#chris masterjohn | Explore Tumblr Posts and Blogs

lowcarbnutrients · 5 years

Text

Is Almond Butter Keto? Only If The Ingredient List Looks Like This

Is almond butter keto-friendly?

If you read this guide on the pros and also cons of nuts on a ketogenic diet, you most likely know almonds get on the okay-to-eat low-carb nut list.

But what happens when almonds are ground up into nut butter?

Does this focused amount pointer the carbs crazy and place you previous healthy ketosis limits?

You'll find the solution to this burning inquiry in this guide.

And you'll also learn:

4 factors to consist of nut butters on a keto diet

The best nuts on keto

The decision: whether almond butter is keto approved

How to make homemade almond butter

Easy recipes with almond butter

Before we get to whether almond butter ought to be contributed to or nixed from your keto food selection planning, allow's discuss why nut butters as a whole are a truly great concept for ketosis.

4 Reasons Nut Butters Need To Come To Be a Staple in Your Keto Meal Plans

As a quick refresher, nut butters are made from grinding up nuts or seeds to create a thick, creamy paste.

They're much like peanut butter except they originate from real nuts and seeds, instead of inflammatory vegetables like peanuts.

Many nut butters are dairy-free as well as gluten-free as well so they function for a variety of modified keto diets.

Nutrition sensible, it's wise to consist of nut butters in your keto diet due to the fact that they also load these 4 health advantages:

# 1: Nut Butters Have Ideal Macros for Those On a Ketogenic Diet

If you were tired of nut butters in your low-calorie diet regimen past, have no fear concerning this concern on keto.

While nuts and nut butters might have a higher quantity of calories per their little serving size, those fats are of the healthy and balanced selection as well as are much appreciated on a ketogenic diet.

Certain nuts, like almonds particularly, also include a little bit of healthy protein to fuel your body when you're seeming like you need a snack to perk you up.

Plus, many keto-friendly nut butters have a good amount of fiber, which keeps the net carb count reduced for a normal serving.

And it's not just their macros that make nut butters a keto diet staple, it's also the little points you'll discover inside every spoonful.

# 2: Nut Butters Also Have Vital Micronutrients

While macros hog all the spotlight on a keto diet regimen, important micronutrients should not be ignored.

So when it concerns almond butter specifically, you'll locate these vital nutrients in their nutrition facts [*]:

Vitamin E

Riboflavin

Niacin

Folate

Choline

Calcium

Iron

Magnesium

Phosphorus

Potassium

Zinc

Copper

Manganese

Selenium (in trace amounts)

As Dr. Anthony Gustin discussed with Chris Masterjohn in this podcast episode, trace elements play an indispensable function in maintaining you healthy. Keto should not be almost weight-loss - it's a beneficial device for aiding you become your healthiest self.

And considering that almond butter is nutrition dense and filled with plenty of macro- as well as micronutrients, you can have it as a nourishing snack regardless of where you are, which is additionally its following benefit.

# 3: You Can Appreciate Nuts and Nut Butters Almost Anywhere

Almond butter as well as other nut butters are conveniently transportable.

You can stash them in your work or fitness center bag or load them in your carry on while traveling.

And you don't require anything yet a spoon or celery stick to scoop out your nut butter as well as treat your method with your day.

But don't simply take my word for it, there's a lot of research to support the fact that including extra nuts in your diet also indicates scoring much more favorable health and wellness benefits.

# 4: Eating Nuts Is Incredibly Healthy

Researchers say eating more nuts can help:

Reduce kind 2 diabetes mellitus, heart problem, passing, cancer, and inflammation

Lower insulin resistance as well as negative cholesterol levels

Decrease your risk of stroke

Reduce blood pressure

Improve your nervous system

Strengthen your bones and also teeth

So currently it should be much easier to see why so lots of individuals pick to include nut butters in their once a week keto dish plans.

But, as you may have read in this guide, some nuts are better for you on a ketogenic diet regimen because they're reduced in carbs and greater in fiber than others.

These are The 5 Best Keto Nuts

The healthiest nuts you can consume on keto include:

Pecans

Brazil nuts

Macadamias

Hazelnuts

Walnuts

Wondering why almonds do not make the cut?

Even though they're technically on the keto-approved nuts listing, they're just not in the top 5 due to the fact that they have a bit more carbohydrates (and fiber) than virtually zero carbohydrate nuts like pecans or macadamias.

In a 1 oz. serving of almonds, you'll locate 2.5 g of net carbohydrates. That exact same serving of pecans, for instance, clocks in at just 1.2 g of internet carbohydrates - so you can see the difference.

But that does result in the big concern:

Is Almond Butter Keto?

The brief response: almond butter certainly can be keto.

As you now recognize, almonds are okay on their own, yet similar to numerous nut butters on the marketplace, it's actually very easy to take an excellent point and also turn it right into something unhealthy for you.

That's why you must constantly inspect the components checklist and nutrition facts first.

A high-quality nut butter will have:

Very few active ingredients besides nuts and also a little bit of salt

Zero added sugars

No fillers or processed junk

Less than 2-3g of net carbohydrates per serving

Ideally, it uses organic almonds

The ideal almond butters generally have just organic ground raw or baked nuts as the only ingredient on the list.

However, to include even more flavor and also enhance the consistency and also structure of the almond butter, you'll typically see other active ingredients mixed in.

And this is where things start to get a little dirty in between what is keto-friendly and what isn't.

When the almonds in your almond butter are baked in inflammatory vegetable oils, it may harm your wellness even when they fit your macros.

So if you identify any of these oils, placed the almond butter back on the rack and run:

Partially or hydrogenated veggie oils

Soybean oil

Canola oil

Palm oil

Sunflower oil

Keep in mind, high-grade brands might have healthier oils such as coconut oil or MCT oil in their almond butter to guarantee it stays smooth as well as spreadable.

Coconut oil and also MCT oil are 2 terrific additions to nut butters since they can aid you feel fuller for longer and give you sustained psychological and also physical energy.

Another red flag to examine when you're examining whether almond butter is keto-friendly is the added ingredients.

If there are any kind of man-made flavors and chemicals included, you could be getting covert sugars and also carbohydrates in your nut butter, 2 things that will most definitely undermine your ketosis and also weight reduction efforts.

High top quality almond butters might utilize healthy and balanced active ingredients to add taste without included sugars or stabilizers, such as:

Vanilla bean

Cinnamon

Sea salt

Stevia or monk fruit

So the message is clear: not all industrial almond butters are risk-free on a ketogenic diet plan, however that does not suggest you ought to exclude it completely. You simply need to discover the best one.

When you find an almond butter that is keto-friendly and healthy, you can securely utilize it in your recipes.

If you see almond butter in the ingredient listing of other food products, see to it sure it's natural. Organic almond butter on treats like Perfect Keto Bars is entirely keto-safe and also better for you than peanut butter or any nut butter roasted in veggie oil.

And if you do not have actually the persistence required to sift via all the labels at the grocery shop or on Amazon when looking for a risk-free almond butter, you can make your very own homemade almond butter, or any other nut butter for that matter.

They're a great deal much easier to deal with than you might think.

Plus, making home made almond butter indicates you can regulate all the ingredients you'll be consuming, tailor a dish according to your craving for sweets or preferences, as well as may also save a couple of bucks too.

How to Make Homemade Keto Almond Butter

It only takes a couple of steps to make homemade keto almond butter.

If you intend to make almond butter with roasted almonds, you'll need to roast your nuts first.

To roast almonds:

Preheat your stove to 250 degrees as well as get hold of 3 cups of your favorite raw almonds.

Lay your nuts out on a cooking sheet lined with parchment paper for easy tidy up.

Roast your almonds for about 15 minutes, or up until they are golden brown, rather than the light brown color they are when raw.

If you're currently starting out with roasted almonds, it's a good concept to heat these up for about 5-10 mins as opposed to using them at area temperature.

The little added little bit of warm makes them less complicated to refine and break down for butter.

Speaking of that, currently it's time to take your nuts as well as grind them up.

To make almond butter:

Take your warm, baked almonds and also add them to a mixer or high-powered blender.

Start by pulsing the almonds in little surges to crush them.

When you see your almonds come to be the uniformity of almond crumbs or almond flour, crank up your equipment to full power.

Continue to process the almonds for about 15-20 minutes as the natural oils start to turn the completely dry almond flour to a luscious butter.

Take breaks to scrape down the sides before mixing further, as often as needed

Depending on exactly how you like your almond butter, you can keep choosing a luscious consistency or stop earlier if you're a beefy fan.

But right before completing, seize the day to add some flavor and also nutrition boosters to your almond butter.

You can do this by adding any kind of mix of the complying with sugar-free keto-friendly ingredients to your mixer:

MCT oil powder

Sea salt

Vanilla extract

Stevia-sweetened dark chocolate or cacao nibs

Cacao powder

Cinnamon

Chia seeds

Coconut shreds

Liquid stevia or monk fruit to please a pleasant craving

Mix your components in and also flip the turn on your food processor up until a velvety keto-friendly almond butter begins to form.

And then you'll have your extremely own sugar-free version that takes much less than 30 mins of complete preparation and chef time.

Once it's prepared, package your almond butter in an airtight container or jar and shop it in the refrigerator.

Not just will this maintain your production fresher much longer, it also maintains the natural oils from going rancid since your almond butter will certainly not have any chemicals to maintain it shelf stable.

And if you require concepts on just how else you can enjoy your homemade almond butter, apart from simply inhaling it with a spoon, look into the recipe roundup in the following section.

How To Use Your Almond Butter

With a fresh set of almond butter handy, your options are as wide-reaching as your imagination.

First, you'll desire to change all your old peanut butter dishes with your homemade almond butter.

So if you're made use of to peanut butter in your chia dessert, stir-fry sauces, or keto delicious chocolate peanut butter mug recipes, these can all be replaced with almond butter for the better.

From there, you can likewise add your homemade almond butter to the adhering to keto recipes:

Low Carb Acai Almond Butter Smoothie

Keto Collagen Delicious Chocolate Smoothie

Triple Chocolate Keto Shake

Coconut Delicious Chocolate Collagen Bars ( these preference like a keto-safe Almond Happiness!)

Almond Butter Fat Bombs

Now you can escape and make your own homemade almond butter and also fat bomb recipes.

When searching for keto treats, stay clear of those that have peanut butter and choose ones that make use of almond butter instead, such as Perfect Keto Bars.

Almond Butter Keto Decision: It's Wonderful If You're Smart About It

Nut butters and also almond butter can be a conserving poise in the treat aisle when you're on a ketogenic diet regimen, yet you need to do your research before splurging.

Just like any type of packaged foods you acquisition, you must check out both the nourishment realities and the active ingredient list to see to it it's not simply keto-friendly yet helpful for your health and wellness as well.

Beware of covert sugars, unnecessary included carbs, and various other questionable active ingredients that don't require to be there.

A healthy and balanced, keto-friendly almond butter will have much less than five or 6 whole food ingredients on the tag, no sugarcoated, and also no greater than 3g of internet carbohydrates per serving.

If you do not feel like spending quality time filtering with the numerous brands on the marketplace, you can always reach for this Perfect Keto Nut Butter instead, which integrates macadamia nuts, cashews, coconut butter, and also MCT oil to make the utmost keto snack.

One more last note: as alluring as it can be, all nut and also seed butters require you to practice section control. Because the serving size is so little (usually just two tbsps), it's ultra very easy to go over your carbs accidentally.

Do this and you'll wonder why keto isn't working for you when the response is right under your nose.

So distribute your serving before enjoying your almond and also nut butters to the severe as well as you'll transform this keto staple into a last-minute low-carb lifesaver.

#calorie diet #diet #fitness #fruit diet #health and wellness #low carb #nutrition #nutrition facts #wellness

15 notes · View notes

paleorecipecookbook · 6 years

Text

Methylation and Autism

Demystifying methylation

The topic of methylation has exploded in popularity in recent years. An increasing number of healthcare practitioners are incorporating methylation assessment into their clinical practice, and the market for direct-to-consumer genetic testing, which allows people to identify genetic variants that may impact methylation, is booming.

Methylation is the process of transferring a single carbon atom and three hydrogen atoms, collectively referred to as a methyl group, from one substance to another in the body. The transfer of methyl groups regulates countless biochemical processes, including cell division, gene expression, DNA and RNA synthesis, development of the nervous system, immune cell differentiation, neurotransmitter synthesis, histamine clearance, and detoxification. To learn more about the ins and outs of methylation, listen to my podcasts Methylation 101, Methylation—What Is It and Why Should You Care? and What Influences Methylation? An Interview with Dr. Ben Lynch.

In autism, genetic variants such as MTHFR may load the gun, but the exposome pulls the trigger. There are many simple yet effective steps we can take to modulate the exposome, optimize methylation, and reduce the risk of autism in our children.

Optimal methylation and its opposite process, demethylation, are central to the maintenance of our physical, mental, and emotional health. Consequently, methylation deficits have many adverse effects on the body. Conditions associated with impaired methylation include fatigue, difficulty losing weight, depression, anxiety, hormone imbalances, poor detox capacity, infertility, and an increased risk of cancer. However, a growing body of research indicates that we should add another item to this list of conditions affected by impaired methylation—autism spectrum disorder.

The link between impaired methylation and autism

There is no arguing that autism is on the rise; the incidence of autism in U.S. children increased by over 100 percent from 2000 to 2010, and a shocking one in 59 children born today will be diagnosed with autism. (1) A growing body of research indicates that methylation influences the development of autism. Variants in the MTHFR gene and the presence of folate receptor autoantibodies are two factors that mediate the relationship between methylation and autism.

The MTHFR gene governs the production of methylenetetrahydrofolate reductase, the rate-limiting enzyme of the biochemical pathway that converts 5,10 methylenetetrahydrofolate to 5-methyltetrahydrofolate (5-MTHF), the active form of folate. 5-MTHF is a compound that participates in methylation. An insufficiency of 5-MTHF impairs methylation and adversely impacts brain function. (2) MTHFR genetic variants, such as the C677T variant, reduce MTHFR enzyme activity and lower the level of 5-MTHF in the body. The frequency of the T allele of the C677T variant, which reduces MTHFR activity, is higher in children with ASD than in non-autistic children; this finding suggests that 5-MTHF insufficiency and altered methylation play a role in autism. (3)

Folate receptor autoantibodies (FRAAs) also influence methylation and ASD. FRAAs bind to folate receptor A (FRA) in the brain, preventing folate from entering the brain. Blocked folate receptors cause cerebral folate deficiency, which impairs methylation and brain function. Autistic children have a high prevalence of FRAA compared to non-autistic children. (4) In children with folate receptor autoantibodies, folate must be delivered to the brain via a route that bypasses the blocked receptor. Folinic acid, a non-methylated form of folate, readily crosses the blood–brain barrier and has been found to improve verbal communication in children with ASD. (5) The research on the relationship between MTHFR variants, folate receptor autoantibodies, and ASD suggests that supplying 5-MTHF and folinic acid may help correct methylation deficits and alleviate symptoms in children on the ASD spectrum.

The exposome and autism

The completion of the Human Genome Project in 2003 ushered in an era of “biological determinism,” the belief that human health and behavior are controlled primarily by our genes. However, relying solely on genes to predict and prevent disease is misguided because our bodies don't have enough genes to support the concept of biological determinism. Scientists now understand that factors that influence gene expression, rather than genes themselves, are responsible for driving disease. The study of the mechanisms that change the way genes are expressed but don't alter the underlying genetic code is called epigenetics. Methylation is just one of many epigenetic mechanisms that influence gene expression.

The sum of environmental exposures to which a person is exposed over the course of his or her lifetime, referred to as the “exposome,” epigenetically influences methylation and gene expression. I previously wrote about the exposome in my article “Why Your Genes Aren’t Your Destiny.” In autism, genetic variants such as MTHFR may load the gun, but the exposome pulls the trigger. (6) Some of the environmental factors that epigenetically influence the development of autism include diet, dysbiosis, maternal infection, and environmental toxins.

Dysbiosis

Fascinating new research indicates that gut bacteria epigenetically modulate gene expression; subsequently, alterations in the gut microbiome may impair methylation. (7) Dysbiosis is a common problem among autistic children that may contribute to methylation deficits. (8) Correcting dysbiosis and restoring a healthy microbiome may help correct underlying methylation issues in children with ASD.

Diet

Methylation is catalyzed by several enzymes that require specific dietary micronutrients, including folate, riboflavin, B6, B12, choline, betaine, zinc, and magnesium. A deficiency of these nutrients impairs methylation. (9) Furthermore, research indicates that a Westernized diet high in refined, processed foods alters methylation in the brain and impairs cognitive function; these findings suggest the existence of an important link between the consumption of a processed, nutrient-depleted diet and autism spectrum disorder. (10)

Infection

Maternal infections increase the risk of autism spectrum disorder by epigenetically altering the expression of genes associated with ASD in the fetal brain. (11, 12) Identifying and treating infections before a woman becomes pregnant may significantly reduce the risk of her child experiencing impaired methylation and ASD.

Environmental toxins: Heavy metals and BPA

The abundance of environmental toxins to which we are exposed daily has a significant impact on methylation and the risk of ASD. In utero exposure to heavy metals alters methylation of genes and is associated with an increased risk of autism. (13) Exposure to BPA, an extremely common environmental toxin found in plastic water bottles and food containers, in the lining of canned foods, and on thermal paper used for receipts, also alters DNA methylation and is associated with an increased risk of autism spectrum disorders. (14)

The exposome plays a crucial role in the regulation of methylation and the risk of ASD. Fortunately, there are many simple yet effective steps we can take to modulate the exposome, optimize methylation, and reduce the risk of autism in our children.

Testing and treating methylation problems

Identifying MTHFR genetic variants is a good first step to take when addressing methylation problems in ASD spectrum children. I recommend doing genetic testing through 23andMe. Once you have the results of your child’s 23andMe test, you can run the data through Genetic Genie to get methylation results. Variants in MTHFR C677T increase a child’s risk for methylation issues and autism spectrum disorder.

It is important to remember that just because a genetic variant is present does not mean it is being expressed. I recommend that functional methylation testing, such as the Doctor’s Data or Health Diagnostics Research Institute methylation panel, be done in conjunction with genetic testing. Functional methylation testing can help your healthcare practitioner determine whether a given genetic variant is impacting your child’s health and how to go about treating a methylation deficit. To that end, it is important to work with a practitioner who is familiar with methylation; methylation is a complex topic, and self-treating is often an inefficient (and costly) way to approach this health issue.

It is crucial that epigenetic causes of poor methylation be addressed in children on the ASD spectrum. An ancestral diet provides the nutrients required for methylation, including folate, riboflavin, B6, B12, zinc, choline, glycine, creatine, betaine, and magnesium. Targeted nutrient supplementation can also help; 5-MTHF may benefit autistic children with MTHFR variants and folinic acid helps those with folate receptor autoantibodies. In my practice, I am having success with a methylation protocol developed by Chris Masterjohn that involves choline, glycine, and creatine. You can learn more about Chris’s protocol in his podcasts Living with MTHFR and What to Do about MTHFR.

Correcting dysbiosis with pharmaceutical or botanical antimicrobials, fermented foods, and probiotics can help restore balance to the intestinal microbiota and optimize methylation. Women looking to become pregnant should focus on supporting their immunity to reduce their risk of infection during pregnancy and treat pre-existing infections before becoming pregnant.

Finally, environmental toxins should be avoided as much as possible during pregnancy, infancy, and early childhood to reduce the risk of autism. Some simple ways to minimize toxin exposure include investing in high-quality water filters for drinking and bathing water, using stainless steel and glass water bottles and food storage containers rather than plastic, and avoiding handling receipts. Women planning to become pregnant should assess their body burden of heavy metals and undergo detoxification well before pregnancy to reduce their future children’s exposure to environmental toxins in utero.

Now, I’d love to hear from you. What do you think of the research on methylation and autism? Do you have a child on the ASD spectrum, and if so, what methylation-optimizing strategies have been most helpful? Let me know in the comments below.

The post Methylation and Autism appeared first on Chris Kresser.

Source: http://chriskresser.com July 04, 2018 at 02:49AM

#paleo #recipe #food #delicious #healthy #yum #diet

3 notes · View notes