What You NEED to Know about Keto Labels – Guide to Avoiding Inflammation
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you walk into a grocery store you’re looking to make the best Kido decision but you’re overwhelmed by what is on the label okay so this is gonna be a beginner’s guide to what to look for on a Kido label now full disclaimer if I wanted to really break down what was on a keto label it would have to be a 60-minute video but I want to give you the big standouts so that you can look at a label and say hey wait a minute I see this ingredient that Thomas talked about so I’m gonna just put it back okay I want you to stay in the safe zone not into the no-fly zone so we’re gonna have some fun with this hey I do want to make sure you hit that red subscribe button hit that little bell icon as we have new videos coming out just about every single day so if you’re not getting a notification every single day then that means that you’re not turning on the right notifications so hit that Bell button turn on notifications so you never ever ever miss an amazing piece of content that we’re putting out after this video please do check out thrive market too if you’re concerned about the ingredients that are in your keto foods that I’ve made it very easy for you by compiling my favorite clean keto foods into a keto box on thrive market so it’s a membership-based online grocery store check them out down below after you watch this video let’s cut right to the chase so you walk in the grocery store you find a keto product that you think you like you look at the label and you see the carb content where do you draw the line I’ll give you a hard number okay there should be no more than eight to ten carbohydrates in a single serving now that’s still a lot of carbohydrates but that is factoring in if fiber is decently high okay so if there’s no fiber in a product I recommend no more than four grams of carbohydrates per serving if there is fiber in the product then you can have a little bit more flexibility the goal is to get the fiber content as matched to the total content of carbohydrates as you can for example if there’s 10 grams of carbohydrates I would ideally like to see eight or nine grams of that being fiber okay so pay attention to that now full disclaimer fiber can still have an effect on some people’s blood sugar probably my way of fermentation and going down into polysaccharides and monosaccharides once they’re digested okay so the point here is low carb as possible now you know that okay but when you look at the ingredients and you’re worried about the fiber piece here’s something to consider tapioca fiber is used a lot of times just to up the fiber content to improve that net carb ratio so what that means is that sometimes companies will just pump a bunch of tapioca fiber into a product to get the fiber content up so that by ratio it doesn’t make their carbohydrates look so bad a little bit of tapioca fiber is fine but if it’s like the second ingredient you just have to be careful another one is gonna be acacia fiber it’s totally fine it’s not an unhealthy product it’s just something we have to consider because it is going to firm it within our gut and it can potentially still lead to well ultimately a blood sugar spike in some people speaking of blood sugar spikes let’s jump over to something that everybody’s interested in artificial sweeteners and sugar alcohols what do you actually look for in general anything that ends in O L you want to be careful of with the exception of a rifra tall okay so we’ve got things like maltitol we’ve got sorbitol we’ve got mannitol we need to have this eyelet all that you want to be careful of so o L means out of luck that’s the kind of term that I would give it okay erythritol is a bit of an exception because it’s fermented in a slightly different way you still want to be a little bit careful with erythritol and not have it too much but let’s talk about the actual artificial sweeteners for a second okay the common ones that you’re gonna see out there you’re gonna see sucralose you’re gonna see saccharin you’re gonna see as a sulfate potassium you’re see stevia Munk through things like that one is that I want you to be very very careful of are going to be acesulfame potassium and sucralose okay aspartame is just a poison so let’s just throw that one out altogether but people still consume it so I’m not I’m gonna talk about that acesulfame potassium is like tricked into a lot of different products where you usually see sucralose you will usually also see acesulfame potassium you’ll see it as a scale on a label okay additionally when you see aspartame you’re also going to see acesulfame potassium they use it as an additional sweetener to kind of round out the flavor of these artificial sweeteners so what’s the big deal with acesulfame potassium huge insulin spikes okay it triggers what is called a cephalic insulin response what that means is that just by way of it tasting sweet it triggers the pancreas to reduce insulin now sucralose does this to some degree saccharin does it to some degree but as a sulfate aciem is the one that I really want to point my finger out in this case now let’s take it one step further there was a study that was published in the journal Nature that took a look at artificial sweeteners aspartame sacral and sucralose okay what did they find they found that when they gave these artificial sweeteners to mice that the mice would develop glucose intolerance oh shoot what does that mean that means that this so-called free food isn’t really a free food after all it still triggered glucose intolerance as if these mice had had a bunch of sugar that’s bummer like what the heck well here’s where it gets even crazier they took the bacteria from the mice that were fed artificial sweeteners okay they took the bacteria out of their gut and they put it into mice that did not have the artificial sweeteners guess what happened those mice and developed a glucose intolerance as well just by receiving the gut bacteria from the mice that consumed artificial sweeteners that’s what is so scary here okay so the ones we have to watch out for sucralose acesulfame potassium stevia is okay alia Lowe’s is okay erythritol is okay monk fruit is okay you just don’t want to go highly highly concentrated monk fruit because it can have a laxative like effect which some people like okay let’s talk fats for a second because obviously fats are a very important piece of the ketogenic lifestyle but when you’re looking at most labels you’re not gonna see the right fats listed here’s what I mean by that when you’re getting your fats your fats should be coming from whole sources and what I simply mean is that you should go and know what fat you are putting in your body you go to the oil section you grab some olive oil you grab some avocado oil you grab your oils and you cherry pick the ones that you want so when you’re looking at foods that actually have a nutrition panel where you really have to read the label you’re only gonna see a small handful of fats that are used you don’t typically look on like a processed food and see olive oil or avocado oil or fish oil or something like that right right you see things like hydrogenated fats you see palm kernel oil things like that so what do you want to stay away from I would say you want to stay away from palm kernel oil you want to stay away from any vegetable oil any soybean oil and any canola oil you do not need these on a keto diet in fact they are going to backfire on you a little bit here and there it’s not going to hurt you but generally if you see that on the label put that sucker back what do you want to see on that label you want to see coconut oil you want to see MCT oil you would want to see in the case of palm oil red palm oil which is sustainable and has a higher degree of stearic acid which is a higher longer carbon chain fat that’s good for you in terms of the saturated fats but really again you’re not gonna see the good healthy oils right now there are some products like primal kitchen like good-quality Mayo that is gonna have avocados in the mayonnaise so you might see that a labeled point is if you do see olive oil and avocado oil and good polyunsaturated and monounsaturated fats heck yes and go for it but you’re typically not gonna see that okay let’s talk about some interesting binders that you should just be careful of don’t necessarily have to put this product back but be aware of it if you randomly see whey protein concentrate thrown into an ingredient list you might want to consider what the heck they’re doing because usually they’ll put that as a binder or they’ll put it as some sort of filler or worse they’re trying to spike the protein content of their food in a cheap way so we have to be really considerate of that whey protein isolate is a different story that is clean protein that is isolated from the way way has all these different components to it that can be very inflammatory that being said there are some products that will use whey protein concentrate for the lactoferrin vine and the chelation effect if you’re a science nerd then you understand that but that’s not what we’re talking about here whey protein concentrate randomly mixed into a random product like a salad dressing put it back here’s a weird one for you how many times have you seen something on the shelf that says high in folic acid or rich in B vitamins well guess what food marketing at its best folic acid is not the natural folate that we want okay folic acid is disguised as benign but it’s really not you see natural folates like b9 we’re gonna get from vegetables and those are critical for metabolic function critical for proper glucose metabolism folic acid is a cheap synthetic oxidized form of folate okay so what will happen you as companies will use folic acid as a binder and as a stabilizer they don’t use it for your health I’m sorry to break it to you they’re using it as a stabilizer and then they get the added benefit as far as the FDA goes of being able to put on their label that they’re rich in b-vitamins and rich in folic acid that folic acid is not the same thing in fact it’s hurting you 30% of the population have a genetic mutation already called MTHFR that makes it so that they cannot even convert folic acid into folate anyway but that aside folic acid is oxidized it’s hard on the body and what will happen is it’ll bind to the actual folate receptors and make it so that folate can’t actually bind in the first place so what that means is if you have a bunch of folic acid the healthy folate that you are getting from your veggies can’t ever dock into its docking station because folic acid the synthetic version is binding to it so when we look at a label and we see folic acid we’re like oh cool b.p vitamins no you’re getting false information here and they’re tricking you let’s jump back to fats for a second hydrogenated fats okay very easy to find especially when we are starting to see more keto bars on the market and keto treats and things like that why do they use hydrogenated fats they use hydrogenated fats to take what would normally be somewhat healthy oils and make them shelf stable healthy oils oxidize quick that’s the way any good thing is gonna go away easy right okay healthy oils will oxidize fast because they’re fragile and they’re good so what they do is they take those oils and they add hydrogen to them to make them saturated guess what that’s artificially adult treating a product to the point where your body can’t break it down those cysts bonds CIS bonds are totally whacked out and it takes up to 50 days for your body to process those and really truly metabolize them just stay away from anything that says hydrogenated or partially hydrogenated the last big one that I want to talk about that it’s huge for people is amino spiking if you are someone that is watching the protein content on your food label then you need to know about protein spiking the methods in which they test for protein content in food cannot truly differentiate between what is actual protein and what is nitrogen coming from just chief amino acids so basically what that means is rather than adding a full complex complete protein into a product companies will take a cheap amino acid like glycine nothing wrong with glycine by the way it’s a good amino it’s just not in this case right they’ll take a cheap amino like glycine and they will throw it into the ingredient list at a pretty good amount because they know when they test the protein content it’s going to show that the protein levels are higher simply because of that glycine but that glycine isn’t protein it’s one amino acid so what you want to look for on a label is random amino acids that are listed like when you look at a label you shouldn’t see random amino acids thrown into the ingredient list okay you should not randomly see glycine out of nowhere you should see complete proteins you should see things like a hydrolyzed beef protein or hydrolyzed beef collagen or you should see you should see the protein you should see or chicken or beef or whatever even whey protein isolate you should not see a random amino acid thrown in there unless it is a specific supplement that is marketed to have that okay so this breaks down the simplicity of it now I do ask if you want to see more detailed videos on this that you comment below and let me know what kind of things you want to know about on the label because obviously this is just the tip of the iceberg but it gives you a clear understanding hey here’s what I absolutely positively should avoid so as always keep it locked in here in the channel and I do beg of you to please hit that little notification bell and make sure you select all notifications so you never miss a beat on this channel I will see you soon
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What You NEED to Know about Keto Labels – Guide to Avoiding Inflammation – Thomas DeLauer
You go to the grocery store to buy some keto foods, but you become overwhelmed with all of the random ingredients that are listed. I understand how that can feel, trust me, I’ve been there. So this video is designed to break down the most important aspects of a keto label so that you can educate yourself and make healthy decisions. These are common ingredients added to keto foods that you should do your best to avoid in order to modulate inflammation. I’ll see you in the comments!
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