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
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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. the 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
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this video 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