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The Red Tea Detox

Good Carbs vs Bad Carbs – High Carb, Low Carb and No Carb

Posted on April 15, 2019 By In Diet With no comments

Carbs, carbohydrates. The swear words of the nutrition world. Love them or loathe them there are are great deal of opinions, philosophies and thoughts about this particular macronutrient. They even receive labels as to whether they are good carbs or bad carbs, as if they have personalities. Speak to any fitness trainer, dietitian or doctor and you are bound to receive different recommendations. High carb, low carb, no carb. It all gets rather confusing.

Good Carbs vs Bad Carbs

The truth is that there may not be a right or wrong answer as such, because we are all individuals and we all respond completely differently to the amount or type of carbohydrates we consume. We all have different body composition goals; weight loss, muscle gain, the athlete or the desk worker. All of these people will have different carbohydrate requirements and each one of them will respond differently to the carbohydrates in their diet depending on their genetic make up and activity level.

Whilst we cant tell you exactly what to do when it comes to your carb intake we can discuss the facts, and help you to understand the reasons for the labels. Why good carbohydrates are celebrated and promoted and while other carbohydrates are shoved into the naughty corner.

NOTE: Before we explain further it is important to know that as much as it sound as though there are only two sides to this debate this is not true. We have carbs labelled as good or bad but it is not that simple. The spectrum of carbohydrates is a very long one with extremes on both sides and moderate versions of carbohydrates somewhere in the middle. The degree to which a carb is labelled as bad or good depends on the amount of processing it has been through. But again, remember this is a spectrum.

Good carbs vs bad carbs

Good carbs

Good carbs, also referred to as complex carbs or slow carbs. These carbohydrates are immediately identifiable as they still strongly resemble their natural original form. Good carbs are high in fiber and often supply us with other important nutrients. The best example of a good carb would be the humble sweet potato. It still has sand on it when you buy it in a shop and it has undergone absolutely no processing. The sweet potato can easily be placed on the ‘extremely good carb’ side of the carbohydrate spectrum.

Ok so it is Unprocessed. Why Else is it a Good Carb?

When we rate a carb we like to look at how it affects our blood sugar levels (and insulin response). In “sciencey” language we call this the ‘Glycemic Index‘ or GI. The glycemic index is the rating we give a particular carbohydrate in terms of how fast our bodies can digest it. In the case of the sweet potato, our body needs to digest it from scratch. The sweet potato is also full of good fiber meaning our bodies have to do a bit of work to digest the carb. As a result of this, the body ends up digesting the sweet potato slowly and the result is a slow release of glucose into our blood stream over a period of time. Therefore on the Glycemic index the sweet potato has a very low score which is great! The end result is we feel fuller for longer, we have a much higher nutrient intake and we end up having a more stable mood. Win win all around (1).

On that note here are some delicious Paleo sweet potato recipes to try tonight.

Bad Carbs

On the opposite end of the spectrum we have bad carbs, simple carbs or fast carbs. These carbs are generally of the processed kind.

An example of this would be a processed cereal like corn flakes. Just stop for a moment and think, what did corn flakes used to be before they were processed and put into a box? The answer is corn! Yes, so we as humans decided that it would be a great idea to harvest the corn, cook it, flatten it and bake it (with all kinds of additives) and eat it breakfast cereal. So here is the problem, the corn flakes are already so highly processed that by the time it reaches our digestive systems there is hardly any work for our bodies to do.There is no fibre to slow digestion down, and no naturally found nutrients to warrant any advantage to eating the cereal (any nutrients are added artificially by the cereal company). The glucose from the cereal will be released into our body extremely quickly causing a spike in our blood sugar levels. The end result will be that within an hour we will most likely be hungry again and craving more fast carbohydrates (2,3).

If we had to place the corn flakes on the glycemic index we would find them with a fairly high score, almost close to normal white sugar. Pretty shocking.

The Grey Area

Remember we spoke about the spectrum? Well let’s talk a bit about the carbs in between. For instance, fruit. Fruit is completely natural and unprocessed but it is not necessarily a good carb. In fact in some instances (depending on the fruit) we can refer to certain fruits as simple or fast carbs.

Fruit like grapes are very high in sugar and are also low in fiber so they are quite high on the glycemic index. Whilst fruit like berries or strawberries are full of fiber and nutrients and low in sugar so end up being quite low on the glycemic index.

This is why it is obviously best to try understand the context you are viewing a specific carbohydrate in. Bananas and grapes may be fine for someone who is cycling in a long distance race but strawberries will be better for someone who is mainly at their desk (4). Obviously at any stage it will be better to reach for fruit than a candy bar.

See also: 7 Benefits of the Paleo Diet for Athletes

The Paleo Diet and Carbohydrates

Quite often the Paleo diet gets painted as a low carbohydrate or no carbohydrate diet. This couldn’t be further from the truth. The Paleo philosophy is underlined by a few basic principles, one of which is that nothing is eaten which would not have been available to our ancestors in the Paleolithic era. Naturally of course this excludes modern day processed (bad) carbohydrates and only includes natural, unprocessed (good) carbohydrate sources which are perhaps not traditionally viewed normally as sources of carbohydrates.

Remember that even though some unprocessed good carbs and certain fruits are allowed on the Paleo diet, if you are trying to lose weight it is best to limit these around exercise.

Find the complete Paleo shopping list here!

Good Carbs vs Bad Carbs – High Carb, Low Carb and No Carb
Anthea Poppmeier



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The Red Tea Detox

✨ My Keto Blueberry Muffins Recipe

Posted on April 14, 2019 By In Diet With no comments

I’ve shared this recipe before in my collection of nut butter recipes and it’s also the same recipe I use to make keto waffles and pancakes. It’s a very versatile recipe!

I made a few simple changes in my last two batches though, and totally PERFECTED this recipe for Keto Blueberry Muffins.

Keto Blueberry Muffins Recipe

Keto Blueberry Muffins Recipe - Low Carb and Gluten Free

The “magic ingredient” to my keto muffin recipe is nut butter.

I especially love working with the Legendary Foods Flavored Nut Butters because they’re already deliciously flavored and super low carb. But I’ve baked with regular almond butter, Pili Nut Butter, even Macadamia nut butter would be great.

For this recipe I used the Legendary Foods Blueberry Cinnamon Bun Almond Butter to make delicious low carb blueberry muffins, because it’s already full of real blueberries.

📲 Legendary Foods Keto-Friendly Flavored Nut Butters
Our discount code is LOWCARBTRAVELER

Blueberry Almond Butter - Low Carb and Keto Friendly

I like to add even more blueberries to this recipe for “very berry!” muffins, but that’s totally optional and depends on how “carb stingy” you are. 😉

Keto Almond Flour Recipes - Low Carb Blueberry Muffins

Low Carb Blueberry Muffin Recipe – Keto Friendly!

📝 Ingredients:

  • 1/2 cup Legendary Foods Blueberry Cinnamon Bun Almond Butter, room temperature
  • 4 Large Eggs
  • 2 TBSP Melted Butter or Coconut Oil *
  • 1/4 Cup Almond Flour
  • 1 TBSP Sweetener *
  • 1 tsp Baking Powder
  • 1 tsp Cinnamon
  • 1 tsp Vanilla
  • 1/4 tsp Salt
  • Optional: 35 or 70 grams of diced blueberries *

Keto Baking with Swerve Low Carb Brown Sugar

📌 Notes & Options

* You can use any keto friendly nut butter (almond butter, macadamia butter, pili nut butter, etc) or any of the flavors from Legendary Foods to make different flavors of muffins – like Apple Pie or Pecan Pie muffins instead of blueberry. 🍎🥧😍

* You can also get creative with add-ins like walnuts, sugar free chocolate chips or blueberries for example.

* If you use 35 grams of blueberries and make 10 muffins, they come out to about 2.5 net carbs each. I’ve doubled the blueberries (70 grams) and made 8 larger muffins at about 4 net carbs per muffin.

* I usually use 1 TBSP of Granular Swerve as the sweetener because it measures the same as sugar and leaves NO aftertaste in my low carb recipes.

If you use a different sweetener, use the equivalent to 1 TBSP of sugar.

* This time I used TWO tablespoons (2 TBSP) of Swerve, Brown Sugar Replacement and they turned out WAY better! 😍

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🥥 I also used a liquid MCT C8/C10 oil this time instead of my usual coconut oil (which is solid and has to be melted for this recipe).

I’ve been using these FBOMB MCT Packets in my morning coffee so I had one on the counter. It turns out the packets are exactly 2 TBSP of oil – perfect!

I was just going for convenience, but I was pleasantly surprised to discover they were WAY more moist than previous batches using melted butter or regular coconut oil. 😉

MCT Oil C8 C10 - Keto Coffee On The Go

That plus the (extra) Swerve Brown Sugar combined made this the BEST batch of blueberry muffins I’ve ever made in my keto kitchen. Swerve Brown really enhanced the flavor and they were super moist!

Directions:

It helps if your eggs are not TOO cold, to prevent the melted butter or oil from clumping on you (not an issue with the liquid MCT oil). You definitely want your nut butter to be room temperature too.

I usually whisk my eggs first and set them aside on the counter while preparing everything else.

Preheat the oven to 350 degrees.

Stir together the first three ingredients (eggs, nut butter & oil/butter) until smooth. Add the other ingredients. Mix well. I find it easy enough to mix the ingredients by hand with a large spoon, without using a hand mixer.

If you’re adding in crushed nuts, chocolate chips or diced blueberries you’ll want to fold those in at the end. I use frozen blueberries and dice them in half or quarters – then put them back in the freezer until I’m ready to fold them in, just before baking.

Use a silicone muffin mold, grease a muffin tin liberally or line a muffin tin with muffin papers. (After trying all three, I highly recommend silicone baking molds!)

Dip out 1/4 cup of batter for each muffin to make 10 muffins, or 1/3 cup for 8 larger muffins.

⏱ Bake at 350 degrees until golden brown.

Check after 10 minutes. Depending on your oven and the size of your muffins, they could take 15-22 minutes. They are done when a toothpick comes out clean.

Silicone Molds - Keto Baking Tips

I got this silicone baking set on Amazon and totally FELL IN LOVE with it!

I will NEVER bake with muffin papers or a traditional muffin pan again. 😛

Without even greasing or spraying it, the muffins come out SO easy and so clean!

Keto Baking with Silicone Molds

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That silicone set comes with mini molds and individual muffin molds too which is perfect for your low carb meal prep and for making keto fat bombs, and also making a full muffin recipe. This was such a GREAT find. ♥

The muffins turned out beautiful and delicious as usual!

Gluten Free Blueberry Muffins Keto Recipe

I use the Free MyFitnessPal Recipe Calculator to enter in my ingredients based on my own labels and the amounts I use, and the number of servings I make it into, which makes logging your portions super easy.

This exact same recipe makes AMAZING blueberry waffles & pancakes too. 😉

Keto Waffles Recipe - Gluten Free and Low Carb

Nut Butter Recipes

YES, this was all made with nut butter! 🙂

Legendary Foods Flavored Nut Butters
(our discount code is: LOWCARBTRAVELER)

You can use ANY nut butter you prefer, BUT…

I don’t personally know any other nut butter that has the flavor and texture of Legendary Foods, and tastes THIS amazing straight out of the jar off a spoon!

If you use a plain nut butter you’ll want to add ingredients or something to flavor and/or sweeten your nut butter recipes, which will of course increase the carb count.

Not only are Legendary Foods nut butters SUPER RICH, they are VERY low carb.;)

Their nut butters are made with real ingredients too, such as real apple bits in the Apple Pie Almond Butter and real blueberries in the Blueberry Cinnamon Bun nut butter. They’re all keto friendly too! ☑

Nut Butter Recipes

That Apple Pie nut butter is delicious too. It’s GREAT on crisp cucumber slices or celery. I actually ran out of Blueberry Cinnamon Bun nut butter on my last batch of muffins, so I mixed the Blueberry and Apple butters together and… WOW! 🙂

Those turned out amazing, especially with extra blueberries…

Keto Breakfast Recipes - Blueberry Muffins

Then I thought we might as well add in some more fun flavors (lol) and found a bottle of ChocZero low carb Peach Syrup to drizzle over the Apple Blueberry Muffins. 🍑

Low Carb Peach Syrup for Keto Recipes

Our coupon code for ChocZero syrups & chocolates is: TravelingLowCarb (use that code at checkout for our discount)

I put a pat of butter on a muffin, still steaming hot right out of the oven, and drizzled just a bit of the Peach syrup on it. Once I put the warm top back on the muffin and that all melted together… WOWSA. 😉

What a nice breakfast treat!!

Keto Breakfast Ideas and Meal Prep Recipes

Keto Products & Discount Codes

To make it easy for you, here are all of the products and discount codes I mentioned in this post. If you decide to place an order, I want to make sure you get the best deal possible. 😉

I also added a silicone loaf mold, because I just ordered that myself this morning…

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Legendary Foods and ChocZero are on Amazon too, but our discount codes don’t work there – only on their websites using the links above.

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Sometimes I just work with whatever I have on hand, or stand in front of my keto pantry until a delicious idea strikes me. Combining what was left of both flavors of nut butter and adding a drizzle of peach turned out amazing! 🙂

Getting Creative With Low Carb Ingredients in Your Keto Pantry

This is TWO empty jars of Legendary Foods Apple Pie and Blueberry Cinnamon Bun nut butters, lol – they’re THAT good!

I just restocked, and can’t wait to get my next order. 😉

A jar lasts me awhile because it only takes 1/2 cup of the nut butter to make a batch of 10 muffins, which is great for meal prep.

Otherwise I mix it half and half (50/50) with coconut oil and put it in candy molds to make super low carb DELICIOUS keto candy (also called fat bombs).

You can see some of my yummy candy creations in my Nut Butter Recipes post.

Homemade Low Carb Candy - Keto LCHF Fat Bombs

So simple, and so great to keep on hand for portion-controlled treats! 💗

Best Keto Muffins Recipe

Have you tried this keto muffin recipe yet?

I would love to hear your experience with this recipe, any modifications you made to it, and whether you’ve used it for pancakes or waffles yet – or what other creative ways you’ve used it.

It makes great a great loaf too, so I’m making a Low Carb Banana Nut Bread loaf next. Stay tuned for that recipe. I miss banana nut bread with coffee!

I’m off to find a silicone mold for loaves (found one!) because it required entirely too much patience to successfully remove it from a normal baking dish when I made zucchini bread with this recipe. 😛

Best,
Lynn Terry,
aka @LowCarbTraveler

p.s. This special ends tonight (Sunday, April 14th) at 11:59pm Eastern, but right now you can get 20% off any of their Pecan Pie nut butters. If you want other flavors instead, use our regular coupon code: LOWCARBTRAVELER to still get a discount.

Legendary Foods Sale

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Sea Salt Vs Kosher Salt (Is One Healthier Than the Other?)

Posted on April 14, 2019 By In Diet With no comments

Salt has perhaps one of the most interesting histories of all the possible seasonings available to us in the modern age. Salt was in fact one of the most sacred and precious trading commodities at one time. In Roman times a soldier was partially paid in salt and if he was deemed a poor soldier he was ‘not worth his salt’ and his salary was cut (1). Much of the world’s exploration came about through salt routes and the great wealth of Venice was built as a result of the essential mineral. To fully delve into how salt shaped civilizations would require an entirely new article.

Sea Salt vs Kosher Salt

Obviously salt tastes incredible but more importantly in a time without refrigeration salt was essential for the preservation of food and as a vital antiseptic (certain bacteria have trouble with growing in a salty environment)

Unfortunately in today’s modern age salt has been blamed for a multitude of health problems.

What exactly is salt?

Well salt as we know it is a mineral made of two different elements, sodium (Na) and chlorine (Cl). In the human body as well as in animals this mineral is essential for survival. For this reason animals still seek out natural salt licks and farm animals are given salt as a supplement

Fast-forward to today and salt is no longer just salt. We’ve complicated matters. You can choose from sea salt, Kosher salt, Himalayan salt or regular table salt to just name a few. Is there any merit in different types of salt? Or is salt just salt.

Lets compare Sea salt and Kosher salt

Sea salt

As the name suggests, sea salt comes from evaporated seawater. Sea salt may contain different levels of minerals depending on where it was harvested, and due to increasing levels of pollution-sea salt may contain heavy metals like mercury or lead.

In terms of taste and texture, sea salt is generally made of bigger salt crystals, which may mean that you add more to your food than when you use refined salt. Depending on where your sea salt is from it is likely to contain unique flavours and minerals, which could be lost during the cooking process.

Claim to culinary fame: Sea salt is normally more pricey than other salts so reserve the flavour by adding it to dishes on serving or at the table to your own plate.

NOTE: The trace amounts of pollutants are really nothing to worry about, as you will be using such a small amount of salt. For it to be a problem you would have to be ingesting extremely large amounts of salt, which is impossible.

Kosher salt

Kosher salt has religious origins. In the Jewish faith, Kosher meat is made by removing all the surface blood. In order to do this the Kosher salt is utilized to absorb the blood. There is no real difference between Kosher salt and regular salt, only that the salt flakes may be slightly larger and the Kosher salt is normally free from added iodine and additives like anti-caking agents.

Claim to culinary fame: The larger flakes of salt hold onto much more moisture in comparison to other salts so use this salt especially when a recipe calls for it or for salting meat before cooking. It will help keep any cut of meat far more juicy and tender.

Verdict

Firstly when it comes to the sodium content of each salt they are the same gram for gram, so no winners there.

Secondly both sea salt and Kosher salt are the purer salts available so you will win in terms of not ingesting any unwelcome additives. However, what you will be missing out on (from table salt) is the Iodine supplementation, which is found in regular old table salt. For this reason it is best make sure you are still eating foods rich in iodine such as eggs, fish, dairy or even an external store bought iodine supplement. Iodine is important to prevent a deficiency, which can cause issues with your thyroid as well as other health problems (2).

Thirdly, there may be some other mineral differences but they really are hardly worth mentioning as the amount of minerals in the salt that you add to your food is in such tiny amounts.

Finally, we’ve concluded salt really is salt and it’s all up to your culinary skills and preference when cooking your favorite Paleo meal.

Pass the salt?

Sea Salt Vs Kosher Salt (Is One Healthier Than the Other?)
Anthea Poppmeier



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Green Tea vs Coffee (+ The Health Benefits of Each Drink)

Posted on April 13, 2019 By In Diet With no comments

Generally speaking most of us have already picked our corner. We are either coffee or tea lovers. We are also fiercely protective of our perfect cup of morning happiness.

Green Tea vs Coffee

In the health and fitness circles many have turned towards green tea specifically for its many claimed health benefits. In fact entire supplement ranges such as fat burners market themselves by claiming the ‘fat burning effects’ of green tea.

Both coffee and green tea contain caffeine and both can be consumed without sugar and milk. Should we be picking one and not the other or is there space in a balance Paleo lifestyle for both?

The competitors

Green tea

Green tea is one of the healthiest drinks on the planet, it is basically water with super powers. The benefits of drinking green tea are enough for an entire article on its own, so let’s just discuss a few of these benefits.

Health Benefits of Green Tea

Increased fat burning and improved physical performance

As we mentioned, most supplements claiming fat burning normally contain green tea. Now we cannot vouch for the supplements themselves but green tea itself has been shown to increase fat burning and temporarily increased our metabolic rate (1,2)

Before you get too excited realize that this may or may not work for everyone. It is also not a miracle cure all and will only be effective on top of a host of other efforts. In one study green tea increased energy expenditure by 4% so its not enough to be a weight loss miracle (3)

Decreased risk of cancer

Green tea contains powerful antioxidants called catechins . The beauty of this is that Green tea consumption has been shown to help in the reduction of the risk of certain cancers such as breast cancer and prostate cancer (4,5)

Green tea originated in China over 3000 years ago and to this day is still China’s most commonly consumed tea (6)

Immune Boosting Effects

The catechins which we ingest from green tea not only help with reducing cancer but studies have shown that they also work to kill bacteria and inhibit viruses (7, 8)

One specific targeted area where the catechins help the most is in our mouth. Streptococcus mutans, one of the harmful bacterias in our mouth is inhibited by green tea consumption which means reduced plaque formation and best of all a better smelling breath (9).

How to drink it:

For maximum benefit do not pour boiling water directly over the leaves/ bag of green tea. Rather use the water just before it boils and allow to steep for 3-5 minutes.

Try not to have green tea with meals or directly after meals as the caffeine content of the green tea can interfere with nutrient absorption.

If you have any trouble sleeping rather consume your last cup of tea at least 6 hours before bedtime.

Less is more when it comes to green to so 2-3 cups per day is the ultimate dosage of powerful antioxidants. Any more and you can increase the risk of toxicity to the liver (10)

Coffee

There are so many different ways to brew and consumer coffee. To be clear for the purposes of the Paleo lifestyle-we are not talking about flavored, syrup laden coffees from various coffee chains. We are talking about coffee in its purest form. Black and unadulterated made fresh from the ground bean and not from instant junk.

Increased fat burning and improved physical performance

Studies have shown that the caffeine in coffee can boost the metabolic rate temporarily (11) and increase the burning of fat.

Due to coffee’s caffeine content, it shares this benefit with green tea, so no extra points for green tea here.

Decreased risk of cancer

Another health benefit shared with green tea is a lowered risk of certain types of cancer.

However in the case of coffee it is specifically liver and colorectal cancer.

Studies show that coffee drinkers have a 40% less chance of liver cancer, and 15% less chance of colorectal cancer (12, 13)

So in terms of this benefit both coffee and green tea come out on tops. Both are beneficial in preventing and decreasing the risk of very different types of cancer.

Coffee makes us happy

This might be our favorite benefit. We all know how coffee can make the world a better place early in the morning on a Monday.

What is incredible though it that this is a real studied benefit and not just our imagination. In a study, it was found that women who drank and average of 4 cups of coffee per day had a 20% lower risk of suffering from depression (14)

How to drink it:

When it comes to coffee, fresh coffee is the answer. Not your dehydrated granulated types or your sugary flavored instant coffees. Filter coffee or espresso comes out on top for maximum delivery of antioxidants and nutrients.

Who to choose?

BOTH! undoubtedly, both green tea and coffee have incredible benefits. As we have illustrated, many of the benefits are similar but they each have a unique place in our daily Paleo lifestyle. Choose your coffee in the morning and change to your green tea later in the day, or make a Paleo inspired green ice tea to naturally flavor your water.

Green Tea vs Coffee (+ The Health Benefits of Each Drink)
Anthea Poppmeier



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Keto Challenge Week One Weigh-In

Posted on April 12, 2019 By In Diet With no comments

It’s time for the Week One Weigh-In if you’re participating in the Spring Keto Challenge. You can post your update in the group thread, or here on this post if you prefer (or if you’re not on Facebook).

It’s never too late to start! The challenge is FREE and you can join us today if you haven’t already. New people join in every single day. 😉

You’ll find all the Weigh-In threads in the pinned post at the top of the private group, along with Challenge Details and Group Details. That post is updated every Wednesday with the new weigh-in link for the week.

Keto Challenge Week One Weigh In

The weekly weigh-ins are just for accountability, of course… The lifestyle change is the REAL goal! ❤

You may notice great weight loss the first week or you may start off slow. You’ll discover there are many “holds” and fluctuations and even temporary gains on the scale as part of a VERY normal weight loss trend…

Just power through those!

Focus on feeling GREAT knowing you are eating healthy, changing habits & getting stronger. Those are BIG achievements to celebrate. 💪🥦

If you have questions, see:

2019 Spring Keto Challenge Details

And: Keto Challenge Questions… Answered!

… or leave a comment here and just ask. 🙂

 

Until I get my next Food Diary written and sent out to you, here are some updates I shared on my Facebook Page to give you some ideas…

 

Oh – and this is where I had a low carb picnic lunch yesterday. 🙂

 

How are things going with you?

Don’t forget to weigh in this week…

Leave a comment and let’s chat!:)

Best,
Lynn Terry,
aka @LowCarbTraveler

 

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Coconut Oil vs Olive Oil (Which is Healthier?)

Posted on April 12, 2019 By In Diet With no comments

As most Paleo followers know, not all edible oils are created equally. For this reason we spend a lot of time reading labels and making many buying decisions based on the inclusion or exclusion of certain oils.

Olive Oil vs Coconut Oil

One of the main principles of Paleo is to eat food, which was available to us during the Paleolithic era. It is also crucial that the food is as unprocessed as possible. Obviously when it comes to any oil on the market a certain amount of processing was neccessary to reach the beautiful oil we recognise. The key here though is to avoid any oil, which requires processing on a much larger scale. 

It is also the reason that there is a definitive list of oils acceptable when following the Paleo philosophy. Two such oils are coconut oil and olive oil. Except more recently olive oil has been pushed to the end of the list and forgotten about. Are we correct in focusing more on coconut oil, or do we need to give olive oil equal respect?

Both coconut oil and olive oil are composed of 100% fat and the nutritional differences therefore boil down to the type, quality and ratio of fats in each oil. The purpose of the oil is also an important fact e.g. use for cooking etc.

Olive oil

Olives and as such olive oil has been around for centuries and existed in most ancient civilizations. Many claim that the low incidence of heart disease in the mediterranean populations have olive oil to thank.

The extraction process of olive oil is extremely simple. Olives are simply pressed and olive oil is extracted. Unfortunately some companies have started using chemicals or heat when extracting the olive oil which obviously changes the positive qualities of the olive oil. Other companies also sneakily incorporate other less desirable oils into their olive oil to lower the price. For this reason it is important to read labels to ensure you are buying a high quality, cold pressed pure virgin olive oil.

When olive oil is extra virgin and cold pressed it has the following nutrient composition

Per 100g (2):

Moderate amounts of Vitamin E and Vitamin K

  • 13.8 % Saturated fat
  • 73 % Monounsaturated fat
  • 10 % Polyunsaturated fat
  • 9.7% Omega 6
  • 0.76% Omega 3

As a result of its composition using olive oil in our diet gives us many health benefits. A few of these are:

  1. Olive oil protects against cancer and coronary heart disease (3)
  2. Olive oil might have a protective effect when it comes to depression (4)
  3. Olive oil has numerous anti-inflammatory properties (5)
  4. Olive oil prevents stomach ulcers due to antibacterial properties (6)
  5. Olive oil has a positive effect on Type 2 Diabetes (7)

Can you cook with olive oil?

One of the main concerns most people have regarding olive oil is its ability to withstand high temperatures when we cook with it. This is because different oils have different heat thresholds at which they become damaged and lose their health properties. 

Rest assured that unless you are frying your food over an extended period of time (repeat frying) your extra virgin olive oil is actually very stable when heated (8).

Coconut oil

Coconut oil has recently become popular again after being demonised for over a decade. Coconut was previously considered unhealthy due to it containing high levels of Saturated fat. The truth of course is that populations who live off coconuts, coconut oil and coconut cream are streets ahead of westerners in terms of their health.

The Tokelauans and the Pukapukans are both populations of islanders who live in the South Pacific islands, off the coast of New Zealand. Their diets comprise of a large percentage of coconut products and are therefore very high in Saturated fat. The interesting thing though is that upon studying these populations it was found that none of them suffer from common Western diseases of lifestyle such as heart disease (which is often blamed on Saturated fat) (9).

Unrefined coconut oil nutrient composition

Per 100g (10) :

Coconut oil is quite simplistic in its composition

  • Almost 90% Saturated fat (86 %)
  • 6% Monounsaturated fat
  • 2% Polyunsaturated fat

A few of the many health benefits of coconut oil:

  1. Increased energy and endurance
  2. Increased satiety, decreased hunger
  3. Great source of Medium Chain Triglycerides
  4. Source of lauric acid
  5. Can help reduce belly fat

I’ve heard Coconut oil is great to cook with-is this true?

Yes! Undoubtedly cooking with coconut oil is completely safe and is the most stable of all the cooking oils, especially at high temperatures. The other advantage is that your vegetables will taste even more delicious when stir fried in coconut oil.

The verdict: Coconut oil vs. Olive oil

There is no clear winner here. The ancient Mediterranean populations of Greece, Spain and Portugal are most definitely not wrong about olive oil. The islanders of the South Pacific are equally not wrong about their coconut oil. Both coconut oil and olive oil have clear health benefits along with specific cooking and taste related benefits. 

Coconut oil is great to bake Paleo goodies with as the flavour of the oil lends itself to both savoury and sweet recipes. Try these delicious coconut bread recipes to start with.

Olive oil is simply heavenly when poured over salads or vegetables before serving. It is also a great oil to use to make homemade Paleo mayonnaise  or a fresh basil pesto.

Coconut Oil vs Olive Oil (Which is Healthier?)
Anthea Poppmeier



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Keto Food Diary: Wednesday’s Low Carb Meals & Macros

Posted on April 11, 2019 By In Diet With no comments

Keto SnacksMy Low Carb Meals on Wednesday

I had coffee on Wednesday morning and got wrapped up in work so I didn’t eat until almost lunchtime.

I don’t usually eat big meals in the morning anyway, usually a snack type meal around mid-morning.

I had an Atkins Crustless Chicken Pot Pie microwave meal in the freezer so I whipped up another batch of Cheddar Drop Biscuits from the Southern Keto Cookbook and had two of those (wait, 2 1/2 biscuits – lol) and mostly dipped it into the yummy sauce.

(I only ate half the Atkins meal because those biscuits are very filling!)

Easy Low Carb Lunch Ideas with Atkins Meals

Aaron was working from my home office with me yesterday, so he ate the same – plus the other half of my Atkins meal I didn’t finish.

He LOVES the Keto Drop Biscuits btw, which is why I made them again. 😉

All of the recipes in that cookbook are super easy with simple everyday ingredients. You can get it at Costco stores, Barnes & Noble too I think, and on Amazon of course.

The biscuits come out perfect every single time!

Keto Cheddar Drop Biscuits

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I had another biscuit later in the afternoon plus an Iced Coffee from Starbucks. If you’ve read my post at that link you know I just log the HWC (Heavy Whipping Cream) because it’s the only thing in my iced coffee with any macronutrients. 😉

Starbucks Iced Coffee - Keto Friendly

It was a GORGEOUS day here in Tennessee, so Aaron and I went to Smooth Rapids for dinner. It’s a nice local place with kayak rentals and game nights, plus a restaurant with patio seating on the river.

The menu is limited but they do have great wings, and their side salad (the only keto side) is fabulous. It’s a basket full of super fresh spring greens, so I got that with my entree:

Keto Sides Fresh Spring Green Salad

For my meal, I ordered the hamburger steak. It comes with toast & sauce, which I skipped of course. But I did eat the grilled red onions this time, about half of them anyway. They were delicious! 😉

(I don’t normally like onions. It’s a texture thing. I love the flavor though, so I usually scrape them off – but these, I ate!)

Keto Restaurant Meal Ideas - Smooth Rapids, TN

That hamburger steak was PERFECT. Not very photogenic, but so delicious!!

I had three coffees yesterday with Coffee-Mate sugar free hazelnut powdered creamer, plus five waters (40 ounces). Here’s how I logged my meals for the day…

MyFitnessPal Food Diary for Wednesday

MyFitnessPal Keto Food Diary with Net Carbs and LCHF Macros

1680 Calories
19 Net Carbs
Protein: 91 grams
72% Fat, 23% Protein

How To Get Net Carbs In MyFitnessPal (Free)

You’ll notice that Protein is only 23% of my total daily calories, yet I had 91 grams of protein. The recommended daily amount of protein for women is 46 grams a day.

So while I’m eating “high fat” I’m also getting *plenty* of protein.

This is why you can’t go by grams, but rather have to go by ratios or percentages. See this link for a detailed explanation & illustration of proper macro ratios:

Keto Macros & Tracking Made Simple

 

As you can see, eating keto or sticking to a low carb lifestyle doesn’t have to be complicated. I rarely cook and still get by just fine. 😉

I do love making up things like low carb muffins or keto drop biscuits because those can last me several meals. Otherwise I don’t do any intentional “meal prep” – I just keep it simple and keep low carb foods on hand, or go grab dinner somewhere -lol.

Of course you can easily make a hamburger steak & salad at home too. I like to put spinach in mine! See: Low Carb Spinach Burger Recipe

Speaking of muffins, I made some DELICIOUS low carb blueberry muffins this week. I’ll share the recipe with you in my next post, because I made a few modifications and they were even better than usual…

How are things going with you?

Leave a comment and let’s chat!:)

Best,
Lynn Terry,
aka @LowCarbTraveler

 

instagram low carb @lowcarbtraveler @lowcarbtraveler @lowcarbtraveler pinterest low carb

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Breakfast Sausage Paleo Egg Muffins

Posted on April 10, 2019 By In Diet With no comments

Paleo Breakfast Egg Muffins

Paleo Breakfast Egg Muffins

Paleo Breakfast Egg Muffins

Paleo Breakfast Egg Muffins

More Paleo Egg Muffin Recipes:

Egg Muffins in Prosciutto Cups
How to Make Healthy Egg Breakfast Muffins
12 Paleo Egg Muffins for a Protein-Filled Morning

More Sweet Paleo Muffin Recipes:

The Best Paleo Banana Nut Muffins Ever (OMG!)
The Best Coconut Flour Blueberry Muffins (With Crumble Top)
5 Incredible Paleo Muffins to Try (Easy recipes!)
41 Sweet and Savory Grain-Free Paleo Muffins

Breakfast Sausage Paleo Egg Muffins
Jess (Paleo Grubs)



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