New To Keto But Want To Grow Your Knowledge?
More specifically, you want help with 3 Surprisingly Healthy “Junk” Foods on Keto?
these misunderstood foods are actually some of the healthiest things that you could be eating on keto there are so many good healthy high quality foods that we throw under the bus and we say that they’re super unhealthy simply because mainstream food and mainstream health care tells us that they’re bad that’s not the case I’m gonna break down what I think are the three most unsuspecting healthy foods on keto you were tuned into the Internet’s leading performance nutrition and fat loss channel with new videos on Tuesday Friday and Sunday at 7 a.m. Pacific time I want to make sure that you hit that little subscribe button so you can always see my videos and also hit that Bell button so you know whenever I post a new video or go live okay also I want to make sure you check out thrive market there’s a link down in the description that’ll let you check them out thrive market is awesome because you can literally get your groceries online without ever having to go to the grocery store and quite frankly get them cheaper than what you would get them for at the grocery store so you got to make sure you check out thrive market down in the description after you watch this video all right the three foods I’m gonna give you our foods that you can easily implement into the keto diet so let’s go right into them without wasting any time the first one is mayonnaise everyone thinks that mayonnaise is bad it took me so long to explain that mayonnaise is a health food mayonnaise is good people think that mayonnaise is bad because they feel like it’s just pure saturated fat because it’s fat in sort of a solid form the reality is it’s not really a solid it is a solid literally but it’s not a solid in the sense that you basically have liquid poly and monounsaturated fats that have been emulsified in such a way that they become more of a solid you see mayonnaise when you break down the ingredients is one of the best things you could ultimately eat on a ketogenic diet you see the reason it technically it becomes a solid and why it gets confusing for people is because you have lecithin that’s in the egg yolk that acts as an emulsifier so it takes like the lemon or the vinegar or whatever the watery liquid is and allows it to be combined with an oil normally when you combine a water soluble thing with a lot of fat soluble thing you’re gonna get like an oily mess right nothing actually happens it doesn’t blend but when you have an emulsifier like the lecithin that’s in the egg yolk or sometimes a little bit of mustard it allows it to emulsify and become a solid is where it’s really cool though because now you get the benefit of some really healthy oils the cool thing is is we don’t have to fall victim to just the soybean oil and the canola oil that’s in most of the mainstream mayonnaises these days there’s a lot of different mayonnaises that are out there that use avocado oil use macadamia nut oil or you can make your own I even did a video on that the fact is the basis of mayonnaise is great eggs super high in choline so you got the precursor to acetylcholine that’s gonna allow you to actually develop new neurons new neuro pathways and truly help you feel better mentally okay then we have a high degree of selenium selenium is very important on a keto diet because on a keto diet you’re losing a lot of your minerals and selenium is vital to your thyroid function so if you want to maintain your metabolism and keep it nice and high you need the selenium but getting it from eggs in an omega-3 fashion is a really solid way of doing that additionally we don’t always get enough vitamin D and a truly bioavailable retinol a form so vitamin D super critical for your immune system because it comes down to the t-cells actually calling upon vitamin D in order to actually get the immune system firing so if we don’t have enough vitamin D the immune system doesn’t work so anyway long story short eggs are a phenomenal phenomenal keto food okay next one let’s talk about pork rinds why does everyone think that pork rinds are bad well probably because most of the big food conglomerates have had pork rinds on the shelves for a long time and they grew Pam alongside the chips and the dips and all that other stuff right there in the snack aisle they’re right next to the Ritz they’re right next to the Tostitos we just assume that there are junk food the reality is they’ve evolved a lot pork rinds at their very core are actually very healthy these have to be cognitive the fact that a lot of these mainstream food brands are putting a lot of garbage in so you just got to go for a really clear one right really pure clean one that only has a few ingredients but here’s the thing on pork rinds they’re like 52 to 55 percent fat and roughly 48 to 50 ish percent protein so you’ve got a nice little macronutrient ratio there and the thing is is that they’re super high in what’s called alayich acid because of oleic acid pork rinds do the opposite of what you think in the way of cholesterol normally when we look at pork rinds we think oh my gosh that’s gonna jack up my cholesterol it’s just a bunch of fried pig skin right okay not true at all the oleic acid actually stops the production of coal all receptors in our gut which means that it makes it harder for our body to take in dietary cholesterol and release it into the bloodstream it actually gets rid of some of the receptors that would normally do that so the oleic acid that’s in pork rinds is actually really really good for us now the other thing that we have to factor in is high levels of glycine okay glycine is super powerful when it comes down to connective tissue and skin you think about collagen right well pork rinds are collagen at their very root so we’re literally getting our collagen right then and there but predominantly the glycine which is the best for the hair skin and nails so everything you need there is gonna be right there with your pork rinds then of course we’ve got a good amount of good saturated fat which is going to help the myelination so it’s going to help support the myelin sheath which is around the nerve so like when the brain is sending a signal to another part of the body it sends a signal through the nerve that is protected by the myelin sheath if we are stressed out or we have a lot of oxidative damage that sheath breaks down like for example in multiple sclerosis youyou see what happens when the myelin breaks down we need the saturated fats to support that so don’t shy away from the pork rinds just make sure you’re getting ones that are fried in the right oils and only have a few ingredients lastly let’s talk about dark chocolate okay dark chocolate at its root is a very very good fat they were talking mostly a saturated fat that’s a good healthy form but more importantly we’re talking about the other components of it you’ve got phenylethylamine in it which has been shown as a very powerful endorphin booster so you feel really good so you’re on a keto diet you need that extra boost dark chocolate and unsweetened form is going to be perfect for you now where it’s really shining is in its high levels of magnesium we’re talking like 300 milligrams of magnesium and just a small like 100 gram portion of dark unsweetened baking chocolate so just plain old dark chocolate now you could melt it down and add stevia and make it a little sweeter or you can just eat it straight up raw without any sweetener the fact is high amounts of magnesium which you usually become deficient in on a keto diet now in addition to having magnesium in the mix it also has oxalic acid which blocks calcium absorption that sounds bad but calcium is the opposite of magnesium calcium makes you stressed out it’s an exit or e mineral so it gets you excited we want to reduce the amount of calcium and increase the amount of magnesium in our bodies generally speaking so lots of magnesium coming in from the dark chocolate and then of the oxalic acid blocking the calcium so a very powerful thing there then of course we’ve got theobromine now theobromine is just another way to get some more energy in a non-habit-forming way so small amounts of caffeine and dark chocolate but higher amounts of theobromine which just give you a feeling of energy without you getting hooked on it so there you go three completely wildcard things that you can eat on keto that most people will tell you are unhealthy mayonnaise pork rinds and chocolate as always make sure you’re keeping it locked in here in my videos and I’ll see you in the next one
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3 Surprisingly Healthy “Junk” Foods on Keto – Thomas DeLauer
Mayonnaise (1 tbsp = 10g fat, 1g of carb)
Mayonnaise is formed when two liquids come together to create a viscous, yet solid form
Mayo is mostly oil combined with an egg yolk, a teaspoon or two of an acidic liquid like lemon juice or vinegar – when blended together, it becomes a thick, creamy, stable emulsion
Contains Vitamin E from the eggs and avocado oil
Also rich in vitamin K, and choline and potassium, selenium and sodium, vitamin D
Eggs are a good source of choline, a precursor to the neurotransmitter acetylcholine – specifically, choline is transported into the cell by a transporter protein in the membrane of the presynaptic neuron where it combines with acetyl CoA to synthesize the neurotransmitter acetylcholine
This is a nutrient that’s a key component of a healthy thyroid gland and it reduces inflammation by inhibiting NF-kB and its activation of interleukin-6 and TNF-alpha production
Selenium is also able to enhance proliferation of cytotoxic precursor cells, which give rise to the crucial T immune cells that fight cancer and viruses within the body
Selenium is also essential to the proper functioning of glutathione peroxidase – glutathione is 100% dependent on having a selenium atom at its core for proper function
T cells rely on vitamin D in order to activate and they would remain dormant, ‘naïve’ to the possibility of threat if vitamin D is lacking in the blood
When a T cell is exposed to a foreign pathogen, it extends a signaling device (vitamin D receptor) with which it searches for vitamin D
This means that the T cell must have vitamin D or activation of the cell will cease
Oleic Acid (Omega 9)
Vitamin E is the shared name for a group of eight compounds which have antioxidant properties
However, even though the natural form of the vitamin exists in eight chemical variations, it is mainly the alpha, or a-tocopherol form which meets human needs, and is the most bioavailable
Lemons contain a soluble fiber known as pectin that increases digestive health – pectin works by binding to fatty substances in the digestive tract, including cholesterol and toxins, and promotes their elimination
Pork Rinds (1oz = 9g of fat, 17g of protein, 0g of carbs)
52% fat, 48% protein, no carbs
Pork rinds are crispy chips made from slices of pig skin deep-fried in lard – their fat content are made of 43% monounsaturated fat (oleic acid)
Monounsaturated Fat (Oleic Acid)
Pork rinds contain oleic acid which is a healthy monounsaturated fatty acid.
An increased level of oleic acid in the cell membrane reduces the oxidative damage caused by free radicals.
Our brains are comprised of 60% fat and the majority of the fat in the brain is saturated
The myelin sheath that surrounds the nerves in the brain and ensures their proper function is also largely made of saturated fat and cholesterol
This amino acid is found in high amounts in other parts of the animal, including the organ meats and gelatinous cuts like tendons and skin
The majority of the protein in pork rinds is believed to be from glycine, an amino acid that’s a precursor to glutathione
glycine along with L-taurine are necessary for the synthesis of bile salts
Glycine deficiency may reduce the liver’s ability to synthesize bile – Bile acts as an emulsifier to fats, and is essential for the digestion of fat
Check the label as seed oils can be used to cook pork rinds and you only want “pork skin” and “salt,” ideally – if oils were used, they’ll be listed in the ingredients (MSG is often added, too)
Pork rinds should never have more than four or five major ingredients
Baking Chocolate (1 square/29g = 15g of fat, 9g of carbs)
Chocolate in its raw form comes from the cacao bean, which is full of antioxidants, fat, carbohydrates, protein, polyphenols like flavonoids
Magnesium is a mineral needed for more than 300 biochemical reactions in our bodies, and cacao nibs contain 272 milligrams per 100 grams.
Magnesium is key to muscle and nerve function, keeping the heart rhythm steady – thanks to its high magnesium content, along with the effects of epicatechin, cacao improves muscle structure and enhances nerve function
Contains phenylethylamine, which induces euphoria by stimulating the release of B-endorphin – An opioid peptide that stokes production of dopamine and norepinephrine
Oxalic acid – also contains oxalic acid, which is a compound found in cacao that inhibits the absorption of calcium, which most people have excess of
Both antioxidants and theobromine can improve blood flow, support healthy functioning of the heart and reduce thickening of arterial walls