Tag Archives: ketogenic diet

Thanks, Keto

When you work in a library, all of the latest trends in bookcovers parade past your eyes each day. Keto is definitely a trend, but I resisted reading about it for a long time. Shades of 1970s Dr. Atkins’ induction diet ran through my head. Steak and iceberg lettuce: so unhealthy. However, I recalled hearing once on Abel James’ Fat Burning Man podcast about the massive number of low-carb dieters like me who stop losing weight because, according to his guest, they are eating too much protein. Such a radical departure from earlier low-carb guidelines! Once I finally picked up a keto book, I saw that they were saying the same thing: You’re eating too much protein!

So— although my downward trend was interrupted by a week in France that may have included a baguette or two— I have lost 20 pounds and dropped my A1c into the “at risk” category, and of course, I have a few favorite books to share.

Keto AxeThere is an avalanche of books about the ketogenic diet. I have read or skimmed a bunch of them, and I still use the Quick Keto cookbook that I reviewed here. My new favorite beginner book that explains the science behind keto, though, is Dr. Josh Axe’s Keto Diet. First of all, Josh Axe is a doctor, so even though he does include recipes, most of the book is a scientific explanation of your body’s metabolism. It is shocking how many diabetics have no idea how insulin works in their bodies. How can you get well if you don’t know what’s making you sick? Secondly, Dr. Axe recommends what many experts are calling “clean keto,” a happy subculture in the ketogenic world. We’ve come a long way since Dr. Atkins, and low-carb eaters now spend a lot of time with what was once an unknown food group: vegetables. Non-starchy vegetables, to be exact. A little bacon may be alright, but come on, you know you can’t consider bacon to be a major food group.

One of the downfalls of the keto movement is that the need for fats in the diet can lead to all kinds of unhealthy choices. Yes, a large proportion of your calories should consist of fat, but one tablespoon of olive oil has 100 calories. Do you know how much kale you can eat before you reach 100 calories? I’m not sure of the exact amount, but I think it’s around a bale. So, keep it in perspective. Clean keto assumes that you’re not just trying to lose weight, but also to be a healthy person by the time you get to your goal. The careless choices you make are having a daily effect on your body.

Clean KetoOne cookbook that I bought is called The Clean Keto Lifestyle, by Karissa Long. It is filled with healthful, fat-burning recipes that are not difficult. I’ve made the Pork Fried Rice twice already. Of course, the “rice” is cauliflower. One unique feature of this cookbook is that the recipes, whenever possible, are portioned for one person. I’ve had to double them for us, but even if a dieter is single, I can’t imagine going through the trouble of cooking a meal without making enough for leftovers or freezing. Still, lots of nutritious veggies and delicious recipes.

Simply KetoSimply Keto, by Suzanne Ryan, is a beautiful, large cookbook. Suzanne has a great story and is the owner of the website Keto Karma. This is a comprehensive cookbook that contains basic recipes as well as wonderfully creative dishes. I am enjoying one of her Broccoli, Bacon, and Egg Muffins as I type. I made a big batch and put them into the freezer two by two. Ryan has everything from appetizers to desserts, and she uses Swerve, which is my favorite natural, low-carb sweetener. Since she is a mom, many of her recipes are kid-friendly. Definitely a keeper.

My latest blood tests are keeping me keto, and you may have similar results. If you’re already watching your carbs, keto is not a huge change, but you will see a big difference in your metabolism. On the other hand, if your average day contains soda, bread, and sweets, you need to at least read Dr. Axe’s book to see why cutting those carbs will make a world of difference to your health!

Leave a comment

Filed under Book Reviews, Diabetes, Food

Two Sugarless Cookbooks

It’s been ten years since I was diagnosed with type 2 diabetes, and I still don’t need to take medication because I follow a low-carb eating plan every single day—except for my birthday. So, I assumed that I had it down pat and didn’t need any new input. However, when these two new cookbooks came into our library, I just had to take them home.

SugarDetoxMe, by Summer Rayne Oakes

SugarDetoxMeSugarDetoxMe is a big, glossy hardcover filled with color photos of the author and her tasty recipes. After relating her experiences with sugar addiction, as well as the science behind this all-too-common modern affliction, Oakes helps the reader to set up her kitchen and pantry, and then launches into the eating plan. Granted, many of these recipes are still too high-carb for a diabetic, as she uses some grains and starchy vegetables, such as peas and potatoes.  However, if you are looking for a way to break out of the Standard American Diet, this is a great and delicious first step.

Here is the genius of this book: Oakes arranges her recipes according to Meal Maps. According to the author, Americans waste a massive amount of the food we buy. In order to avoid wasting money and resources, she creates a shopping list, and then gives the reader a week’s worth of meals that will use up all of the items on the list. Fantastic! I will warn you that the first Meal Map is all about eggs. If you cannot possibly face another egg in that week, by all means turn to other recipes in the book.

Beautiful and brilliantly formatted. Recipe I’m going to try: Spaghetti Squash Latkes.

 

Quick Keto: Meals in 30 Minutes or Less, by Martina Slajerova

Quick KetoThe ketogenic diet was first brought into popular awareness by Dr. Atkins back in the 1970s. Since then, this regimen of eating high fat/ no carbohydrates has been found to be effective in treating seizure disorders, which is certainly worth enduring what I considered the blandness of the limited food choices. What could a keto cookbook say, besides “eat a stick of butter”?

Quite a lot, it turns out. Slajerova gives a few short pages on the basics of the diet, and then launches into 100 easy recipes that are both mouthwatering and healthful. This paperback book shows pictures for almost all of the dishes, which range from tempting appetizers such as Crunchy Chili-Lime Nuts to beautiful desserts like Blackberry Lemon Mousse. The quintessential keto dessert is called a “fat bomb,” and sure enough, the last recipe in the book is No-Bake Blondie Fat Bombs. They have both cacao butter and coconut butter. There are entrées aplenty, too, such as the Prawn Cocktail Stuffed Avocado, which looks completely luscious. Low-carb diets in general seem to be very big on avocadoes these days, some in the most unlikely places.

These terrific recipes are quite simple, and I can eat every single one with no substitutions, so this book went into my Amazon cart. It’s a keeper.

Disclaimer: I read library copies of both of these books. Opinions expressed are solely my own, and may not reflect those of my employer or anyone else.

Leave a comment

Filed under Book Reviews, Diabetes, Food