Recommended Keto-Friendly Natural Sweeteners

 

                                       KETO  LIST  OF  NATURAL  SWEETENERS

Here is a list of all natural sweeteners that I recommend:

1. Stevia, liquid or powdered (with no additives) 

2. Stevia glycerite (thick liquid stevia) 

3. Blended name-brand sweeteners, such as Swerve

4. Erythritol (including Sukrin granulated and icing sugar) 

5. Monk Fruit

6. Yacon syrup 

7. Xylitol

More information on all of these are given below:

                           GLYCEMIC  INDEX  OF  SWEETENERS

Stevia with no additives                                  0 

Stevia glycerite                                                 0 

Swerve                                                               0

Erythritol                                                            0

Monk fruit                                                          0

Yacon syrup                                                      1

Xylitol                                                                 7

Agave                                                               13

Maple syrup                                                    54

Honey                                                               62

Table sugar                                                      68

Splenda                                                            80

HFCS                                                                87

                                               STEVIA

Stevia comes in a powdered or liquid form, as well as a thick liquid form called stevia glycerite. Because stevia is so concentrated, many brands, such as Stevia In The Raw, add bulking agents to powdered forms of stevia, such as maltodextrin, to make it useful for baking. STAY  AWAY from those products. Sugar has a glycemic index of 52, whereas maltodextrin has a glycemic index of 110!

Years ago, I used products that contained maltodextrin and probably ate a dessert that contained maltodextrin every day. When I realized how bad it was and removed maltodextrin from my diet, I lost seven pounds in a week!

Look for products that contain just stevia or stevia combined with another natural and keto-friendly sweetener. 

                                                     STEVIA  GLYCERITE

Stevia glycerite is a thick liquid form of stevia that is similar in consistency to honey. Do not confuse it with liquid stevia, which is much more concentrated and has a bitter aftertaste. Stevia glycerite is about 200% as sweet as sugar, making it a bit less sweet than pure liquid or powdered stevia. I prefer to use stevia glycerite because unlike the powdered or liquid form of stevia, it has no bitter aftertaste. Stevia glycerite is great for cooking because it maintains flavor that many other sweeteners lose when heated. However, when used for baking it usually needs to be combined with another sweetener because it doesn't caramelize or create bulk. 

                                                           ERYTHRITOL

I find it interesting that some people are reluctant to try alternative sweeteners like erythritol and xylitol. Many think they are artificial sweeteners due to their chemical-sounding names. 

While this is typically a good instinct when looking at ingredient labels, in this case it is not warranted. I think that it is somewhat similar to calling salt "sodium chloride." Salt is mainly sodium chloride, but the perception is very different if we say "put some sodium chloride on my eggs" instead of "put some salt on my eggs." Or it's like calling maple syrup what it really is, concentrated xylem sap. 

Erythritol is a sugar alcohol or polyol. It is found naturally in some fruits and fermented foods. Erythritol doesn't increase blood sugar or insulin levels. Almost all of it is absorbed before it reaches the colon, so it doesn't cause stomach upset the way other sugar alcohols can. It also has no calories. 

The process of making erythritol involves fermenting glucose (typically from vegetables) to create a sweet-tasting end product. When using good non-GMO vegetables, this process is just as natural as making maple syrup. Erythritol is generally available in granulated form, though sometimes you can find it powdered. If you purchase a granulated product, such as Sukrin or Wholesome! All-Natural Zero, I suggest that you grind it to a powder before using it. Erythritol tends not to dissolve well in foods when used in granulated form, giving foods a granular texture. 

                                                         MONK  FRUIT

Also known as luo han guo or lo han kuo, monk fruit is cultivated in the mountains of southern china. Mogrosides, chemical compounds extracted from the fruit, are 300 times sweeter than sugar, similar to stevia. But unlike stevia, mogrosides don't have a bitter aftertaste. Monk fruit comes in pure liquid form and in powdered form. 

Again, be a detective and watch the ingredients. Since it is 300 times sweeter than sugar, the powdered form of monk fruit is typically bulked up with another sweetener to make it measure cup for cup like sugar, so watch out for things like maltodextrin. Choose a brand that has keto-approved added sweeteners, such as erythritol. 

              SWERVE (AND  OTHER  BLENDED  SWEETENERS) 

Swerve is a natural sweetener made from non-GMO ingredients. It contains two natural sweeteners, erythritol and oligosaccharides, both of which have zero calories. Erythritol naturally occurs in small amounts in vegetables and fruits. It has zero impact on blood sugar and contains no artificial ingredients or preservatives. 

Swerve works well as an all-purpose sugar substitute because it measures cup for cup with table sugar. I use the powdered form of swerve (the one labeled "confectioners") because it dissolves readily when cooking or baking with it. 

Other blended sweeteners also have great flavor and give good results in baking. Blending multiple natural sweeteners gives these products a better overall flavor and sweetness. Some great examples are Pyure (erythritol and stevia), Norbu (erythritol and monk fruit), Natvia (erythritol and stevia), Lakanto (erythritol and monk fruit), and Zsweet (erythritol and stevia). All of these options can be used in a 1:1 ratio for sugar.

                                                        YACON  SYRUP

Yacon syrup is a thick syrup that is pressed from the yacon root and has a flavor reminiscent of molasses. It has been consumed for centuries in Peru. 

You wouldn't want to use yacon syrup on its own, mainly because it is very expensive but also because it has some fructose in it. A small jar lasts us four to six months. I use a tablespoon here and there to improve the texture and flavor of my sauces; it's ideal for giving my sweet-and-sour sauce that perfect mouthfeel or giving my BBQ sauce that molasses flavor profile. Using this in a small amount keeps the sugar to one gram or so per serving. 

                                                                XYLITOL

Xylitol is a naturally occurring low-calorie sweetener found in fruits, vegetables, and certain hardwoods. Xylitol produces a lower glycemic response than sucrose or glucose, so it has a minimal effect on blood sugar and insulin. It is not as low on the glycemic index as erythritol (the base of a sweetener like Swerve), but sadly erythritol doesn't work in recipes such as low-carb hard candies because it does not melt down properly (it crystallizes as it cools). Also, some people prefer the taste of xylitol to erythritol. Xylitol comes in granulated form. 

It has 40% fewer calories than sugar. Researchers found that kids who consistently chewed xylitol gum had 40% fewer ear infections than those who did not. Xylitol keeps pregnant women's teeth healthy, especially during the third trimester, when teeth are especially soft. 

Though xylitol has many good qualities, it tends to kick some people out of ketosis. If you use this sweetener in baking or cooking, monitor your ketones closely and stop using it if you find that you're no longer in ketosis.

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Amazing Tips for Eating Keto at Restaurants

 

                                 TOP  TIPS  FOR  EATING  AT  RESTAURANTS

Craig and I used to enjoy going out to dinner on date nights, but now we prefer to cook at home. Restaurant food never tastes as good as what we can whip up together in our own kitchen. We prefer to spend the money on quality food that we can cook ourselves, and we end up saving money by not going out to eat. 

Eating out while trying to maintain a keto lifestyle is not impossible, though. If you do choose to eat out, here are my top menu picks. 

                                             OMELET

Many restaurants serve omelets not just for breakfast but also for lunch, which I adore. Just look out for non-ketogenic fillings, such as beans. Choose keto fillings like mushrooms, onions, cheeses, and meats. My favorite omelet to order at a restaurant is ham and Emmentaler cheese with a side of house-made hollandaise for dipping (and to increase the keto level). 

Be aware, however, that some restaurants add non-ketogenic ingredients to the eggs used to make omelets. Some large breakfast chains such as IHOP add pancake batter to their omelets. That's right - they add sugar, carbs, and wheat to the omelet base for "fluffiness"... yuck! A spinach and mushroom omelet at IHOP contains 24 grams of carbs and 7 grams of sugar. That just isn't right. 

Ask your server to have the chef cook your omelet in butter instead of vegetable oil, which most restaurants use.

                                POACHED  EGGS  BENEDICT

I often order eggs benedict, skip the English muffin, and request extra hollandaise. My eggs Benedict is often served with two slices of ham, two poached eggs, a large side of hollandaise, and a side salad. That way I don't worry about the oils in which the eggs are fried. 

Make sure that the hollandaise is house-made and not made from a mix. 

                                     HAMBURGER  ON  A  SIDE  SALAD

Skip the bun. Order a hamburger with a large side salad with a house salad dressing made without sugar (ranch, blue cheese, and Italian are usually good options). Bonus points if you bring your own dressing. 

Beware of hidden sugars, such as in BBQ sauce-basted burgers or caramelized onions made with soda. Yes, you read that right: some restaurants caramelize onions in Coke. 

                                     SANDWICH  ON  A  SIDE  SALAD

Ask for no bread or fries and sub in a large salad. I have even ordered a Reuben over a large salad. Beware of hidden sugars in sandwich condiments or dressings such as Thousand Island. 

                                           STEAK  AND  MUSHROOMS

Again, skip the starchy potatoes and ask for a ketogenic vegetable, such as sauteed mushrooms. Bonus points if you choose a ketogenic cut of steak. Skip the steak sauce, which is filled with sugar. 

                                             SALMON  WITH  BROCCOLI

Skip the rice or potatoes and ask for a nonstarchy vegetable side, such as broccoli. Smother the salmon in extra butter. 

              CHICKEN  ALFREDO  AND  OTHER  PASTA  DISHES

Ask the chef to omit the pasta and put the sauce over sauteed broccoli instead. Even at popular chain Italian restaurants, I have enjoyed chicken Alfredo and shrimp scampi over broccoli instead of pasta. Make sure that the Alfredo sauce is not thickened with a roux, which includes wheat flour. 

                                                       RAMEN  AND  PHO

I love getting pho at a Vietnamese restaurant in Minneapolis. I ask them not to put any noodles in the soup; instead, they use extra cabbage sliced very thin, which reminds me of noodles. Beware of the soy sauce the restaurant uses. Is it true fermented soy sauce or an Americanized sauce that has gluten added to it? Bonus points if you bring your own coconut aminos and skip the soy sauce entirely. 

                                                            THAI  FOOD

I adore going to Thai restaurants. Sure, it can take a while to get your food, but that's because they are making everything so fresh. I often get Thai food swap out the noodles for sauteed cabbage noodles. Tom kha gai(coconut chicken soup) is one of my favorite dishes. 

Beware of added sugars, which are common at some Thai restaurants. Ask the chef not to add any sugar to your dish. 

                                   NACHO  TOPPINGS  ON  LETTUCE

I love nachos. One local restaurant called San Pedro makes awesome nachos. Instead of serving the toppings on chips, they serve them over bite-sized crispy romaine lettuce. I have asked for this preparation at a number of restaurants, and all of them have been very open to my request. 

SAUSAGES  AND/OR  BRATS  WITH  A  SIDE  OF  SAUERKRAUT

But beware of Bavarian-style sauerkraut, which contains added sugar. 

                                           FAST  FOOD

Chipotle is the only fast food option I would recommend. I suggest ordering lettuce layered with your choice of meat, topped with sauteed bell peppers, salsa, and guacamole (as well as sour cream and cheese if you're not dairy-sensitive). 

So, these are just a few ideas of what to order at restaurants. There is no place you can't go and modify the menu to make it keto. One final tip is to look at the menu online and plan your order before you get there. Stick to your plan and do not allow your friends or your server to tempt you into ordering unhealthy options. Steer clear of food pushers!

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Some of the Keto Kitchen Gadgets

                                            TOP  TEN  KETO  KITCHEN  GADGETS

I highly encourage you to invest in a few key kitchen tools and pieces of equipment. They will save your time and money in the long run. Cooking at home is so much cheaper than going out to eat. Packing lunches for our family has not only kept us keto; it has also helped us save money. Here are some of the top choices of gadgets.

QUALITY  KNIVES (CHEF'S  KNIFE  AND  PARING  KNIFE)

HOW  OFTEN  I  USE  IT:  Daily

PRICE:  $100-$300

USES:  Chopping, slicing, cubing, dicing, etc. 

A good-qualtiy sharp knife makes prepping food so much more enjoyable! 

CAST - IRON  COOKWARE:  LARGE SKILLET  AND  LARGE  DEEP  SKILLET  OR  DUTCH  OVEN

HOW  OFTEN  I  USE  IT:  Daily

PRICE:  Under $20 (buy at a thrift store for $2)

USES:  Frying eggs, Paleo mushrooms, Cheesy Fried Ravioli, Fish sticks, Skillet lasagna

Cast-iron cookware is inexpensive, so I urge you to have two pieces: an all-purpose large skillet (with about 1 1/2 - to 2 - inch - deep sides) and either a deep skillet with about 4 - inch - deep sides or a Dutch oven. A deep skillet or Dutch oven is the best for deep frying. I once had a Fry Daddy with a good thermometer, but because of its ability to hold heat, nothing fries food as well as cast iron. 

                           BLENDER  OR  FOOD  PROCESSOR

HOW  OFTEN  I  USE  IT:  Daily

PRICE:  $40-$200 (regular blender or food processor); $150-$700 ( high-powered blender)

USES:  Pureeing; making shakes, salad dressing, dips, ice cream and popsicle mixtures

Generally speaking, a food processor is better for grating and shredding while a blender is better for processing liquids. High-powered blenders, such as Blendtec and Vitamix brands, have better performance, durability, and speed. However, they're also more expensive. 

                               SLOW  COOKER,  6 - QUART

HOW  OFTEN  I  USE  IT:  Once a week, but I love hands-on cooking. If you don't have time, a slow cooker is a great tool that can be used daily.

PRICE:  $45-$120

USES:  Everything from bone broth to Slow Cooker Beef Barbacoa Wraps, Slow Cooker BBQ Pork Wraps, Slow Cooker "Butter" Chicken with Naan, and more 

                          SPIRAL  SLICER ( AKA  SPIRALIZER)

HOW  OFTEN  I  USE  IT:  Twice a week 

PRICE:  Under $25

PREFERRED  BRAND:  Veggetti Pro Table-Top Spiral Vegetable Cutter 

USES:  Zucchini noodles, broccoli noodles

            HANDHELD  ELECTRIC  MIXER  OR  STAND  MIXER

HOW  OFTEN  I  USE  IT:  Twice a week 

PRICE:  $150-$500 (for stand mixer); $60-$130 (for hand mixer) 

USES:  Whipping egg whites and making batters, dips, and cheesecakes

                                         ICE  CREAM  MAKER

HOW  OFTEN  I  USE  IT:  Weekly  

PRICE:  $45-$100

USES:  Homemade ice cream

TOASTER  OVEN, PREFERABLY  LARGE  OR  EXTRA - LARGE  CAPACITY

HOW  OFTEN  I  USE  IT:  Weekly  

PRICE:  $100-$299. If possible, get a quality one that goes up to 400°F.

USES:  Minute English Muffin, Cinnamon Roll Minute Muffin, Taco Shells or Bowls, most of the single-serving meals, and reheating just about every recipe

I love to use my toaster oven for reheating leftovers! It saves energy and doesn't heat up the whole kitchen during the summer. But I don't just use it for reheating. I cook in mine! Its's amazing what you can cook in a large or extra-large capacity oven. It is awesome for someone making single servings. For the greatest flexibility, I recommend purchasing a large or extra-large capacity toaster oven. 

                 CAST - IRON  PIZZA  PAN  OR  PIZZA  STONE

HOW  OFTEN  I  USE  IT:  Weekly  

PRICE:  $20-$50 

USES:  Upside-Down Pizza

Homemade pizza turns out exceptionally well when you use a cast-iron pizza pan or pizza stone. Not only does a preheated pan/stone help to sear the crust and give a nice crispy edge, it also helps to hold the heat at a steady temperature during the fluctuations in temperature that trend to occur in most ovens.

                                      IMMERSION  BLENDER

HOW  OFTEN  I  USE  IT:  Once every 2 weeks 

PRICE:  Under $30

USES:  Homemade mayo, shakes, pureed soups

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Healthy Low-Carb Recipes That are Good in Taste || Check it out...

 

                                                                 LOW - CARB  DIET  RECIPES

A low-carb diet can offer many health benefits, but you may struggle to come up with meal ideas that fit your busy schedule. 

Even if you’re not the most creative person in the kitchen and only have a few ingredients at hand, it’s easy to make tasty, low-carb meals that require few minutes of prep time. 

List of  healthy low carb recipes and all of them are sugar free, gluten free and taste are incredible. 

          EGGS  AND  VEGETABLES,  FRIED  IN  COCONUT  OIL

Ingredients:

(a) Coconut oil

(b) Carrots 

(c) Broccoli

(d) Green Beans

(e) Cauliflower

(f) Eggs 

(g) Spices

(h) Spinach

Directions:

1. Add coconut oil to your frying pan and turn up the heat.

2. Add vegetables. If you use a frozen mix, let the vegetables thaw in the heat for a few minutes. 

3. Add 3-4 eggs.

4. Add spices - either a blend or simply salt and pepper.

5. Add spinach (optional). 

6. Stir-fry until ready. 

                                    BUNLESS  CHEESEBURGERS

Ingredients:

(a) Butter

(b) Hamburger patties

(c) Cream Cheese

(d) Cheddar Cheese

(e) Salsa

(f) Spices

(g) Spinach

Directions:

1. Add butter to a pan and turn up the heat.

2. Add the hamburger patties and spices. 

3. Flip the patties until close to being ready. 

4. Add a few slices of cheddar and some cream cheese on top. 

5. Reduce the heat and put a lid on the pan until the cheese melts. 

6. Serve with raw spinach. You can drizzle some of the fat from the pan over your greens, if you like. 

7. To make the burgers even juicier, add some salsa. 

                                          FRIED  CHICKEN  BREAST  PIECES

Ingredients:

(a) Chicken breast 

(b) Butter

(c) Salt 

(d) Pepper

(e) Garlic powder

(f) Curry 

(g) Leafy greens 

Directions: 

1. Cut the chicken breast into small pieces.

2. Add butter to a pan and turn up the heat. 

3. Add chicken pieces, as well as salt, pepper, curry, and garlic powder.

4. Brown the chicken until it reaches a crunchy texture.

5. Serve with some leafy greens. 

                                    SAVORY  CHEESE  CHIVE  WAFFLES

Ingredients:

(a) Mozzarella cheese

(b) Parmesan cheese

(c) Eggs

(d) Cauliflower 

(e) Onion powder

(f) Garlic Powder

(g) Chives

(h) Pepper

(i) Parsley 

(j) Sun-dried tomatoes

Directions:

1. Heat waffle maker until ready. 

2. Add scant 1/4 cups filled with batter on the griddle.

3. Set the timer for 4-6 minutes, peeking after four minute.

4. If the waffle maker sticks, let cook slightly longer. 

5. Remove once cooked. 

6. Allow to cool on a plate. 

7. Refrigerate remaining. 

                                                PALEO  LETTUCE  WRAP

Ingredients:

(a) Chicken 

(b) Mushrooms

(c) Garlic

(d) Onion

(d) Green onions

(e) Lemon

(f) Soy sauce

(g) Sesame oil

(h) Cilantro 

(i) Lettuce

(j) Avocado

(k) Chilli garlic sauce

(l) Fat (you choose) 

Directions:

1. Heat a saute pan with 2 T oil. Cut the chicken into the smallest pieces possible and add the pan. Don’t worry about overcrowding the pan, the chicken doesn’t need to brown, just cook it until it’s done all the way through. 

2. While the chicken is cooking, add the lemon juice, chili sauce, soy sauce, sesame oil, green onions and cilantro into a serving bowl. 

3. Once the chicken is done, add it to the bowl. 

4. Add a few more glugs of oil to the saute pan and toss in the mushrooms, onion and garlic. Saute until golden, about 10 minutes. Add to the bowl. Toss everything around to coat. 

5. Remove the stem of your lettuce head with a knife and slice the head in 1/2, lengthwise. Peel the lettuce into individual “cups” and wash. 

6. Pile the chicken into your lettuce cups and top with avocado. 

                                           PRIMAL  CHILI  CHEESE  DOGS

Ingredients:

(a) Ground beef

(b)  Fat (you choose) 

(c) Sweet potatoes 

(d) Roasted tomatoes

(e) Cocoa powder (optional)

(f) Chipotle peppers in adobe sauce

(g) Red onion

(h) Chili powder

(i) Hot dogs or sausages

(j) Garlic 

(k) Salt & Pepper 

(l) Cheddar cheese 

Directions: 

1. Get your oven to 450°F. Coat your sweet potato halves in a couple tablespoons of your fat choice. Stick on a baking sheet and roast in the oven until the skins have slightly charred and the insides are soft, about 30 minutes. 

2. While the sweet potatoes are roasting, start the chili. 

3. Add a few tablespoons of fat to a saute pan. Let it get nice and hot, and then add the onions and garlic, saute until softened, about 10 minutes. Add the chopped chipotle peppers, tomatoes, chili powder, cocoa powder, salt and pepper. Using your hands, crumble the beef into the pan, making sure to break up any big crumbles with a spatula or whatever. Let the beef cook through and simmer the chili until everything else is done. 

4. Once the potatoes are done, remove them from the baking sheet and place the hot dogs on the same baking sheet. Throw them into the oven and let them blister and get hot, about 7 minutes. 

5. While that’s happening, grate your cheese and scoop out the insides of your sweet potatoes. 

6. To assemble, place the sweet potato skin on a plate. Place a hot dog on top, spoon on a bit of chili and top with some grated cheese. 

                                      SIMPLE  HERB  CRUSTED  SALMON

Ingredients:

For the Salmon:

(a) Salmon 

(b) Olive oil

(c) Dijon mustard

(d) Coconut flour

(e) Parsley 

(f) Salt & Pepper 

For the Salad:

(a) Arugula 

(b) Red onion

(c) Lemon

(d) White wine vinegar

(e) Olive oil

(f) Salt & Pepper 

Directions:

1. Preheat oven to 450 degrees. 

2. Place salmon fillets on a parchment or foil lined baking sheet.

3. Top your salmon off with olive oil and dijon mustard and rub into your salmon. 

4. In a small bowl, mix together your coconut flour, parsley, and salt and pepper. 

5. Use a spoon to sprinkle on your toppings on your salmon and then your hand to pat into your salmon. 

6. Place in oven for 10-15 minutes or until salmon is cooked to your preference. 

7. While the salmon is cooking, mix together your salad ingredients. 

8. When salmon is done, place salmon on top of salad and consume. 

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Role of Diabetes in Ketogenic Diet || What Type of Food to Eat and Avoid in Diabetes???

 

                                                   KETOGENIC  DIET  FOR  DIABETES

Currently, more than 400 million people have diabetes worldwide. Diabetes is a chronic disease that affects many people across the globe. Although diabetes is a complicated disease, maintaining good blood sugar levels can greatly reduce the risk of complications. One of the ways to achieve better blood sugar levels is to follow a low carb diet. 

Normally, when you eat carbs, they’re broken down into small units of glucose, which end up as blood sugar. When blood sugar levels go up, the pancreas responds by producing the hormone insulin. This hormone allows blood sugar to enter cells. With diabetes, the body can’t effectively process carbohydrates.

In people without diabetes, blood sugar levels remain within a narrow range throughout the day. For those who have diabetes, however, this system doesn’t work in the same way. There are several types of diabetes, but the two most common ones are type 1 and type 2 diabetes. Both of these conditions can occur at any age. This is a big problem, because having both too high and too low blood sugar levels can cause severe harm. 

Of the three macronutrients - protein, carbs, and fat - carbs have the greatest impact on blood sugar management. This is because the body breaks them down into glucose. Therefore, people with diabetes may need to take large doses of insulin, medication, or both when they eat a lot of carbohydrates. 

                                                          FOOD  TO  EAT

It’s best to focus on eating low carb, whole foods with a lot of nutrients. It’s also important to pay attention to your body’s hunger and fullness cues, regardless of what you’re eating. 

You can eat the following low carb foods until you’re full. Also make sure to get enough protein at each meal:

(a) Eggs

(b) Cheese

(c) Avocados

(d) Olives

(e) Nonstarchy vegetables

(f) Meat, poultry, and seafood

(g) Olive oil, coconut oil, butter, cream, sour cream, and cream cheese 

(h) Plain, greek yoghurt 

(i) Nuts and peanuts

(j) Berries

(k) Flax seeds or chia seeds

(l) Dry red or white wine 

                      

                                                        FOOD  TO  AVOID

These foods are high in carbohydrates and can significantly raise blood sugar levels in people with diabetes:

(a) Milk 

(b) Beer

(c) Fruit other than berries

(d) Bread, pasta, cereal, corn, and other grains

(e) Starchy vegetables, like potatoes, sweet potatoes, yams, and taro

(f) Juice, soda, punch, sweetened tea, etc.

(g) desserts, baked goods, candy, ice cream, etc. 

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Ketogenic Diet is Safe for Kids or Not???

 

                                                IS  IT  SAFE  OR  NOT  FOR  KIDS ???

In the recent years, interest in the use of the keto diet to help manage certain health conditions in children, including epilepsy and brain cancer, has increased. 

While the keto diet is relatively safe for adults, this may not be the case for children and teens unless it’s prescribed by a health professional for medical reasons. 

The ketogenic, or keto, diet is a very-low-carb, high-fat diet that has been shown to deliver several health benefits. 

                            KETO  DIET  USES  IN  CHILDREN

Since the 1920s, the keto diet has been used to treat children and adolescents with refractory epilepsy - a seizure disorder. Epilepsy is defined as refractory when treatment with at least two traditional antiepileptic drugs has failed. 

In several studies in children with this condition, following a keto diet decreased seizure frequency by up to 50%. The anti-seizure effects of the keto diet are thought to be the result of several factors: 

(a) Enhanced energy metabolism

(b) Brain antioxidant effects

(c) Reduced brain excitability

Nearly all tumors depend on carbs (glucose) for energy. The keto diet has been said to starve tumor cells of the glucose they need, thus helping reduce tumor size when combined with other forms of treatment. This way of eating has also been used in conjunction with traditional chemotherapy to help treat certain types of brain cancer in adults and children. 

Over the past 20 years, new versions of the keto diet have emerged, some of which are less restrictive yet provide many of the same ketogenic diet health benefits. This includes the modified Atkins diet. While the therapeutic keto diet restricts calories, carbs, and protein, the modified Atkins diet is more liberal when it comes to overall calories, fluids, and protein. This allows for more flexibility while offering similar benefits. 

When implementing the keto diet to help manage epilepsy in children, a specific regimen is followed to ensure consistent results. The diet is typically administered under the supervision of a physician, registered nurse, and registered dietitian. Before starting the diet, a registered dietitian is consulted to determine the child’s nutritional needs and establish a meal plan. Traditionally, the diet comprises 90% fat, 6-8% protein, and 2-4% carbs. 

                               POTENTIAL  SIDE  EFFECTS

The risk of side effects increases in children and adolescents, as their growing bodies are more susceptible. As with any diet that restricts one or more food groups, the keto diet may have certain side effects. 

The main potential side effects associated with the keto diet in children are:

(a) Low blood sugar

(b) Impaired growth

(c) Elevated blood cholesterol levels

(d) Dehydration

(e) digestive issues, such as nausea, vomiting, diarrhea, and constipation

(f) Vitamin and minerals deficiencies

Medical guidance is mandatory when the keto diet is used to help treat epilepsy or cancer in children and adolescents. Without it, the risk of serious side effects increases, outweighing any potential benefits. 

                                              FOR  GROWING  CHILDREN

During this crucial time, adequate nutrition is important. Overly restricting dietary intake of certain food or micronutrient groups, as is done with the keto diet, may impact growth and overall health. 

Children are at a phase in their life in which they’re growing at an increased rate, as well as developing their food preferences.

Given the high rates of childhood obesity, many children may benefit from a reduced carb intake. However, the keto diet is too restrictive for the average healthy, growing child. 

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