Optimum Fiber Low Carb Diet

Optimum Fiber Low Carb Diet

You probably know the basics about fiber: it's the part of plant foods that your body cannot digest, and there are two types — soluble fiber and insoluble fiber. Both types of fiber are good for us.

Soluble fiber dissolves in water, forming a gel. It is the form of fiber that helps lower cholesterol levels, reduce the risk of heart disease, and regulate blood sugar levels. Soluble fiber is found in black beans, lima beans, Brussels sprouts, avocado, sweet potato, broccoli, turnips, and pears.

Insoluble fiber passes through the digestive system relatively intact, adding bulk to stools. It is the form of fiber that prevents constipation and regulates bowel movements, removing waste from the body in a timely manner. Insoluble fibers are found in whole wheat flour, wheat bran, cauliflower, green beans, and potatoes.

Despite these health benefits, most Americans get less than half the suggested amounts of daily fiber. The popularity of very-low-carbohydrate diets like the ketogenic or "keto" diet, the Atkins diet, and the Whole 30 diet, which may unintentionally decrease fiber consumption, hasn't helped matters.

It may be time to give fiber another look.

New evidence confirms protective effect of fiber

A new analysis of almost 250 studies confirmed on a large scale that eating lots of fiber from vegetables, fruits, and whole grains can decrease your risk of dying from heart disease and cancer. Those who ate the most fiber reduced their risk of dying from cardiac disease, stroke, type 2 diabetes, and/or colon cancer by 16% to 24%, compared to people who ate very little fiber. The study also concluded that more fiber is better. For every additional 8 grams of dietary fiber a person consumed, the risk for each of the diseases fell by another 5% to 27%. Risk reductions were greatest when daily intake of dietary fiber was between 25 and 29 grams.

Two observational studies showed that dietary fiber intake is also associated with a decreased risk of death from any cause. Those eating the highest amount of fiber reduced their risk of dying by 23% compared to those eating the least amount of fiber. In these studies, the associations were more evident for fiber from cereals and vegetables than from fruit.

Weight control is another benefit of high-fiber diets. By helping you feel full longer after a meal or snack, high-fiber whole grains can help you eat less. In one large study, adults who ate several servings of whole grains a day were less likely to have gained weight, or gained less weight, than those who rarely ate whole grains.

Fiber: how much is enough?

On average, American adults eat 10 to 15 grams of total fiber per day, while the USDA's recommended daily amount for adults up to age 50 is 25 grams for women and 38 grams for men. Women and men older than 50 should have 21 and 30 daily grams, respectively.

In general, it's better to get your fiber from whole foods than from fiber supplements. Fiber supplements such as Metamucil, Citrucel, and Benefiber don't provide the different types of fiber, vitamins, minerals, and other beneficial nutrients that whole foods do.

When reading a food label, choose foods that contain more fiber. As a rule of thumb, choose cereals with 6 or more grams of fiber per serving, breads and crackers with 3 or more grams per serving, and pasta with 4 or more grams per serving. Another strategy is to make sure that a whole-grain food has at least 1 gram of fiber for every 10 grams of carbohydrate. If you look for a 1:5 ratio, that is even better.

Ignore the marketing on front of the package labels. Just because a bread is labeled "multigrain" or "12 grain" does not mean it is a whole grain. The grains could be refined and the bread may be low in fiber. When you look at the ingredient list, make sure "whole" is the first ingredient.

Easy ways to get more fiber in your diet

Here are some strategies to increase fiber in your diet:

• Start your day with a bowl of high-fiber cereal.
• Add vegetables, dried beans, and peas to soups.
• Add nuts, seeds, and fruit to plain yogurt.
• Make a vegetarian chili filled with different types of beans and vegetables.
• Add berries, nuts, and seeds to salads.
• Try snacking on vegetables such as cauliflower, broccoli, carrots, and green beans. Serve them with a healthy dip such as hummus or a fresh salsa.
• Eat more whole, natural foods and fewer processed foods.

A few important tips as you increase your fiber:

• Do so gradually to give your gastrointestinal tract time to adapt.
• Increase your water intake as you increase fiber.
• If you have any digestive problems, such as constipation, check with your physician before dramatically increasing your fiber consumption.

Take a positive approach to eating more high-fiber foods. Beyond reducing risk of chronic disease, eating a variety of whole foods that contain good sources of fiber can be an easy and enjoyable way to keep you fuller longer and help control your weight. Fiber can expand your horizons with different tastes and textures, and can be a bonus to your health.

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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Optimum Fiber Low Carb Diet

Source: https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927

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Gluten Free And Low Carb Diet

Gluten Free And Low Carb Diet

Photo Courtesy: zoranm/E+/Getty Images

Gluten is a protein found in products derived from wheat, barley, and rye. It is well established that the consumption of gluten triggers the onset of the digestive disorder celiac disease. Starting and maintaining a gluten-free diet is the only way to effectively manage the symptoms associated with celiac disease. This diet regimen is also necessary for those suffering from a food allergy to wheat and wheat products.

Today, many people who are not diagnosed with celiac disease or a wheat allergy are still opting for gluten-free diets. Many believe that eating a gluten-free diet may help them lose weight, increase their energy, or ameliorate their headaches. However, the evidence for these associations is primarily anecdotal. In fact, researchers do not recommend following a gluten-free diet unless you have been diagnosed with celiac disease or have a gluten sensitivity (wheat allergy).

Nonetheless, maintaining a gluten-free diet can get complicated — and it may result in vitamin and nutrient deficiencies. To coincide with National Celiac Disease Awareness Day, we're providing a starting point for folks diagnosed with celiac disease and wheat allergies, so that they can maintain a balanced diet while accounting for their digestive health.

Foods To Avoid

To start a gluten-free diet, you must avoid foods and drinks containing the following:

• Wheat
• Bulgur
• Farina
• Graham flour
• Kamut
• Rye
• Semolina

Some commonly prepared foods can contain gluten:

• Bread
• Cakes and pies
• Cereals
• Cookies
• Crackers
• Oats
• Pasta

When consuming processed foods, it is essential to search for a label indicating gluten-free ingredients since gluten can also be found, rather unexpectedly, in prepared foods such as:

• Croutons
• Gravy
• Dressings
• Beers
• Imitation meats or seafood
• Processed luncheon meats
• Soups
• Candy

Moreover, gluten is not only found in edible products. It may also be found in the following products that are commonly found in your home. These include:

• Shampoo, conditioner, and styling products
• Lipstick and lip balms
• Medications and vitamins
• Play-dough
• Toothpaste

Essential Foods For A Gluten-Free Diet

The following is a list of grains and starches recommended for a gluten-free diet:

• Amaranth
• Buckwheat
• Corn
• Cornmeal
• Gluten-free flours (rice, soy, corn, potato, bean)
• Polenta
• Quinoa
• Rice
• Tapioca

Other great gluten-free foods include:

• Fruits
• Fresh meats, fish, and poultry
• Milk and most dairy products
• Potatoes
• Rice
• Vegetables
• Wine and distilled liquors

Moreover, an increasing number of gluten-free products, such as bread, pasta, beer, or brownies, are becoming available with gluten-free substitutes. These are often available at specialty grocery stores or online.

Pitfalls Of Gluten-Free Diet

Many grains are enriched with vitamins. Therefore, following a gluten-free diet may result in low levels of specific vitamins and nutrients. Some common deficiencies associated with a gluten-free diet include:

• Calcium
• Fiber
• Thiamin
• Riboflavin
• Niacin
• Folate

Your doctor or dietician may recommend supplements to increase your levels of these vitamins and nutrients.

Photo Courtesy: apomares/E+/Getty Images

Tips For Maintaining A Gluten-Free Diet

Strictly Shop Gluten-Free: While in the grocery store, try to avoid processed foods. Instead, buy products like fresh fruits, fresh vegetables, frozen produce, beans, nuts, seeds, fresh meat, fresh poultry, fresh or frozen seafood, eggs, dairy products, and fresh herbs. Additionally, choose gluten-free flour, rice or corn pasta, corn tortillas, and gluten-free bread.

Check Your Medications (and Other Non-Food Products) for Gluten: Gluten is often utilized in medicines to bind pills together. Ask your pharmacist or call the drug manufacturer directly to check if any of the medications you are taking contain gluten.

Maintain a Gluten-Free Zone in the Kitchen: Cross-contamination with gluten may occur where ingredients come together, such as on a cutting board or a grill surface. You can also be exposed to gluten by using the same kitchen utensils as others or sharing the same condiment containers — the condiment bottle may touch the bun, or a knife with bread crumbs may contaminate a margarine stick or mustard jar.

Be Careful When Dining Out: Some restaurants today may offer a gluten-free menu. If this is not the case, be sure to ask which items are gluten-free. Ideally, try looking for restaurants that operate gluten-free kitchens to avoid any chance of cross-contamination. Apps like Find Me Gluten Free can help you take extra care when choosing a restaurant.

Resource Links:

• "A Review on the Gluten-Free Diet: Technological and Nutritional Challenges" via Nutrients, U.S. National Library of Medicine
• "The Gluten-Free Diet: Fad or Necessity?" via Diabetes Spectrum, American Diabetes Association, U.S. National Library of Medicine
• "Health Benefits and Adverse Effects of a Gluten-Free Diet in Non–Celiac Disease Patients" via Gastroenterology & Hepatology, U.S. National Library of Medicine
• "Gluten-free diet: is it really always beneficial?" via Kare Publishing, U.S. National Library of Medicine
• "Navigating the Gluten-Free Boom: The Dark Side of Gluten Free Diet" via Frontiers in Pediatrics, U.S. National Library of Medicine

MORE FROM SYMPTOMFIND.COM

Gluten Free And Low Carb Diet

Source: https://www.symptomfind.com/health/guide-creating-gluten-free-diet-plan?utm_content=params%3Ao%3D740013%26ad%3DdirN%26qo%3DserpIndex

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Can I Have Sweet Potatoes On A Low Carb Diet

Can I Have Sweet Potatoes On A Low Carb Diet

Sweet potatoes are versatile, delicious, and packed with health benefits. Learn all about these nutrient packed spuds and find recipes for side dishes, soups, salads, entrees, and more.

The Ultimate Guide to Sweet Potatoes including nutritional info, healthy benefits, how to cook it, and tons of delicious recipes.

No matter what you call it — sweet pa-tae-toe, sweet poe-tat-toe (I think you can do that bit with a sweet potato, right?) — these yummy little yams are making a comeback on menus everywhere. From bars (sweet potato fries) to bistros (sweet potato and chickpea curry) you bet these sweet orange babies are here to stay.

I know some of you might still be hung up on the sweet potato, thinking its only purpose is to provide the quintessential Thanksgiving side dish. You know the one — baked in butter and too many spices then doused in sickly-sweet marshmallows? I hate that dish, and I always have.

So you can imagine how hard-pressed I was to imagine eating a sweet potato outside of Thanksgiving. And, because I'm now a grown up and it's my job to eat healthy foods and to create healthy recipes, I tried them again a few years ago. And they're good! So good, in fact, I like to pretend the Thanksgiving sweet potato atrocity never happened. And it's been banned from any and all holiday festivities in my house. The sweet potato can make an appearance, but not like that.

So just how good are sweet potatoes? Well, not only can you eat them just like a regular, old, run-of-the-mill potato, but they can also be made into fries, tater tots, veggie noodles, and soup. (Just remember, though, by frying them, adding tons of butter, oils, or otherwise serving them in an unhealthy way will nearly negate all the good you're trying to add to your diet.) And, they also pair nicely with all sorts of proteins and vegetarian dishes as well. Want to know more about what makes sweet potatoes a star? Read on!

Are Sweet Potatoes Good for You?

Although all kinds of potatoes are actually not that bad for you and are chock full of vitamins and nutrients, sweet potatoes rise to the top of the tuber pack. The antioxidant beta-carotene is what gives the potato its orange color. That, plus other micronutrients, cancer-fighting capabilities, and a low glycemic index number all add up to one super spud.

The Nutritional Makeup of Sweet Potatoes

One medium, raw, five-inch sweet potato contains 112 calories, 2 grams of protein, less than a gram of fat, 26 grams of carbs, 4 grams of fiber, and 6 grams of sugar. It also contains a lot of mighty micronutrients, anti-inflammatory properties, and plenty of calcium, iron, potassium, and phosphorus plus folate and vitamin C.

The Health Benefits of Eating Sweet Potatoes

Even if you're just not a sweet potato fan, don't worry, you will be after you read how good they are! There are plenty of ways you can incorporate sweet potatoes in your diet — and plenty of reasons why you should want to. From warding off cancer to reducing inflammation and from being easily digestible to keeping your skin looking younger, the reasons for eating the sweet sweet potato are many.

1. Sweet potatoes are an excellent source of beta-carotene. One of the best sources, in fact. This is one thing all orange fruits and veggies have in common — they owe their orange to the beta. One cup of sweet potatoes will provide you with 375% of your daily recommended allowance. I'd say that's about as good as it gets.
2. They are anti-inflammatory. Everyone has inflammation in their bodies. There's just no getting around it. For every scrape, cut, bruise, broken bone, sneeze, upset stomach, or basically any and every little thing gone "wrong" there is an immune response triggered in your body, which leaves you with inflammation. Sometimes this inflammation lingers long after the "problem" has disappeared. Sometimes it never disappears. But, we can try to help it along by eating foods with anti-inflammatory properties that can help our bodies help themselves. Sweet potatoes — they can help with that.
3. They can help fight aging . Carotenoids (like beta-carotene) serve as antioxidants in your body, which help protect your cells from the sun's harmful rays, secondhand smoke, pesticides, and other pollutants. These, in turn help to prevent you from looking older than you are by protecting and exfoliating your skin.
4. Sweet potatoes are good for your digestive system. Although not one of the more fibrous foods I've ever come across, sweet potatoes are no fiber slouch. Every little bit helps to keep you feeling fuller, longer, and to help keep your digestive system running smoothly.
5. Sweet potatoes are better for your blood sugar. Sweet potatoes have a low glycemic index number. Foods with lower GI numbers tend to not stimulate hunger or contribute to obesity like higher-glycemic-numbered foods. Foods on the lower end of the GI scale are considered better for your blood sugar overall. Unfortunately, sweet potatoes are still considered a high-carb food. That means, if you are following a low-carb diet, sweet potatoes will most likely be on the list of foods not to eat.
6. Sweet potatoes are low-fat. They contain less than a gram of fat per an entire sweet potato — I'd say that's about as low-fat as they get. That means, if you are trying to eat low-fat foods, or to incorporate only healthy fats into your diet, then sweet potatoes are basically a "free pass," fat-wise.
7. Sweet potatoes make a good substitute. If you need to thicken a soup or swap-in a better-for-you starch, then sweet potatoes are your jam. It's also a smart swap for pastas and rice in a meal.
8. Sweet potatoes are gluten-free. If you are looking for a starchy veggie that is gluten-free, look no further than the sweet potato.

What's the Difference Between a Sweet Potato and a Yam?

Frankly, nothing. Whether the orange potatoes are marked "yams" or "sweet potatoes," it makes no difference, they are all sweet potatoes or a variety of a sweet potato. There was some confusion when orange sweet potatoes were swapped for white ones shipped in from Africa a few decades ago. But yams and sweet potatoes aren't even related. It's kind of confusing. There are, after all, 16 varieties of sweet potato, so odds are pretty good that, no matter what the label says, what you're buying is probably a sweet potato.

Is a Sweet Potato a Carb or a Vegetable?

Sweet potatoes are tubers and tubers are considered starches, not vegetables. But don't be too bummed out — some starchy "vegetables" have nutritious properties too! But, alas, you can't really say you've eaten your veggies if you had sweet potato fries with your lunch. You're still going to have to eat your broccoli.

How to Buy and Store Sweet Potatoes

Sweet potatoes are available year-round, but are technically a winter crop. When buying sweet potatoes, look for ones that have the roots still on, if possible. Skinny sweet potatoes keep just as well as the bigger ones, so size doesn't matter. However, you want them to feel heavy for whatever size they are. Skip any that have bruises or soft or bad spots or look like they are about to sprout. The skin of an orange sweet potato should be the same all the way around, but it can be mottled in lighter varieties.

Once you get your potatoes home, you don't really have to do much with them. Store them in a cool, dark, well-ventilated place (like a pantry, perhaps?) and skip the fridge. Refrigerating them can make the centers hard and make them taste bad. They can keep for up to two weeks, but if I'm being honest, I've kept them longer than that. If they look bad, toss them out. It really is that easy.

How Do You Dice a Sweet Potato?

That's a great question. I usually don't sweat it if all my pieces aren't the same size (I try to get as close as possible, though) and I also don't mind to leave the skin on. But, if you want uniform pieces or you want your food to look professional (guests perhaps), or even if you're just honing your knife skills, this is the proper way to achieve those perfect squares.

1. Peel your potato.
2. Cut off the ends.
3. Square the potato as much as possible by cutting off the other four round edges.
4. Slice your square into half-inch pieces.
5. Take those smaller square pieces and cut those into half-inch, large-fry-like logs.
6. Cut those logs into half-inch dices. Viola!
7. Note: Save your scraps. You can always roast the potato peels or use the scraps for nutrient-packedchili, stew, or cooked into a soup (especially if you're going to puree it anyway).

What Is the Best Way to Cook a Sweet Potato?

I'll go into several recipes below, but if you're looking for just simple, straight-up directions for baking a sweet potato in the oven, I have you covered. First, preheat the oven to 400 degrees. Wash your sweet potato and vent it with a fork or a knife to allow heat to escape. Sprinkle it with salt and wrap it in a piece of aluminum foil. Place it right on the rack and bake for about 40-60 minutes, or until a knife stuck into it reveals it's nice and soft in the middle.

However, if you're looking for something a little more creative, you know I can certainly help you with that. Read on to discover some of my favorite ways to incorporate sweet potatoes in my meals.

Side Dish Ideas

Sheet pan recipes are so easy, and sweet potatoes seem to be just made for them. When you tire of boring old, white potatoes, give me a call. I've got your sweet potato sides right here in this One Pan Roasted Salmon, Sweet Potatoes, and Asparagus, One Pan Blackened Cod, Sweet Potatoes, and Zucchini, Spicy Sweet Potato Wedges, or these Honey Roasted Sweet Potatoes.

Salad Recipes

You can put sweet potatoes in salads. I mean, you make Russet potato salads, right? Just cook them first and toss them with other yummy ingredients for a nutritious lunch or dinner entree. Some of my favorite dishes include this Sweet Potato and Avocado Kale Salad (with or without salmon), Southwestern Sweet Potato, Kale, and Quinoa Salad, or this Dairy-Free Curried Sweet Potato Salad.

On the grill

These recipes for Grilled Sweet Potatoes with Black Beans and Cilantro Pesto and Grilled Honey Mustard Sweet Potato and Vegetable Kebobs are delicious any time of year. Or try these Grilled Sweet Potatoes and Vegetable Foil Packets if you'd rather not do the dishes (which is probably always, right?).

Soups and Stews

Sweet potatoes complement ground turkey or chicken quite nicely, especially in soups and chilis. Try this Whole30 Turkey and Sweet Potato Chili, Sausage, Sweet Potato, and Lentil Stew or a nice bowl of Slow Cooker Chili Quinoa and Sweet Potatoes to warm you up on a cold evening.

For breakfast

If you can have hash browns or diced potatoes with your brunch, then there's no reason you can't have sweet potatoes, right? Sweet potatoes still give you that starch you crave, but with slightly more nutrients and a starch that keeps you fuller, longer. Those were my thoughts exactly when I made this Sweet Potato, Avocado, and Tomato Toast and these Sweet Potato and Spinach Egg Muffins.

Can I Have Sweet Potatoes On A Low Carb Diet

Source: https://www.slenderkitchen.com/article/8-reasons-to-eat-more-sweet-potatoes

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Ovo Na Dieta Low Carb

Ovo Na Dieta Low Carb

Uma dieta do ovo, ou "dieta do ovo cetogênica" é uma dieta de curto prazo na qual você consome ovos, manteiga e outras gorduras saudáveis.

Como ela é rica em gordura, moderada em proteína e low carb — uma dieta do ovo é uma maneira de entrar em cetose ou manter a sua dieta cetogênica. Ou seja, uma dieta cetogênica super-restitiva.

As pessoas estão fazendo a dieta do ovo, pela maior parte, para perder peso. Especificamente, elas estão fazendo a dieta do ovo para superar um planalto teimoso de perda de peso, mesmo que elas já estejam numa dieta cetogênica.

Mas uma dieta do ovo é necessária? E ela pode mesmo ajudar você a perder peso em longo prazo? Descubra isso e mais, incluindo uma amostra de plano de refeição, só para o caso de você querer experimentar uma dieta do ovo cetogênica.

O Que é uma Dieta do Ovo Cetogênica?

Em 2010, o blogueiro low carb Jimmy Moore tornou pública sua incursão de um mês numa dieta apenas de ovos ou dieta low carb — e a dieta do ovo cetogênica nasceu.

Uma dieta do ovo cetogênica é pouco mais do que uma dieta cetogênica ultra-restrita.

De uma perspectiva macronutriente, a dieta do ovo e a dieta cetogênica são similares. Você come por calorias em torno de:

•     60% de gordura
•     30% de proteína
•     Abaixo de 10% de carboidratos

A diferença entre as duas dietas é que numa dieta do ovo, você recebe 100% das suas calorias de ovos, queijo, manteiga e óleos saudáveis.

Então, por que você faria isso? Especialmente se você já estiver num estado cetogênico de queima de gordura?

Proponentes da dieta do ovo alegam que ela acelera a sua capacidade de queima de gordura ao restringir ainda mais alimentos.

A teoria é: quando você tem apenas ovos, manteiga e queijo no menu — você está menos propenso a comer demais.

Agora então, vamos aos pontos específicos da dieta do ovo cetogênica.

Como a Dieta do Ovo Cetogênica Funciona?

A dieta do ovo cetogênica não é uma dieta muito flexível. Há uma longa lista de regras e uma lista curta de alimentos permitidos.

A dieta do ovo típica dura menos de uma semana, ou por volta de três a cinco dias. Isso é, de acordo com algumas pessoas, tempo o bastante para ver resultados impressionantes.

Numa dieta do ovo cetogênica, você come:

•     Ovos inteiros (pelo menos seis por dia, preferivelmente produzidos em pastagens)
•     Manteiga de vacas alimentadas com grama ou outras gorduras saudáveis como óleo de coco ou azeite de oliva (1 colher de sopa por ovo)
•     Queijo gordo (até trinta gramas por ovo)
•     Até 3 latas de refrigerante diet por dia (opcional)

Nota rápida: Estas não são as regras da Cetogênica Perfeita. E como o consumo de refrigerante diet está ligado a diabetes, síndrome metabólica e doenças cardíacas — considere pular essa parte totalmente [*].

Café e chá, como eles são sem açúcar e livres de calorias, estão permitidos. Mas qualquer outra coisa com calorias, incluindo álcool, está fora dos limites.

As regras restantes da dieta do ovo cetogênica giram em torno da hora da refeição, como:

•     Coma um ovo dentro de 30 minutos após acordar
•     Como uma refeição repleta de ovos de três a cinco horas (não pule refeições)
•     Pare de comer três horas antes de ir para a cama

Se você quiser experimentar uma dieta do ovo, siga as regras acima de três a cinco dias. Qualquer período maior pode levar a potenciais riscos de saúde (nós cobriremos isso mais tarde). Clique aqui para ver receitas low carb grátis.

Ovo Na Dieta Low Carb

Source: https://www.dietalowcarb101.com/dieta-do-ovo-3-dias-low-carb-aprenda-tudo-sobre-esse-assunto/

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Whats The Difference Between Keto And Low Carb Diet

Whats The Difference Between Keto And Low Carb Diet

Photo Courtesy: [Phil Fisk/Cultura/Getty Images]

Carbs may be delicious, but, depending on your health status and any conditions you may have, they may not be the most nourishing (or healthy) macronutrients for you to eat. However, that doesn't mean you can't enjoy your favorite typically higher-carb foods — it just means you need a bit of creativity and a few tips and tricks for making modifications. That's especially true when it comes to a classic breakfast favorite: quiche.

Traditional quiche begins with a pie crust as its base, which isn't ideal if you're limiting carbs. But, by removing the crust — or using some delicious, low-carb substitutes — you can still enjoy the delicate egg and zesty ingredient combinations that make this dish so versatile. Start diversifying your low-carb breakfast menu (or even your evening meals) with these easy crustless quiche recipes.

Crustless Vegetable Quiche

Photo Courtesy: [EasyBuy4u/Getty Images]

Starting the day with an array of healthy vegetables — plus the protein from eggs — on your plate is never a bad idea. That's why this crustless vegetable quiche is such a nice option: You get great flavors and all the nutritional benefits of whatever veggies you add. Plus, it's vegetarian friendly. Even if you're not fully vegetarian, there are some great reasons to try this quiche; forgoing meat once in a while and upping your consumption of fresh produce can improve your cholesterol levels, for one.

This recipe from Food.com calls for broccoli, red pepper and zucchini, though you can swap them out for other vegetables if you prefer. Mushrooms, asparagus and tomatoes are tasty options as well. All are great sources of different vitamins, minerals and fiber. Add the cheese of your choice and some salt and pepper or other spices for an easy way to change up the flavor profile.

Crustless Quiche Lorraine

 Photo Courtesy: [jaker5000/Getty Images]

Quiche Lorraine might be one of the most classic (and best-known) recipes for this dish — and it's just as delicious without the crust. If you're looking for a keto-friendly breakfast dish that helps you reach your daily protein goals, this crustless quiche Lorraine, also from Food.com, is a top option.

Generally, people who follow the ketogenic diet get about 75% of their daily calories from fat, 20-30% from protein and around 5% from carbs. This recipe gets its fat and protein from the eggs, bacon and Swiss cheese you'll use. If you want to add a vegetable for extra flavor and nutrients, try spinach; it's relatively low in carbs but packed with healthy vitamins A and K.

Bacon Cheeseburger Keto Breakfast Quiche

 Photo Courtesy: [John Rizzo/Getty Images]

Looking for more crustless quiche options that work just as well for dinners as they do your morning meals? You'll want to try this bacon cheeseburger keto quiche from Kalyn's Kitchen. It satisfies keto fat and protein requirements thanks to its ground beef, bacon, eggs and the cheese of your choice (we recommend sharp cheddar). For a little bit of low-carb veggie crunch, add a handful of green onions and pickles into the mix too — yes, pickles in crustless quiche. They really do elevate this dish with their crunch and zesty tang.

Spicy Southwest Crustless Quiche

 Photo Courtesy: [yipengge/Getty Images]

For those on the keto diet who also like a little kick to their meals, this spicy Southwest crustless quiche from the folks at Wisconsin Cheese will definitely satisfy any flavor cravings. It's packed full of fat and protein thanks to its eggs, heavy whipping cream, milk and pork sausage. Add some jalapenos, green peppers and pepper jack cheese to crank up the spice level.

As with most of the quiche dishes in this list, you'll cook this in a greased pie dish at 350 degrees Fahrenheit until the edges are golden brown and the center of the quiche no longer looks runny or jiggly. It may take about 45 minutes to achieve the right cooked consistency, and you can also tell the quiche is done — as with many baked treats — when a knife inserted into the center comes out clean. Let the quiche stand for about 10 minutes to fully firm up before slicing into it.

Vegan Crustless Quiche

 Photo Courtesy: [Cavan Images/Getty Images]

This one is a bit of a surprise — a unique and flavorful surprise. You already know quiche is an egg dish, and eggs aren't vegan. So you might also be wondering how a vegan version could exist. In showcasing some true culinary creativity, this vegan crustless quiche from The Spruce Eats utilizes tofu, dairy-free crumbled cheese, soy or almond milk, nutritional yeast, ground cashews and dairy-free cream cheese.

The result is a smooth, authentic crustless quiche that's perfect for people who eat a plant-based diet or those who are allergic to eggs. In addition to its healthful egg-free base, it's got asparagus, garlic and turmeric to spice things up just right. You can always add or substitute your preference for other veggies as well; consider using what's in season to enjoy them at their peak of freshness.

Kale and Feta Crustless Quiche

 Photo Courtesy: [Kale and Feta Crustless Quiche/Eating Bird Food]

Eating Bird Food's kale and feta crustless quiche recipe is an easy yet flavorful low-carb meal that makes for not only a delicious breakfast but also an ideal main course for lunch or dinner. Simply pair a slice with a cup of soup or a salad to create a well-rounded meal. As an added bonus, this recipe is a little different from other basic crustless quiches, which can keep your taste buds on their toes while giving you a nutrient boost at the same time.

Aside from the kale, feta and eggs — its star ingredients — this recipe uses coconut oil, almond milk, mushrooms, garlic, nutmeg and parsley. And here's an interesting tidbit of information about kale: It's a superfood that's chock-full of vitamins and minerals — but that's also low in calories and carbs.

Resource Links:

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-many-types-and-health-benefits-of-kale

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Low Carb Bread On Keto Diet

Low Carb Bread On Keto Diet

8 Keto Lunch Ideas That Make a Low-Carb Diet Easier

Get ready for lunchtime with these yummy keto recipes.

It seems like the keto diet is all we hear about lately, and just about everyone is on it or has tried it (including celebrities). This eating plan involves filling your plate with lots of fats, moderate protein, and very little carbohydrates or sugar.It can be challenging to find keto-approved recipes on this diet, however, especially at lunchtime. I mean, how can you eat a sandwich without bread?

Although bread is off limits on keto, you can reach for plenty of other delicious ingredients, including deli meat, cheese, low-starch veggies, and healthy fats. Here, we've rounded up the best keto lunch ideas that use creative low-carb substitutes.

Chicken Club Lettuce Wrap Sandwich

keto-lunch-lettuce-wrap

Although bread is a no-no on the keto diet (sob!), lettuce wraps are here to satisfy your cravings.Combine all of your favorite sandwich fillers on a large piece of lettuce, roll it up, and you have a delicious wrap. This take on a chicken club lettuce wrap looks amazing. Get the recipe on skinnytaste.com.

Keto and Low Carb Caesar Salad

keto-lunch-cesar-salad

Caesar salad is a popular keto go-to, but hold the croutons.With this recipe, though, you can leave them in (sort of) thanks to a substitute made from pork rinds. Yum! Get the recipe on thenourishedcaveman.com.

Keto Taco Salad

keto-lunch-taco-salad

This keto taco salad is great for those who love to meal prep. The ground beef recipe is super easy to make on a Sunday night and portion out for the week ahead. Just add your favorite (keto-friendly) taco toppings and you're good to go. Get the recipe on meganseelinger.com.

Buffalo Chicken Celery Sticks

keto-lunch-buffalo-celary-sticks.jpg

You may remember "ants on a log" as one of your favorite childhood snacks (or your mom's sneaky way of getting you to eat celery), but this-old school recipe just got revamped and is keto-approved.Celery has a whole new look thanks to the buffalo chicken filling. Get the recipe on mantitlement.com.

Turkey Bacon Ranch Pinwheels

keto-lunch-pinwheels

Joy Filled Eats says that her turkey bacon ranch pinwheels have a lot of flavor and require only a little bit of effort. They make the perfect midday pick-me-up. Don't be afraid to stray from the recipe and add your favorite deli meat, cheese, and low-starch veggies.Get the recipe on joyfilledeats.com.

Mini Mushroom Keto Pizza

keto-lunch-mushroom-pizza

Did someone say pizza? These mini mushroom keto pizza bites are perfect for 'za lovers.Mushrooms make a great base for all your favorite pizza toppings and provide hearty bite. Thanks to I Eat Keto, our favorite treat can be diet-approved. Get the recipe on ieatketo.com.

Low Carb Big Mac Bites

keto-lunch-burger-bites

Bun-less burgers are allowed on the keto diet. With flavorful homemade Big Mac sauce, this recipe won't have you missing the bread.Get the recipe on homemadeinterest.com.

Tuna Stuffed Avocado

keto-lunch-stuffed-avocado

Since they're packed with healthy fats, avocados are a common keto ingredient, and we love that they can be utilized in the kitchen in so many ways. For example, half an avocado makes a great "bowl"for different foods, such as tuna salad. Get the recipe from downshiftology.com.

Low Carb Bread On Keto Diet

Source: https://www.health.com/food/keto-lunch-ideas

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Can You Have Low Carb Beer On Keto Diet

Can You Have Low Carb Beer On Keto Diet

Ole Spata / EyeEm Getty Images

Miller 64 Extra Light Lager

With just two grams per can, Miller 64 is one of the most well known low carb options that is easy to find at most liquor stores or wherever you get your beer.

Devil's Backbone Brewing Co. Bright Tangerine Sparkling Ale

Carbs: 2 grams

C alories per 12 oz.: 90

ABV: 4%

This very low-carb ale from Devils Backbone is where a beer and a spritz meet. It's very light and bubbly with a burst of citrus—you can practically feel yourself saying "aaah" after a long sip now.

Corona Premier

Carbs: 2.6 grams

Calories per 12 oz.: 90

ABV: 4%

Corona Premier is a classic choice that goes hand-in-hand with beach days. It's only fitting that such a perfect seaside brew won't hurt your beach bod ambitions. All you need to add is a lime.

BUY NOW Corona Premier, drizly.com

Michelob Ultra

Carbs: 2.6 grams

Calories per 12 oz.: 95

ABV: 4.2%

You know about Michelob Ultra: It's super low-cal, low-carb approach is what's been inspiring other breweries to lighten up their own beers. Have you actually tried it, though? It's an easy-to-find, easy-to-drink option that's perfect for whiling away the afternoon. Plus, there a number of unique riffs on the original, like lime cactus, that have only a few more carbs.

BUY NOW Michelob Ultra, drizly.com

Lagunitas DayTime IPA

Carbs: 3 grams

Calories per 12 oz.: 98

ABV: 4%

IPA fans, don't despair. The extra hoppy style usually comes with higher calorie and carb counts, but Lagunitas has you covered. The DayTime IPA has all of the aroma and flavor of a heavy-hitter IPA, but it's lower in alcohol and all the health-sabotaging stuff. Plus its classic IPA bitterness is balanced by a smooth, refreshing quality.

BUY NOW Lagunitas DayTime IPA, drizly.com

Shiner Ruby Redbird Lager

Carbs: 3.1 grams

Calories per 12 oz.: 95

ABV: 4.01%

Shiner ups the flavor ante on the timeless lager with its Ruby Redbird, which has a kick of grapefruit. This beer is easy-drinking but full of tart, fruity flavor. It's especially rewarding on a hot day.

Dogfish Head Slightly Mighty IPA

Carbs: 3.6 grams

Calories per 12 oz.: 95

ABV: 4%

Dogfish Head is a master of unique flavors and hoppy IPAs, so if anyone's going to make a diet-friendly beer that doesn't taste diet-friendly, it's them. The Slightly Mighty is a little bitter, a little sweet, and overall refreshing with a tropical twist—all without scary calorie or carb counts.

Ommegang Brut IPA

Carbs: 3.9 grams

Calories per 12 oz.: 140

ABV: 6.3%

The brut IPA trend swings the style's pendulum from boozy and hazy to crisp and dry, and the result is the best of both worlds if you love beer and champagne. Ommegang's take is light in all the right ways; they're not skimping on flavor or aroma, yet they've managed to keep carbs and calories in check.

BUY NOW Ommegang Brut IPA, drizly.com

Kona Brewing Co. Kona Light Blonde Ale

Carbs: 4 grams

Calories per 12 oz.: 99

ABV: 4.4%

Pop open a bottle of this Kona Light Blonde Ale for a little taste of Hawaii. It's low calories, carbs, and ABV team up with its flavor—light, bright and smooth with some tropical juiciness from real mango—to create a carefree vibe.

Deschutes Brewery Da Shootz! Pilsner

Carbs: 4.2 grams

Calories per 12 oz.: 99

ABV: 4% ABV

Deschutes has subtly updated the quintessential pilsner with a little extra bubbliness, a little extra citrus, and a little extra toastiness. Da Shootz! is the perfect amount of complex and very sessionable, meaning you can enjoy a few with friends.

Allagash Brewing Co. Saison

Carbs: 4.8 grams

Calories per 12 oz.: 183

ABV: 6.1%

Allagash Brewing Co. is known for its expert rendition of the saison. A saison is a Belgian beer style known for being very carbonated and crisp, with a subtle hop and notes of citrus and pepper from the yeast. This all translates to a lot of flavor and, in Allagash's case, not a lot of calories or carbs.

BrewDog Vagabond Pale Ale

Carbs: 5 grams

Calories per 12 oz.: 150

ABV: 4.5%

BrewDog's Vagabond balances a little bitterness (classic for the style) with the caramel sweetness of its malt plus some tropical fruit flavors and a burst of hoppiness. In addition to its low carb and calorie counts, this pale ale is gluten-free.

Four Peaks Brut IPA

Carbs: 5 grams

Calories per 12 oz.: 152

ABV: 6.7%

For another take on the trendy brut IPA style, look to Four Peaks. This version mimics extra-dry champagne and does so with lots of fruity flavors like mixed berries and melon. The overall finish is like a crisp white wine with a hoppy slant.

Lakefront Brewery Eazy Teazy Ale

Carbs: 5.85 grams

Calories per 12 oz.: 99

ABV: 3.4%

This ale from Lakefront Brewery deserves a spot in your rotation thanks to its unique flavor. It's a super light and easy-drinking beer brewed with green and oolong teas plus Lemondrop hops. All that gives it a complex range of fragrant aroma and flavor notes.

Harpoon Brewery Rec. League

Carbs: 10 grams

Calories per 12 oz.: 120

ABV: 3.8%

While Harpoon's Rec. League clocks in at 10 grams of carbohydrates, it's worth adding to your health-conscious beer repertoire because of all its other benefits. Consider this: It's low in calories, low in alcohol, and a deliciously refreshing, hoppy and hazy pale ale. There's more: Rec. League is made with buckwheat kasha for vitamin B and minerals, chia seeds for fiber and antioxidants, and Mediterranean sea salt for electrolytes, making this beer great for kicking back after a workout.

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