All posts by Brad Will

Before You Visit Our Stores | Covid-19 Safety Practices

In-store Covid-19 safety practices we’re taking to help you feel more comfortable before visiting.

At The Low Carb Grocery, we want you to feel as safe as possible before, during and after visiting one of our grocery stores. So, we put together a safety video that highlights our new Covid-19 protection practices, with a light approach so we can all avoid that nasty pressure that sometimes comes with a Covid-19 discussion. To see the video, please watch “Before You Visit”, otherwise read on to learn more about our safety practices.

Also, for the most up-to-date information on our Covid-19 safety practices and store hours, please visit our FAQ page.

The “New Normal”

Unfortunately, we’re all in this battle against Covid-19 together – globally! And it’s important that we all do our part in slowing the spread, so we can get back to a comfortable daily life. And to assist getting there sooner, we at The Low Carb Grocery, have set a list of safety rules that protect you and our staff so we can all feel safe and protected against the virus! At the minimum, here is our list of Covid-19 safety guidelines. We ask:

  • Customers must wear a face covering to enter the store.
  • Customers are asked to sanitize their hands upon entering the store (hand sanitizer is provided at store entrance – inside).
  • A limited number of customers in-store at a time (up to 6 people).
  • Limit 1 person per household to enter the store (to regulate the limit up to 6 people).
  • Customers are asked to practice physical distancing.
  • Customers are asked to follow the 6 ft markers in the checkout line.
  • Plexiglass sneeze guards are installed at checkouts.
  • Staff must also wear a face covering.
  • Staff disinfect the counter, payment terminals and baskets/carts after every use.
  • Washrooms are closed to the public.
  • Contactless method of payment (tap) is preferred.

We understand that some of these regulations may pose a challenge to your daily routine, but to ensure the safety of everyone who walks in our doors, we have decided to enforce these rules. So, let’s break down why these guidelines are important to follow!

Face Covering to Enter Store

We recognize that face masks can be uncomfortable and inconvenient, and they’re often not in our muscle memory to carry one with us. However, wearing a face-covering is one of the most effective ways to prevent the spread of this virus, especially in smaller indoor spaces like our stores. When wearing a face covering, you’re protecting yourself, our staff, and slowing the rate of transmission to those who may suffer severely from the virus. Let’s help Canada and our communities become a leading nation against the spread of Covid-19!

1 Person Per Household – Why?

We have a maximum capacity of customers allowed in each store at a time. Unfortunately, we reach that capacity very quickly when 2 or 3 – or more – people from the same household enter the store at once. Though we can allow exceptions if you’re shopping with handicap needs, you are a senior citizen, parent with child, or any understandable reason – as long as you are prepared to kindly provide your reasoning before entering the store. It’s just a simple practice that we ask so we can provide groceries to more households.

Physical Distancing

Physical distancing – remaining at least 2 metres apart from other customers and staff in the store. While it may not come naturally to us, or be possible in every instance, we ask that you do your best to remember this safety rule. And, to make it as effortless as possible, we placed markers around the store and at checkout to serve as a reminder.

Hand Sanitization Upon Entry – Look for the signs

We have hand sanitizer stations at all of our stores, and we ask that you please sanitize your hands before shopping. This prevents the spread of germs while you browse our shelves, in case you touch an item or surface that others may come in contact with. This also gives our staff and other customers peace of mind about shopping and working in our stores so everyone can comfortably return to shop around and work. If you have any issues finding the hand sanitizer – or are unsure of which rules we have in place – please look for the signs around our stores, or you can ask any of our staff for assistance!

A Final Word

If you don’t feel comfortable shopping in-store or are more vulnerable or susceptible to the virus, we have a number of other shopping options that may work better for you.

You can shop from our inventory online with free delivery on orders above $99. We are doing our best to process online orders quickly, so they can reach you as soon as possible. If you live near one of our stores, we also now offer an in-store pickup option. You can select the items you wish to purchase on our website and choose this new option at checkout. We will inform you when your order is ready to be picked up. It’s very easy!

Please do not visit our stores if you are experiencing any flu-like symptoms, have travelled outside the province within the last 14 days, or have been in physical contact with any person who has tested positive with Covid-19 in the last 14 days.

We are happy to see you again! And, we hope that our safety practices help you feel safe before, during and after your next visit to The Low Carb Grocery. If you have any other questions or concerns, please do not hesitate to reach us by email, phone or on Facebook or Instagram, and we will do our best to respond quickly. Let’s stay safe, together!

7 Benefits of Ginseng You Never Thought Possible

Want to feel better naturally and boost your energy and immunity without the crash of an energy drink?

These new ginseng powered functional beverages from Farmaroot may be the answer!

Farmaroot uses the natural healing and energizing power of Canadian-white ginseng to boost your levels naturally. Powered by a proprietary full-spectrum ginseng extract Farmaroot completely sets caffeine and sugar aside to provide a powerful balancing tonic that boost your immunity while also reducing stress and naturally helping to maintain your youth. These keto-friendly natural beverages are packed with 500mg of locally grown ginseng, nearly ten times what is used in your standard energy drinks. Try this sustainable energy source today! Buy now.

 

What is Ginseng?

Ginseng is an adaptogenic herb that has been used in traditional medicine for centuries. Adaptogens are known to have a great natural power to combat stress in the body. They “adapt” their function according to your body’s needs. For example, depending on the state of your emotional, physical or psychological stress level, they may either have a relaxing or stimulating effect. This promotes a state of equilibrium in which your body can function optimally. In addition, ginseng has several other reparative effects on the body.

Read on to learn how Farmaroot Ginseng energy drinks can help to reduce inflammation, improve cognitive function, reduce stress, strengthen the immune system, provide sustained energy levels, facilitate weight loss, and even lower blood sugar levels.

 

7 Key Benefits of Ginseng

  1. Reduce inflammation.

Ginseng extract is high in antioxidants. This helps fight off free radicals (toxic waste particles) in the body. A buildup of free radicals, over time, can cause chronic inflammation and possibly develop into further health concerns including diabetes, heart disease, fatty liver disease and even cancer.

To reduce oxidative stress, it’s recommended to consume foods rich in antioxidants, and limit consumption of processed foods. It’s also recommended to exercise regularly and limit the intake of tobacco and alcohol. The following is a list of vitamins and foods that are also rich in antioxidants:

  • Vitamin C – Citrus fruits, kiwi, mangoes, broccoli, spinach, camu-camu, and more.
  • Vitamin E – Avocados, nuts, seeds, and more.
  • Zinc – Seafood, lean meat, milk, nuts, and more.
  • Anthocyanins – Eggplant, grapes, dark-coloured berries, and more.
  • Beta-carotene – Carrots, pumpkin, mangoes, apricots, spinach, parsley, and more.
  • Flavonoids – Tea, citrus fruits, red wine, onions, apples, and more.
  • Selenium – Seafood, lean meat, brazil nuts, and more.

 

  1. Improve cognitive function.

Studies have shown that the ginsenoside compounds found in ginseng are responsible for having positive effects on brain function. They are also the same compounds that help fight inflammation. A decline in mental function is one of the most commonly reported effects of aging. This is why it’s important to take care of your brain by providing a daily intake of proper nutrients as well as mental and physical exercise.

Omega-3 rich foods can also have positive effects on brain function. Foods rich in omega-3s include fatty fish, eggs, avocados, nuts, seeds and plant oils. Incorporating these into your diet, as well as, eating healthy, getting regular exercise and keeping your mind active can all promote optimal brain health.

 

  1. Reduce stress.

Ginseng is able to reduce stress by regulating immune and hormonal responses. When you’re stressed, your body’s hormones and physiology are imbalanced. However, the consumption of ginseng will actually help your body balance to a stable equilibrium. Ginseng helps by supporting your body’s natural system of organs and hormone-producing glands that are responsible for bringing you back to a “normal” state after being stressed – while also avoiding the spikes and crashes of other stress-reducing products.

 

  1. Strengthen the immune system.

Traditionally, ginseng has been used in Korean culture as an immune stimulant and given to patients recovering from chronic illnesses. Ginseng has shown to have effects on strengthening the immune system in people with existing health conditions by promoting the production of disease-fighting cells.

In the same way that ginseng can prevent you from getting sick, it can also improve your body’s youth by repairing itself. Ginseng keeps your cells young by removing harmful toxins in the body, boosting the immune system and improving energy levels. It also nourishes and hydrates your body and even facilitates cell regeneration.

 

  1. Provide sustained energy levels.

Consuming ginseng does not lead to energy crashes that you would regularly experience after consuming caffeine or sugar. When you drink coffee, soda or other sugary, caffeinated beverages, it sends your body into an energy burning mode. This produces the “rush” you experience from these substances. Once the body has rapidly burned a lot of energy, it reaches a threshold where it runs out of readily available energy and must begin repairing itself to support balance once again.

Ginseng, on the other hand, keeps the body in a consistent and sustained energy mode while also supporting the body’s self-healing system to make sure it doesn’t drop below the energy threshold. Drinking ginseng extract once daily can help with energy and focus levels. You won’t have to worry about staying caffeinated or loading up on sweets because ginseng provides a boost of energy that actually supports the body – instead of depleting its resources.

 

  1. Facilitate weight loss.

Another one of ginseng’s superpowers is that it can improve the body’s metabolism, which naturally supports weight loss. Specifically, ginseng helps the body burn carbohydrates in order to prevent storing them as fats. Fat storage occurs when excess carbs are consumed and not burned through exercise or regular metabolic rate. As you find a diet and exercise program that works for you, consuming ginseng can help to facilitate weight loss.

If weight loss is your goal, we recommend replacing your highly caffeinated morning coffee with a Farmaroot ginseng beverage. Since these drinks also contain zero sugar, it can help you feel more energized in the mornings by keeping your blood sugar levels stable. These drinks are naturally sweetened with erythritol, a sugar alcohol found in some fruits and vegetables, unrecognized by the body as a carbohydrate. This gives Farmaroot its pleasing sweet taste with natural fruit flavours of Sunny-Citrus and Pomegranate-Blueberry.

 

  1. Lower blood sugar.

Like a person with type 2 diabetes, if you need to track your blood sugar levels, then ginseng may be a solution for you. This is because the ginsenosides from ginseng have shown to affect the body’s rate of insulin production and improve insulin resistance. Generally, regulating blood sugar levels also assists with the absence of energy spikes and crashes throughout the day caused by rises and drops in blood sugar levels.

Always speak to a physician first to see if ginseng is the right supplement for you.

 

What is Farmaroot?

Farmaroot is a Canadian ginseng farm and beverage brand. They grow natural ginseng roots and produce ginseng energy drinks; Empower and Enlight.  Farmaroot is involved in the entire process from root to cup and concentrates on attention to detail at every point in production to ensure that their respected ginseng is available in a delicious and convenient drink that’s always “rooted in good™

Farmaroot is driven by their mission to create healthy and functional beverages with the strongest immune-boosting ginseng in the industry, grown in Ontario, Canada. Their goal is to inspire positive change in the lives and health of people by providing their organic ginseng beverages, and standing for the elimination of sugars, caffeine and other artificial additives.

 

Featured Products

Farmaroot produces two energy-boosting drinks, Empower and Enlight.

Empower for the active life. Empower is infused with a full daily dose of natural ginseng plus Vitamin B6 and B12 for long-lasting energy support. B vitamins directly impact and improve energy levels, brain function and cell metabolism to promote optimal health. Enjoy the delicious pomegranate-blueberry flavour of Empower before or after workouts to hydrate, replenish and detoxify the body. Empower contains 0 caffeine, 0 sugar, is gluten-free and keto-friendly, and has just 10 calories per can.

Enlight for the daily grind. Each can contains a full 500mg daily dose of ginseng extract for clean energy, detoxifying hydration and improved mental vitality. The taste profile is a deliciously balanced lemon-lime infused sparkling water. Enlight contains 0 caffeine, 0 sugar, is gluten-free and keto-friendly and is just 10 calories per can.

 

Stay Connected 

If you enjoyed this article or want to share your feedback on the information or products mentioned, let us know on Facebook or tag us on Instagram. We also love to stay connected with our Weekly Newsletters for updates on the latest products and special sales. And please leave us a Google Review with your Low Carb Grocery experiences.

For full information about Farmaroot Ginseng beverages, please visit http://www.farma-root.com.

Store Re-Opening – All Locations

As economies across Canada begin to reopen, we are excited to announce that we have gradually resumed operations at our retail stores with the implementation of new safety measures.

In response to the COVID-19 outbreak, we temporarily closed our retail stores for the safety of our staff, valued customers and community. During this temporary closure period, online ordering continued to be available to our customers.

We have now focused our efforts to implement a strategic approach in re-opening our stores and providing service updates to help keep our community healthy. Here are some important updates we would like to share regarding your next visit to one of our retail stores:


Markham, ON

The Markham store re-opened on June 6, 2020, with regular store hours:

Monday – Saturday: 10:00am – 6:00pm

Sunday: 12:00pm – 5:00pm

An in-store pickup option is available by placing your order online. Wait for the Pickup/Ready notification email (expect 1-2 business days) before picking up.


Newmarket, ON

The Newmarket store reopened on June 9, 2020, with the following modified store hours:

Tuesday – Saturday: 10:00am – 6:00pm

Sunday – Monday: Closed

An in-store pickup option is available by placing your order online. Wait for the Pickup/Ready notification (expect 1-2 business days) before picking up.


Burnaby, BC

The Burnaby store re-opened on June 12, 2020, with the following store hours:

Monday – Saturday: 10:00am – 5:00pm

Sunday: 12:00pm – 5:00pm

An in-store pickup option is available by placing your order online. Wait for the Pickup/Ready notification (expect 1-2 business days) before picking up.


New In-Store Safety Measures

The Low Carb Grocery has implemented new safety measures along with the re-opening to protect the health and safety of our staff and customers. Here is what you can expect during your next in-store visit:

  • Customers MUST wear a face mask covering the mouth and nose to enter the store.
  • Limit 1 person per household to enter the store.
  • Customers are asked to sanitize their hands upon entering the store (hand sanitizer is provided).
  • We will be limiting the number of customers in the stores at one time, as per Provincial guidelines.
  • Customers are asked to practice physical distancing by maintaining a minimum of 6ft from each other.
  • Customers are asked to follow the 6ft markers at the checkout line.
  • Customers are asked to NOT bring reusable grocery bags. Grocery bags are provided by stores.
  • A contactless method of payment is preferred.

Prior to re-opening, each store location was completely sanitized, and now our staff will maintain these strict cleaning practices moving forward. After every use, staff will disinfect the counters, payment terminals and shopping baskets & carts. Plexiglass sneeze guards have also been installed at checkout counters. Staff assisting customers will be required to wear a face mask or face shield and practice physical distancing. Washrooms will be closed to the public.

As always, we remain at your service to answer any questions you may have during these uncertain times. Please consider viewing our FAQ page for the most frequent updates. We thank you for your efforts in helping us keep our community healthy and we look forward to reconnecting with you soon.

How to Not Get Bored on Keto Diets

Tips and Tricks for Maintaining a Low-Carb, High-Fat Diet – Without Getting Bored!

As you start the transition into ketosis, you may be thinking of all the exciting foods that you are no longer allowed to eat. This can feel limiting, especially if you are used to a high carb, low-fat diet and are just beginning to make the switch. Or perhaps you have been doing keto for a long time, and are seeing results, but you’re starting to get bored with the same foods day-in, day-out.

Shift your mindset and view your new diet as an opportunity to get creative! Strict diets, such as the ketogenic or low carb diets, tend to have certain foods commonly associated with them. You’ve probably heard that you can load up on butter, bacon, steak and cheese, but even these can become boring over time if that’s all you’re eating. Remember that your diet can evolve and improve over time, especially with trial and error. You have to find what works best for you and your body, as it will not be the same for everyone.

So, if you are currently having trouble maintaining your keto diet, try some of these suggestions below to elevate your plate!

  1. Find keto-friendly snacks to change your daily intake.

Keto-friendly snacks are a great way to give yourself some variety and choice in your diet.

The Low Carb Grocery carries a number of keto-friendly snacks. Here are some of our favourites:

Just be sure to keep track of your macronutrients throughout the day, including snacks, so you don’t accidentally fall out of ketosis.

 

  1. Find new recipes and cookbooks online.

Pinterest is a great source of inspiration, and keto cookbooks are becoming more mainstream and easier to find. Internet recipes are probably the easiest way to get new ideas; search for recipes that include items you already have lying around. If you have a hard time coming up with new recipes, take it from others who have been in your shoes before!

Challenge yourself and have fun in the kitchen. You never know, trying out recipes might just become your new hobby. You can learn a lot about your body, develop new skills, and greatly expand your palette along the way!

  1. Use herbs and spices to transform any meal in a number of ways.

You might not always take a walk down the herb and spice aisle on your weekly trips to the grocery store, but take a look next time you’re there and find some inspiration for your next dish! Herbs and spices not only make your meals more interesting, but they can add a number of nutritional benefits as well. For example, cinnamon can lower blood sugar levels and help metabolize carbs, sage can improve neural function, turmeric is anti-inflammatory (don’t forget to activate it with black pepper!), and basil can help your body deal with stress.

Along the same lines, try adding different sauces and salad dressings to your meats and salads – the flavour possibilities are endless!

  1. Swap out your favourite high-carb ingredients for low-carb alternatives.

You have probably prepared yourself to say good riddance to all the sugar, flour, and other high carb baking ingredients that you used to enjoy before you started the keto diet. But these foods don’t have to be completely lost – recipes can easily be modified to reduce the net carb count while still producing yummy and satisfying treats!

Sweeteners – there are a number of great sweeteners for baking on the market that have been designed to mimic traditional sugar. Although the taste may not be exactly the same, it can be fun to get creative experimenting with new things in the kitchen. Perhaps you’ll come up with your own recipe for the best low carb cookies! You can also learn about all the different sugar substitutes that we carry in our “Know Your Sugar Substitutes” blog here.

Flours – coconut flour and almond flour are probably your best bets for baking on the keto diet. Both of these flours add a tasty, unique flavour to your creations, and can even be incorporated in soups and other dishes as a thickening agent. Get creative with the items in your pantry!

 

  1. Eat foods that are in season.

Eating foods that are in season means that you will get the best produce for that time of year. Seasonal foods will change every few months, allowing you to continually test out new recipes. Plus, foods that are in-season tend to have better prices. You might also try something you’ve never tried before!

This will mainly apply to fruits and vegetables – which are very important to include in a keto diet. Your body needs essential vitamins and minerals found in fresh produce in order to carry out important functions, and their high fibre content will keep you feeling full longer. Fruits can be trickier to incorporate successfully into a keto diet, but here’s a list of low carb vegetables that are available by season:

Winter – think warm, comforting recipes.

  • Brussels sprouts (3.5g net carbs per ½ cup)
  • Broccoli (4g net carbs per cup)
  • Cauliflower (3g net carbs per cup)
  • Spaghetti Squash (5.5g net carbs per cup)
  • Kale (0.3g net carbs per cup)

Spring – think fresh and Asian-inspired dishes.

  • Radishes (0.5g net carbs per 6 radishes)
  • Spinach (0.4 net carbs per cup)
  • Bok Choy (0.8 net carbs per cup)
  • Asparagus (2g net carbs per 6 stalks)
  • Artichokes (4 net carbs per medium-sized artichoke)

Summer – think Mediterranean-inspired dishes.

  • Zucchini (3 net carbs per cup)
  • Bell Peppers (3g net carbs per ½ cup)
  • Cucumbers (3g net carbs per cup)
  • Eggplant (3g net carbs per ½ cup)
  • Okra (2g net carbs per ½ cup)

Autumn – think holiday-inspired recipes.

  • Fennel (4g net carbs per cup)
  • Red Cabbage (2.5g net carbs per cup)
  • Arugula (0.5g net carbs per cup)
  • Mushrooms (1.5g net carbs per cup)
  • Pumpkin (4.5g net carbs per ½ cup)
  1. Rotate your recipes

We are all creatures of habit, so it can be easy to fall into a meal routine. Try to avoid having the same meal every Tuesday night to keep your brain and your belly stimulated.

  1. Embrace leftovers.

Not only can leftovers reduce cooking times the next day, but there are many ways to repurpose them by cutting, cooking and seasoning them differently. You can turn last night’s chicken or beef dinner into a casserole, soup, shepherd’s pie or breakfast hash the next day. You can also cook extra veggies to add them to future meals. Don’t just eat the same things over and over again – get creative and try to transform your leftovers into a brand-new dish!

  1. Drizzle healthy oils over your meals.

The best part about the keto diet is that fat helps flavour your foods, and you are free to add it to any and every meal! Fats themselves don’t usually carry intense flavours, but they can enhance the smell and texture of your foods, which satisfies our senses. Fats dissolve and concentrate the flavour- and odour-producing chemicals in foods, which can enhance taste and smell. Fats also feel smooth and melty in our mouths, which most people would agree is a pleasant sensation (think of the sensations you experience when you eat chocolate or nut butter). Finally, fats can also help distribute the seasonings on your food, making sure each bite is equally delicious!

Try experimenting with different oils for slightly different results; there are a number of healthy options:

To learn all the ins and outs of fats, try reading our “Good vs. Bad Fats: Know The Difference” blog here.

  1. Treat yourself to eating out once in a while.

Whether this is a “cheat meal” or not, eating out is a great way to reduce boredom and help you feel less restricted by your diet. Most restaurants will have a keto-friendly option on the menu, or you can ask for substitutions to make your meal lower carb (i.e. ask for more veggies or avocado instead of the carb portion).

Sometimes you can become bored or frustrated with a new diet simply because you need a rest from cooking your own meals. By treating yourself occasionally, not only can you give yourself a break, but you can also get recipe inspiration from the restaurants you visit.

  1. Diet with a friend or a spouse!

Getting a friend or spouse to join you in starting a new diet can help with motivation and you can tackle and enjoy new recipes together!

Some great recipes to test out and share with others could include:

If you’ve discovered any new keto-friendly recipes and foods recently, we’d love to know! Leave a comment on our Facebook page under this blog post to share what you’ve been loving. Also, check out our Instagram and stay connected with our Weekly Newsletters to get updates on the latest products and special sales. And lastly, if you’ve had any direct experience with The Low Carb Grocery, excellent or poor, please leave us a Google review here!

Good vs. Bad Fats: Know The Difference

Breaking down the difference between good and bad fats.

Fat: What is it?

Fat is one of three macronutrients that your body needs on a daily basis in order to function. These are fats, proteins and carbohydrates. Good fats help the body absorb nutrients from fat-soluble vitamins, such as vitamins A, D, E and K. They also keep the skin healthy and are the main way the body stores energy. On the flip side, consuming bad fats increases cholesterol levels and creates inflammation which can result in a number of chronic diseases.

All fat molecules are made from fatty acids and glycerol. Most fats are triglycerides (glycerol and three fatty acids), but despite similar chemical structures, they do not all behave the same. Some fats are solid at room temperature and some are liquid. This gives some indication of their smoke point and stability (i.e. how quickly they break down when you cook with them). Some fats will last a long time in your pantry, while others will go rancid quickly. Oils that have gone rancid can lose their nutritional properties,

It can be confusing to learn all the differences, but we’re here to breakdown the good and the bad – especially if you are on a fat-based diet!

The Different Types Of Fats

The amount of fat we eat doesn’t impact our weight, cholesterol, or risk of heart disease nearly as much as what kind of fat we eat. That is why it is important to know the types of fats you are consuming to spot the differences between good (healthy) fats and bad (unhealthy) fats. It is also important to point out that foods advertised as “low fat” or “no fat” have probably undergone some kind of refining process that actually puts them in the “bad” category; avoid these foods.

There are three major types: unsaturated fats, saturated fats and trans fats.

Unsaturated Fats (Good)

Unsaturated fats get the green light go ahead! Consuming unsaturated fats can reduce the risk of high blood cholesterol levels. They are usually liquid at room temperature, unlike saturated fats which tend to be solid.

Healthy unsaturated fats come in two main forms: polyunsaturated and monounsaturated.

Polyunsaturated Fats (Good)

There are two types of polyunsaturated fats: omega-3 and omega-6. You have probably heard of these fats and have probably been encouraged to eat more of them, especially omega-3s as these can help lower inflammation and promote cognitive and cardiovascular health. These two fats act differently in the body, and you need both. However, the balance is key. Experts recommend a ratio of omega-6 to omega-3 fats in the diet of 4:1 or less. The reality is that most of our foods are higher in omega-6s (Western diets have a ratio between 10:1 and 50:1!), so it is important to consume more foods rich in omega-3s such as those listed below.

Plant sources of omega-3:

Marine sources of omega-3:

  • Coldwater fish such as mackerel, salmon, seabass, oysters, shrimp and trout
  • Fish and krill oil supplements
  • Cod liver oil
  • Algae oil

Plant sources of omega-3 contain ALA (antioxidant, lowers blood sugar levels, reduces inflammation, slows skin aging, improves nerve function), while marine sources contain DHA and EPA (reduce inflammation and risk of chronic disease). We need all of these compounds in our bodies, and one type alone is not a supplement for the other.

Omega-6 also occurs in a lot of foods that also contain omega-3s such as nuts and seeds, avocado, eggs, and tofu. However, you will also find high levels of omega-6s in processed foods, meats and cheeses. If you’re on a fat-based diet like keto, some sources will recommend you to load up on bacon, steak, hamburgers, cheeses, and other lower-quality fats, but with these foods, your omega-6 levels will go through the roof! Stick to consuming both plant and marine sources of omega-3s as these will already contain the amounts of omega-6s you need.

Monounsaturated Fats (Good)

Monounsaturated fats can improve the function of blood vessels, reducing the risk of cardiovascular disease. Some research also shows that they can help control insulin and blood sugar levels, which can help you manage type 2 diabetes.

Some examples of foods rich in monounsaturated fats are:

They key is to consume polyunsaturated and monounsaturated fats instead of lower quality fats, not in addition to them. Below is a look at some of the bad fats out there. The good thing is that these are easy to spot since they are listed on ever nutrition facts table. Make sure you read these before buying the product!

Saturated Fat (Good and Bad)

Saturated fats are typically solid at room temperature. There is some confusion around whether these are good or bad for you. We can begin to get an idea of this by looking at the types of foods that are high in saturated fat:

Saturated fats were deemed “bad” in the 20th century when there was a major epidemic of heart disease in America. This is not surprising if you think about the typical American diet at the time, which included a lot of meat and dairy. As you may recall, these foods are high in omega-6s as we discovered above. An imbalance of omega-6s can result in inflammation linked to cardiovascular disease. So, if we take another look at the list above and remove the items that are high in omega-6s, we are left with “good” saturated fats, such as coconut oil and dark chocolate.

Trans Fat (Bad. Very Bad!)

Trans fat is bad, period. Whenever you see this on a nutrition table, Avoid at all costs. We could stop there, but we’ll delve a little deeper.

Trans fats don’t go rancid and they are relatively stable, so they are perfect for things like deep frying. This is because most of them are man-made (there is no deep-fried food found in nature, sorry). Industrial processes add hydrogen molecules to vegetable oil to make it less likely to spoil, thus increasing shelf life and decreasing the amount of times it has to be changed when used for frying. How convenient.

The problem is trans fats are terrible for your health – worse than saturated fats. When you consume trans fat, it raises your “bad” cholesterol and lowers your “good” cholesterol. This imbalance can increase your risk of heart disease, the number one leading causes of deaths in North America.

Look for the words “non-hydrogenated” on your labels to ensure that you are not buying trans fats. If you see “hydrogenated” or “partially hydrogenated” oils on an ingredient list, that food contains trans fats. Some vegetable oils, like canola oil, can be hydrogenated meaning that it is in its bad form, while non-hydrogenated canola oil is a healthy unsaturated type of fat.

Let’s make this easy.

At The Low Carb Grocery, we carry a wide variety of foods with healthy fats for different uses:

Peanut Butter and Jam High Performance Peanut Butter Crunchy Salted CaramelAvocado Crisps Guacamole Flavour

Do you agree with our lists?

This is our breakdown of the battle between good fats and bad fats. In the simplest terms, look for unprocessed foods with whole, plant-based ingredients (where possible) and always check nutrition facts for trans fats and high levels of saturated fats that could be coming from low quality sources.

If you’re on a fat-based diet, it’s especially important to only consume healthy fats to avoid having low energy levels, lower your risk of chronic diseases and even boost your mood. If you’re eating a lot of meat and dairy, or other foods with high levels of omega-6 fats, be sure to balance your out diet with plenty of omega-3s (click here for Amazon Omega-3 supplements).

Do you agree with our list? Did we miss anything? Share your fat knowledge, diets, and experiences by letting us know in-store or on Facebook or Instagram.

Top 5 – Mistakes to Avoid in the Keto Diet

Avoid these popular mistakes for best keto results

The ketogenic diet is a high-fat, low-carb eating plan. Eating more fats and very few carbs puts your body into ketosis, a metabolic state where your body burns fat instead of carbs for fuel, which leads to rapid weight loss. The macronutrient formula will vary for everyone, and we recommend seeking advice from a professional for your formula. In general, it revolves around a diet that consists of 75% fats, 20% protein, and 5% carbs.

This article will help you stay in keto to reach your goals faster and help you avoid unnecessary speedbumps along the way. And, if you quit the keto diet and can’t put a finger on the reason why these tips might encourage you to try again or at the very least fulfill your curiosity.

Without further ado, here are the Top 5 keto-diet mistakes and how to avoid them.


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Eating the Wrong Fats for Too Long (Omega-3 vs Omega-6)

The keto diet is simple but not easy, and sometimes when we go on the keto diet, we don’t fully understand what we’re doing. Some credible sources will recommend you load up on bacon, steak, hamburgers, cheeses, and other delicious high-fat foods. But, with these foods, our Omega-6 balance goes through the roof.

In the beginning, you might not notice a problem, but once it’s a routine of 30, 60, or even 90 days, it can become a problem. At this point, we would have too many Omega-6 fats in our body and they will start to supersede the Omega-3 fats. It’s important to note that Omega-6 fats are not bad, but it becomes an issue when there’s too much of them.

Generally speaking, the most common Omega-6 is linoleic acid. Linoleic acid converts into arachidonic acid and arachidonic acid creates eicosanoids, which are pro-inflammatory. To simplify, Omega-6 triggers inflammation, and that’s good when it needs to be triggered, but if we have too much, it triggers inflammation all the time. That’s why some people refer to Omega-3s as anti-inflammatory because they counteract Omega-6.

This tip can be confusing, but we’re here make things simpler. To summarize, if you’re having a lot of meat and poultry, or other fats with plenty of Omega-6 fats, be sure to balance your diet with Omega-3 because it won’t come naturally in all foods. Eating too many options strong in Omega-6 could contribute to inflammation and even spark some depression. If this is you, try at least 5 or 6 grams of Omega-3 supplements per day. This tip will help you balance your mind and body on the keto diet.


Lack of Energy – Not Personalizing to You

A lack of energy on the keto diet can be a little controversial because professionals will claim that when your body is in ketosis, your liver creates ketones and places them in your bloodstream. These ketones are a super fuel created from fat, and you will likely notice increased energy in your body. However, there are instances that people quit the ketogenic diet because they just don’t have any energy.

The ketogenic diet is very efficient but also very sensitive. Some people who notice a lack of energy on the keto diet might try increasing their fat intake to bring in more ketones, and in theory that makes sense, but don’t forget that food, in general, is energy, and fats aren’t the easiest thing for our bodies to digest. If increased fat intake is not working for your energy levels, we recommend bringing in more protein. Keep in mind, protein doesn’t have to be animal products, you can have plant-based proteins like chickpeas and tofu.

If you exercise heavily on the keto diet, chances are you need more protein because your muscle recovery isn’t getting the proper glycogen resynthesis that it used to get. Glycogen resynthesis is the scientific term of recovery and restoration to your muscles after prolonged exercise. If you’re experiencing a lack of energy on the keto diet, there’s no reason to think that excess protein will kick you out of ketosis because the protein will only do what it needs to do to heal your body. It’s a demand-driven process.


Holding Yourself Back from Social Gatherings

The keto diet is your journey, and if the restaurant on Friday night has keto options, that’s great, and if it doesn’t, eat a little before. If the Saturday backyard party is providing carb-loaded subs, then bring a prepared meal, and so on. It may not show on the surface, but the people around you are proud that you’re working on a goal and there’s no reason to be ashamed of that!

There will be times on the keto diet that challenge your reasonings. But, don’t let it reflect on your social gatherings, or anywhere for that matter. If you’re unsure about the foods served at events, pack your own. Good friends, family, and colleagues will support your drive for a better you, and in some great occasions, they may speak with you in advance to provide meal options, especially if they have a quick and easy fix!

Another point to mention is that the keto police don’t exist. You’re not going to keto jail if you fall off for a few days. You can take a trip with your friends to Vegas, or with your family to the Caribbean. For the most strict dieters, there are solutions to stay on keto. If you’re an advanced low-carber, you can do a 20 hour fast, so you have the flexibility for carb intake and still stay in keto. If you’re a beginner, it’s not the end of the world to get off the diet for a couple of days. You can give yourself a mental break and continue back when you’re ready. There is still plenty of room for your success on this journey, so don’t hold yourself back.


Lack of Carbs

There’s a myth that you don’t need carbohydrates to survive, and the focus of the keto diet is to lower your carb intake, but is it possible to go too low? The truth is that you don’t need to eat carbohydrates to survive, and that’s because your body will always find a way to create carbohydrates.

Your body will always have a demand for carbohydrates, even though it’s just a small amount (10-15%). So how does your body create carbohydrates if you’re not eating them? The answer is found in a series of complicated science terms, like gluconeogenesis, but in its most simple form, your body will create carbs from the extra consumed protein or even from your muscle tissue.

If you’re eating too few carbs, there can be an effect in where tryptophan isn’t getting to your brain. Tryptophan is an essential amino acid that turns to serotonin, which provides an uplifting boost in your mood. And, tryptophan travels to your brain through the breakdown of carbs in your body.

The problem with eating too few carbs is that there is a possibility to start feeling depressed. To avoid this feeling, you can incorporate foods with high serotonin, like eggs, pineapple, tofu, salmon, nuts and seeds, and turkey. But it might be a better idea to include MCT oil into your diet because it can directly boost tryptophan levels in the brain, leaving you with only the good benefits of keto.


Boredom

It’s a stretch to call boredom a mistake, but if you’re falling off the keto diet because you’re getting tired of the same meals over again just remind yourself this problem is not a direct cause of the keto diet because it’s possible to get tired from other variations of foods.

The solution here is to try self-experimentation. Try vegan keto, try intermittent fasting experiments, try the keto diet with only meat, or pescatarian-style, or Mediterranean-style keto. The idea is to have fun with it, just like any other diet! Click here to see our collection of low-carb recipes.


What do you think?

This is our breakdown of the most popular keto diet mistakes and how to avoid them. In summary, Omega-3 supplements are an essential tool to include in your journey to help balance your Omega-3 and Omega-6 fats. Personalizing keto to you is so important to keep your energy levels healthy, especially to attend your favourite social gatherings with work and friends. And keep an open mind to try new products like MCT oil to keep your brain happy and healthy when you’re craving those carbs!

We can help you avoid as many mistakes as possible, but it’s important to remind yourself why you’re on keto because not understanding the reason you’re doing it, your “why” can be the biggest reason to fail. And remember, your body is the ultimate truth teller… listen to it and there’s a good chance you’ll never want to go back to the bad foods you were eating before!

Do you agree with our list? Did we miss anything? Share your keto diet experiences by letting us know in-store or on Facebook or Instagram.


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