I can really see coconut flour used in cookies. I can't fathom yet the idea of making biscuits or bread with it. (but I will be trying that)

Some online sources like the one above said coconut flour is very absorbent of liquid, and a rule of thumb is 1 C flour to 6 eggs+1 C water.

Go Keto-Team! (Kathleen, that made me laugh)

 

[PrincessFiona60]

Wait until I get over the top about my CPAP machine. I'm the Keto-CPAP-Yoga Monster.

Just made a Virgin Bloody Mary with an egg...I haven't worked out the calories and fat:protein, but it's tasty.

Got a Magic/NutriBullet, it makes my Bulletproof coffee excellent by emulsifying the coconut oil into it and I was able to make the Ogre an Orange Julius with an egg. He's loving it.

 

[Steve Kroll]

Watched an interesting documentary tonight called "Cereal Killers." It's about an Irish soccer player with a genetic disposition for heart disease and diabetes who decides to challenge the traditional dietary guidelines and go on a low carb high fat diet. Although the phrase "ketogenic diet" is never mentioned, it's clear that's exactly what he's doing. I thought it might be of interest to our keto team.

https://www.yekra.com/cereal-killers

 

[PrincessFiona60]

Thanks Steve, I'll have to watch it.

 

[Kathleen]

Unfortunately, I don't have a recipe that's TNT enough to post. I made up the batter according to a recipe I found on a diabetic website, but it wasn't a good recipe. The batter started way too thin, so I ended up playing with the amount of almond flour until the consistency seemed right.

Also, the recipe had me heat the oil to 365 degrees. I can tell you that it was WAY too hot for almond flour and burned almost immediately. I had to reduce the temp to 325 and use smaller pieces of fish in order to get them to cook all the way through.

So, in short, more experimentation is needed before I can post a recipe.

Fair enough. I love fish with malt vinegar. I cannot wait for you to perfect the recipe. *waits* Got it yet?

Regarding the cereal killers, I'll have to watch it. It seems that I'm hearing about keto everywhere I go.

Wait until I get over the top about my CPAP machine. I'm the Keto-CPAP-Yoga Monster.

Just made a Virgin Bloody Mary with an egg...I haven't worked out the calories and fat:protein, but it's tasty.

Got a Magic/NutriBullet, it makes my Bulletproof coffee excellent by emulsifying the coconut oil into it and I was able to make the Ogre an Orange Julius with an egg. He's loving it.

What is a Magic/NutriBullet? Would it help me increase the fats? I'm constantly coming in too low on the percentage of fats in my diet. No issues sticking to ~25% carbs, but proteins have been too high and fats too low. As a result, I've seen a slight bounce up in my bg.

Bliss, thanks for the cracker recipe! I'd love a cracker for lunch once in a while. I also have a cracker recipe. Will post it if it turns out but won't make it prior to the weekend.

~Kathleen

 

[Steve Kroll]

...I'm constantly coming in too low on the percentage of fats in my diet. No issues sticking to ~25% carbs, but proteins have been too high and fats too low. As a result, I've seen a slight bounce up in my bg.

I've gotten somewhat... um... creative with fats lately. A couple of days ago I actually found myself spreading butter on a slice of cheese in order to hit my macros.

Some other ideas...

Do you like macadamia nuts? Turns out they are about 85% fat. I've been skipping lunches and eating a quarter cup of nuts instead. The fat adds up quickly with those.

Cream cheese is a good source, too. I eat that whipped Philly stuff with raw broccoli spears or celery. Heck, I could eat that stuff right out of the tub.

My fat count for today was 82%

 

[PrincessFiona60]

Magic Bullet an individual serving blender. It whips my coconut oil into my coffee so it does not pool on the top. Makes less of a mess than my stick blender, especially when I am not quite awake.

 

[Steve Kroll]

I hit a new low today!

This is before dinner. In the last 10 years I have never before had blood sugar this low.

 

[Dawgluver]

Whoohoo!! Congarats, Steve!!

 

[Aunt Bea]

Very nice!

 

[Kathleen]

I've gotten somewhat... um... creative with fats lately. A couple of days ago I actually found myself spreading butter on a slice of cheese in order to hit my macros.

Some other ideas...

Do you like macadamia nuts? Turns out they are about 85% fat. I've been skipping lunches and eating a quarter cup of nuts instead. The fat adds up quickly with those.

Cream cheese is a good source, too. I eat that whipped Philly stuff with raw broccoli spears or celery. Heck, I could eat that stuff right out of the tub.

My fat count for today was 82%

I love cream cheese and macadamia nuts! I have the cream cheese, but will pick up macadamia nuts up this weekend. Thanks! Spreading butter on cheese...I can do that. Congrats on your new low bg!!!!!!!

Magic Bullet an individual serving blender. It whips my coconut oil into my coffee so it does not pool on the top. Makes less of a mess than my stick blender, especially when I am not quite awake.

I was going to ask how it differed from a stick blender!

I got two jars of hearts of palm at Costco. I'm going to play with a few recipes with them. While there, they had it on demo and I really liked the crunchy taste! YAY, weekend!

 

[PrincessFiona60]

Yay Steve!!!!

Kathleen, Let me know what you come up with on the hearts of palm. Never had them in anything but a salad.

 

[CarolPa]

PF, I tried making bullet-proof coffee in my Magic Bullet and found that heated liquid leaks all over the place. I am going to try using a personal blender I got as a premium at a casino. It only cost me $400 in gambling money. LOL

For those of you concerned about lipid reading from the higher fat, I had my labs done after switching to a low carb diet. My doctor was amazed and asked what I did to improve them so much. I just said "Dietary changes" without going into detail. I didn't want to hear the "high fat is bad for a heart patient" speech. I love eggs and eat at least 2 and often more per day. It's my breakfast AND my go-to snack. My husband constantly hassled me about my egg consumption. The new lipid readings got him off my back.

 

[PrincessFiona60]

PF, I tried making bullet-proof coffee in my Magic Bullet and found that heated liquid leaks all over the place. I am going to try using a personal blender I got as a premium at a casino. It only cost me $400 in gambling money. LOL

For those of you concerned about lipid reading from the higher fat, I had my labs done after switching to a low carb diet. My doctor was amazed and asked what I did to improve them so much. I just said "Dietary changes" without going into detail. I didn't want to hear the "high fat is bad for a heart patient" speech. I love eggs and eat at least 2 and often more per day. It's my breakfast AND my go-to snack. My husband constantly hassled me about my egg consumption. The new lipid readings got him off my back.

Yes. I had that problem with the Magic Bullet, I only fill it halfway and make sure the blender base is tight. I made a mess when I tried to get more that 10 ounces of coffee in, now I make 10 oz with the coconut oil and then run another 4 ounce through into my go cup, add in the blended, the heavy cream and done!

LOL...I got the Magic Bullet for Shrek at his request, guess who's using it??? Maybe I should get a case for it, haul it back and forth to work so I can make my coffee.

 

[CWS4322]

Okay, guys. I really don't want to give up my grains, but I am thinking keto might be the way to go. Can you guys post a daily menu?

 

[Steve Kroll]

CWS, a menu plan may vary from person to person, since the calculated protein and carb amounts are calculated based on current weight, lean body mass, and your personal goals. For example, I try to stick to 1850 calories a day, with the following allowances:

Fat - 154 gms or 1386 calories or 75% of daily intake
Protein - 93 gms or 372 calories or 20% of daily intake
Carbs - 23 gms or 92 calories or 5% of daily intake

The goal is to kick your body into fat/ketone burning (vs glucose burning) mode. So it's very important to keep carbs to a minimum. There are a number of calculators online. I like this one myself:
Keto Calculator - Precise, Simple Way to Determine Your Macros

Here might be a typical 7-day meal plan.
Week One Keto/Low Carb 7 Day Meal Plan & Progress - I Breathe... I'm Hungry...

It's only one example. Personally, I rarely eat dessert, so it wouldn't be for me. Despite being touted as an "extreme diet" there's actually a lot of flexibility. For example, I often see people who make baked goods from non-wheat flours.

The biggest hurdle, by far, is switching over to using ketones for fuel. Some people call it keto flu or Atkins flu, but what it really amounts to is carbohydrate withdrawal. You may go through this phase for a few weeks. Once you switch over, though, you will suddenly find yourself feeling more energetic and inflammation free. Before starting on this, I had terrible pain and swelling in my knees, ankles, and one shoulder. I've been pain free for a couple of months now.

And although I never would've thought it previously, I don't miss the grains.

 

[Steve Kroll]

By the way, I wanted to share a couple of books I've been reading that sort of go hand in hand with the keto way of eating.

The first is "Wheat Belly" by Dr. William Davis. In it, Dr. Davis makes a claim that the drastic rise in certain health problems over the last 50 years can be directly attributed to the breeding of dwarf wheat strains in the 1950s to increase crop yields. When I first heard about this book last year, I was quick to scoff, but after reading it, he does make a very solid case for the most part. He also has directed thousands of his own patients to try a wheat-free existence, with mostly positive results. Some things I find to be a bit of a stretch (wheat causes acne, for example) but it's an interesting read.

Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back To Health - Kindle edition by William Davis MD

The other book I'm not quite finished with yet. It's called "The Big Fat Surprise" by Nina Teicholz, and discusses how the low fat nutrition advice pushed by the USDA and medical community for the last 30 years is based on a handful of sketchy studies and has led to disastrous results for the population, including rampant obesity and metabolic syndrome. Unlike William Davis, Ms. Teicholz is not a medical doctor, but did spend 9 years researching the subject.

The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet - Kindle Edition

 

[PrincessFiona60]

do you have to join to use the Keto Calculator, Steve?

 

[Steve Kroll]

do you have to join to use the Keto Calculator, Steve?

No, it's completely open to use. All I did was take the results from the calculator and plug them into MyFitnessPal to use for tracking.

 

[PrincessFiona60]

Heh, guess I don't need it...I already did it all by hand. Thanks