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in today's video we're going to talk
about the worst five foods you can eat on the keto diet while these foods might
technically fit the criteria for being keto friendly
they can actually work against you and reverse your progress the keto diet
is a low-carb diet where your body produces ketones for energy
this way of eating has become so popular for its ability
to accelerate weight loss reduce inflammation
and lower blood sugar but the foods we are going to talk about today
have the opposite effect if you are on a keto diet
and are not seeing the results you hoped for
one of these foods might be the reason why so stay tuned to find out
what keto friendly foods are actually not
keto friendly hey guys welcome back to my channel if
you're new here my name is kait i'm a health coach and i post videos on a high
fat nutrient dense way of eating if you like this video please give it a
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trial today today we're going through some common
foods that you might be eating on a keto diet
that are actually not as healthy as you would think
some of these foods will kick you out of ketosis despite being very low in net
carbs other foods we're going to talk about
today will increase your inflammation and while i do not think you need to
stress over ketones or being in ketosis all the time having stable blood sugar
is important especially if you are insulin resistant
number one keto bars anytime big companies come up
with a product that is specifically aimed at keto
there's reason to be skeptical but even companies that are keto focus
should be questioned my main issue with bars like this is they contain
so many ingredients some of which can spike your blood sugar and kick you out
of ketosis and take away from a lot of the benefits
of the keto diet the two main ones you want to watch out for and
avoid are maltesel and imo let's talk about
maltitol first because it is a sweetener hidden in
a lot of keto bars many of the products in the atkins range
do contain maltitol maltitol is a sugar alcohol that has been artificially
processed from starches like corn so while it will increase the total
carbs in a product it is thought that because sugar alcohol
cannot be digested fully it cancels out when you calculate net
carbs leaving you with a product that looks keto friendly but here's the thing
maltitol actually scores pretty high on the
glycemic index the glycemic index is used to measure the blood sugar response
to foods pure glucose has a score of 100 table
sugar has a score of 58 and maltitol has a score of 52.

blood sugar response to meltital is almost the same as the blood sugar
response to table sugar that means that a lot of the
negative effects that you were trying to avoid by not
eating sugar you'll still be getting with meltatal on
top of that maltitol can cause digestive distress
including gas bloating and diarrhea maltitol
cannot be fully digested by the body and it starts to ferment in our gut i
actually found a website with hundreds of horror stories about
maltitol it's pretty alarming and enough to scare
anyone off of it and then imo fiber imo stands for
isomalto oligosaccharides and is also used to sweeten products
it is made up of a mixture of short chain carbohydrates that are found
naturally in some foods but can also be manufactured and added
to processed foods it will be written on nutrition labels
as one of the following fiber in brackets imo imo fiber
in brackets powder or syrup prebiotic fiber
vita fiber inulin or chicory root now because imo is classified as fiber
once again it gets subtracted from total carbs
but like maltitol imo actually causes quite a significant
rise in your blood sugar and your insulin a 2017 study in the journal of
insulin resistance showed that imo consumption led to a
rise of nearly 50 milligrams per deciliter in blood glucose
with a five-fold rise in insulin at 30 minutes
so if you see a keto product that has a crazy high amount of fiber
it's probably imo so once again this can cause a rise in your blood sugar
a rise in your insulin and a decrease in your ketones
and just like maltitol imo can also cause
digestive distress now this isn't to say that all keto bars
are unhealthy but it's pretty alarming how many of them
do include these ingredients less is more when it comes to packaged products
the less ingredients and the more of them you can pronounce
the better and really i am a big promoter of
not snacking and eating all of your calories that you need
at your meal times but i know products like this can be helpful for some
especially if you're on the go so if you have to have a keto bar or you have to
have a product like this perfect keto is the best brand i have
found that has good ingredients and won't spike your blood sugar number
two vegetable oil vegetable oils also referred to as seed
oils include the following canola oil soybean oil sunflower oil
corn oil grapeseed oil cottonseed oil and
safflower oil now of course oils are isolated fat
which you would assume would be good for the keto diet which is
high in fat but here's the thing the type of fat in
these oils is very damaging to our health
and can cause inflammation dna damage and increase our disease risk
so if you're having signs of inflammation on a keto diet
sore joints maybe rashes even fatigue cutting vegetable oils out of your diet
might be the missing light but why are these oils so bad to get the
oil out of these plants they have to go under extreme heat and processing
and this processing means that they are almost always rancid by the time you buy
them off the shelf the reason they taste and smell like
nothing is to hide this fact and it is important to note that the
smoke point of an oil is not the same as the point that it
starts to oxidize on top of that processing vegetable oils
is how trans fat is created adding trans fats
to foods has been banned by the fda since 2018
but even if the trans fat is listed as zero
on the label they are legally allowed to say it is zero
as long as it is under 0.5 two studies that analyze vegetable oils found that
0.4 to 4.2 percent of the total fat content
was trans fat which is a lot of trans fat
i do have another video that goes more into the dangers of vegetable oil
which i will link above but really you want to avoid these oils
as much as possible don't cook with them and don't buy
products that contain them some better options for cooking include
butter ghee tallow lard duck fat coconut oil olive oil and avocado oil
number three is salad dressings there are two reasons why you want to avoid
salad dressings on a keto diet number one a lot of commercial brands
have a lot of added sugar and number two they usually contain a lot of vegetable
oil as well even if you do not cook with the oils
previously mentioned these oils can find their way into your
diet through things such as salad dressing
and in large amounts no less for this reason your salad dressing
might be the cause of your inflammation and taking away
from a lot of the benefits of keto now once again this does not mean that
all salad dressings are bad most commercial brands
yes but there are brands out there that are sugar free
and vegetable oil free such as primal kitchen
which are very keto friendly number four keto bread
i know that when you first switch to a keto diet it can be really fun to try to
figure out keto recipes for all your favorite foods
and bread is a big one because the standard american diet is
based around bread and grains sandwiches toast pizza burgers
we feel this need to replace bread with something when we switch to a keto diet
and that is where keto bread comes in there are lots of recipes to make
keto bread online yourself and there are also brands that are now selling it
the problem i have with keto bread is that it is usually made out of mainly
almond flour or almond meal now almonds themselves in small amounts
are okay and suitable for keto but the problem is
that they are extremely high in omega-6 too much
omega-6 in your diet can lead to inflammation
and eventually chronic disease ideally you want to consume omega-3 and omega-6
imbalance at a one-to-one ratio or as close to it
as you can get almonds they contain over 2 000
times the omega-6 that omega-3 once in a while of course keto bread is
fine to have but if you are having it every meal or
even every day you might want to consider reducing it
number five is cheese now i know this one is going
to ruffle some feathers and i just want to say right away that i
am not anti-cheese and i am not anti-dairy
but i do think that some people do better without it
the first reason being of course that not everyone tolerates it
tolerance to dairy can vary with some people being lactose intolerant
whereas other people just experience some digestive distress when they
consume it the other problem with it though is that
dairy is easy to over consume which can work against you if you have
weight loss goals and the last reason is that the casein
and cheese can cause it to be addictive and you might laugh at the thought of
being addicted to cheese but there is something to it be honest
with yourself if you decided to cut cheese out of your diet
would it be difficult some people can eat cheese in moderation
and some cannot but if you've tried everything else and
your weight loss is stalled or you're experiencing inflammation
it's worth cutting jerry out at least for a time
now before we wrap up today's video i'm going to tell you a bit more about
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anyways guys that's all i have for you today let me know in the comment section
down below if anything i said in this video resonated with you
and if there's anything you're going to try to cut out if you enjoyed this video
you might also like my video on nine signs you're insulin resistant
which you can check out here if you want to catch up on my most
recent upload you can click here and if you want to check out my keto and
carnivore diet coaching programs you can click here thanks again guys i'll see
you next time bye

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