All posts by Jeff Fidler

Antioxidants impact on overall health

All About Antioxidants

Antioxidants, Diet & Health

Learn why we need to consume antioxidants in our diet and how to incorporate them with your own customer one-week meal plan.

Antioxidants are select vitamins and minerals that we can obtain through food to support our body’s optimum level of functioning. These vitamins and minerals protect our cells against damage from free radicals, which are toxic or waste particles that circulate throughout the body due to natural processes, pollution and things like processed or artificial foods.

High levels of free radicals in the body can cause inflammation, which is a natural pathogen-fighting response by the body, but it can also have very harmful long-term effects if left unmanaged. High, persistent levels of inflammation in the body has been linked to a number of chronic diseases including heart disease, cancer, skin diseases, asthma and other respiratory diseases, digestive issues and arthritis – just to name a few. The point here is that it is important to reduce inflammation. One way to do this is to consuming antioxidant-rich foods and cut down on other substances in the diet that can have inflammatory effects. You can also reduce inflammation through stress reduction, regular exercise and weight management.

In this article, we go in depth about how to prevent inflammation through your diet. We also have lists of foods that are rich in antioxidants and discuss more about inflammation-causing substances. You’ll also find a custom one-week meal plan to make incorporating more antioxidants into your diet simple and easy!

Antioxidant Rich Foods

Below is a complete list of antioxidants that can come from both plant and animal sources:

  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Beta-carotene
  • Lycopene
  • Lutein
  • Selenium
  • Manganese
  • Zeaxanthin

In addition to these, the following antioxidants and phytonutrients can only be found in plant-based foods:

  • Flavonoids
  • Flavones
  • Catechins
  • Polyphenols
  • Phytoestrogens

Phytonutrients are not essential to your diet, but if consumed, they can help prevent diseases and keep the body functioning optimally – like antioxidants.

As you can tell, this is quite a long list of things to look out for. Luckily, nature has made it quite simple for us; most foods that are rich in antioxidants also have vibrant coloured skin or flesh, such as deep purple and red, dark green, and bright yellow or orange – so they are easy to spot! These different colours correspond to their respective vitamins and minerals. That is why something like iceberg lettuce, which is not as brightly coloured as something like kale or beet greens, does not contain as many nutrients in comparison. That said, nutritional density is responsible for the amazing colours of many vegetables and fruits!

For example, leafy and cruciferous green plants like spinach, broccoli, kale, and artichokes – as well as green or matcha tea – are all rich in several of the antioxidants listed above. Blueberries, cranberries, red grapes, acai berries, aronia berries, eggplants and other deep red or purple foods all contain similar antioxidant profiles as well. Citrus fruits, apples, onions, garlic, peas, beans, lentils, soybeans, sesame and flax are also good sources of antioxidants. The key is to eat a variety of fruits and vegetables to make sure you are getting adequate levels of all antioxidants.

Dark chocolate, red wine and coffee are also rich sources of antioxidants, but these should be consumed in moderation. They can also have inflammatory or other negative effects if consumed in excess. For example, dark chocolate can still contain sugars (look for 70% or higher to avoid excessive sugar) and is a very concentrated source of calories. One great way to still enjoy the antioxidants from cocoa is to buy vegan, unsweetened, or keto-friendly chocolate, or add pure cocoa powder and cocoa nibs to things like smoothies, granolas and yogurt.

Red wine and coffee, on the other hand, can both cause dehydration and other negative side effects if consumed too much. Alcohol also uses up a lot of the body’s resources to help pass it through the system, while coffee, which contains caffeine, can cause cortisol levels (the stress hormone) to rise, sending the body into an inflammatory state.

Effects of Cooking

Cooking certain antioxidant-rich foods like tomatoes can actually make antioxidant nutrients more bioavailable (easier for our bodies to process and use). Other antioxidant-rich vegetables such as broccoli and zucchini can lose some of their nutritional value when cooked. Overall, it is best to eat both raw and cooked fruits and vegetables to (See our article Top Ten Tips for Eating Healthy for more healthy eating tips).

Inflammatory Foods and Substances

Trans fats and high levels of omega-6 fatty acids are some of the most common causes of diet-induced inflammation. These are found in things like margarine, modified or “hydrogenated” oils, deep-fried foods and other processed foods. Trans fat is an easy thing to spot, since it is listed on the nutrition facts label of most processed packaged food. However, oils containing trans fats are often used by restaurants and fast food joints, which don’t always reveal their nutrition facts to customers. You can ask an employee of the establishment if they know what kind of oil, they use to fry their food, or steer clear of fried and fast foods altogether. It is particularly important to know what is going into your body to be able to successfully manage your health, so don’t be afraid to find out!

Processed meat, often beef and pork, can also cause inflammation levels to rise. This is because these products contain high levels of trans fats and other reactive compounds added through the refining process, which cause inflammation. When buying beef, sausages, bacon, ham, smoked meats and beef jerky, be sure to look for indications of high quality, unprocessed meat such as Grass-Fed, Farm Raised and Organic labels (see our recommended beef jerky). The same standards should be kept in mind when purchasing milk, yogurt, cheese and other meat by-products that tend to go through similar heavy processing.

Finally, refined sugars and carbohydrates such as those found in processed cereals, packaged sweets and pastries, white bread and certain types of hamburger and hotdog buns and pizza crusts will cause inflammation. Part of the body’s inflammation response involves insulin resistance, and at the same time high blood sugar levels can trigger more inflammation. This cyclical problem is part of the reason why people with type 2 diabetes tend to experience higher levels of inflammation. Refined carbohydrates also release other inflammatory substances into the body, further increasing inflammation levels. If these conditions are sustained over time, it can lead to serious health problems. That is why, whether you follow a low carb or sugar-free diet for health reasons or not, it is always a good idea to eliminate processed, white sugars and refined carbohydrates. Opt for natural sources of sugar (such as organic cane sugar or coconut sugar) or natural sweeteners, and always consume in moderation.

The Low Carb Grocery offers a wide selection of low carb alternatives to traditionally high carb foods, so don’t forget to check out our inventory here if you are looking to still enjoy these foods while cutting out refined carbohydrates and processed sugars.

Antioxidant-Rich Weekly Meal Plan 

We put together a table below – a one-week meal plan – incorporating a variety of antioxidant-rich foods. These recipes are also perfect for summer weather, get-togethers and family meals!

Breakfast Blackberry Banana Infused Overnight Oats – perfect for grabbing out of the fridge with no prepping or cooking on a Monday morning! Instead of oats you could also use coconut flour, flax meal, chia seeds or Greek yogurt for a keto-friendly version of this breakfast.
Lunch Rainbow Sandwich on whole grain or low carb bread with turkey, bell peppers, avocado, greens or sprouts, and roasted beets or pickled cabbage.
Dinner Slow Cooker Vegetable Soup (add shredded chicken for extra protein).
Snack/Dessert Frozen berries with yogurt or granola and milk.


Breakfast Berry Blast Protein Smoothie with antioxidant-rich berries and chia seeds.
Lunch Rainbow Chicken or Turkey Wrap made with lettuce, tortillas or low carb wraps!
Dinner Slow Cooker Vegetable Soup (add shredded chicken for extra protein).
Snack/Dessert Crackers or crispbreads topped with hummus, cheese, avocado, nut butter or pesto. You could also snack on Ivanhoe, Nothing But Cheese snacks!


Breakfast Green Smoothie made with fruits, spinach, hemp seeds and moringa – an antioxidant powerhouse.
Lunch Mediterranean Pita Pocket with chicken, tomatoes, cucumber, olives, red onions and feta cheese and tzatziki or this delicious “The Garlic Box” balsamic vinegar dressing.
Dinner Kelp Noodle Stir FryKelp noodles are a great low carb noodle alternative! They are also extremely high in antioxidants and are the richest natural source of iodine. You could also use shirataki noodles or brown rice. Make extra to have as leftovers!
Snack/Dessert A cup of green tea and fresh fruit such as watermelon, citrus fruits or berries.


Breakfast Vitamin-E rich Almond Flour Pancakes with berries and sugar-free maple syrup. Yes – you can have these healthy, low carb pancakes on a weekday!
Lunch Leftover kelp noodle stir fry.
Dinner Spaghetti Squash with Chicken and Avocado Pesto – make extra to have as leftovers!
Snack/Dessert A cup of green tea with fresh fruit or veggies dipped in hummus.


Breakfast Omega-3 rich Chia Pudding topped with berries and nuts. (Prepared the night before).
Lunch Leftover spaghetti squash or cauliflower rice with leftover pesto chicken.
Dinner Lentil Burgers served on regular or low carb buns with Baked Sweet Potato Fries. If you follow a carb-restricted diet, check out our blog post about Low Carb Potato Substitutes.
Snack/Dessert Chocolate Cherry Crunch Nice Cream (no-churn!)


Breakfast Almond Flour Pancakes with berries and nut butter.
Lunch Leftover lentil patty with salad of spinach/kale, celery, cucumber, avocado, red onions, dried cranberries with a tahini dressing.
Dinner Oven baked Wild Caught Salmon or Arctic Char with Antioxidant-Rich Roasted Veggies. Make extra veggies to have as leftovers!
Snack/Dessert Raw Chocolate Macarons made with raw cocoa powder and shredded coconut. These healthy and delicious treats are great to have around the house for a few days!


Breakfast Spinach and Bell Pepper Egg Bites with a side of fresh berries.
Lunch Antioxidant Salad with leftover roasted veggies, spinach/kale, celery, cucumber, avocado, red onions, dried cranberries with a tahini dressing.
Dinner Grilled Chicken Kabobs stacked with colourful vegetables! Serve with a side of Homemade Sweet Potato or Low Carb Fries.
Snack/Dessert Leftover raw chocolate macarons or frozen berries with yogurt or granola and milk.

Stay Connected

If you enjoyed reading this article or tried our our one-week antioxidant meal plan, please share your thoughts and experiences on our Facebook page or tag us on Instagram! We also love to stay connected with our Weekly Newsletter for updates on the latest products and special sales. And please, we’d love to hear your feedback with a Google Review!

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Healthy, Tasty Pancake and Waffle Mixes

Delicious, Easy to Make Pancake and Waffle Mixes!

Wondering how to choose from so many wonderful low carb pancake and waffle mixes? This guide will help you make the best decision based on your preferences and dietary needs!

Everyone loves a good stack of flap jacks every now and then – and luckily there is a pancake mix out there for just about any diet! Whether you are looking for the lowest carb, gluten-free, nut-free, fluffiest or most convenient pancakes, we are sure we can help you find the best match!

In this guide, we will break down our curated selection of low carb pancake and waffle mixes into categories based on different features you might be looking for. To start your decision-making off simply, we have divided our inventory into two main categories: gluten-free and not. Scroll to whichever section suits your needs to discover more details about the brands that fall under its category!

In each section, we listed the pancake mixes in ascending order of lowest carb to highest carb (note that this is based on the given serving size for each mix; the actual amount of carbs will depend on how much you eat). All other features are discussed in more detail under each brand name. Now, let’s dive in!

Gluten-Free Mixes

LC Foods Gluten-Free Pancake Mix

This low carb pancake mix is made from a proprietary blend of tapioca, almond and coconut flours as well as flax meal, which gives it a unique light and fluffy texture! This pancake mix is not only gluten-free but also checks off a number of other boxes. It is high in fibre, sugar-free (sweetened with natural stevia and monk fruit) and our lowest carb gluten-free mix. The blend of different flours and meals also gives these pancakes a wonderful sweet, nutty taste that is best enjoyed with a sugar-free syrup and a creamy nub of butter.

It should be noted that LC Foods does process vital wheat gluten in the same facility as its other gluten-free products. That said, food safe cleaning procedures are followed to ensure limited cross contamination.

Here’s our quick breakdown of this product:

Serving Size: 38g
Net Carbs: 2g
Sugar: 0g
Fibre: 13g
Gluten-Free? Yes!
Nut-Free? No; contains almonds.

Good Dee’s Pancake Mix

This grain-free, gluten-free, sugar-free, maltitol-free and soy-free pancake mix is made with plant-based ingredients and a high quality blanched almond flour. It is sweetened naturally with erythritol and stevia extract. The perfect balance of sweetness and saltiness.

Let’s call this the blank-slate batter – its relatively neutral taste and ingredients means that you can easily customize your pancakes the way you like. Try adding fresh or dried berries, nuts, spices, yogurt, jam or nut butter to these versatile pancakes for a bit more morning pizazz. It’s a great mix to have that everyone in the family can enjoy.

All of Good Dee’s products are made with low carb, ketogenic and sugar-free dieters’ needs in mind. Browse their entire range of low carb bake mixes

Serving Size: 18g
Net Carbs: 1g
Fibre: 2g
Gluten-Free? Yes!
Nut-Free? No; contains almonds.

HoldTheCarbs Stevia Pancake and Waffle Mix

All HoldTheCarbs bake mixes are made with nutrition and satisfaction in mind. The founder created these recipes in her home kitchen to serve her low carb, high protein lifestyle, while still enjoying her favourite foods. This pancake and waffle mix makes light yet filling pancakes with a moist texture. Made from a base of almond flour, coconut flour and whey protein, they are a healthy and delicious way to start a busy morning. These pancakes have even fueled the founder as she competed in the Ironman Triathlon!

Serving Size: 12g
Net Carbs: 1g
Sugar: 1g
Fibre: 2g
Gluten-Free? Yes!
Nut-Free? No; contains almonds.

Available in regular and high protein (contains whey protein) versions.

Lakanto Pancake and Waffle Mix

This mix contains the highest amount of net carbs out of all of our gluten-free mixes, so it may be best enjoyed on lazy keto or more indulgent days. However, the higher carb count can be attributed to some high protein ingredients! Chickpea flour and brown rice protein give this mix one of the highest rankings in terms of protein and a unique texture more similar to traditional pancakes. This mix also features some of the cleanest, whole food ingredients making it one of our favourites. Pair it with Lakanto’s Maple Flavoured Syrup for a completely sugar-free breakfast!

Serving Size: 27g
Net Carbs: 6.5g
Sugar: 0g
Fibre: 11g
Gluten-Free? Yes!
Nut-Free? Yes!


You may also be familiar with Lakanto’s monk fruit sweeteners, which are used in this pancake mix for a delicious sugar-free morning treat!

Gluten-Containing Mixes

LC Foods Banana Pancake Mix

This banana-flavoured counterpart to LC Food’s Gluten-Free Pancake Mix we saw in the last section is still low in carbs and high in fibre and protein! Plus, banana-flavoured anything is probably a rare occurrence for low carb dieters! This mix uses natural banana and brown sugar flavours to impart warm and comforting flavours, minus the carbs.

Serving Size: 27g
Net Carbs: 1g
Sugar: 0g
Fibre: 8g
Gluten-Free? No.
Nut-Free? May contain trace amounts of peanut or other nut particles due to manufacturing.

Dixie Diners’ Carb Counters Pancake and Waffle Mix

Dixie Diners’ Club is a well-known brand amongst the low carb community! As part of their extensive line low carb bake mixes, this pancake mix comes to you with low calories, low carbs and zero sugar! Packed with protein from soy, whey and egg whites as well as pure vegetable and oat fibre these are great fuel to start the day that will keep hunger and cravings at bay.


Serving Size: 8.4g
Net Carbs: 1g
Sugar: 0g
Fibre: 2g
Gluten-Free? No.
Nut-Free? Yes!


New Hope Mills Pancake and Waffle Mix

Fluffy and crispy – enough said!

Actually, we have a bit more to say. This pancake mix packs a protein punch, ranking number one among both our gluten-free and gluten-containing mixes. New Hope Mills uses a blend of wheat gluten, milk protein concentrate and a low-glycemic cornstarch in this batter, making it much higher in protein and lower in carbs than traditional flour mixtures.

Serving Size: ¼ cup (approx. 25g)
Net Carbs: 5g
Sugar: 0g
Fibre: 4g
Gluten-Free? No.
Nut-Free? May contain trace amounts of peanut or other nut particles due to manufacturing.

La Nouba Ready-to-Eat Belgian Waffles

These require absolutely no cooking – so they earn major points for convenience! Rave reviews from our customers highlight the tastiness and convenience of these true Belgian-style waffles. They are great to have as a quick breakfast, snack or dessert. Try them topped with yogurt, nut butter or jam and a hot cup of tea or coffee!

These waffles are sweetened with maltitol, which some people can tolerate but others may find that it upsets their stomach, especially when eaten in large amounts.

Serving Size: 1 individually packaged waffle
Net Carbs: 3.5g
Sugar: 0g
Fibre: 0.2g
Gluten-Free? No.
Nut-Free? Yes!

How to Make Your Own Pancake Mix

In the odd chance that you still haven’t found what you are looking for, you can also make your own pancake mix at home! This is a great way to control exactly what goes into your diet and meet the unique dietary needs of you and your family. Plus, you can make a big batch of the dry ingredients and store it for later use whenever. Here are our recommendations for the perfect pancake batter ingredients, although feel free to customize your mix exactly to your liking!

Low Carb and Gluten-Free Flours

We recommend using a blend of a few different flours when making low carb pancakes, as this will allow the pancakes to hold together better and provide a wonderful mix of subtle flavours!

You can also add the following meals to increase the fibre content of your batter. Why not make your pancakes healthful and indulgent?

Don’t forget to add a leavening (baking soda and/or powder) to your mix, as well as salt to taste.


For a sweetened batter that is still low carb and sugar-free, try one of these natural sweeteners:

  • Stevia powder or liquid drops
  • Erythritol, which has a very neutral flavour but can cause a “cooling” sensation in the mouth when eaten! Recipe idea: Mint Chocolate Chip Pancakes.
  • Monk Fruit Sweeteners, which have a slight fruity flavour, but can still be very pleasant in pancakes and other baked goods!
  • Xylitol, which is also great for baking and has a very neutral flavour. Plus, it has been shown to improve dental health! (Just note to keep Xylitol on an upper shelf or locked cabinet. It’s made from birch bark and is completely safe for adult and children consumption but can be fatal for dogs – like chocolate).

Flavour Additions

Finally, to make your pancakes truly shine, add in some extra flavours, protein sources or other textural components:

Stay Connected

We hope that you enjoyed reading this article and found the perfect pancake mix for you! If you would like to share your thoughts or experiences, head over to our Facebook and Instagram pages. We also love to read and respond to our reviews on Google, so if you enjoyed an experience you had with The Low Carb Grocery, please take a minute to let us know here!

Please considering subscribing to The Low Carb Grocery’s Weekly Newsletter, too, for updates on the latest products, news and special sales.

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From Latin, Greek & Asian, to Indian & Caribbean Learn to Enjoy Low Carb Foods

Indian, Latin, Asian & Other Low Carb Options

Best Cuisines to Explore on a Low Carb Diet

Get inspired with different cuisines from around the world that can easily fit into a low carb or keto diet!

Are you getting bored with steak and vegetables, keto casseroles and omelettes on a low carb or keto diet? Go beyond the strict bounds of the Western diet to find other low carb and keto-friendly recipes that will blow your taste buds and your friends and family away!

In this article, we explore the best cuisines for cooking low carb and keto-friendly meals. It also includes shopping lists and a few recipes from each type of cuisine to get you started and help plan your next meal. We also linked our recommended low carb products that best fit these cooking styles.

Low Carb Latin America

The first thing that comes to mind when you think of Latin American food might be tacos and burritos. While these traditionally high carb foods can still be enjoyed on a low carb or keto diet with a great tortilla or wrap alternative, there is much more to this region’s cuisine than the Chipotle franchise shows to offer.

The essence of most Latin American cuisine revolves around well-seasoned grilled or barbequed meat (barbacoa), fresh vegetables and great flavours from different spices and herbs. The incorporation of fresh chili peppers, lime juice and other spices can transform any boring weeknight dish into a fabulous fiesta!

Food Shopping List 

For your low carb Latin American recipes, you’ll need the following ingredients:

  • Fresh cuts of beef or chicken, or ground beef
  • Fresh white fish or shrimp
  • Hot peppers (jalapeno, green/red chili, poblano or serrano)
  • Bell peppers
  • Onions
  • Garlic
  • Tomatoes or green tomatillos
  • Avocado
  • Limes
  • Cumin
  • Cilantro
  • Sour cream
  • Vinegar

Latin Low Carb Recipes 

Great Greek Low Carb

The Greek or Mediterranean diet has been highly coveted by health experts and other professionals in the health industry due to its focus on fresh vegetables, healthy fats, limited carbs and lean meats. This also makes it perfect for low carb and keto dieters to explore! Best of all, many of these recipes are simple and easy to prepare, following a whole foods approach to eating.

Food Shopping List

Here are some ingredients you can pick up at the grocery store that find their way into many delicious Mediterranean recipes:

  • Chicken
  • Tomatoes
  • Eggplant
  • Zucchini
  • Cucumber
  • Bell peppers
  • Lemon
  • Garlic
  • Olives and olive oil
  • Oregano
  • Dill
  • Greek yogurt
  • Tahini (sesame seed butter)
  • Artichokes
  • Feta or goat’s cheese

Greek Low Carb Recipes 

Low Carb Asian Foods

Since wheat isn’t native to East Asian regions, it is pretty easy to find low carb recipes inspired by this region’s cuisine. That said, a lot of Asian dishes are eaten with rice or rice noodles. However, our catalog offers a wide variety of low carb rice or noodle alternatives that are also common to find in traditional Asian recipes!

Unfortunately, a lot of Westernized Asian restaurants may add high carb ingredients to their food such as corn starch and sugars. So, when it comes to this type of cuisine, home-cooked is always the best way to control exactly what you are eating. If you choose to dine out, be sure to ask a server to check the ingredients used in the kitchen.

Food Shopping List

  • Fresh or ground beef, chicken or pork
  • Shrimp/prawns
  • Onion
  • Garlic
  • Ginger
  • Soy sauce or coconut aminos (soy-free)
  • Bok choy
  • Broccoli
  • Mushrooms
  • Cabbage
  • Coconut cream or milk
  • Sesame oil
  • Curry paste
  • Chinese five spice
  • Green chili peppers
  • Seaweed or nori
  • Peanuts or peanut butter

Asian Low Carb Recipes

You can also bookmark our article that covers everything about Low Carb & Keto-Friendly Korean Cooking if you love this country’s cuisine!

Indian Low Carb

If you like spice and lots of flavour, Indian food should be your go-to! Many Indian dishes involve stews and curries served with rice or chapati, roti, or naan bread for dipping. These high carb foods can easily be substituted for shirataki rice, cauliflower or a low carb pita or wrap instead. We love these Mini Pitas by Joseph’s Bakery for dipping! Another great thing about Indian cuisine is that many recipes are also vegetarian-friendly. Eating a vegetarian meal at least once a week is a great way to reduce toxic food industry waste and serve healthy meals to your family!

Food Shopping List

The main ingredients you’ll need for Indian cooking are fresh vegetables and loads of spices and aromatics – so make some room in your spice cabinet!

  • Chicken
  • Shrimp
  • Tomatoes or tomato paste (for curries)
  • Eggplant
  • Chili powder or fresh chili peppers
  • Turmeric powder
  • Coriander
  • Curry powder
  • Garam masala spice
  • Ginger
  • Garlic
  • Onion
  • Coconut cream, milk or coconut milk powder
  • Butter or ghee
  • Paneer cheese (or tofu)

Indian Low Carb Recipes

Low Carb Caribbean

Last but not least, if you dream of white sand beaches and turquoise waters – why not transport yourself to the Caribbean with these delicious recipes! Caribbean cuisine is big on flavour and features a lot of great seasonings for fresh grilled meat. Coconuts, native to those white sand beaches, are also used in a variety of ways in Caribbean cuisine, which is great news for low-carb high-fat and keto dieters!

Foods Shopping List

  • Chicken
  • Shrimp
  • Crab meat
  • White fish (wild caught halibut, cod and mahi mahi are all good options)
  • Coconut milk
  • Coconut oil
  • Cauliflower
  • Hot peppers (scotch bonnet peppers are traditionally used in the Caribbean, but these can be really hot! Try green and red chilis or jalapeno peppers instead for milder spice)
  • Limes
  • Cilantro
  • Onion
  • Garlic
  • Crushed red pepper flakes
  • Jerk seasoning or Jamaican curry powder – Hot Mamas also carries a range of Caribbean-inspired dry rubs and spice blends. See their full selection here!

Low Carb Caribbean Recipes

Start Experimenting Today 

We hope that you learned something about global cuisine and enjoyed reading this article!

If you would like to share your thoughts or experiences, visit our Facebook and Instagram pages. We also love to read and respond to our reviews on Google, so if you enjoyed an experience you had with The Low Carb Grocery, please take a minute to let us know here!

Please also considering subscribing to our Weekly Newsletter for updates on the latest products, news and special sales.

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Just enter the following code during checkout: ALZDTC

  • Minimum purchase of $100.00 required
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Improve sleep quality by understanding your diet’s influence.

Sleep Quality is Impacted by What You Eat

The Link Between Diet and Sleep

Learn how to improve your diet for better quality of sleep and keys to both weight management and an overall a healthy lifestyle.

Sleep quality is one thing that is often overlooked when thinking about how to manage your weight and health, but it is one of the most important factors contributing to a healthy lifestyle. Good quality sleep can be defined as getting enough REM and slow wave sleep (SWS) during the night, without difficulty falling or staying asleep. This kind of sleep can help regulate your hormones, improve your mood, and help the body properly rest and recover from the activities of the day. These are all crucial aspects to successful weight management, as well.

Sleep deprivation and poor-quality sleep can hinder one’s ability to lose weight. In addition to a healthy diet and getting regular exercise, it is one of the main pillars of optimal health. If you feel like you have tried everything to lose weight but still aren’t seeing your ideal results, your sleep quality could be the answer.

In this article, we discuss how diet and sleep are interrelated. There are lots of ways to improve your sleep quality through your diet and daily routine. With better sleep comes better progress towards weight loss. Do not dismiss the importance of sleep when it comes to these goals, and consider sleep as part of a wholistic approach to weight loss.

  1. Eat a balanced diet.

This sounds a little cliché, but it is one of the most important points to make here. A balanced diet means that your body is getting all of the macro and micronutrients it needs to function properly, including regulating your sleep and waking cycles. A balanced diet places emphasis on fresh fruits and vegetables, good quality protein, healthy fats and unrefined complex carbs such as whole grains, if they are part of your diet, at every meal. If you are unable to get all of these food groups into your meals, be sure to choose healthy snacks that will balance out the other things you’ve eaten.

One way to track and determine if you are eating a balanced diet is to record your macronutrients with every meal. If you use meal planning or carb counting techniques, you are probably already familiar with how to do this. If not, there are plenty of apps for smartphones that allow you to input what you are eating, and they will tell you the nutrient break down and track your daily macros. These insights can be useful and interesting, even if you are not actively trying to lose weight.

  1. Consume enough B vitamins.

B vitamins are extremely important for brain function and sleep quality. This is because they support the body in producing optimal levels of serotonin and melatonin, which are hormones that help regulate your sleep cycles. A lack of vitamin B6 has been linked to symptoms of depression and insomnia; both of which can affect your physical and mental health and make it more difficult to lose weight.

You could supplement B vitamins in your diet if it is most convenient for you. However, we recommend doing some research or to consult a physician beforehand to learn how much you need.

Here are some foods you can also add to your diet to increase your levels of B vitamins:

  • Spinach
  • Carrots
  • Bananas
  • Milk
  • Eggs
  • Cheese
  • Fish and shellfish
  • Whole grains

Also consider these all-natural products in our beverage category that are enriched with B Vitamins for healthy hydration: Chase Sugar-Free Cocktail Mixers and Farmaroot Natural Energy Drinks with Ginseng + B Vitamins!

  1. Eat antioxidant-rich foods.

Antioxidants have several powerful health benefits, including the ability to improve sleep quality and reduce the negative side effects of getting too little or poor-quality sleep. They have shown to: improve sleep quality for people with sleep apnea, protect other hormone levels (such as testosterone) from dropping due to sleep deprivation, and can even prevent memory loss or brain-fog related to poor quality sleep. These specific effects are mostly related to the intake of antioxidant Vitamin E, which can be found in foods such as nuts and seeds, spinach, broccoli, tomatoes and soybean oil.

Vitamin C is another antioxidant with many sleep-related benefits. Vitamin C plays a role in boosting immune function, cardiovascular health and the production of collagen. On its own and in combination with other antioxidants, Vitamin C can reduce the symptoms of sleep apnea and related heart conditions, as well as improve the length and quality of your sleep. Low levels of Vitamin C have been linked to more frequent night disturbances and trouble staying asleep, which can develop into more severe sleeping disorders over time. Vitamin C can be found abundantly in citrus fruits, broccoli, cauliflower, brussels sprouts, dark leafy greens, chili peppers, strawberries and kiwi.

  1. Get enough vitamin D!

Vitamin D is one of the least expensive and most important vitamins to consume, yet many people are still either lacking in it or completely deficient. Since vitamin D is not very bioavailable in our foods, we must get it from sun exposure or supplements.

Depending on where you live and how much time you spend outdoors, you might not be getting enough vitamin D from the sun (aim for at least 20 minutes of direct sunlight on uncovered skin – don’t forget SPF!). If you choose to supplement vitamin D instead, is recommended to consume 4000 IUs each day. This daily recommended dose of vitamin D can support better immune function, stronger bones, teeth and muscles. Vitamin D also helps regulate our circadian clocks, reduces the risk and severity of sleep apnea and promotes longer sleep duration.

  1. Limit alcohol.

This one should be a no-brainer for most health-conscious people. Although occasional consumption of alcohol in moderation is fine, it is important to understand how alcohol affects the brain and body, especially when it comes to sleep quality. Alcohol causes your body’s internal temperature to rise, which can keep you awake at night or cause sleep disturbances. Alcohol also blocks REM sleep, which is essential for brain function, learning, memories and regulating your mood. REM sleep also helps reduce the production of leptin, a hormone involved in the regulation of appetite, food intake and body weight. If you are overweight, you may have developed leptin resistance, which can cause overeating and rapid weight gain. Reducing leptin levels by getting more REM sleep could help you regain your leptin sensitivity.

  1. Cut sugar and manage carbohydrates.

Carbs can be a good thing, in moderation, when it comes to sleep. On one hand, they have been shown to increase levels of the amino acid, tryptophan, that is then converted into serotonin, a hormone that improves sleep and produces feelings of relaxation, well-being and happiness. However, consuming too many carbs can cause sleep disturbances from spikes in blood sugar levels. Carbs should be limited, especially 4 hours before bed to reduce these effects. While it is best to avoid snacking altogether before bedtime for your best night’s sleep, if you do find yourself craving dessert or a snack at nighttime, be sure that it contains some protein or fat to balance out the glycemic index of your meal.

  1. Eat lots of fibre-rich foods.

Eating fibre-rich foods has been linked to more slow-wave sleep (SWS), which is another important sleep stage like REM sleep. SWS has many restorative and reparative functions, which are essential for weight loss as well as workout recovery and reducing the risk of chronic illnesses.

Fibre prevents spikes in blood sugar levels, and a raise in blood sugar levels can reduce the production of melatonin (the sleep hormone), as a result, this can cause sleep disturbances or make it harder to fall asleep. Fibre also keeps you full, so eating lots of fibre-rich foods at dinner can help prevent snacking before bed that can interfere with sleep quality. Adding more fibre to your diet along with reducing sugar and other non-fibre carbohydrates can allow for more continuous, undisturbed sleep that has overall positive effects on weight loss health.

Some great sources of fibre include psyllium husk, oat fibre, flaxseed, chia seed, fresh fruits and vegetables (with the skin on!), legumes and whole grains.

Also check out SmartSweets Sugar-Free Gummies that are high in fibre and low in sugar – perfect for snacking on any time of day!

  1. Reduce caffeine.

Another no-brainer here! Caffeine does not actually keep you awake, instead, it blocks messages telling your brain that you are tired and need rest. This can cause you to get less than the optimal amount of sleep and upset your body’s natural circadian rhythm.

If you are someone who enjoys frequent coffees, colas and chocolate bars to keep you energized throughout the day, try cutting back to just one or two a day. Gradually, you can cut them out of your diet completely or replace them with healthier alternatives. A light workout or nutritious snack can also provide you with the energy boost you are looking for.

Remember that it takes time to make major changes in your diet. It’s best to be patient if you do not see immediate results. This is especially true if your circadian rhythm has been disrupted from caffeine and other substances for a while; it will take time to adjust back naturally.

  1. Eat at the same time every day.

This is one tip that is very useful not only for better quality sleep, but also for improved digestion and better weight management. Irregular eating patterns have been studied and shown to be strongly associated with poor sleep quality, which has negative consequences for weight loss as discussed previously. Eating at the same time or within similar time frames each day allows your body to regulate its resource expenditure patterns and its circadian rhythm. Try to find an eating pattern that works for you and follow it consistently for a few days or weeks. As your body gets used to this new routine, observe how it affects your sleep quality as well as your weight loss progress, if applicable. Remember to be mindful of your eating pattern on the weekends, when travelling or whenever you find yourself outside of your normal routine, too.

Stay Connected

We hope you enjoyed this article and learning about the relationship between sleep and diet. If you would like to share your thoughts, comments or experiences with the rest of our community, be sure to head over to our Facebook page or you can tag us on Instagram. We also love to stay connected with our Weekly Newsletters for updates on the latest products to our inventory and special sales. We also love to hear your Google Review feedback!

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Healthy Low Carb Foods for Diabetes

The Low Carb Diet for People with Diabetes

Dieting Tips for People with Diabetes

A 2020 report from Diabetes Canada suggests that a low carb diet can help manage blood sugar levels and support weight loss for people with type 1 and type 2 diabetes.

Over 11 million Canadians live with either diabetes or prediabetes. Organizations like Diabetes Canada have played a big role in supporting Canadians and providing knowledge and resources to manage these conditions. In this 2020 Diabetes Canada article, the Canadian Journal of Diabetes released an official statement endorsing a low carb (<130g of carbs/day) or very low carb (<50g carbs a day) diet to those with type 1 and type 2 diabetes. The benefits of these diets include better weight management and improved blood sugar control.

In this article, we break down the details of how a low carb lifestyle is beneficial for those managing diabetes or prediabetes and how to start a low carb diet. Always speak to your physician first to determine the right lifestyle choices for you.

What Characterizes Diabetes and Prediabetes?

Diabetes is a condition in which the body either cannot produce or properly use a hormone called insulin. Insulin is involved in processing sugar (glucose) from carbohydrates that we consume in our diet. It helps stabilize our blood sugar levels by signalling to the liver and muscles when to take in glucose and use it as energy, rather than storing it elsewhere in the body. When our blood sugar levels become too high (hyperglycemia) or too low (hypoglycemia) due to insulin malfunction, our bodies are thrown out of balance and we can experience a host of physical symptoms ranging from mild to severe. In the more severe and persistent cases, we see people develop insulin resistance (the body doesn’t respond to insulin anymore) which can lead to type 2 diabetes. In the case of type 1 diabetes, the body naturally produces little to no insulin on its own, which can also lead to chronically high blood sugar levels.

Genetics, aging and ethnicity are some factors that may cause certain individuals to be more at risk for developing type 2 diabetes. However, other factors may include excess body weight (especially around the abdomen), a lack of exercise, smoking and even a lack of sleep can contribute to insulin resistance. Type 1 diabetes is less well-understood and can affect individuals for their entire lives. With lifestyle changes and certain medications, there are ways to manage both types of diabetes.

Signs of Insulin Resistance

The following symptoms may be signs of insulin resistance and prediabetes. If you notice these signs early enough, you may be in a better position to treat or prevent the onset of diabetes.

  • Extreme thirst or hunger
  • Persistent hunger after meals
  • Frequent urination
  • Tingling sensations in the hands or feet
  • Feeling more tired than usual
  • Frequent infections
  • Blurred vision

In addition, if you currently have high blood pressure, low levels of HDL (“good”) cholesterol or high levels of triglycerides (a type of fat) in your blood, you may be at higher risk for developing prediabetes or diabetes.

You can have blood work conducted to test for evidence of insulin resistance and prediabetes. Sustained insulin resistance can lead to diabetes, so the earlier it can be managed, the better.

Health Consequences of Diabetes

It is extremely important to manage prediabetes and diabetes. Both type 1 and 2 diabetes can seriously affect the major organs in your body and these complications can be life-threatening.

Type 1 and type 2 diabetes have been linked to:

  • Heart disease
  • Stroke
  • High blood pressure
  • Kidney disease
  • Nerve damage
  • Vision problems or loss of vision
  • Limb amputation due to infection

The Low Carb Lifestyle and Diabetes

Managing your carbohydrate intake is one way to help reduce the potential health complications associated with diabetes. When we consume carbohydrates, they get converted into a useable type of energy called glucose. Glucose is burned very quickly by the body and as such, it can cause quick energy spikes and crashes – each accompanied with changes in blood sugar levels. These drastic and rapid changes can eventually desensitize our body’s insulin response, eventually causing insulin resistance and increasing the risk of diabetes. For those wanting to stabilize their blood glucose levels, limiting the amount of carbs consumed in a day and eating balanced meals that contain protein, fibre and fat can be beneficial. These macronutrients are digested more slowly by the body and won’t cause rapid changes in blood sugar levels.

In the case of diabetes, it is very important to stabilize blood glucose levels. People with diabetes must consciously manage carbohydrate and/or sugar intake in order to lower blood sugar levels. This is precisely why a low carb diet has proven to show positive results. This lifestyle change is necessary in many cases, as it is the only way to properly manage these conditions, apart from medications.

How a Low Carb Diet Works

If we reduce the amount of carbs we eat in a day, we must resort to other forms of energy besides glucose. The other type of energy our body can use is ketones, which is a fancy word for burning fat energy.

A low carb diet places emphasis on consuming the most amount of calories from high quality fats, a moderate amount of calories from protein and a low to very low amount of calories from carbs. Another key component of this diet is fibre, which is a type of carbohydrate, but one that is not processed by the body the same way as sugar and other carbohydrates. Fibre does not cause spikes in blood sugar levels, and actually helps stabilize them since it allows for slower digestion. This is why fibre helps us stay full, which is also beneficial for managing our caloric intake during the day.

Low Carb Diet and Weight Management 

Restricting carbohydrates from the diet forces the body to start burning excess stores of glucose and then start burning excess stores of fat. As stated earlier, having excess fat around the abdominal area may increase the risk of developing diabetes. A low carb diet can help with weight management, which in turn, can help manage diabetes. Of course, maintaining a healthy diet is just one component of weight loss. For those wanting to significantly change their body weight, regular physical exercise as well as stress management, getting enough sleep and drinking plenty of water are all important aspects that can help you lose weight quickly and safely.

How to Start a Low Carb Diet for Managing Diabetes 

If you and your health care provider determine that a low carb diet may be the solution for you, then keep reading to learn how to get started!

  1. Aim to consume <130g of carbs a day.

To give some perspective, 1g of carbs typically equates to 4 calories. So, on a low carb (<130g of carbs a day) diet, you should be consuming less than 520 calories from carbohydrates. If you choose to embark on a very low carb (<50g of carbs a day) diet, then you should be consuming less than 200 calories from carbohydrates each day.

Here are a few examples of common high carb foods and their respective calories and carbohydrates (g) per serving:

Food Serving Size Grams (g) from Carbs Calories
Rice, cooked 1 cup (158g) 45g 206
Pasta, cooked 1 cup (100g) 25g 131
Bread, white 1 slice (25g) 12g 75
Breakfast cereal 1 cup (81g) 55g 307
Potatoes, white 1 med. potato (200g) 37g 163

Things like fruit and starchy vegetables may also contain high levels of natural sugars, and dairy products or certain processed meats may contain hidden added sugars. These seemingly “healthy” or low carb foods might not be what you think, so be sure to check the nutrition facts labels or do some research beforehand. There are also several applications for smartphones or tablets, like My Fitness Pal, that tell you the macronutrient and caloric breakdown of different foods. You can either scan the barcode of packaged products or input the name of a food, for example “banana”, to find out its nutrition facts.

  1. Choose healthy carbohydrates.

In addition to the amount of carbs you eat, the type of carbohydrates you consume matters as they can affect your blood glucose levels differently. In general, a distinction is made between “simple” and “complex” carbs. Simple carbs include things like white sugar, white rice, pasta, white bread, potatoes, fruit juices, soda, sweetened breakfast cereals, pastries and baked goods. On the other hand, complex carbs include foods such as vegetables, beans and legumes, brown or wild rice and whole grains such as oats, barley, buckwheat, quinoa, rye and whole wheat. These tend to contain more fibre and are processed more slowly by the body, thus making them healthier options and better for maintaining blood glucose levels.

  1. Reduce your carbohydrate intake gradually.

Many people experience unpleasant physical side effects when they cut carbs from their diet all at once. These side effects can range anywhere from mild dizziness and fatigue to nausea, constipation, diarrhea, sleeplessness, muscle soreness and uncontrollable sugar cravings. Give your body an easier and smoother transition into a low carb diet by gradually reducing carbs until you reach your desired level.

  1. Limit your caffeine intake.

Caffeine can also affect blood sugar levels and lower insulin sensitivity. So, if you are already making other lifestyle changes, it might be a good idea to also reduce or eliminate sources of caffeine (coffee, tea, soda, chocolate) as well. It only takes about 200mg of caffeine, which is approximately 1 cup of coffee, to affect your blood sugar levels. Caffeine increases levels of stress hormones in the body, which can prevent the production of insulin. Since diabetics already do not produce enough or properly use insulin, it is wise to eliminate other substances that can block this any further. In addition, caffeine can take a toll on your sleep, which lowers your insulin sensitivity (increases resistance). Check out our article about how diet affects sleep quality and weight loss if you are interested in learning more on this topic.

  1. Find recipes and products that fit your needs, and PLAN!

Finally, doing a little research and planning can help a lot with starting a new diet or making drastic lifestyle changes. This is especially true when it comes to a low carb diet, as many people who are used to consuming high carb foods may struggle to find adequate replacements or substitutes for every meal.

Meal planning and prepping can help a lot with the confusion of starting a new diet and prevent impulse eating that can throw you off track. Always keep your pantry stocked with low carb snacks and keep a list of simple recipes that can make it easier when you are short on time or when hunger unexpectedly strikes.

Take some time before the start of the week to write out some meal ideas and shop for the necessary ingredients. The Low Carb Grocery offers a number of products and articles that can help with the transition into the low carb lifestyle. Try browsing our inventory and Low Carb Lifestyle Blogs to find your next inspiration!

Stay Connected 

We hope that you enjoyed reading this article and found some motivation to consider a low carb diet if you are currently managing type 1 or type 2 diabetes. If you would like to share your thoughts or experiences, head over to our Facebook and Instagram pages. We also love to read our reviews on Google, so if you enjoyed an experience you had with The Low Carb Grocery, please take a minute to let us know here!

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Understanding what foods to eat & avoid on the Keto diet

Keto Diet Best Practices

Tips & Suggestions for Healthy Keto Dieting

Follow these 5 new tips to make the most of your ketogenic diet for weight loss and overall improved health.

Given its recent widespread popularity, the ketogenic diet can often get a little bit lost in translation. Many sources encourage practices that are not actually beneficial for your health and may instead lead you astray. In this article, we have laid out some of the best practices to follow if you are currently on or thinking of starting a ketogenic diet. These tips are meant to ensure that you stay healthy while following a low carb, high fat diet and achieve any weight loss goals that you have set for yourself with the greatest ease and success, and avoid common mistakes with the keto diet.

  1. Avoid processed meats. 

It can be misleading that the ketogenic diet, or keto diet, is some sort of free pass to eat loads of bacon, sausages and other indulgent processed meats. However, we cannot stress enough how important it is to choose high quality sources of protein. The health risks associated with consuming a lot of processed meats are too high to be ignored. Clogged arteries, hormonal imbalances, increased risk of chronic diseases, poor mood and premature aging are just a few to mention.

For the keto diet to effectively help with weight-loss, increased energy and improved health, we recommend eating high quality sources of protein such as organic farm-raised turkey or chicken, sustainably caught fish and seafood, pasture-raised eggs and full fat dairy (low fat versions undergo unnecessary processing). Plant-based proteins are also very welcoming to the keto diet and introduce other health benefits such as healthy fats and important nutrients that can only come from plants. We recommend including tofu or tempeh in your diet for high quality proteins with the bonus of being low calorie and low carb. You can also try to include more nuts and seeds into your diet to gain healthy fats and important nutrients directly from these plant sources.

The problem with processed meats is that they are usually made from commercially farmed animals that are fed poor diets and placed under high amounts of stress, which significantly lowers the quality and nutritional value of the meat. Unfortunately, the truth is that no processed foods are healthy to consume, regardless if you follow a ketogenic diet or not.

A simple rule of thumb is to recommend meat that is farm-raised, wild-caught and/or organic. While these choices usually come with a higher price tag, they are well worth the extra cost. Not only are these types of meat better for you and the environment, but purchasing them over processed meats can also discourage harmful farming practices.

As another general guideline, the smaller the animal, the better it is for us to consume. Meat from larger animals, such as cows, contains higher levels of hormones naturally produced by the animal. Anything labelled as “hormone-free” is just a clever marketing ploy. Regulatory bodies have banned hormone injections in most parts of North America, which is great, but these animals still produce their own hormones naturally, just like us. Consuming high amounts of animal hormones can result in our own hormonal imbalances, increased risk of cancer and other diseases, and issues with our reproductive health.

  1. Track your macros. 

If you want to see the best results from your ketogenic diet, you should try tracking your macronutrient intake from the get-go. This means keeping track of your protein, fats and carbohydrates to ensure you are eating the necessary amounts of each to remain in ketosis.

There are plenty of apps out there that tell you the macronutrient breakdown of your food and allow you to record your daily meals. It may also be useful to invest in a kitchen scale for measuring foods that are not pre-measured or portioned. The whole process of tracking your macronutrients may seem time consuming and tedious at first, but it is really the most effective way to make sure you are staying in ketosis. You can also try our at-home ketone tests like this Easy-to-use Ketone Breath Meter or these Keto Strips for Urinalysis.

If you don’t know how the exact portion of each macronutrient you should be consuming to achieve and stay in ketosis, consult your physician for an individualized answer. Not everyone will require the same amounts of each of protein, fat and carbohydrates although general guidelines state the following for a ketogenic diet:

Fat – 70%+ of daily calories

Protein – 20-30% of daily calories

Carbohydrates – 5-10% of daily calories

Based on a 2,000 calorie diet, you might consume 1,400 calories from fat, 400-600 calories from protein and 100-200 calories from carbohydrates. Note that fatty foods tend to be more calorically dense, so while this may seem like a lot to consume in terms of calories, it could actually be less than you think in terms of grams (g) or the amount of food.

A Note on Weight Loss 

If your goal is to lose weight with the keto diet, keep in mind that you should still aim to be in a caloric deficit. This means that you should consume less calories than your body naturally burns throughout the day. Everyone has their own unique Basal Metabolic Rate (BMR), which is the amount of energy (calories) that our body requires to perform vital functions while at rest (respiration, digestion, cellular repair, etc.). This, plus any calories used for physical activities will make up the total amount of calories you burn in one day. You can find online BMR calculators to help you get a feel of how much you should eat in a day, depending on your weight loss goals. Also, consider reading our article: How Our Bodies Burn Calories.

  1. Eat home cooked meals as often as possible.

It goes without saying that cooking your own meals is by far the easiest to track and control what you are putting into your body. This is especially important on a diet as strict as the ketogenic diet, since even going slightly over your daily allowable carbohydrate intake could throw you out of ketosis and hinder or delay your weight loss goals.

And although store-bought foods are best for tracking and progress, there are still ways to maintain a keto diet while eating out, the trade off is control. You may not know every ingredient that’s going into your food at a restaurant and although certain packaged foods may appear to fit the requirements of a low carb, high fat diet, they may contain additives and other commercial ingredients that lack nutritional value. The best thing to do is to check the menu online before going out, so you can plan what you’re going to order and any questions you may have about a dish.

The best – and cheapest – way to eat is to follow a whole foods diet by cooking at home. By this we mean purchasing fresh, raw produce and proteins and preparing them yourself with healthy cooking oils and seasonings. This not only makes it easier to count your macros, but it also allows you to control exactly what goes into your food and customize it to your own taste preferences. See our inventory of low carb cooking and baking ingredients that can help making low carb homemade meals a lot easier.

  1. Don’t forget about fibre! 

When we talk about macronutrients, we are usually referring to protein, fat and carbohydrates. On a keto diet, we are mostly concerned with our intake of fats and limiting or eliminating carbs in order to stay in ketosis. That said, there is one very important type of carbohydrate that a lot of keto dieters can forget about; and that is fibre!

Fibre does not count towards net carbohydrates, so it is safe – and necessary – to consume on a ketogenic diet. When reading nutrition facts tables, you can subtract fibre and sugar alcohols from the total carbohydrates to find the net carbs (i.e. the ones that will actually affect your ability to stay in ketosis).

Fibre is an essential part of any diet; it helps regulate digestion, keeps us full, and fibrous foods such as vegetables and fruits supplement the diet with essential nutrients for our bodies to function and thrive.

Always opt for whole food sources of fibre, such as raw or steamed cruciferous vegetables and leafy greens rather than fibre supplements. The bulk and roughage provided by actual plant matter is very beneficial for the body. One great way to increase your fibre intake is to leave the skins on your vegetables which contain high amounts of insoluble fibre (plus, this means less prep time in the kitchen!).

Here are some low carb vegetables that provide dietary fibre:

  • Cauliflower
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Kale
  • Spinach
  • Beet greens
  • Celery
  • Cucumber
  • Bok choy
  • Asparagus
  • Zucchini
  • Artichokes

Unsure how to incorporate these into your diet in tasty and appealing ways? See these delicious keto-friendly recipes below!

Some other great sources of fibre that are compliant with a low carb or ketogenic diet include:


  1. Plan and be patient.

Weekly meal planning is a great way to minimize a lot of the thought and effort that must go into a ketogenic diet, especially when you are just starting out and getting used to eating the right amounts of each macronutrient. Meal planning can also help you stay on a desired budget and prevent impulse or binge eating when you don’t have anything planned.

Planning can also keep you on track towards your goals. Keep in mind that it takes about 3 months for most people to see noticeable changes in their body, depending on body type and other factors such as your natural metabolic rate and exercise regimens. Many people think that the ketogenic diet can be used to see fast results since it is a drastic lifestyle change, but remember that it also takes time for your body to adjust to this new way of eating and living.

In the beginning, you may get discouraged by common symptoms of a ketogenic diet, such as sugar cravings, nausea, brain fog, insomnia and muscle soreness. Be prepared to experience some or all of these at first, and if they become unbearable speak to a physician to learn the best course of action for you. In general, it is best to ease into the transition to minimize these side effects. This may add a few more weeks to your weight loss plan, but it is well worth it and will ensure the most comfortable transition. Take this time to search for new recipes, put together meal plans and speak to friends or colleagues who have gone through the same changes.

The good news is that many people do see incredible results and health transformations from a ketogenic diet! Our bodies are so versatile in that they can use either carbohydrates or fat as fuel, and for many, a low carb high fat diet can produce miraculous health benefits. For anyone pursuing a ketogenic journey, it does require time, diligence and proper support to see positive results. We are always here to support our customers and answer any questions you may have about our products or the low carb lifestyle. Message us on Facebook, Instagram and visit us in store, or reach us by phone at (888) 484-7479 or email at [email protected]

Let’s get started!

We hope that you enjoyed reading this article and that you were able to find some ideas that you can implement in your keto diet. Be sure to check out all our keto dieting

If you would like to share your thoughts or experiences, head over to our Facebook and Instagram pages. We also love to read and respond to our reviews on Google, so please share your experience with The Low Carb Grocery, there!

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