Organ Meats Can Be a Keto Game Changer

Organ Meats Can Be a Keto Game Changer

Organ Meats Can Be a Keto Game Changer

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with Kido being all the rage right now a lot of people are starting to eat all kinds of cuts of meat right they’re eating the dark meat they’re eating the white meat and people are even starting to explore eating more of the organ meat so let’s dive in a little bit and talk about where organ meat comes into play on a ketogenic diet because believe it or not it plays a huge role and you can have some huge huge huge advantages when you start consuming the organ meat but it’s not for the reason that a lot of people will have you believe organ meat is not high in fat in fact that’s really not high in fat at all what we’re looking at with the organ meat is more of the superfood qualities when it comes down to the vitamins both water soluble and fat soluble and of course the minerals hey you are tuned in to the Internet’s leading performance and nutrition channel with content surrounding ketosis fasting scientists interval training and you name it new videos coming out every single Tuesday Friday and Sunday at 7 a.m. Pacific Time and a lot of other videos peppered in throughout the week as well hey make sure you check out Haile calm so you can check out all the latest performance apparel that I’m always wearing in my videos ok so let’s take a quick look at organ meat for a second is it keto friendly first and foremost yes it’s absolutely keto friendly okay very very low carb with the exception of a liver you just need to be a little bit concerned with liver because we have to remember the liver holds carbohydrates you see we store what’s called collagen carbohydrates that are in their storage form in the liver so sometimes you can have a liver that has more carbs in it than other times now it’s never gonna amount to any significant amount but if you’re looking at like a 200 gram serving a liver you could have upwards of 10 grams of net carbon hydrates so just be cognizant of that so what we’re gonna do in this video is we’re gonna focus on the main 3 organ meats that you’re gonna find at least here in the United States that’s gonna be the heart that’s gonna be the kidney and that’s gonna be the liver so let’s break down why these are actually beneficial and what you should be focusing on the most first off the heart okay so the hearts gonna contain around 115 calories for a 100 gram serving okay it’s gonna contain about 18 grams of protein about 4 grams of fat and a negligible amount of carbohydrates like literally 0.1 grams of carbohydrates the main benefit that we’re getting from the heart has nothing to do with the macronutrients whatsoever it comes from the coenzyme q-10 more commonly known as Co Q 10 or ubiquinone you see the whole idea behind Co Q 10 is to actually take energy from the proteins fats and carbohydrates that we consume and deliver it through what’s called the electron transport chain to create energy so the heart uses a lot of this Co Q 10 that’s why when you buy a Co Q 10 supplement it says it’s good for your heart health because it allows the heart to work a little bit more efficiently because it uses a lot of it so this means that it’s creating a lot of energy so when you consume something like heart you’re getting a very very very bioavailable form of coenzyme q10 now coq10 also does an interesting thing as far as electricity goes in your body you see in the mitochondria where we actually create energy it creates what is called a proton gradient a proton gradient is a more complex way of saying it’s creating some friction that creates energy so by creating an electrical gradient when things transfer across this gradient they trigger an electrical charge that allows us to create what’s called ATP which gives us energy this is happening in the heart every single time it beats but it’s also happening in all your muscles every single time you contract them or flex them or relax them so very very important especially on a ketogenic diet because you want to have that nerve signaling really working well ok so heart is definitely a good one but probably not the best when you look at the other organ meats so let’s take a look at the second best this is gonna be kidney ok kidney isn’t one that’s super popular in the u.s. it’s a little bit of a weird texture and it’s honestly just not that popular overall but kidney does have some very powerful benefits when it comes down to the water soluble vitamins of b12 and B 2 now you might be thinking I just go and get a b12 supplement why do I need to go bearing through actually eating kidney or organ meat well we have to make it very clear there’s a huge difference between taking any supplement even the highest quality scientifically backed supplements and getting it from true legitimate food sources so bioavailable true water soluble form of vitamin b12 is significantly important on a ketogenic diet when you’re on a keto diet you lose a lot of water that means you’re losing a lot of the minerals in the water soluble vitamins and you’re losing them fast ok and vitamin b12 is critical for making red blood cells red blood cells deliver oxygen they deliver energy so obviously very important on any kind of diet protocol but even more importantly they allow the building of what is called the myelin sheath the myelin sheath is that outer layer of a nerve and that’s what allows that transduction that’s signaling to occur so ever notice on a ketogenic diet that maybe you’re not able to get as good of a muscle contraction when you workout or maybe just feel a little bit disconnected from your body it’s not because you’re low on carbs it’s usually because your minerals are out of whack and therefore your nervous system isn’t sending the right signals so if you consume the right amount of b12 your nervous system can function properly the other thing we have to remember is vitamin b12 is critical for the pancreas as beta cells these beta cells are what produce insulin and even though you’re not producing a ton of insulin on a ketogenic diet you still need to be taking care of it so again something you’re not gonna get from a supplement form of b12 so yeah sure you can get it from a supplement but is it gonna really do everything that you want it to do there’s one other thing that b12 is very critical for and that’s actually recycling our neurotransmitters see we have another thing in our body known as Sam II s adenosylmethionine okay maybe you’ve seen Sam E on the shelf of your vitamin store before okay the thing is this is naturally occurring within the body and b12 combines with that to help what is called the reuptake of neurotransmitters so things like serotonin things like dopamine that actually require a recycling and a reuptake if we didn’t have the b12 to work with the Sam II we’d feel in a funk all the time so again another thing that might feel out of whack you ever feel a little bit depressed or a little bit down in the dumps or in your low-carb diet it’s probably because your b12 or Sammy stores are a little bit lower alright now let’s talk about the major one liver this is the one that you can most commonly get your hands on it’s not hard to get liver you can get turkey liver beef liver whatever but by far we want to go with beef liver whenever possible it’s got the highest amount of what is called bioactive retinol a this is the preformed version of vitamin A vitamin A is important but if you take a regular vitamin A your body has to start assembling things to actually create it and utilize it when you get it from the liver you’re getting it and that what it’s called a preformed version this preformed means that it’s already forms already bioavailable that retinol allows your brain to literally create new brain cells it’s called neurogenesis and neuroplasticity so you’re on the ketogenic diet you’re already flooding your brain with a bunch of ketones which allows your brain to operate at its best but imagine being able to add an additional layer to it to truly create new brain cells and really look and feel amazing so retinol a is not only good for your brain but it’s also going to boost your eyesight it’s also gonna help your skin and your complexion a ton and I don’t just mean like a little bit like if you consume a tiny bit of beef liver and get a good amount of vitamin A you’re going to notice a giant difference in your complexion and how you look and feel we’re talking 27,000 IU’s of vitamin A in literally just a 3 ounce serving of beef liver yeah that is phenomenal you know that I’m a fan of getting my nutrients from whole food sources whenever possible but I also know that it’s not always practical to get beef liver so my friends over in antler farms actually have a dehydrated form of beef liver that still preserves all this nutrients and still allows you to get a form of vitamin A that is going to be bioactive so I want to make sure you check them out huge shout out to them and a huge thank you for making this video possible and also for allowing me to keep my content on YouTube free now the only thing that you need to be concerned with when you’re gonna sue mning copious amounts of beef liver which quite honestly you’re probably not gonna be consuming copious amounts of it is gonna be vitamin A toxicity so you’ve probably heard of the drug accutane before it’s used for acne that’s like a mega dose of vitamin A and obviously you can see what it does to skin it clears up acne it clears up a lot of skin issues but it’s extreme and it’s toxic so if you were to ever take a container where ever prescribed it as a teenager or knew someone who has prescribed it you know that their body was under a pretty toxic load well that’s what high amounts of vitamin A can do but the benefit of consuming liver and consuming retinol in a bioavailable vitamin A form because the body can actually utilize it so it doesn’t have to go through as much of a toxic process where it has to prioritize the formation of vitamin A so when it comes down to it if you’re choosing an organ meat I recommend going for the liver it will make a difference in how you feel it will make a difference in how you look and you get to be a little bit more sustainable when it comes down to using all the cuts of the meat but let’s not forget bang for the buck it’s usually dirt cheap usually the butcher shops and the grocery stores and everything just throw out the livers so you can get the livers of really really cheap like pennies on the dollar and you’re still getting a good amount of protein you’re still getting a good amount of fats and you’re getting vitamins that you would not be able to get anywhere else hey if you want more tips like this make sure you’re keeping it locked in here on my channel like I said videos every Tuesday Friday and Sunday for keto fasting general health Titus the interval training you name it so make sure you’re keeping it locked in here on my channel and leave your comments down below see you soon

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Organ Meats Can Be a Keto Game Changer

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Organ Meats Can Be a Keto Game Changer – Thomas DeLauer

Organ meats contain varying amounts of carbs depending on the type, but they are generally quite minimal:

Kidneys, and hearts, for example, generally contain less than 0.5 g net carbs per 100 g, so they’re very keto friendly

Liver contains the highest amount of carbs, as it stores glycogen, and should be consumed in moderation when doing keto – a hundred grams of beef liver contain 3.9 g of carbs, so a serving of 200 g would come at almost 8 g net carbs

Tongue falls in the same category – beef tongue contains 3.7 g net carbs per 100 g – so not excessive, but do need to keep track

Heart: CoQ10
Kidney: B2 & B12
Liver: Vitamin A & Choline


A 100g serving of beef heart contains 112 calories, 17.7 g protein, 3.9 g fat and 0.1 g net carbs

Heart is the best food source of CoQ10, with pork heart and beef heart topping the list at approximately 127 mcg/g and 113 mcg/g, respectively

By comparison, sardines supply only about 64 mcg/g, beef liver contains 39 mcg, beef muscle meat contains 31 mcg, and pork muscle meat has anywhere from 24 to 41 mcg

CoQ10, also known as coenzyme Q10, or ubiquinone, a coenzyme that works as a powerful antioxidant and plays a fundamental role in the energy process within the body – helps generate energy in your cells (it’s stored in the mitochondria of your cells)

**heart also contains more collagen than muscle meat**


B2 & 12 (and while it’s low in the fat, the fat does come in the form of omega 3’s)
Beef kidneys provide about 1,300% of the RDI per 3.5-ounce (100-gram) serving of B12 – also provide more than 100% of the RDI for vitamin B2

A 100 g serving of beef kidneys contains 103 calories, 17.4 g protein, 3.1 g fat (omega 3), and 0.3 g net carbs


Kidneys are an excellent source of riboflavin (B2) – a water-soluble vitamin (that is readily flushed out of your system, which is why you need to consume it daily), important for properly metabolizing carbs, proteins and fats for the energy needs of your body

Vitamin B2 helps break down proteins, fats, and carbohydrates – it plays a vital role in maintaining the body’s energy supply as it helps convert carbohydrates into adenosine triphosphate (ATP)


Liver is an important source of retinol, which is preformed vitamin A – three ounces of beef liver contains 26,973 IU of vitamin A, while pork liver and chicken liver contain 15,306 IU and 11,335 IU, respectively

Preformed vitamin A doesn’t need to be converted to become active – it’s been ‘preformed’


Liver contains a very high amount of vitamin A, which is fat-soluble and excessive amounts of it cannot be easily flushed from your body – why liver should be consumed in moderate quantities

Some people believe that consuming organs should be avoided, as they filter and process toxins

While some organs do have a filtering function (the liver and the kidneys, for example) they do not actually store the toxins – as far as toxins are concerned, they’re as safe as regular meat

Brains should be consumed with caution, though, as they could transmit prion diseases – the risk is small, but unfortunately it still exists


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4) Gül I , et al. (n.d.). Oxidative stress and antioxidant defense in plasma after repeated bouts of supramaximal exercise: the effect of coenzyme Q10. – PubMed – NCBI. Retrieved from

5) Glover EI , et al. (n.d.). A randomized trial of coenzyme Q10 in mitochondrial disorders. – PubMed – NCBI. Retrieved from

6) Choline. (2018, January 1). Retrieved from

7) The Role of Acetylcholine in Learning and Memory. (n.d.). Retrieved from

8) Retrieved from 8

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