Deej’s List of Keto Cupboard Essentials
I’ve complied a list of the top items you should have in your keto kitchen cupboard. You’ve seen all the meals and shakes I prepare. These are my go-to items that utilize several times a week. Read on to determine what you might be missing out on.
When you follow a low-carb or keto diet, your sodium needs increase — especially initially — as a result of changes in the way your kidneys handle sodium.
With decreased carb intake, insulin levels fall significantly. It’s been known for decades that when insulin levels drop, the kidneys excrete more sodium and water, although the exact mechanism isn’t clear.
If sodium isn’t replaced, you’re likely to develop the unpleasant symptoms of “keto flu,” which include headache, fatigue, and weakness.
What’s more, a keto or low-carb diet composed of mainly whole foods doesn’t have a lot of sodium to begin with, especially compared to processed foods. Thus you may want to add more salt, to avoid side effects.
Types of quality salts –
Sea salt: Coarser-grained, flakier, and more subtly flavored than table salt, sea salt comes from evaporated present-day seawater. It may sometimes contain natural traces of iodine.
Himalayan salt: Harvested from salt caves in the Himalayan mountains of Pakistan, this colorful salt ranges from off-white to deep pink and contains miniscule amounts of trace minerals despite common claims for larger amounts.
Kosher salt: Its large size and coarse texture is used in the koshering process to draw fluids out of meat. Kosher salt is never iodized.
I personally do not use or recommend iodized (table) salt.
If you are going to do keto successfully, take care of your health and use olive oil instead of saturated fats. The antioxidants in olive oil will help you absorb the nutrients in the small amount of vegetables that you are allowed to consume. As a liquid fat, olive oil is easy to drizzle onto keto meals.
Also is a great base for making your own sugar-free salad dressing.
HEALTHY COOKING SPRAY
HEALTHY COOKING SPRAY
You probably already use a PAM or similar cooking spray, and cooking sprays are essential in cooking and baking circles. But is it a quality one? I use a ghee cooking spray.
Ghee is essentially butter that’s clarified, then cooked longer than the clarified butter you’d find in French kitchens. As a result, it’s nuttier and more intense in flavor. In the process, milk solids get strained out, making ghee lactose- and casein-free. Ghee is a great choice for those on Keto who want a great-tasting and versatile fat with proven health benefits.
Great For Cooking: Ghee has a very high smoke point of 485 degrees, higher than most oils, making it the perfect Keto-friendly cooking fat.
MAYO w/ OLIVE or AVOCADO
MAYO w/ OLIVE or AVOCADO OIL
Again, on Keto healthy fats are key and integral for energy supply. And mayonnaise is a staple in keto diets and meals so why not make sure its giving yu everything you need. I really like the ones by Hellmann’s. Make sure you’re reading nutrition labels as some brands add sugar to their mayo.
SUGAR-FREE COFFEE SYRUP
SUGAR-FREE COFFEE SYRUP
I didnt mind giving up carbs, treats and sweets but I prefer my coffee with milk and sugar. I can drink coffee black but if I dont have to, why should I? Since keto is typically dairy and sugar free, I needed alternatives. Instead of milk, I use heavy whipping cream. And instead of sugar I found these delicious sugar-free coffee syrups by Torani.
I’ve discussed the benefits of MCT Oil in the past. MCT oil is a supplement often added to smoothies, bulletproof coffee and salad dressings.
As the name suggests, medium-chain triglyceride (MCT) oil contains medium-length chains of fats called triglycerides. Due to their shorter length, MCTs are easily digested and many health benefits are linked to the way your body processes these fats.
MCT oil is most commonly extracted from coconut oil, as more than 50% of the fat in coconut oil comes from MCTs.
1. Promotes Weight Loss in Several Important Ways
There are several reasons why MCT oil may be beneficial when you’re trying to lose weight.
MCT oil may support weight loss by increasing fullness, fat loss, energy burning, ketone production and by improving your gut environment.
2. Instant Source of Energy That Can Also Be Used to Fuel Your Brain
MCT oil is easily absorbed and transported throughout the body. It can be used as an instant source of energy or can be converted into ketones to fuel your brain.
3. May Reduce Lactate Buildup in Athletes and Help Use Fat for Energy
MCT oil can increase fat burning and reduce the need for carbs during exercise. However, it is unclear whether this translates to improved exercise performance.
4. Could Help Manage Epilepsy, Alzheimer’s Disease and Autism
MCT oil may improve brain function, which could have benefits for people with epilepsy, Alzheimer’s disease and autism.
5. Contains Powerful Fatty Acids That Fight Yeast and Bacterial Growth
MCT oil contains fatty acids that have been shown to reduce the growth of yeast and bacteria. Overall, MCTs may have a variety of antimicrobial and antifungal effects.
6. May Reduce Risk Factors for Heart Disease, Such as Weight and Cholesterol.
MCT oil may reduce heart disease risk factors such as weight, cholesterol and inflammation. Adding it to your diet could help lower your risk of heart disease.
7. May Help Control Blood Sugar Levels and Support Diabetes Management.
MCT oil may help manage diabetes by reducing fat storage and increasing fat burning. It may also help you control your blood sugar.
Learn more in detail about MCT Oil at the healthine.com website. Source: https://www.healthline.com/nutrition/mct-oil-benefits
WHEY ISOLATE PROTEIN
WHEY ISOLATE PROTEIN POWDER
1. Whey is an Excellent Source of High-Quality Protein
Whey protein has a very high nutritional value, and is one of the best dietary sources of high-quality protein. It is highly digestible, and absorbed quickly compared to other proteins.
2. Whey Protein Promotes Muscle Growth
Muscle mass naturally declines with age.
Whey protein is excellent for promoting muscle growth and maintenance when coupled with strength training.
3. Whey Protein May Lower Blood Pressure
Whey proteins may lower blood pressure in people with elevated blood pressure. This is due to bioactive peptides called lactokinins.
4. Whey Protein May Help Treat Type 2 Diabetes
Whey protein is effective at moderating blood sugar levels, especially when taken before or with high-carb meals. It may be particularly useful for people with type 2 diabetes.
5. Whey Protein May Help Reduce Inflammation
High doses of whey protein have been shown to reduce blood levels of C-reactive protein, indicating that it can help reduce inflammation.
6. Whey Protein May Be Beneficial for Inflammatory Bowel Disease
Whey protein supplements may have beneficial effects on inflammatory bowel disease.
7. Whey Protein May Enhance the Body’s Antioxidant Defenses
Whey protein supplementation may strengthen the body’s antioxidant defenses by promoting the formation of glutathione, one of the body’s main antioxidants.
8. Whey Protein May Have Beneficial Effects on Blood Fats
Long-term, high-dose whey protein supplementation may lower cholesterol levels. The evidence is very limited at this point.
9. Whey Protein is Highly Satiating (Filling), Which May Help Reduce Hunger
Whey protein is very satiating (filling), even more so than other types of protein. This makes it a useful addition to a weight loss diet.
10. Whey Protein Can Help You Lose Weight
Eating plenty of protein is a very effective way to lose weight, and some studies show that whey protein may have even greater effects than other types of protein.
Learn more in detail about Whey Isolate Protein Powders at the healthine.com website.
Adding flaxseed to the foods you eat regularly can improve your heart health and digestive system. It also can help control your weight and fight cancer.
Flaxseed is high in:
Vitamins and minerals, including most of the B vitamins, magnesium, and manganese
Fiber, both soluble and insoluble
Phytochemicals, including many powerful antioxidants such as lignans. In fact, because it’s a plant, flaxseed is one of the best sources of lignans around, Metsovas says.
Omega-3 fatty acids, key to fighting inflammation. Flaxseed is a mega-source of the plant version of omega-3 called alpha-linolenic acid (ALA). Flaxseed oil is about 50 percent ALA — five times more than walnut oil or canola oil, which are the next highest sources of ALA.
Lower blood cholesterol and blood sugar levels. The soluble fiber in flaxseed has been shown to lower cholesterol, helping to prevent the buildup of plaque, which can clog arteries and lead to high blood pressure, stroke, or heart attack. Fiber is also believed to lower blood sugar levels, which is important for people who have type 2 diabetes.
Reduce bone loss. A study of diabetic rats showed a delay in bone loss after they were fed flaxseed, thanks to its concentration of fatty acids.
Help with weight management. Flax expands when ingested, making you feel fuller. You might want to take flax 30 minutes before meals to control your appetite.
Improve digestive health. The fiber in flaxseed can help relieve constipation and make you more regular.
Increase immunity. ALA has been shown to decrease inflammation, which allows your immune system to function better. Preliminary research suggests that flaxseed can help relieve autoimmune and inflammatory disorders such as rheumatoid arthritis, psoriasis, and lupus.
Fight cancer. Studies show that flaxseed may have a role in fighting cancer, particularly colon and breast cancer. The benefit is based on its high concentration of lignans, which are believed to inhibit tumor growth.
Learn more at the Everyday Health website. https://www.everydayhealth.com/diet-nutrition/tiny-flaxseed-has-big-benefits.aspx
Although psyllium is made up of mostly carbohydrates, the vast majority of the carbohydrates are coming from fiber. This is excellent news for keto dieters because the net carb count is very low.
Psyllium can actually be used quite effectively on the keto diet to increase moisture in baked products — with a boost of dietary fiber as a plus.
It can also assist in symptoms associated with transitioning into ketosis, like constipation.
I primarily use psyllium husk powder in my baked goods for fiber but its has so much more benefits than that. Check out Perfect Keto website to learn more. Source: https://perfectketo.com/psyllium-husk-benefits/
Keto recipes for baked goods substitute wheat flour because of its high-levels of carbs and replaces it with ingredients such as almond flour or coconut flour it’s missing the key ingredient that holds it all together: gluten.
Gluten is a component of wheat flour that helps keep the shape of your bread and prevent it from falling apart. Without gluten, your low-carb goods may not have the right shape or consistency as regular bread would and that is where xanthan gum helps, adding a pinch or two into your recipe can help save your favorite cookie recipe from turning into a shapeless mess as it helps bind and keep all your ingredients together instead of letting it just fall apart.
Xanthan Gum is also great keto-friendly thickening agent for dishes like soups, stews or even gravy without having to worry about extra carbs added to your diet.
Coconut flour is a unique alternative to wheat flour. It’s popular among low-carb enthusiasts and those who have a gluten intolerance.
In addition to its impressive nutrition profile, coconut flour may offer several benefits. These include promoting blood sugar stability, better digestion, heart health, and even weight loss.
Almond flour is a popular alternative to traditional wheat flour. It’s low in carbs, packed with nutrients and has a slightly sweeter taste.
Almond flour may also provide more health benefits than traditional wheat flour, such as reducing “bad” LDL cholesterol and insulin resistance.
For the most accurate recreation of recipes you are much better off, accuracy-wise, weighing ingredients than measuring by volume. I used my food scale practically everyday.