paleo-protein-powder
All posts, Nutrition

Top 10 Best Paleo Protein Powders Reviewed in 2020

Fact checked by Aimee McNew

Best Paleo Protein Powders

Everything you ever needed to know about paleo protein powder

Protein is the macronutrient that can do no harm. We talk it up and pair it with healthy fats to do it justice while we shun carbohydrates without much reason.

The truth is that you need a little bit of everything to keep operations running smoothly.

The body’s need for protein is a highly convoluted discussion topic which leads us to believe that more = better.

While carbohydrate and fat intake waiver with physical demand and workout routines, protein remains just about the same across the boards.

We need quite a bit of it, but too much protein is just that – too much. Some people’s primal lifestyles present more demand for a paleo protein powder, though.

What supplement is right for you?

Check out the benefits of the best paleo protein powder and Whole30 protein powder options on the market.

Product

Details

Rating

OUR #1 RATED

Equip Prime Protein

Equip Prime Protein

  • Good for bodybuilders
  • Easy to dose
  • No natural flavor

4.5 out of 5

Primal Kitchen Primal Fuel Protein

Primal Kitchen Primal Fuel Protein

  • Easy to dose
  • Works with an approved diet
  • Has no flavor

4 out of 5

Paleo PRO Protein Powder

Paleo PRO Protein Powder

  • protein is very strong
  • use the protein anywhere you like
  • protein is easy to measure

4 out of 5

BulkSupplements Paleo Beef Protein Powder

BulkSupplements Paleo Beef Protein

  • Beef protein is strong
  • You can use it in anything
  • You can get this protein in many containers

4 out of 5

Julian Bakery Paleo Thin Protein Powder

Julian Bakery Paleo Thin® Protein

  • Powder works in all foods
  • Made by a company that knows how to cook
  • Powder is balanced

4 out of 5

Not All Paleo Protein Powders Are Created Equal

You can start looking for better paleo diets when you are planning to improve the way that you look, lose weight, and change your confidence.

However, you need to know how to use the diet in a way that will be most helpful to you as a person.

Not all of these diets are the same, and you should begin thinking about which diet you would like to use based on how simple it is, how much accountability you have, and how long a diet cycle lasts.

These top 10 best paleo protein powders on this list that you should try in 2020, and each one of them will make it much easier for you to begin losing weight.

You need a little bit of help to get started, and the rest is handled by the diet plan itself. 

[toc]

Equip Prime Protein

For the performance enhancer


Equip Prime Protein

On the hunt for a lean, clean, chocolate protein supplement? This one has what you want. Just three ingredients make this one of the best paleo protein powder options and one of the best flavored powders on the market.

Most of the flavored options are sweetened with stevia including this one, so avoid it if you’re sensitive to the extract or if you’re looking for a Whole30 protein shake. Otherwise, this protein contains just beef protein isolate and cocoa powder.

We particularly like this brand because their product is also derived from grass-fed cows. Beef protein doesn't only add to muscle strength, growth and mass but it also lends itself well to protecting and recovering  joint surfaces, connective tissue, ligaments and tendons - important factors if you're supplementing your workouts with the stuff!

  • Beef protein isolate includes the benefits of collagen and gelatine. In addition to the protein, you’ll also get a full complex of amino acids and the building blocks of better hair, skin, bones, and nails. Consider this a food product and a beauty product.
  • This is the best protein source for people who want to avoid both dairy and eggs. Whey is more easily absorbed and digested by the body, but it’s not technically paleo while this product fits the bill.
  • Unsweetened cocoa powder is a bit of a “super food.” It contains zinc, manganese, magnesium, and iron. Cocoa is also thought to boost endorphins which could help improve your mood. You can’t argue the joy that chocolate brings to the plate (or the shake).

PROS

  • check
    The protein is good for bodybuilders
  • check
    The protein is easy to dose
  • check
    The protein has no natural flavor

CONS

  • check
    The protein is too much for people on a normal diet
  • check
    You might not like the lack of flavor

PaleoPro Protein Powder

For the athlete who needs to fuel u!


Paleo PRO Protein Powder

We've got no soy, no whey and no sweetener here. Say what?! This is a rarity in the protein powder game, so this brand is a clear winner to us when it comes to transparency and real food ingredients.

They do offer stevia-sweetened powders too, but these aren't compliant Whole30 protein powder options while their classic mix is perfectly acceptable.

So, what IS the stuff made of? A nice mix of egg white protein and beef protein. Basically, it's an easy way to use your blender bottle to eat a nice, hearty, warm breakfast of steak and eggs (well, sort of).

  • PaleoPro's beef protein is sourced from grass-fed cows. These cows aren't treated with antibiotics or hormones, so you can ensure that you're getting the best quality protein imaginable. This is sorely overlooked in many whey or beef protein powders on the market which is one of the reasons this brand reigns superior.
  • This powder doesn't JUST use the egg whites - it uses the whole egg. If eating real food has opened your eyes to anything, let's hope it's that the yolk is where it's at - it being the nutrition! It's also easier to digest than the whites so this powder is less likely to cause digestive distress.
  • At 25 grams of protein per serving, we want to make sure our bodies are actually taking all that in. Rest assured, this powder is highly bioavailable due to its ingredients and minimal denaturing of the beef and eggs. Can you tell we're all about this product? If you're looking for your one-stop shop, this might just be the best paleo protein powder.

PROS

  • check
    The protein powder is easy to dose
  • check
    This powder works with an approved diet
  • check
    The powder has no flavor

CONS

  • check
    The powder is very heavy
  • check
    You might find it to be very grainy

Primal Kitchen - Primal Fuel Protein


Primal Kitchen Primal Fuel Protein

The Primal Kitchen protein is very strong, and it works well for anyone who is trying to upgrade or update their diet.

You will feel much better about the diet plan if you have such a strong protein, and you can even follow their meal plan online if you want to.

You might also want to measure this out for smoothies every day because it helps you get a good start on the day. 

PROS

  • check
    The protein is very strong
  • check
    You can use the protein anywhere you like
  • check
    The protein is easy to measure

CONS

  • check
    The protein is too strong for some recipes
  • check
    The protein has a strong flavor

BulkSupplements Paleo Beef Protein Powder 


BulkSupplements Paleo Beef Protein Powder

The beef paleo powder was made from the meat and bones that would make it the most powerful in the industry. Someone who is trying to make the best possible choice for their diet plan. 

Diet plans are very easy to manage, and they provide you with a very simple way to make the choices that you need to make. You have to remember that it is much easier to use beef protein because it is like eating heavy meats. 

PROS

  • check
    The beef protein is strong
  • check
    You can use it in anything
  • check
    You can get this protein in many containers

CONS

  • check
    The protein might be too powerful for you
  • check
    You might not want to have the beef flavor

Julian Bakery Paleo Thin® Protein Powder 


Julian Bakery Paleo Thin Protein Powder

The Julian Bakery protein powder was made for anyone who is trying to make their body healthier.

This is a great place for people to go when they are looking for a specific way that they can change their body because they might need to have a powder that they can use in all their foods. This powder can cover all the things made in the kitchen in a day. 

PROS

  • check
    The powder works in all foods
  • check
    The powder was made by a company that knows how to cook
  • check
    The powder is balanced

CONS

  • check
    You might not plan to cook with the powder
  • check
    You might need a stronger powder

Perfect Keto Protein Powder 


Perfect Keto Protein Powder

The Pefect Keto protein powder is meant to do two very important things. This particular powder is something that you might find interesting if you are new to keto diets, or it might be the only thing you can use to get results. 

Your body will start metabolizing faster, and you will have a much better sense of yourself because of it. 

PROS

  • check
    You can pick from a few flavors
  • check
    You can get the ketones that you need
  • check
    The powder can be used in anything

CONS

  • check
    The powder might be too powerful for you
  • check
    The powder is grainy

Naked Whey 


Naked Whey

Naked Whey has been stripped down to its bare essentials so that people can use it without worrying about impacting their health too much.

Someone who is trying to make changes to their diet could go with whey protein because they think that that might be better than a normal diet powder. You will feel much better about yourself, and you can fall in line with many different diets. 

PROS

  • check
    The whey is all natural
  • check
    The whey has not been processed at all
  • check
    Whey protein can help activate your metabolism

CONS

  • check
    The protein is not flavored
  • check
    You might not want a protein that is so heavy

Ultimate Paleo Protein

For the “happy gut” enthusiast 


Ultimate Paleo Protein

If you’re looking for a way to compile your supplement intake into fewer individual products, this paleo protein powder could help you narrow down your morning routine.

Like most flavored powders, this contains stevia extract so you can choose whether or not that works for you.

It doesn't impact blood sugar though, and the good ingredients make this a truly healthy choice which we'll explain below.

Overall, the list of ingredients is uniquely designed for a multitude of health benefits and loaded with the best stuff that your body needs!

  • The L-glutamine content - 500 mg. per serving - in this product helps to aid protein synthesis, so you know your body is getting the most from this product whether you’re using it before or after your workout. It’s an amino acid for the muscles! It's also a good natural supplement for sleep, so consider this paleo protein shake a good midnight snack option...
  • L-glutamine can also be beneficial if you’re hoping to heal leaky gut. Gut health is such an important part of the paleo diet and a proper meal plan, so feeding it the right foods to help the good bacteria thrive is crucial. Speaking of the gut…
  • This product contains 2 billion strains of probiotics! How’s that for a protein powder? Probiotics help to assure that the good bacteria in the gut outweigh the bad, leading to endless benefits including better digestion, gut permeability, immunity and more.
  • The inclusion of MCT oil (medium-chain triglycerides) makes this food easily used by the body as energy, so it’s an all-inclusive source of both fuel and recovery. MCTs are thought to potentially aid the body in weight loss as well.

PROS

  • check
    The powder has no flavor
  • check
    The powder is easy to portion
  • check
    The instructions are on the package

CONS

  • check
    The powder might be too heavy for you 
  • check
    The powder might give you too much energy

Sports Research Collagen Peptides Powder 


Sports Research Collagen Peptides Powder

The collagen peptides powder is perfect for many people because it will help them lose weight and activate their body to increase its metabolism.

Someone who is trying to make a change to their body needs to be sure that they have taken a look at their options so that they can begin getting back into shape.

You can use this product with no flavor because it can serve the utilitarian purpose of helping you get back in shape. 

PROS

  • check
    collagen is very good for your metabolism
  • check
    powder has no flavor so it will not get in the way
  • check
    powder is easy to portion in your shakes or smoothies

CONS

  • check
    powder does not add flavor like some others
  • check
    You might find it to be took rainy

Amy Myers, MD Paleo Protein


Amy Myers, MD Paleo Protein

Amy Myers has an unflavored pales protein that will work wonders for most people who are trying to lose weight or get on some kind of diet plan.

You need to be certain that you can change the way that you manage your diet by putting these powders in your shakes, or you could use them in your foods to make them a much healthier version of what you already had.

The paleo powder is just one step, but it was developed by a doctor. 

PROS

  • check
    The powder has no flavor
  • check
    The powder is easy to portion
  • check
    The powder has instructions on the package

CONS

  • check
    You might hate the texture
  • check
    No flavor means it does not add to your food

Our Recommended Paleo Protein Powder

Equip Prime Protein


Equip Prime Protein

The paleo diet that you have chosen should be selected based purely on the results that you think you can get. Most people who are on a paleo diet are trying to lose as much weight as possible, and they will work very hard trying to make that happen.

However, you have to be sure that you have taken a look at the diets to learn which would be most beneficial to you. Some people would prefer a diet that is very involved because they need to have many steps to follow.

Other people would prefer to use a diet that has basic guidelines that they can use to eat well. Choose the diet you rethink is best so that you can get the results that you need, look great, and feel confident.

This article was fact checked for accuracy by Aimee McNew, MNT, a certified nutritionist. As always, this is not personal medical advice and we recommend that you talk with your doctor.

References

​Read More
anti-aging-products-feature (1)
Health & Wellness

Top 10 Best Anti-Aging Creams & Products Reviewed in 2020

Fact checked by Aimee McNew

Best Anti Aging Products

The idea of aging can be terrifying, especially considering how our looks are so closely tied to our self-confidence.

And honestly, it's this fear that often times leaves you in denial, preventing you from taking the steps need to preserve your looks.

The truth of the matter is that the sooner you come to terms with the fact that everyone ages, the sooner you can begin doing something about it.

I am of course talking about anti-aging creams and related products.

But wait, just deciding that you're going to jump on the anti-aging cream bandwagon isn't going to suddenly turn things around for you.

There are tons of anti-aging products out there, and it can be easy to become overwhelmed by them all very quickly.

So what to do?

Spend hundreds, or even thousands of dollars buying every anti-aging product so that you can test them all out?

Well, if you're rich that may be an option, as long as you don't mind wasting a lot of time and effort doing so.

Product

Details

Rating

OUR #1 RATED

BioTrust Ageless Glow

BioTrust Ageless Glow 

  • Powerful blend of plant-based ingredients
  • No synthetic chemicals
  • Absorbs quickly

4.5 out of 5

TRU NIAGEN Age Better

TRU NIAGEN Age Better

  • Very high NAD boost
  • Helps you to age better
  • Provides various other health benefits

4 out of 5

Organixx 7M+

Organixx 7M+

  • Unique ingredients
  • Fights many signs of aging
  • Gluten-free

4 out of 5

BeeFriendly Night Cream

BeeFriendly Night Cream

  • Unique bee related ingredients
  • USDA certified
  • Easy to use

4 out of 5

Kiss Red E Anti Aging Face Cream

Kiss Red E Anti Aging Face Cream

  • Large bottle
  • Made in the USA
  • Cruelty-free

4 out of 5

[toc]

For the rest of us however, there is a better option: reading reviews on the best anti-aging products on the market to get an idea of what works, what doesn't and what you should be using.

This will save you a lot of time, and a lot of money.

That's why in this review we're going to take a look at the top 10 best anti-aging creams and products you can buy in 2020.

When we're done here you'll be ready to make an educated decision on which anti-aging product is best for you.

Just remember that some products are better for some people, while others are better for other people. Take into consideration your own needs and situation before making a purchase.

With that said, let's get started!

BioTrust Ageless Glow 


BioTrust Ageless Glow

Topping our list is this facial serum product designed for anti-aging, and healthy skin. Made in a top-tier certified GMP facility, and free from harmful synthetic chemical, this is definitely a high-end skincare product.

Using a variety of all-natural ingredients such as Squalane, Majestem, and Senestem, this product promotes brighter, firmer, smoother looking facial skin. And just to be clear, the ingredients are plant-based, and the product is not tested on animals. 

The product also absorbs quickly, meaning you won't be dealing with sticky or oily residue like with many other facial products. It also provides various anti-aging benefits such as fighting wrinkles, lines, and sun damage. 

PROS

  • check
    Powerful blend of plant-based ingredients
  • check
    No synthetic chemicals
  • check
    Absorbs quickly

CONS

  • check
    Very expensive
  • check
    Can take up to 7 days to see results

TRU NIAGEN Age Better


TRU NIAGEN Age Better

Next up on our list is another supplement that you take orally. This may seem surprising given this list's focus on creams, but this product is the real deal, working to boost NAD levels which helps to regulate metabolism, and slow aging. 

NAD is a coenzyme, and having health levels of it is important for a variety of reasons. In addition to regulating metabolism, this product also works to energize your cells, boost muscle recovery, and reduce the effects of aging. 

In fact, this product boasts the ability to increase NAD levels by up to 60% based on a 1000 mg dose. It also works to help counter the effects of alcohol consumption, poor sleep cycles, and sun exposure. 

PROS

  • check
    Very high NAD boost
  • check
    Helps you to age better
  • check
    Provides various other health benefits

CONS

  • check
    Not for people with heart problems
  • check
    Very expensive

Organixx 7M+


Organixx 7M+

Speaking of unique anti-aging products, this one is a real wonder as well. Containing seven of the world's most powerful fermented mushrooms, this product supports mental clarity, immune health, and concentration. 

Maybe I should clarify, this isn't a facial cream, but rather a dietary supplement that is taken orally. It contains no artificial flavors, preservatives, and is both vegan, and gluten-free. 

The way this product works to promote anti-aging is mainly through its anti-inflammation properties. It's also reported to detoxify the body, and reduce aches and pains as well. 

PROS

  • check
    Unique ingredients
  • check
    Fights many signs of aging
  • check
    Gluten-free

CONS

  • check
    Not a facial cream
  • check
    Very expensive

BeeFriendly Night Cream


BeeFriendly Night Cream

As the name implies, this product contains several bee related ingredients such as Royal Jelly, Beeswax, and Raw Honey. Worry not though, it's also certified cruelty-free so no bees (or other animals) were harmed in its making. 

Another unique property of this product is that it's USDA certified, which is pretty rare among skincare products. This is thanks to its all organic ingredients, such as the ones mentioned above. 

This nighttime moisturizer works while you sleep, helping to eliminate signs of aging and prevent damage from free radicals. It also helps to promote collagen and cell regeneration for all ages too. 

PROS

  • check
    Unique bee related ingredients
  • check
    USDA certified
  • check
    Easy to use

CONS

  • check
    Texture described as "heavy"
  • check
    Some customers don't like the smell

Kiss Red E Anti Aging Face Cream


Kiss Red E Anti Aging Face Cream

This anti-aging product is popular with celebrities, especially those in Korea, and for good reason. Coming in a big 4oz bottle, this product works to reduce the appearance of lines an wrinkles, while also reducing the puffiness as well. 

Made in the USA, and certified cruelty-free, this product has also been dermatologist tested, and formulated without chemical such as Phthalates, Parabens, Petrolatum and SLS. 

PROS

  • check
    Large bottle
  • check
    Made in the USA
  • check
    Cruelty-free

CONS

  • check
    May increase sensitivity to sunlight
  • check
    Not FDA approved

Kleem Organics Anti Aging Cream


Kleem Organics Anti Aging Cream

It isn't often that a company will guarantee the effectiveness of their product, but in this case you are guaranteed to get deeper hydration for 72 hours. In fact, this retinol based product is guaranteed to promote both collagen, and elastin production. 

As one of the rare skincare products that's advertised for both men and women, this anti-aging cream gives you a firmer, more radiant look thanks to its blend of Green Tea, Vitamin E, Hyaluronic Acid, and its 2.5% retinol content. 

Another thing worth noting is that this product is alcohol free. This will help to ensure that it won't dry out your skin, and negate all the positive properties that it has. It's also endorsed by PETA, and is certified cruelty-free. 

PROS

  • check
    No alcohol
  • check
    Guaranteed to work for 72 hours
  • check
    No animals were harmed to make this product

CONS

  • check
    Bottle appears bigger than it really is
  • check
    May be too strong for some people's skin

TruSkin Naturals Moisturizer Cream


TruSkin Naturals Moisturizer Cream

This particular moisturizer cream is known for its powerful blend of natural ingredients including Vitamin C, Vitamin B5, Green Tea, and more. This combination of ingredients just about does it all - from anti-aging, to fighting breakouts, and even shrinking pores. 

As if that weren't enough, the massive amount of Vitamin C also helps this product to fight sun damage such as dark spots, sun spots, and unsightly aging spots. If you spend a lot of time in the sun, this may just be the anti-aging product for you. 

It should also be mentioned that TruSkin Naturals is greatly dedicated to providing you with an outstanding customer service experience. In fact, they offer a 100% satisfaction guarantee, and will give you a full refund if you don't like the product. 

PROS

  • check
    Lots of Vitamin C
  • check
    Fights sun damage
  • check
    100% satisfaction guarantee

CONS

  • check
    Some users say it smells bad
  • check
    Bottle design isn't the best

InstaNatural Retinol Moisturizer 


InstaNatural Retinol Moisturizer

The second retionol product on our list also works to diminish signs of aging such as wrinkles, fine lines, etc., but also takes the fight to acne and dark spots as well. It also works to smooth out uneven facial tone too. Very versatile. 

Another great perk of this product is the fact that it's gentle enough for first time retinol users, but effective enough to be useful in more advanced skincare regimens. Whether this is your first retinol product or not, this is a great choice. 

One of the main things that this product focuses on is giving your skin tone a brighter look overall for a healthier look. It also works to hydrate and "plump" your skin, making you look younger, and more attractive as result. 

PROS

  • check
    Good for first time retinol users
  • check
    Helps fight acne
  • check
    Evens out skin tone

CONS

  • check
    Product quality can be inconsistent
  • check
    Some users say it feels "heavy"

Body Merry Retinol Moisturizer


Body Merry Retinol Moisturizer

If you're looking for more bang for your buck, this anti-aging product is for you. With its big 3.4 oz bottle, you get around twice the volume of most other competing products. Great for bargain hunters looking to save a little cash. 

In addition to combating the signs of aging such as fine lines, wrinkles, and sagging skin, this retinol moisturizer also works to prevent breakouts as well. And if that weren't enough, it is also packed with anti-oxidants, and nutrients for healthy skin. 

If you're an animal lover who's opposed to animal testing you'll also be happy to know that this product is Leaping Bunny certified, meaning that it's cruelty free. Fighting animal cruelty and signs of aging is a win-win! 

PROS

  • check
    Fights breakouts
  • check
    Very cost effective
  • check
    No animal testing

CONS

  • check
    New formula contains alcohol
  • check
    Customer service is reportedly slow to respond to questions

LilyAna Naturals Face Cream Moisturizer 


LilyAna Naturals Face Cream Moisturizer

This anti-aging cream boasts a lineup of all natural ingredients such as Aloe Vera, Rose Distillate, Vitamin C & E, Orange Extract. On top of that, it's also great for all skin types - oily, sensitive, and/or acne prone. 

Designed to be used to deal with signs of age on your face and neck such as fine lines, dry patches, and the dreaded crow's feet, this product contains anti-wrinkle moisturizing agents. This hydrating action helps to soften your skin. 

PROS

  • check
    All-natural ingredients
  • check
    Works for various skin types
  • check
    Provides hydration for aging skin

CONS

  • check
    Noticeable smell
  • check
    Cream is thin, so you have to use a decent amount per application

Our #1 Recommended Anti-Aging Product

BioTrust Ageless Glow 


BioTrust Ageless Glow

Well, that brings us to the end of this list of the top 10 best anti-aging creams and products. In the end, there are a lot of good products out there, and some are definitely better than others. Just remember to take into account your own personal needs when making your choice. 

Our recommendation is of course our #1 pick, BioTrust Ageless Glow. If you're serious about skincare you'll definitely want to take a look. For more info, Click Here to visit their website and see the product page for yourself.

This article was fact checked for accuracy by Aimee McNew, MNT, a certified nutritionist. As always, this is not personal medical advice and we recommend that you talk with your doctor.

References

​Read More
paleo-low-carb-korean-beef-bowl-feature
All posts, Recipes

15-Minute Low-Carb Korean Beef Bowl

This recipe for low-carb Korean beef bowl is budget-friendly, easy to make, quick to the table, and absolutely delicious. It’s low-carb and keto-friendly.

You can easily make it paleo by using coconut aminos, or simply keep it gluten-free with Tamari soy sauce. I’ve made it with both!

[sc name=”Low Carb Korean Beef Bowl Quick Links”]
Korean Beef Bowl (Low-Carb, Keto, Paleo, Gluten-free)

You can mix and match with the ingredients you have handy, and use chicken, pork, or lamb mince instead. This would also taste really lovely over a plate of zucchini noodles made with a spiralizer, or simple stir-fried veggies.

I also like to add some sliced cucumbers on the side for some extra crunch and coolness.

Low-carb Korean beef with cauliflower rice[/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_1″ layout=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none” last=”no” hover_type=”none” link=”” border_position=”all”][fusion_text]

15-Minute Low-Carb Korean Beef Bowl
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Main
Ingredients
  • 1 tablespoon coconut oil
  • 2 tablespoons grated ginger
  • 2 large cloves garlic, grated
  • ½ long red chilli, sliced
  • 1 medium celery stick, diced
  • 400 g / 0.8 lb grass-fed ground beef mince
  • 2 tablespoons Tamari soy sauce or coconut aminos for soy-free version
  • ½ tablespoon fish sauce
  • 1½ teaspoon coconut sugar, honey, or ethyritol ‘sugar powder for keto version
  • 1 tablespoon sesame oil
  • 1 teaspoon tomato paste
  • Juice of ½ lime
  • 1 tablespoon sesame seeds
  • Chopped spring onions/scallions, for garnish
For cauliflower
  • 250-300 g / 0.5 lb cauliflower (1/2 medium head) florets finely diced into rice-like kernels - you can use a food processor for this
  • 1 teaspoon coconut oil, butter or ghee
  • Pinch of salt
Instructions
  1. In a large frying pan, heat coconut oil over medium-high heat. Add the ginger, garlic, chilli, and celery and sauté for 30 seconds, then add the ground beef. Cook for 6 minutes over medium-high heat, breaking the meat apart with a spatula in the first couple of minutes. Then leave the beef to brown off and only stir once or twice.
  2. Combine Tamari (or coconut aminos), fish sauce, sweetener of choice, sesame oil, tomato paste, and lime juice in a bowl and whisk together. After 6-7 minutes, once the beef has started to brown slightly, add the sauces to the beef and stir through for another minute. Finally, sprinkle in the sesame seeds and stir through.
  3. While the beef is cooking, heat the oil or butter in another pot over medium-high heat. Add the cauliflower rice and salt and stir through for 1-2 minute, until slightly softened.
  4. Serve the beef over cauliflower rice, topped with some chopped spring onions.

[/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_2″ layout=”1_2″ last=”no” spacing=”yes” center_content=”no” hide_on_mobile=”no” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” hover_type=”none” link=”” border_position=”all” border_size=”0px” border_color=”” border_style=”solid” padding=”” margin_top=”” margin_bottom=”” animation_type=”0″ animation_direction=”down” animation_speed=”0.1″ animation_offset=”” class=”” id=”” min_height=””][fusion_text]

Make it tonight!

Making Korean beef bowl

[/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_2″ layout=”1_2″ last=”yes” spacing=”yes” center_content=”no” hide_on_mobile=”no” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” hover_type=”none” link=”” border_position=”all” border_size=”0px” border_color=”” border_style=”solid” padding=”” margin_top=”” margin_bottom=”” animation_type=”0″ animation_direction=”down” animation_speed=”0.1″ animation_offset=”” class=”” id=”” min_height=””][fusion_text]

Pin it for later from here

Korean Beef Bowl (Paleo, Keto, Low-Carb)

​Read More
paleo-low-carb-korean-beef-bowl-feature
All posts, Recipes

15-Minute Low-Carb Korean Beef Bowl

This recipe for low-carb Korean beef bowl is budget-friendly, easy to make, quick to the table, and absolutely delicious. It’s low-carb and keto-friendly.

You can easily make it paleo by using coconut aminos, or simply keep it gluten-free with Tamari soy sauce. I’ve made it with both!

Korean Beef Bowl (Low-Carb, Keto, Paleo, Gluten-free)

You can mix and match with the ingredients you have handy, and use chicken, pork, or lamb mince instead. This would also taste really lovely over a plate of zucchini noodles made with a spiralizer, or simple stir-fried veggies.

I also like to add some sliced cucumbers on the side for some extra crunch and coolness.

Low-carb Korean beef with cauliflower rice[/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_1″ layout=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none” last=”no” hover_type=”none” link=”” border_position=”all”][fusion_text]

15-Minute Low-Carb Korean Beef Bowl
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Main
Ingredients
  • 1 tablespoon coconut oil
  • 2 tablespoons grated ginger
  • 2 large cloves garlic, grated
  • ½ long red chilli, sliced
  • 1 medium celery stick, diced
  • 400 g / 0.8 lb grass-fed ground beef mince
  • 2 tablespoons Tamari soy sauce or coconut aminos for soy-free version
  • ½ tablespoon fish sauce
  • 1½ teaspoon coconut sugar, honey, or ethyritol ‘sugar powder for keto version
  • 1 tablespoon sesame oil
  • 1 teaspoon tomato paste
  • Juice of ½ lime
  • 1 tablespoon sesame seeds
  • Chopped spring onions/scallions, for garnish
For cauliflower
  • 250-300 g / 0.5 lb cauliflower (1/2 medium head) florets finely diced into rice-like kernels - you can use a food processor for this
  • 1 teaspoon coconut oil, butter or ghee
  • Pinch of salt
Instructions
  1. In a large frying pan, heat coconut oil over medium-high heat. Add the ginger, garlic, chilli, and celery and sauté for 30 seconds, then add the ground beef. Cook for 6 minutes over medium-high heat, breaking the meat apart with a spatula in the first couple of minutes. Then leave the beef to brown off and only stir once or twice.
  2. Combine Tamari (or coconut aminos), fish sauce, sweetener of choice, sesame oil, tomato paste, and lime juice in a bowl and whisk together. After 6-7 minutes, once the beef has started to brown slightly, add the sauces to the beef and stir through for another minute. Finally, sprinkle in the sesame seeds and stir through.
  3. While the beef is cooking, heat the oil or butter in another pot over medium-high heat. Add the cauliflower rice and salt and stir through for 1-2 minute, until slightly softened.
  4. Serve the beef over cauliflower rice, topped with some chopped spring onions.

[/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_2″ layout=”1_2″ last=”no” spacing=”yes” center_content=”no” hide_on_mobile=”no” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” hover_type=”none” link=”” border_position=”all” border_size=”0px” border_color=”” border_style=”solid” padding=”” margin_top=”” margin_bottom=”” animation_type=”0″ animation_direction=”down” animation_speed=”0.1″ animation_offset=”” class=”” id=”” min_height=””][fusion_text]

Make it tonight!

Making Korean beef bowl

[/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_2″ layout=”1_2″ last=”yes” spacing=”yes” center_content=”no” hide_on_mobile=”no” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” hover_type=”none” link=”” border_position=”all” border_size=”0px” border_color=”” border_style=”solid” padding=”” margin_top=”” margin_bottom=”” animation_type=”0″ animation_direction=”down” animation_speed=”0.1″ animation_offset=”” class=”” id=”” min_height=””][fusion_text]

Pin it for later from here

Korean Beef Bowl (Paleo, Keto, Low-Carb)

​Read More
shirataki-noodles-recipes-feature
All posts, Recipes

15 Delicious & Low-Carb Shirataki Noodles Recipes

If you’ve never heard of shirataki noodles, I have to warn you: your mind might be blown. These noodles are thin and translucent with a gelatinous texture, but don’t let its looks throw you off. They’re made from konjac yam, but mostly comprised of just water and a water-soluble fibre called glucomannan.

15 Low-Carb & Delicious Shirataki Noodles Recipes

You can purchase them dry or wet, but you’re most likely to find them in “wet” packages. When you open it, you will almost definitely be put off by the smell, but a quick rinse and/or par-boil can help with that. After that, you’re ready to make some delicious, low-carb dishes! Each serving is very low in both calories and carbohydrates. In fact, many labels boast “zero calorie,” which might mean each package contains up to ten or so altogether. Since they’re sourced from yam, they’re inherently gluten-free, vegan, paleo-friendly, and keto-friendly.

shirataki

They make all different types of shirataki noodles, too. Fettuccine, angel hair pasta, rice… you name it. They’re most often used in Asian-inspired dishes and cold noodle meals, but they make a fabulous starter ingredient for getting creative, and easily take on the taste of the other foods and sauces you serve them with. If you’re missing noodles in your life, these recipes are the answer.
[sc name=”Low-Carb Shirataki Noodles Recipes Quick Links”]

1. Noodle salad with salmon & sesame lime dressing from Happy Body Formula

Shirataki Noodles Recipes

This recipe is a complete meal with fresh salmon and veggies, plus a citrus-infused sesame dressing. This is a great meal prep dish to put together for a no-heat-required office lunch. And trust us – you will want to make a big batch of this dressing to use for other dishes, too!

2. Honey sesame shirataki noodles from Just One Cookbook

Shirataki Noodles Recipes

Who couldn’t fall in love with a bowl like this? It’s a spin on Hiyashi Chuka which is a cold Japanese ramen. The shirataki picks up on flavours well, so a healthy blend of sesame oil and honey add both sweet and savoury notes to this dish in every bite. You can top it off with chicken, egg, cilantro, julienned veggies, or whatever you have on hand. This is a quick and easy lunch to make with already-prepped ingredients!

3. Creamy avocado pasta from Happy Keto

Shirataki Noodles Recipes

Missing a creamy sauce like Alfredo? This avocado pasta will hit the spot, then. With all of its rich, creamy, green goodness, avocado mixed with heavy cream is a dream come true. This pasta is served with basil strewn through the mix, though you could add some fresh herbs and grated cheese or crumbled feta and have this dish turn out even better.

4. Spicy beef ramen from Jam Hands

Shirataki Noodles Recipes

This takeaway is fast and low-carb. How many ramen joints can say that? Skip the packet for a packet of Shirataki noodles instead, brown some ground beef, use a base of rich beef broth (homemade bone broth is best) and make it as spicy as you’d like. This dish is keto-friendly and jam-packed with flavour, but you could also add some Hoisin sauce if you aren’t cutting carbs.

5. Sesame noodle salad from Serious Eats

shirataki-noodle-recipes-1

This vegan dish is loaded with authentic Chinese flavour from Sichuan peppercorns, Thai chilies, Chinese Chinkiang or black vinegar, sesame paste, and toasted sesame seeds. It’s topped off with a crunchy dose of peanuts, though you could swap them out for cashews if you’re following a paleo diet. Either way, this recipe is worth picking up the obscure ingredients for!

6. Vietnamese noodle bowl salad from Ketogasm

shirataki-noodle-recipes-2

How does a mixture of pork ribs, shrimp, and keto-fied Nuoc Cham sound? Pretty good, right? This bowl has it all going on if you want to step up your salad game without having to add the soy and sugar-filled Asian sauces typically found in otherwise healthy Vietnamese cuisine. Top off with sprouted mung beans and crushed peanuts for the best results.

7. Chicken tetrazzini from Healthy Nibbles & Bits

Shirataki Noodles Recipes

Carbs, cheese, and meat all in one dish? See, that’s the kind of stuff we adore. Chicken tetrazzini is a tasty Italian dish, typically pretty heavy on the noodle front, but the shirataki takes care of that. Replace the gluten-free flour with coconut flour for a totally keto version of this casserole and load up your bowl!

8. Thai lamb salad from Super Golden Bakes

shirataki-noodle-recipes-4

Got leftovers from a roast dinner? Whether you use lamb like the recipe or you swap it for chicken or rump steak, this Thai-inspired salad is SO good, and it’s low-carb. Are you noticing a theme here? Tamarind paste, coriander, fresh mint, and red chilli bring in that distinct Thai flavour you love in your takeaway without all the added junk. This is a great lunch that utilised what you have handy, and it can be made in a flash.

9. Low-carb pizza crust from Healthy Recipes Blogs

shirataki-noodle-recipes-5

Pizza crust made out of noodles… say whaaaaaat? Yes! We’re so on board with this idea. While we love grain-free, paleo pizza crusts, there can still be a lot of carbs involved. This changes the game though. Don’t knock it ’til ya try it. The tough part is deciding on toppings!

10. Zero calorie noodle soup from The Londoner

Konjac Miracle Noodles Recipes

When’s the last time you heard of a noodle soup for zero calories? Never? We thought so. Of course, your toppings might add that number up, but you can begin with a super light soup, giving you the freedom to add all the toppings you want. The base is spicy and coconutty with fermented food favourite, miso, featuring shrimp, greens, and other goodies mixed in.

11. Korean-style noodle salad with shrimp from Closet Cooking

shirataki-noodles-7

One look at this rainbow and your mouth must be watering! This is a fabulous summer dish served cold, but you could easily heat the ingredients up. A healthy serving of kimchi brings this one together with some healthy, gut-friendly benefits to boot.

12. Black garlic shirataki noodles with mushrooms from Pups With Chopsticks

shirataki-noodle-recipes-7

Not just any mushrooms – king oyster mushrooms. These meaty fungi are gorgeous with texture to-die-for and mild flavour that even someone who doesn’t love mushrooms could get on board with. Black garlic adds new depth of flavour to the dish, but you could always use regular garlic too. The black garlic is actually boasting some serious health benefits, though, so it’s worth learning to use! This humble dish has a tiny list of ingredients, so you can make it on the fly.

13. Creamy butternut squash pasta from Noshing With The Nolands

shirataki-noodles-8

There are a ton of Asian meals with shirataki noodles, but it’s nice to mix it up. This is a lovely way to use butternut squash or even pumpkin puree when it’s in season for a warming, comforting pasta meal with creamy sauce. Half and half and Parmesan cheese bulk it up for a rich, creamy, low-carb noodle side dish.

14. Spinach pasta primavera from Home Sweet Jones

shirataki-noodle-recipes-8

Best served with a glass of red, pasta primavera is yet another dish straying from the ordinary amongst the shirataki noodles. Roasted garlic, creamy cauliflower, milk, and nutritional yeast make up the sauce for a lighter version, plus you could always use coconut milk to make it 100% dairy-free.

15. Shirataki noodles from The Bee’s Kitchen

shirataki-noodle-recipes-9

You can basically serve this with any meat or veggies you like, but we recommend this stellar combination of edamame pods, carrot, and zucchini. The soy sauce boasts a bit of spice and a bit of sweetness for this cosy, hot noodle bowl.

Where to buy shirataki noodles

shirataki-noodles-2

You can easily locate shirataki at an Asian specialty grocer and online. If you’re looking for a wet package, check the refrigerated foods section. Many big-box grocers and health food stores also carry shirataki noodles. Be careful to read your labels, though; many refrigerated “shirataki” noodles actually contain soy, which you may or may not be avoiding. Dry noodles can be located in the Asian section. Wet noodles will keep for up to a year, so you could also stock up on Amazon with some of our favourite products:

Have you tried shirataki noodles in your recipes? Whether you’re simply avoiding grains or you’re following a keto diet, we hope you found some recipes that you’re eager to test out!

Share this recipe roundup on Pinterest from here

15 Delicious & Low-Carb Shirataki Noodles Recipes

​Read More
shirataki-noodles-recipes-feature
All posts, Recipes

15 Delicious & Low-Carb Shirataki Noodles Recipes

If you’ve never heard of shirataki noodles, I have to warn you: your mind might be blown. These noodles are thin and translucent with a gelatinous texture, but don’t let its looks throw you off. They’re made from konjac yam, but mostly comprised of just water and a water-soluble fibre called glucomannan.

15 Low-Carb & Delicious Shirataki Noodles Recipes

You can purchase them dry or wet, but you’re most likely to find them in “wet” packages. When you open it, you will almost definitely be put off by the smell, but a quick rinse and/or par-boil can help with that. After that, you’re ready to make some delicious, low-carb dishes! Each serving is very low in both calories and carbohydrates. In fact, many labels boast “zero calorie,” which might mean each package contains up to ten or so altogether. Since they’re sourced from yam, they’re inherently gluten-free, vegan, paleo-friendly, and keto-friendly.

shirataki

They make all different types of shirataki noodles, too. Fettuccine, angel hair pasta, rice… you name it. They’re most often used in Asian-inspired dishes and cold noodle meals, but they make a fabulous starter ingredient for getting creative, and easily take on the taste of the other foods and sauces you serve them with. If you’re missing noodles in your life, these recipes are the answer.

1. Noodle salad with salmon & sesame lime dressing from Happy Body Formula

Shirataki Noodles Recipes

This recipe is a complete meal with fresh salmon and veggies, plus a citrus-infused sesame dressing. This is a great meal prep dish to put together for a no-heat-required office lunch. And trust us – you will want to make a big batch of this dressing to use for other dishes, too!

2. Honey sesame shirataki noodles from Just One Cookbook

Shirataki Noodles Recipes

Who couldn’t fall in love with a bowl like this? It’s a spin on Hiyashi Chuka which is a cold Japanese ramen. The shirataki picks up on flavours well, so a healthy blend of sesame oil and honey add both sweet and savoury notes to this dish in every bite. You can top it off with chicken, egg, cilantro, julienned veggies, or whatever you have on hand. This is a quick and easy lunch to make with already-prepped ingredients!

3. Creamy avocado pasta from Happy Keto

Shirataki Noodles Recipes

Missing a creamy sauce like Alfredo? This avocado pasta will hit the spot, then. With all of its rich, creamy, green goodness, avocado mixed with heavy cream is a dream come true. This pasta is served with basil strewn through the mix, though you could add some fresh herbs and grated cheese or crumbled feta and have this dish turn out even better.

4. Spicy beef ramen from Jam Hands

Shirataki Noodles Recipes

This takeaway is fast and low-carb. How many ramen joints can say that? Skip the packet for a packet of Shirataki noodles instead, brown some ground beef, use a base of rich beef broth (homemade bone broth is best) and make it as spicy as you’d like. This dish is keto-friendly and jam-packed with flavour, but you could also add some Hoisin sauce if you aren’t cutting carbs.

5. Sesame noodle salad from Serious Eats

shirataki-noodle-recipes-1

This vegan dish is loaded with authentic Chinese flavour from Sichuan peppercorns, Thai chilies, Chinese Chinkiang or black vinegar, sesame paste, and toasted sesame seeds. It’s topped off with a crunchy dose of peanuts, though you could swap them out for cashews if you’re following a paleo diet. Either way, this recipe is worth picking up the obscure ingredients for!

6. Vietnamese noodle bowl salad from Ketogasm

shirataki-noodle-recipes-2

How does a mixture of pork ribs, shrimp, and keto-fied Nuoc Cham sound? Pretty good, right? This bowl has it all going on if you want to step up your salad game without having to add the soy and sugar-filled Asian sauces typically found in otherwise healthy Vietnamese cuisine. Top off with sprouted mung beans and crushed peanuts for the best results.

7. Chicken tetrazzini from Healthy Nibbles & Bits

Shirataki Noodles Recipes

Carbs, cheese, and meat all in one dish? See, that’s the kind of stuff we adore. Chicken tetrazzini is a tasty Italian dish, typically pretty heavy on the noodle front, but the shirataki takes care of that. Replace the gluten-free flour with coconut flour for a totally keto version of this casserole and load up your bowl!

8. Thai lamb salad from Super Golden Bakes

shirataki-noodle-recipes-4

Got leftovers from a roast dinner? Whether you use lamb like the recipe or you swap it for chicken or rump steak, this Thai-inspired salad is SO good, and it’s low-carb. Are you noticing a theme here? Tamarind paste, coriander, fresh mint, and red chilli bring in that distinct Thai flavour you love in your takeaway without all the added junk. This is a great lunch that utilised what you have handy, and it can be made in a flash.

9. Low-carb pizza crust from Healthy Recipes Blogs

shirataki-noodle-recipes-5

Pizza crust made out of noodles… say whaaaaaat? Yes! We’re so on board with this idea. While we love grain-free, paleo pizza crusts, there can still be a lot of carbs involved. This changes the game though. Don’t knock it ’til ya try it. The tough part is deciding on toppings!

10. Zero calorie noodle soup from The Londoner

Konjac Miracle Noodles Recipes

When’s the last time you heard of a noodle soup for zero calories? Never? We thought so. Of course, your toppings might add that number up, but you can begin with a super light soup, giving you the freedom to add all the toppings you want. The base is spicy and coconutty with fermented food favourite, miso, featuring shrimp, greens, and other goodies mixed in.

11. Korean-style noodle salad with shrimp from Closet Cooking

shirataki-noodles-7

One look at this rainbow and your mouth must be watering! This is a fabulous summer dish served cold, but you could easily heat the ingredients up. A healthy serving of kimchi brings this one together with some healthy, gut-friendly benefits to boot.

12. Black garlic shirataki noodles with mushrooms from Pups With Chopsticks

shirataki-noodle-recipes-7

Not just any mushrooms – king oyster mushrooms. These meaty fungi are gorgeous with texture to-die-for and mild flavour that even someone who doesn’t love mushrooms could get on board with. Black garlic adds new depth of flavour to the dish, but you could always use regular garlic too. The black garlic is actually boasting some serious health benefits, though, so it’s worth learning to use! This humble dish has a tiny list of ingredients, so you can make it on the fly.

13. Creamy butternut squash pasta from Noshing With The Nolands

shirataki-noodles-8

There are a ton of Asian meals with shirataki noodles, but it’s nice to mix it up. This is a lovely way to use butternut squash or even pumpkin puree when it’s in season for a warming, comforting pasta meal with creamy sauce. Half and half and Parmesan cheese bulk it up for a rich, creamy, low-carb noodle side dish.

14. Spinach pasta primavera from Home Sweet Jones

shirataki-noodle-recipes-8

Best served with a glass of red, pasta primavera is yet another dish straying from the ordinary amongst the shirataki noodles. Roasted garlic, creamy cauliflower, milk, and nutritional yeast make up the sauce for a lighter version, plus you could always use coconut milk to make it 100% dairy-free.

15. Shirataki noodles from The Bee’s Kitchen

shirataki-noodle-recipes-9

You can basically serve this with any meat or veggies you like, but we recommend this stellar combination of edamame pods, carrot, and zucchini. The soy sauce boasts a bit of spice and a bit of sweetness for this cosy, hot noodle bowl.

Where to buy shirataki noodles

shirataki-noodles-2

You can easily locate shirataki at an Asian specialty grocer and online. If you’re looking for a wet package, check the refrigerated foods section. Many big-box grocers and health food stores also carry shirataki noodles. Be careful to read your labels, though; many refrigerated “shirataki” noodles actually contain soy, which you may or may not be avoiding. Dry noodles can be located in the Asian section. Wet noodles will keep for up to a year, so you could also stock up on Amazon with some of our favourite products:

Have you tried shirataki noodles in your recipes? Whether you’re simply avoiding grains or you’re following a keto diet, we hope you found some recipes that you’re eager to test out!

Share this recipe roundup on Pinterest from here

15 Delicious & Low-Carb Shirataki Noodles Recipes

​Read More
low-carb-foods-guide-3 (1)
Nutrition, All posts

The Quintessential Guide to Low-Carb Foods & Benefits of LCHF

The low-carb lifestyle and keto diet took the world by storm, and it’s not stopping any time soon. In fact, it’s not really all that new. Remember Atkins?

It was a bit more commercial and a little less scientifically backed and real food-focused, but at it’s core, it’s just a low-carb diet. The Atkins diet also featured a lot of easy-to-eat processed bars and freezer meals which you can still find on grocery store shelves today.

low-carb-foods-guide-4 (1)

The low-carb lifestyle and the keto diet tend to emphasize real food a bit more. Low-carb diets are often followed as a dietary intervention to achieve weight loss, and we’ll get into the science behind just why it’s so effective for shedding fat and dropping pounds fast.

It’s not exactly intuitive for most people to equate eating more fat with losing fat!

While many folks think exercise is necessary for steady weight loss, the truth is that it begins in the kitchen. Those consistent eating habits are what product results.

Eating fewer carbs isn’t just beneficial for weight loss either. It has numerous therapeutic benefits that we’ll also discuss in this article including the treatment of sugar addiction, reversing diabetes, lowering cholesterol, and even fighting cancer.

Finally, we’ll be sharing our top 60 low-carb food choices to keep your kitchen stocked! Just because you cut carbs doesn’t mean you can’t eat a wide variety of foods!

Check out some of our favorite keto cookie recipes and the best low-carb snacks to keep you going when you need something sweet or a little additional fuel.

What does low-carb look like?

Let’s crunch some numbers.

A low-carb diet has a range of numbers. Generally speaking, low-carb means that your daily intake of carbohydrates will be limited between 60 and 130 grams of carbs.

ketogenic diet limits net carbohydrates (a.k.a. carbs minus fibre content) to less than 30 grams per day. The difference is that a ketogenic diet will help your body use fat for fuel – or ketones – rather than carbohydrates or glucose.

In theory, this means that when your body runs out of dietary fat to burn, it won’t have any glycogen stored up so it burns adipose tissue.

The benefits of a low-carb diet

low-carb-foods-1 (1)

Whether you’re just now considering transitioning to the low-carb lifestyle, or you’re interested in learning more, it’s important to understand the benefits of keto or low-carb.

It’s quite easy to see the transformations of others who use this protocol for therapeutic purposes or for weight loss and think your progress will be the same. Like with any diet, that’s simply not true; your journey just won’t be the same as someone else’s!

Instead, develop a better understanding of the science and reason behind the motivation to cut carbs and decide whether it’s the right choice for you, and at what level.

Low-carb diets are great for weight loss.

low-carb-foods-guide-4 (2)

Many people have weight loss goals. Whether it’s 5 lbs. or 100 lbs., a goal is a goal! Research shows that all diets that employ calorie restriction work, although LCHF often speeds up results at the beginning.

Why do low-carb diets often yield such drastic and impressive results? Well, there are a few key reasons.

  • Low-carb diets reduce sugar cravings. One of the most common driving factors of sugar cravings is eating sugar in the first place. It’s often difficult for people to stop – even people who don’t identify as full blown sugar addicts. If eating carbs leads to overeating carbs more than you’d like to admit, you could be taking in hundreds of extra calories per day or triggering entire binge eating sessions. Entering ketosis or reducing carb intake can help your body naturally manage portions much better.
  • Fat and protein fill you up. When it comes to “dieting” – or the act of losing weight – it’s mostly about how much you eat rather than what you eat. If you try to stick to a weight loss deficit with cookies, breads, and cereals, you’re going to stay hungry as your body burns through the fuel within an hour of the meal. Simple carbs in particular are quick fuel for your fire. Think of it as the kindling. Fat, on the other hand, is the firewood that keeps the fire blazing steadily. With the right combination of fat and protein, you’ll find that you reduce cravings, are less prone to overeating, and seldom become so hungry that you make unwise food choices because you’re desperate for energy. This facet can also help the body and mind connect, building a healthy relationship with food through more mindful eating.
  • A very low-carb approach can help you target belly fat. Spot reduction isn’t necessarily something we can do. We can’t choose where our bodies will lose weight easily, or where our bodies will hold the majority of weight (although I’m sure most of us have our problem areas!). While there is still much research to be done, this study shows that people who followed a low-carb approach versus a low-fat approach lost more fat in the abdominal region proving that what you eat DOES make an impact during weight loss.
  • It might be easier to stick to low-carb eating. Initially, a low-carb diet can look and feel rather restrictive. You might be giving up some of your all-time favorite foods – toast, bagels, pasta. In this study, more people who were prescribed a low-carb eating plan sustained the diet throughout the duration of the 24 weeks compared to the group who was prescribed the low-fat diet. Additional research confirms that the retention rate for a low-carb eating plan are higher. One of the most discouraging thing about weight loss is that many people find it difficult to stick to. It requires consistency over time. If low-carb eating can increase the odds of making substantial, sustainable progress, then we are on board!

It’s important to take into consideration that most studies show a low-carb approach yielding the most dramatic weight loss within the first few weeks/months.

This study stacks up keto against other means of calorie restriction over 12 months, and after one year, the results level out. This is likely due to the fact that a low-carb approach will help you to lose a lot of water weight.

You will retain less water if you eat fewer carbs and likely reduce inflammation, so remember the difference between fat loss and weight loss.

Low-carb diets can improve cardiovascular health.

low-carb-foods-benefits-1 (1)

Weight loss and healthy weight maintenance can make profound differences in overall health. No matter the route you take to get there, being at a healthy weight drastically reduces your risk of cardiovascular disease and type 2 diabetes.

You’ll likely also experience better mobility, fitness, mood, and other physical health benefits such as healthier cholesterol levels and blood sugar management.

A low-carb approach can be a great intervention for people who’ve experienced a recent health scare or want to manage their disease/disease risk better.

  • Low-carb diets can reduce risk of cardiovascular disease. In the United States alone, 610,000 people die of heart disease every year. This number has been on the rise and is directly correlated with obesity, and nearly 60% of Americans are overweight or obese. While losing weight can be a major factor in avoiding heart attack and stroke, there is some research that proves low-carb eating to be the superior means to an end. This research compared LCHF (low-carb, high-fat) to a low-fat diet, and disease markers went down more with the LCHF group.
  • Low-carb diets may decrease serum triglyceride levels. Serum triglyceride levels are a measure of damaging fat found in the blood. Triglycerides can increase coronary artery disease and may indicate metabolic disease or risk of metabolic disease. Triglycerides rise when we take in more energy than our bodies need. If you’re consistently eating more calories than you burn, you’re at risk for having high serum triglyceride levels. This research shows that people on a LCHF diet see greater decreases in serum triglyceride levels than those who follow a low-fat diet.
  • It may reduce blood pressure. In this study which followed people on both a low-carb eating plan and a low-fat eating plan, there was an initial decrease in blood pressure. While the results were no longer detectable after a year, LCHF can be a great intervention to reduce blood pressure in short order which could benefit many people’s health.
  • Low-carb eating may increase good cholesterol and decrease bad cholesterol. Good cholesterol or HDL cholesterol carries cholesterol away from the body while bad cholesterol carries it around the body. A good balance is key, and naturally, we want more of the good stuff than we do the bad stuff. While it may seem counterintuitive to consider that eating MORE fat (and often, dietary cholesterol) could lower cholesterol and present us with that balance, it could be true. In this study which compares a LCHF to a low-fat protocol, HDL increase was more significant in the LCHF group.

The side effects & risks of a low-carb diet

low-carb-foods-guide-6 (1)

Like with anything, we like to remind you all to take necessary precautions and understand the risks of a new diet, lifestyle choice, or supplement.

First and foremost, I must recommend that you talk to your doctor or another trusted medical professional before beginning a low-carb diet – especially if you plan to go into ketosis and remain in ketosis.

Here is what you need to know.

  • The keto flu. The keto flu is temporary, can be relatively harmless, and does not affect everyone. Alas, most folks do come down with it – at least to some extent. The body is undergoing massive changes and searching for energy from a new supply in places it’s not accustomed to. Imagine your first day at a new job. The body is smart and it’s going to figure things out, but not without suffering some consequences. The stress can cause flu-like symptoms. If you experience nausea, diarrhea, headache, or fatigue for longer than a week after being in ketosis, please consult a doctor.
  • Bad breath. You’re going to want to stock up on your favourite toothpaste and mouthwash because ketosis can make your breath stank. This is because your body is producing acetone, and it’s most likely to come out through your sweat or your breath. Some people will get bad breath and others won’t, while it’ll stick for some and not for others. Fortunately, there are many ways to combat this side effect.
  • It might not be the best diet for active people. You’ve likely heard the (sound) advice of folks telling you to eat carbs before a workout. Yes – you can become “fat-adapted” in which case the body will reach for fat stores when you’re expending a lot of energy. On the other hand, it can be a very tough transition for someone who is very active. Let’s say you’re training in the gym with weights, doing yoga, and you work a job on your feet all day as an example; this is the type of lifestyle that a keto approach could backfire on. On the other hand, a low to moderate-carb (60-120 grams per day) diet could work brilliantly in helping you stay lean, retain less water, and use your fuel efficiently!
  • They can cause digestive distress. While I’ve listed below the fruits and veggies that you can eat – in moderation – on any level of low-carb dieting, it’s not always possible to get enough. Cutting carbs to the ketogenic level will severely cut back your vegetable intake, and it’s easy to get lazy since you’re going to be relying primarily on greens. Sometimes, it’s just not all that motivating to eat a ton of spinach! Fibre keeps things running smoothly in the digestive tract, and not getting enough can keep you uncomfortable and backed up. Low fibre intake leads to higher risk of digestive cancer while also decreasing micronutrient (vitamins and minerals) intake.
  • Low-carb diets can make your hormones wacky. This is particularly true for women. If you already have hormonal problems or imbalances, keto is not for you. A low-carb diet can improve hormonal markers as well, but it’s important to take note of any changes you see. If you miss a period or get a late period while eating low-carb, it is important to reevaluate. Other common drivers in hormonal imbalance include chronic stress, adrenal fatigue, overtraining, and undiagnosed thyroid issues (all of which should be addressed prior to taking on keto).

The quintessential list of low-carb foods

Low-carb vegetables & fruits

low-carb-foods-4 (1)1.

  1. Broccoli
  2. Cauliflower
  3. Spinach
  4. Kale
  5. Tomatoes
  6. Peppers
  7. Asparagus
  8. Mushrooms
  9. Swiss chard
  10. Brussels sprouts
  11. Green beans
  12. Cabbage
  13. Arugula
  14. Onions
  15. Turnip
  16. Radish
  17. Avocado
  18. Blueberries, blackberries & strawberries

Meat, poultry & seafood

low-carb-foods-guide-2 (1)

19. Grass-fed beef

20. Pastured chicken

21. Pastured pork & bacon

22. Grass-fed lamb

23. Liver & organ meats

24. Salmon & other fatty fish

25. Sardines

26. Tuna

27. Oysters

28. Cod & other whitefish

Dairy & eggs

low-carb-foods-guide-3 (1)

29. Pasture-raised eggs

30. Heavy whipping cream

31. Hard cheeses

32. Full-fat yoghurt & kefir

Pantry staples

low-carb-foods-guide-1 (2)

33. Coconut flour

34. Almond flour

35. Erythritol

36. Flaxseed

37. Chia seeds

38. Cashews

39. Macadamia nuts

40. Almonds

41. Hemp seeds

42. Coconut oil, avocado oil & olive oil

43. Ghee

44. Raw cacao powder

45. Apple cider vinegar

46. Tamari or coconut aminos (soy sauce)

47. Mustard

48. Dried herbs

49. Broth or stock

50. Herbal teas

51. Coffee

52. Hot sauce

53. Desiccated coconut

54. Nut butter

55. Rice wine vinegar

56. Pepitas or pumpkin seeds

57. Canned coconut milk

58. Cacao nibs

59. Raw cacao powder

60. Olives

Make sure to bookmark this list for later so you can build your low-carb grocery list with us. We hope you learned more about low-carb, high-fat ketogenic eating today and the amazing benefits.

Better yet, we hope you see just how many amazingly nourishing and delicious foods you can still eat. Make sure to share this article if you enjoyed it!

Pin it for later from here

The Quintessential Guide to Low-Carb Food, Plus the Benefits of a LCHF Keto Diet for Weight Loss, Heart Health & More

​Read More
erythitol-benefits-2 (1)
All posts, Health & Wellness

What Is Erythritol? Benefits, How To Use It & Side Effects

When it comes to choosing a natural sweetener to use in place of sugar, there are quite a few things to take into consideration.

It’s not always easy to decipher what exactly is “good” for us, or even what’s better than plain white table sugar – especially with the abundance of sweeteners on the market.

erythitol-benefits-1

The type of sweetener called a ‘non-nutritive sweetener’ is one that contains no calories (or no nutrition). This is the category that erythritol falls in to, unlike nutritive sweeteners such as honey or coconut nectar.

Erythritol is stacked up against other non-nutritive sweeteners like sucralose, stevia, and aspartame. So, what makes erythritol different, and why is it SO popular amongst the low-carb dieting crowd?

Well, that’s what we’re going to explore today.

Learn more about the benefits of using erythritol, how to use it, some of the side effects, and how it stacks up against its competition.

What is erythritol?

what-is-erythitol-1 (1)

Erythritol isn’t actually a sugar – instead, it’s a sugar alcohol. Sugar alcohols are both naturally occurring in some foods like fruit and alcohol. It can also be produced via fermentation at the industrial level.

You might be familiar with sweeteners such as sorbitol, mannitol, and xylitol. Like erythritol, these are all sugar alcohols. They are derived from other sugars.

In this instance, the sugar alcohols that make up erythritol are derived from the sugar found in corn. Erythritol is approved for human consumption and safe to use daily, although there are some digestive warnings we’ll discuss later.

The benefits of erythritol

benefits-of-erythitol-1 (1)

If you’re avoiding sugar, you need a backup plan. Yes – doing a little sugar detox or eliminating all added sugars is a healthy habit too, but some of us need a little indulgence sometimes.

That doesn’t mean giving your blood sugar a run for its money and craving even more sugar later. It just means getting creative. Erythritol is a really good choice for a few key reasons.

  • Erythritol doesn’t impact blood sugar.  The main difference between erythritol and sugar – or just a sugar alcohol and a sugar – is the effects on blood sugar. Because there is no actual glucose in erythitol or sugar alcohols, blood sugar won’t be at risk of spiking and/or dropping. This makes erythritol a particularly good sweetener choice for people with diabetes.
  • Erythritol doesn’t cause tooth decay. Your dentist is likely the last person who’d recommend a spoonful of sugar to help the medicine go down. Sugar wears away at enamel and breaks down the teeth over time. Switching to erythritol can help keep your pearly whites pearly, white, and intact. This is because it is unable to be metabolised by the bacteria found in your mouth.
  • Erythritol has a sugar-like taste/texture. Many people are wary of sweetener alternatives because they don’t do the job quite like sugar. Erythritol is 60-70% as sweet as table sugar so it’s not too saccharine, and its granular texture will mimic the effect of sugar very well in many recipes. If you’re still looking for your sugar substitute sweetheart, try erythritol.
  • Erythritol is NOT an artificial sweetener. Unlike Splenda or Equal which are mainly comprised of aspartame, erythritol is not an artificial sweetener. Like stevia, this is a natural compound, found in plants.
  • Erythritol does not absorb moisture. This makes it great for baking and tweaking recipes to be sugar-free because your creations won’t end up dry, flaky, and crumbling before you can eat them!
  • Erythritol is good for weight loss. Because it has nearly zero calories, has no impact on blood sugar readings or sugar cravings, and it’s suitable for low-carb diets, it’s a fantastic sweetener to use in place of sugar if you’re looking to lose body fat.
  • Erythritol is a great choice for the keto diet. The keto diet relies on keeping carbs low. Not all low-carb sweeteners are created equal. Erythritol makes for a healthy, natural, and delicious substitution.

Moreover, erythritol is non-carcinogenic, heat-stable for baking and cooking with, and it even has an antioxidant profile. While some of the research on artificial sweetener isn’t 100% conclusive, it’s not particularly promising.

While erythritol isn’t exactly a “super food” or a “health food,” it’s still sitting above neutral on our health meter with numerous really convincing arguments to make the switch, and even some benefits.

Possible side effects of erythritol

Erythritol hardly has any notable side effects which is another reason we love this natural sweetener. Xylitol, for example, can cause extreme digestive distress, bloating, and diarrhea.

The difference is mainly that the body can absorb erythritol which is great news. In fact, your body absorbs around 90% of it before it hits the large intestine which saves you from the despair of an upset stomach.

As a result, the sugar alcohol is excreted in urine instead of solid waster.

Although very large amounts of erythritol can cause nausea or stomach pain, it will not have the same effects as other sugar alcohol-based sweeteners.

To avoid any trouble, keep consumption to under 50 grams of erythritol per day.

How to use erythritol

erythitol-recipes-1 (1)

One of the least desirable qualities of erythritol is it’s cooling taste – almost menthol-like – which can make it a very strong sweetener that alters the flavor of whatever you’re trying to make.

In order to avoid this, purchase an erythritol-based sweetener like an erythritol stevia. Erythritol is sweet and adds a lot of bulk with its crystalline texture, lending itself well to many baked items.

You may also find it blended with monk fruit sweetener or inulin sweeteners.

One of the most popular brands amongst keto dieters and low-carb eaters is Swerve which is an erythritol sweetener. You can purchase both granular “sugar” as well as confectioner’s sugar for all of your low-glycemic baking needs.

You can also use it in your coffee if you are used to taking sugar. Erythritol is also handy for some savory dishes like stir-fry sauce sweet meat and veggie glazes, and your favorite condiments like BBQ or ketchup.

Recipes to try:

All in all, we approve of erythritol! It’s one of the best low-carb, natural sweeteners that you can use for both sweet and savory purposes. 

​Read More
how-to-use-witch-hazel (1)
Beauty & Skin Care, All posts, Natural Living

Wonderful Witch Hazel – The Secret To Glowing Skin

When it comes to medicine cabinet and skincare staples, there are few things I get as enthusiastic about as witch hazel. I just love this stuff!

It’s refreshing, effective, and I look forward to using it everyday in the morning and the night. My skin loves to soak this stuff up for good reason, and I’ve found so many creative uses for it.

It’s gentle enough to use 2-3 times per day, and it keeps my skin hydrated, toned, and acne-free.

Because I love it so much, I want to share a little more about witch hazel with you guys today. We’ll talk about what exactly witch hazel is, some of its beneficial properties, and a few awesome ways to use it.

What is witch hazel?

witch-hazel-benefits-1 (1)

Witch hazel or Hamamelis virginiana is a flowering plant with species that grow in North America, China, and Japan. As you can tell, this deciduous shrub is quite beautiful and vibrant!

Not only is this plant a lovely addition to your year-round garden – it’s also a medicinal shrub, and its extract is often used topically as an astringent compound.

It’s quite common to find it as an ingredient in skincare products. In fact, you may have seen it packaged and sold all on its own.

Let’s break it down! The main constituents of witch hazel include calcium oxalate, gallotannins, safrole,  tannins, flavonoids, saponins, choline, gallic acid, and bitters which work together as a powerful skincare tool.

It’s been used for medicinal purposes in Native American culture for many years. Traditionally, the astringent is created by boiling the shrub stems although distillation is necessary for optimal beneficial properties.

The benefits of witch hazel

how-to-use-witch-hazel (1)

For skin health, witch hazel is key. It’s no surprise that it’s been used for centuries as a natural topical remedy.

Because it is anti-bacterial, astringent, antioxidant-rich, and anti-inflammatory, it provides a wide range of relieving treatments for all things skin-related which we’ll talk more about below.

Considering the skin is technically the body’s largest organ, it’s vital to take care of that. Naturally, there are foods and certain nutrients that are great for skin health and some of that work is done from the inside out.

In addition to that, it’s important to consider all that our skin is exposed to daily. In our modern world, there’s a whole lot going on and our tough skin takes the brunt of it.

Instead of adding fuel to the fire with unnatural, additive-ridden skincare products, reducing that toxic load begins in your medicine cabinet.

Witch hazel is gentle, mild, and seldom elicits a reaction, making it safe for most people to use without undesired side effects. Not only does it work to give you that natural glow on the face – it’s also a powerful healing agent for minor abrasions, burns, and even hemorrhoids.

How to use witch hazel

benefits-of-witch-hazel-1 (1)

Everyday toner

Use witch hazel after washing the face and before applying moisturizer as a natural toner. Toner works to pick up any extra dirt on the face and in the pores while smoothing out the pigmentation of the skin.

It also helps keep acne at bay. Simply use a washcloth or cotton ball to gently dab witch hazel on the face, avoiding the eyes. Let dry and apply your favorite moisturizer and/or serum.

Gentle makeup removal

You can simply use witch hazel after a wash to make sure all the makeup is gone if you wear lightweight makeup like a tinted moisturizer or mineral powder.

If you have a heavier face of makeup to remove, DIY your own effective removal concoction. Mix 3-4 tablespoons of witch hazel with 2-3 tablespoons of olive oil or softened coconut oil.

Shake it up and use before the two separate. This will prevent an oily face and clogged pores while still effortlessly gliding off even the toughest makeup – just be careful around the eyes, and keep your eyes shut while removing eye makeup.

Acne treatment

Acne is often caused by a buildup of oil throughout the day. If you have particularly oily skin, you know it can be a pain to manage when it’s acting up. Swab witch hazel throughout the day to keep your skin balanced and avoid acne-prone situations.

Witch hazel is particularly effective because it won’t dry out your skin in the process like many other products designed specifically for oily skin.

Relieve itching from bug bites

Summertime is prime time to be outside and enjoy the sunshine! Unfortunately, that also means lots of irritable, itchy bug bites.

Instead of suffering through it, dab a bit of witch hazel on the inflamed areas to speed up the healing process. Witch hazel contains both anti-itch and anti-inflammatory properties which will provide immediate relief in addition to reducing swelling.

Reduce ingrown hairs & soothe razor burn

Witch hazel makes a great aftershave product. It will help to clear out any bacteria after a clean shave to prevent painful and unsightly ingrown hairs and other skin infections.

Moreover, it will help soothe any irritation you might have from razor burn, even in sensitive areas. Say goodbye to red, rash-y skin!

Treat hemorrhoids

Hemorrhoids are a huge pain in the butt – no pun intended. As an anti-inflammatory agent, witch hazel is a great way to reduce the uncomfortable pain.

Simply apply to the irritated area after each bowel movement. You can safely use it up to six times per day to prevent further inflammation, bleeding, itching, and burning.

Of course, it’s best to check with your doctor first. Furthermore, make sure to use plain witch hazel as some contain other scents/ingredients that may not be safe for this purpose.

Get rid of dark under eye circles

You don’t want to wear a bad night of sleep all over your face. Those puffy, dark, under-eye circles can be burdensome and take the pep out of your step.

The soothing, anti-inflammatory nature of witch hazel can help you look bright-eyed and bushy-tailed in a pinch. Use a cotton ball to swab some beneath the eyes to reduce discoloration and water retention.

Minor skin rashes

For minor instances of redness, irritation, or itchiness, witch hazel can help. It’s safe to use even for diaper rash as it’s a gentle formula suitable for even the most sensitive skin.

It is helpful – especially in this instance – to do a patch test on the skin to assure there is no reaction.

Speed up healing time from minor injuries & wounds

For minor cuts and burns, you can use witch hazel to speed up the healing process. It’s “nature’s Neosporin.” You can use it in place of alcohol to clean out a cut or burn.

It also works well on blisters or bruises.

Use it to reduce appearance of scars

Scars and stretch marks can make us feel rather self-conscious. Over time, they’ll hopefully fade into a lighter color.

Witch hazel application can lighten scars/stretch marks, reducing visibility and making the overall process a bit more efficient. On the same hand, they can also be used to reduce appearance of varicose veins.

Natural deodorant

Because witch hazel is astringent and works to remove excess oil, it can be used as a natural deodorant. Many conventional deodorants contain aluminum which you want to avoid.

You can dab it on with a cotton ball. For those with underarm hair, using witch hazel from a spray bottle will be more effective. If you want to add some fragrance to the mix, simple dilute a drop or two of your favorite essential oils into the mix.

Boom – you’re fresh all day (even in the gym!).

Hair & scalp treatment

Many people have a dry scalp that causes dandruff. Many folks also have a rather oily scalp, burdened by the need to shampoo daily which depletes natural oils from the hair.

Witch hazel can help both conditions with its moisturizing and oil-reducing properties. Mitigate the excess oil and replenish moisture with witch hazel.

Like with oily skin, witch hazel won’t cause dry scalp while doing its job to remove the oil. You can simply add some to your normal shampoo or conditioner, or make your own hair product with it using argan oil, coconut oil, and essential oils.

Additionally, you can use it in-between shampoos to normalize and balance texture.

Treat poison ivy and poison oak

If you got unlucky in the woods, witch hazel is here to the rescue! Poison oak and poison ivy can be excruciatingly painful and irritating.

Use witch hazel for pain relief and to reduce redness while the affected area clears up.

Reduce gum and tooth pain

Witch hazel isn’t just good for topical application. Because it’s anti-inflammatory, witch hazel can be used as a pain-relieving mouthwash.

Swish some around in your mouth if your gums and teeth are sore or irritated. It will help clean out any ulcers or bacteria. For the best results, use after brushing. Make sure not to swallow any witch hazel, and rinse with water after using.

Clear up ear infection

Finally, you can use witch hazel in the ears to reduce wax, treat swimmer’s ear, or help to clear up an infection. Due to its antibacterial properties, it will slow or inhibit the growth of infection entirely, soothing sore ears and helping to lessen the frequency of ear infection.

Simply use an ear dropper or syringe to place a few drops in the ear, or use a cotton swab to clean the outer parts of the ear with it.

Let us know – do you use witch hazel? Are you as in love with this essential skincare product as much as we are? If you’re not already convinced, we hope you learnt more today and that you’ll give it a try.

Want More Natural Products You Can Use Around Your Home?

Home Remedies ToolkitThen get yourself a copy of the Home Remedies Toolkit downloadable guide with 215+ DIY recipes for making your own natural health and beauty products and non-toxic cleaning supplies. Each recipe is beautifully presented with stunning photography and will save you a fortune as you discover how to stop buying toxic products for your home, health and beauty regime and instead replace with better, greener and cheaper alternatives. Get your copy here. 

Pin it for later from here

10+ Ways to Use Witch Hazel For Natural Skincare & Healing - Acne, Scars, Skin Irritation & More

​Read More
worst foods for inflammation feature 1
Health & Wellness, All posts

What Foods Cause Inflammation: Top 10 Worst Offenders

We’ve talked quite a bit about inflammation in previous posts, but in case you don’t know exactly what inflammation is, it’s important to clarify that it’s actually a natural bodily response.

The immune system responds to threats both internal and external with an immune response that often includes inflammation, like when you get sick or when you get an injury.

This is an important step in healing, and in these isolated and sporadic incidents, inflammation is 100% normal and healthy. When it’s consistent, chronic, or exacerbated is when the trouble starts.

While there is no real difference in the origin – an immune response to some sort of threat – we have to determine the threat. For example, there’s a massive difference in the threat of a stubbed toe and autoimmune disease.

A stubbed toe is going to swell for a short period of time and heal naturally, while autoimmune disease has a variety of triggers, happens internally, often isn’t so obvious, and presents as chronic, low-grade inflammation that we may not even notice.

We understand that diet plays a big role in inflammation. Many processed foods cause or exacerbate preexisting inflammation, and these are the absolute worst offenders.

1. Deep-fried foods

worst-foods-for-inflammation-1 (1)

There’s not much arguing the damaging effects of trans fats in the nutrition world. Most foods and additives have cases on both ends, but trans fats are universally bad news.

Most fast food restaurants have ceased use of the stuff which is positive, but they’re still out there. It’s also worth mentioning that there are naturally occurring trans fats – or ruminant trans fats – that are not harmful to our health found in dairy products.

It’s the processed trans fats you need to watch out for. These hydrogenated oils are pumped with hydrogen during processing, transforming them from a liquid oil to a solid oil which increases shelf life – likely one of the main factors the popularity of trans fats at one point.

Avoiding hydrogenated oils is key for addressing inflammation. Research done on women shows that trans fats consumption is positively linked to systemic inflammation (1).

Additional research concludes that trans fats impact endothelial function by increasing plasma concentration of C-reactive protein (CRP) (2). CRP increases with inflammation, and is a non-specific marker for disease, helping us to also identify the link between inflammation and many diseases such as heart disease.

Trans fats consumption is also linked to increased inflammatory cytokine production which is also associated with heart disease. (3).

2. Excessive alcohol

worst-foods-for-inflammation-2 (1)

It’s unlikely that a glass or two of wine a night is going to hurt much, but drinking too much and/or drinking too often can really do you in. You might recall recent health claims about red wine, and it turns out, those are true.

Those antioxidants are indeed anti-inflammatory, but there’s definitely a threshold, and moderation is key to obtain any of those benefits and avoid any of the negative side effects (including the hangover, of course).

Funnily enough, both non-drinkers and heavy drinkers both had higher markers of systemic inflammation in one study aiming to understand the mechanisms in which moderate drinking reduces risk of coronary heart disease (4).

With that said, a single glass of wine might be doing you more good than harm. On the other hand, chronic and heavy alcohol use weighs down on liver functions and gut functions which can cause chronic systemic inflammation and increase risk of disease.

3. Sweet snacks

worst-foods-for-inflammation-3 (1)

Refined sugar is something even someone considered healthy could stand to cut out of their diet. Whether you go low-sugar, simply cut out refined sugars, do a quick detox, or go full on keto eliminating all carbs, there is benefit to everyone – including decreased inflammation markers.

Sugar is basically the new trans fat, being shunned all over the place, and it’s not without good reason. Unfortunately, it’s not quite as simple to get rid of, and it’s quite pervasive in many of the foods we buy.

It basically comes down to the shift in glucose levels. High-sugar foods and refined carbohydrates elicit a blood glucose rise, encouraging a rapid-onset drop which fosters low-grade inflammation.

One study of particular interest is one done with otherwise healthy young men who drank sugar-sweetened beverages in small to moderate quantities throughout a 3-week period.

During that time, they measured negative effects on LDL cholesterol, fasting glucose, and CRP which goes to show that sugar can be damaging to anyone – not just those at high risk of inflammation (5).

4. Processed meat

worst-foods-for-inflammation-4 (1)

Animal products in and of themselves aren’t to blame for inflammation or heart disease. Choosing the right meat counts, so getting educated on which types are healthy versus those that aren’t is important.

Like with anything “bad” for you, moderation is going to be the rule here. Processed meat can easily be included into the diet occasionally, but eating deli meats, smoked meats, and even bacon on the regular may not be the smartest choice.

It’s best to limit consumption to a few times per week or less, and source processed meats that have minimal additives.

Half the battle is the additives. Processing might include the addition of corn syrup, other forms of sugar like dextrose and sucrose, modified food starch containing corn and wheat, nitrates that aren’t naturally occurring, MSG… the list goes on.

You’ll notice those first three on our list today, which furthers our case for this being one of the most pro-inflammatory foods. In a study done to observe dietary exposures that lead to inflammation and type 2 diabetes, processed meats were one of the culprits along with sugar and refined grains (6).

You may have also heard claims that linked processed meat consumption to cancer risk, and there’s actual research to back this up (7). Where there is disease, there is inflammation.

5. Vegetable oil

worst-foods-for-inflammation-5 (1)

There are so many other oils out there to use, there’s just no reason not to ditch the refined vegetable oils and swap ’em out for coconut oil or avocado oil.

This also means avoiding foods that are fried while dining out, because there’s no doubt you’re getting a nice, unhealthy serving of inflammatory food in a neat, dippable, and downright addictive package.

The enemy? Omega-6 fatty acids. See, these omega-6s have a counterpart, but the inflammation comes when that balance gets out of whack and stays out of whack.

The problem here is that these oils and their prevalence in the Standard American Diet give us a serious deficiency in omega-3 fatty acids – a huge marker of inflammation.

Studies shows that omega-3 supplementation reduces production of pro-inflammatory cytokines, overall suppressing inflammation (8) (9). While omega-6 fatty acids are necessary for health, our ratio needs to be somewhere between 1:1 and 1:3 rather than 1:10 which is far too common.

6. Milk

worst-foods-for-inflammation-6 (1)

Here’s another food that many people are intolerant to, which already sends out some of those red flags that we might trace back to inflammation. Any response to a stressor in the body – in this case, lactose – is going to be met with systemic inflammation.

When the body can’t digest a certain food, it’s not going to be digested properly, and those compounds are going to enter other parts of the body it shouldn’t be.

With that said, this isn’t all people or all dairy. Fermented dairy and grass-fed dairy is nutritionally superior, and many dairy products are low in lactose and casein – two main irritants.

If you are lactose-intolerant, milk should be out of the picture. Unsurprisingly, it increases systemic inflammation markers. It’s also important to recognize that dairy presents many of the same problems as meat, because we have to take into consideration what the producer’s diet was like.

Cows injected with antibiotics and hormones, raised on corn will yield milk that is less nutritionally dense and has a different (and less ideal) nutrient profile, leading to inflammation.

Conventional milk products often contain additives. Properly sourced dairy and fermented dairy can decrease inflammation though.

7. Bread & pasta

worst-foods-for-inflammation-7 (1)

All aboard the gluten-free train! Yeah, we’re going to say it here… white bread and pasta could be hurting you even if you’re not coeliac.

It can cause gastrointestinal distress in people without a marked allergy according to one study (11). Remember the main cause of inflammation here: stress.

Research indicates that a gluten-free diet can be a very effective therapeutic treatment for obesity, inflammation markets, and insulin resistance (10).

The proteins found in wheat (namely wheat germ agglutinin) are prone to irritating the gut, causing that gastrointestinal reaction, because of amylase trypsin inhibitors, which drive inflammation due a specific reaction.

All of this stress in the gut can cause intestinal permeability or leaky gut which can drive inflammation and cause a vicious feedback loop. Finally, non-coeliac gluten sensitivity can impact the gut flora, inhibiting good bacteria and increasing bad bacteria – another cause of inflammation (12).

8. Conventional meat

worst-foods-for-inflammation-8 (1)

All meat from a conventionally raised animal is a nightmare for inflammation (and for the environment, but that’s another story). This is because it encompasses so many other components of problematic food on our list today.

We can combine some factors from processed meat, grains, that omega-6 fatty acid profile, and some similar components from dairy into the mix here and we have a recipe for disaster in the gut.

Another factor to take into consideration is the amount of stress that animals are in poor factory farming conditions. Before the animals are slaughtered, hormonal havoc is happening within.

The animals will have high release of cortisol and they face a drop in pH which you can tell by the color of the meat. Animals in these conditions will often have grey-ish meat.

This meat is nutritionally inferior for human consumption. Just think about it this way: we are what we eat. These products are high in omega-6 fatty acids driving that omega-3 deficiency and the subsequent inflammation.

9. Processed corn

worst-foods-for-inflammation-9 (1)

Let’s get one thing straight: corn is a grain and not a vegetable. While it is gluten-free, it still presents some problems. Like many oils and sugar, corn is found in everything these days, and not in it’s natural form.

Processed corn like corn syrup and corn starch, and corn oil are entering their way into our diets via processed foods, so make sure to read your labels.

While an ear of organic corn here and there won’t hurt, most corn is a GMO product grown on lands that are treated with tons of pesticides. It’s modified to be sweeter than it should be.

Of course, different components impact inflammatory markers in different ways; corn syrup presents similar problems to sugar, and corn oil presents the same problems we get with any refined oils.

Avoiding corn byproduct should be a priority for anyone who wants to decrease inflammation.

10. Peanuts

worst-foods-for-inflammation-11 (1)

Peanuts aren’t bad for everyone, but you might be aware that they are a common allergen. Considering that, there’s more of a likelihood that you aren’t allergic, but you are sensitive to peanut consumption.

Food sensitivities are a lot different than an allergy because the symptoms will present in different ways, and it’s usually more mild. That mild reaction may very well just be low-grade inflammation, and it’s easy to ignore it because you don’t notice it at all.

It’s also important to distinguish peanuts from the rest of the nuts. Peanuts aren’t a nut at all; in fact, they are considered a legume. This doesn’t make them inherently inflammatory, but they do contain more phytic acid which can irritate the gut and cause inflammation.

They’re also high in omega-6 fatty acids – a downfall of many nuts – and can throw our balance off whack which we talked about in relation to inflammation above.

Lastly, because peanuts grow underground, they are more susceptible to mould which is exactly what causes that immune reaction when people are allergic.

If you cut any foods out of your diet, these should be it! Many of these pro-inflammatory foods are also foods that contribute to leaky gut – a symptom of inflammation.

Focus on real, whole foods and anti-inflammatory remedies and supplements to reduce symptoms and heal from the inside out.

Pin it for later from here

What Foods Cause Inflammation- Top 10 Worst Pro-Inflammatory Foods

Sources:

1. Mozaffarian, D, et al. “Dietary Intake of Trans Fatty Acids and Systemic Inflammation in Women.” The American Journal of Clinical Nutrition, Apr. 2004, pp. 606–612., www.ncbi.nlm.nih.gov/pubmed/15051604.

2. Lopez-Garcia, E, and MB Schulze. “Consumption of Trans Fatty Acids Is Related to Plasma Biomarkers of Inflammation and Endothelial Dysfunction.” The Journal Of Nutrition, Mar. 2005, pp. 562–566., www.ncbi.nlm.nih.gov/pubmed/15735094.

3. Han, S N, et al. “Effect of Hydrogenated and Saturated, Relative to Polyunsaturated, Fat on Immune and Inflammatory Responses of Adults with Moderate Hypercholesterolemia.”Journal of Lipid Research., U.S. National Library of Medicine, Mar. 2002, www.ncbi.nlm.nih.gov/pubmed/11893781.

4. Imhof, Armin, et al. “Effect of Alcohol Consumption on Systemic Markers of Inflammation.”The Lancet, vol. 347, no. 9258, 10 Mar. 2001, pp. 763–767., www.sciencedirect.com/science/article/pii/S0140673600041702.

5. Aeberli, Isabelle, et al. “Low to Moderate Sugar-Sweetened Beverage Consumption Impairs Glucose and Lipid Metabolism and Promotes Inflammation in Healthy Young Men: a Randomized Controlled Trial.” The American Journal of Clinical Nutrition, vol. 94, no. 2, Aug. 2011, pp. 479–485., doi:10.3945/?ajcn.111.013540.

6. Schulze, Matthias B, et al. “Dietary Pattern, Inflammation, and Incidence of Type 2 Diabetes in Women.” American Society of Clinical Nutrition, vol. 82, no. 3, Sept. 2005, pp. 675–684., ajcn.nutrition.org/content/82/3/675.short.

7. Cross AJ, Leitzmann MF, Gail MH, Hollenbeck AR, Schatzkin A, Sinha R (2007) A Prospective Study of Red and Processed Meat Intake in Relation to Cancer Risk. PLoS Med4(12): e325. https://doi.org/10.1371/journal.pmed.0040325

8. James, Michael J, et al. “Dietary Polyunsaturated Fatty Acids and Inflammatory Mediator Production.” American Journal of Clinical Nutrition, vol. 71, 1 Jan. 2000, pp. 343–348., ajcn.nutrition.org/content/71/1/343s.short.

9. Simopoulos, A P. “The Importance of the Ratio of Omega-6/Omega-3 Essential Fatty Acids.”Biomedicine & Pharmacotherapy, vol. 56, no. 8, Oct. 2002, pp. 365–379., doi:https://doi.org/10.1016/S0753-3322(02)00253-6.

10. Lacerda Pires Soares, Fabiola, et al. “Gluten-Free Diet Reduces Adiposity, Inflammation and Insulin Resistance Associated with the Induction of PPAR-Alpha and PPAR-Gamma Expression.” The Journal of Nutritional Biochemistry, Elsevier, 17 Dec. 2012, www.sciencedirect.com/science/article/pii/S0955286312002264.

11. Biesiekierski, Jessica R, et al. “Gluten Causes Gastrointestinal Symptoms in Subjects Without Celiac Disease: A Double-Blind Randomized Placebo-Controlled Trial.” American Journal Of Gastroentenology, 2011, pp. 508–514., doi:doi:10.1038/ajg.2010.487.

12. Makharia, A, et al. “The Overlap between Irritable Bowel Syndrome and Non-Celiac Gluten Sensitivity: A Clinical Dilemma.” Nutrients, 10 Dec. 2015, pp. 10417–10426., doi:10.3390/nu7125541.

​Read More