All posts by Jeff Fidler

Anthony’s Goods low carb cooking products.

Low Carb Cooking with Anthony’s Goods

Anthony’s Goods: Low Carb Baking and Cooking Recipes

These premium baking and cooking ingredients make preparing healthy, delicious low carb recipes at home a breeze! 

Disclaimer: The information in this article is not intended to replace personalized medical advice. A low carb diet may not be suitable for you. Consult your health care provider before making any changes to your lifestyle or use this information at your own risk.

Low carb home cooking and baking can be a big part of your life, and making your own food is one of the best ways to ensure that your dietary needs are met, not to mention the savings. Relying on fancy packaged products can make a low carb diet unsustainable, and not everything that’s labeled “keto-friendly” is actually suitable for low carb dieters. But with these convenient, resealable packages of premium cooking and baking ingredients, Anthony’s Goods is making home cooking easier than ever! Discover Anthony’s Goods products and learn how to use them to make delicious, healthy low carb foods at home.

About Anthony’s Goods

Anthony’s Goods was created when the founders wanted to make high-quality alternative flours and powders easily available to people with specialty diet restrictions – to help them sustain healthier lifestyles. It was a simple idea, but it really did all start with a nice big bag of almond flour! Once interest peaked among neighbours and friends, Anthony’s Goods began to expand their product offerings. They now offer an extensive range of premium cooking and baking ingredients, many of which are certified Organic, Non-GMO and Gluten-Free. They are also big believers in using all-natural ingredients and absolutely no preservatives, fillers or additives. Every product has been carefully sourced from the best suppliers around the world and comes in a large resealable bag for convenience and a long shelf life!

Anthony’s Organic Oat Fibre

Oat fibre is a rich source of both soluble and insoluble fibre, made by grinding oat hulls (the shell that surrounds the oat kernel). Anthony’s Organic Oat Fibre is certified gluten-free and is also great for low carb dieters, with zero net carbs per serving.

Fibre is an essential component of any diet, but especially low carb and ketogenic diets. Not only does it allow your digestive system to process all of those heavy fats and protein, but it also plays a key role in blood sugar control, which is often a major goal for low carb dieters.

It is recommended to consume 25-30g of fibre a day from food, rather than supplements.

Many sources of fibre, such as fruit and whole grains, are mainly off-limits for low carb dieters – and if you aren’t a big fan of veggies it can definitely be hard to meet the daily recommended intake of fibre. Luckily, Anthony’s Organic Oat Fibre is an extremely fine powder that can be added to virtually anything from smoothies to cereal, yogurt or baked goods. It is a great way to incorporate a little extra fibre in your day. Each serving (1 teaspoon, 4g) contains 3g of fibre.

Here are some recipes that incorporate oat fibre to help you meet your daily fibre goals:

Anthony’s Blanched Extra-Fine Almond Flour

Almond flour is a staple in low carb baking. This gluten-free flour made from finely ground almonds is a great alternative to wheat flour because it is high in fibre, vitamins, and healthy fats. Almonds also provide a bit of protein, making this an all-around healthier choice!

Anthony’s Blanched Extra Fine Almond Flour was designed for baking perfect breads, cakes, cookies, brownies, pancakes and more! The extra fine nature of this flour makes it an easy substitute for traditional flour (as opposed to grainier almond meal). It is also blanched, meaning it contains no almond skins to provide a smooth, fluffy texture and colourless flour that is ideal for baking. And, removing the skins does not change any of the nutritional benefits.

Here are just a few of the endless uses for almond flour in low carb cooking and baking:

Anthony’s Organic Coconut Flour

Coconut flour is another great low carb flour alternative, especially for those with nut allergies (coconuts are technically a fruit, not a tree nut)! Coconuts boast a number of nutritional benefits, including being high in fibre, healthy fats, vitamins and minerals. They are a great choice for keto dieters in particular, because the medium chain triglycerides found in coconut fat are rapidly converted into ketones by the body, providing instantaneous energy!

Anthony’s Organic Coconut Flour is sourced from premium organic coconuts. It is also finely milled and has a low moisture content which makes it perfect for baking. It provides a slightly sweet, nutty flavour and a dense texture to baked goods. You can also use it as a low carb, gluten-free thickener in sauces, soups and gravies.

Check out these recipes using coconut flour:

Anthony’s Premium Vital Wheat Gluten

Vital wheat gluten is a staple in many vegan, vegetarian and low carb pantries! It is a type of protein derived from wheat.

Anthony’s Premium Vital Wheat Gluten comes in a powder form that can be added to baked goods to give them a chewy texture, or combined with water and spices to make seitan, a vegetarian meat substitute that is high in protein.

Explore recipes below that use vital wheat gluten!

Anthony’s Nutritional Yeast Flakes

Nutritional yeast is a deactivated form of yeast that is commonly used as a vegan cheese replacement. Besides it’s cheesy flavour, it also adds extra protein, vitamins, minerals and antioxidants to meals! Because of all of its nutritional benefits, nutritional yeast has been shown to lower inflammation, lower cholesterol and even improve immunity! It is great sprinkled over pasta, salads and eggs or incorporated into a variety of savoury recipes.

Check out some recipe suggestions below:

Anthony’s Natural Erythritol Sweetener

If you are familiar with the world of natural sweeteners, then you have probably heard of erythritol! If not, allow us to explain! Erythritol is a type of sugar alcohol that is naturally derived from certain fruits and vegetables through a fermentation process. The result is a sweet-tasting, sugar-free, zero carb compound that can be used in place of sugar in any food or beverage! It bakes and measures just like sugar – but unlike sugar, it will not spike your blood glucose levels or count towards net carbs. Plus, unlike other sugar alcohols, erythritol has not been associated with unpleasant digestive issues. When eaten in moderation, anyone can enjoy this sweetener!

Use erythritol in place of sugar in recipes such as these:

Anthony’s Organic Psyllium Husk Powder

Psyllium husk powder is a source of soluble fibre that can easily be added to many recipes! It dissolves in water inside our stomachs and digestive tracts, helping stools pass along easily. Psyllium husk powder is one of the gentlest and most effective forms of fibre.

Anthony’s Organic Psyllium Husk Powder is made from the husk, or outer casing, of organic psyllium plants. It is ground into a fine powder that can be incorporated into smoothies, cereals, baked goods and more.

Below we’ve listed a few recipes using psyllium husk fibre:

Anthony’s Organic Cocoa Powder

Cocoa powder is a rich natural source of many vitamins and minerals, including magnesium, iron and antioxidants. Anthony’s Organic Cocoa Powder is sourced from the Dominican Republic (the home of cocoa) and is unsweetened, non-alkalized, and certified gluten-free. It is ideal for making homemade brownies, chocolate, cookies, cakes – you name it!

Go ahead and satisfy all of your chocolate cravings without any added sugars or hidden carbs.

Here are some recipes to get you started:

Anthony’s Organic Cocoa Nibs

Cocoa nibs – not to be confused with chocolate chips – are raw, chopped pieces of cocoa beans. They are slightly more bitter and crunchier than dark chocolate. Sprinkle cocoa nibs over cereals, trail mix, smoothies, yogurt or salads to add both texture and a boost of nutrients. You can also add them to baked goods, but they won’t melt like chocolate chips.

Anthony’s Organic Cocoa Nibs are minimally processed, certified organic and batch tested and verified gluten-free. After harvest, organic cocoa beans are removed from their pods, fermented for 5-8 days and then dried, cleaned, pre-roasted and broken into these wonderful little nibs!

Here are some ways you can incorporate these tiny powerhouses of nutrients (including iron, zinc, magnesium, fibre and antioxidants) into your diet:

Anthony’s Xanthan Gum

Xanthan gum is an essential thickening agent for low carb dieters! Traditional thickeners, such as corn starch or wheat flour, are not suitable for low carb diets due to their high carb content. Despite its daunting name, xanthan gum is a naturally occurring food additive derived from corn. It is also a good source of fibre with just 1 tablespoon (9g) containing 7g of fibre!

Anthony’s Premium Xanthan Gum is the highest quality food grade xanthan gum available. It is batch tested and verified gluten-free and contains no added ingredients. Its extremely fine powder quality allows for easy incorporation into sauces, gravies, baked goods and more!

Check out some recipes below that use xanthan gum to provide elasticity, structure and great texture!

Anthony’s Organic Flaxseed Meal 

Flax seeds can be ground into a meal that has a flour-like texture as well as loads of fibre and heart healthy omega-3 fatty acids. It is also found in a variety of low carb recipes since it contains very few net carbs, like other nuts and seeds, and is a good binding agent in the absence of gluten. Flaxseed meal can also be used as a vegan egg replacement by combining 1 tablespoon of flaxseed meal and 2.5 tablespoons of water and letting it sit until it forms a gel-like substance.

Anthony’s Organic Flaxseed Meal is made with just one ingredient: organic flax seeds! It contains no additives or preservatives and has been batch tested and verified gluten-free, like many other Anthony’s products. Adding flaxseed to smoothies, cereal, pancakes and other baked goods is an easy and seamless way to boost the overall nutritional value of your food.

Check out some of the recipes below for how you can use Anthony’s Organic Flaxseed Meal:

Anthony’s Organic Coconut Milk Powder

A lot of people have begun opting for plant-based dairy alternatives for a number of good reasons! Not only are plant-based milks typically higher in nutrients, but they are also safe for those who are lactose intolerant and they are much less impactful on our environment than dairy milk.

Anthony’s Organic Coconut Milk Powder is highly versatile and shelf stable! It is made by combining dehydrated fresh organic coconut milk with plant-based stabilizers, resulting in a fine powder that doesn’t need to be stored in your fridge. Not only can it be used in place of milk or creamer in hot beverages, but it can also act as a thickening agent in cooking and baking. Simply combining 1 part coconut milk powder with 2 parts hot water creates liquid coconut milk, meaning you can use it in place of any recipe that calls for coconut milk.

Here are some ways you can use coconut milk powder in your kitchen:

Anthony’s Organic Ground Ginger Root Powder

Ginger has been used in Asia since ancient times after its powerful medicinal and pain-relieving properties were discovered. The antioxidants found in this herb have shown to help everything from digestion to fighting against the flu and common cold. Plus, it also tastes delicious in a variety of recipes!

Anthony’s Organic Ginger Root Powder is non-GMO, non-irradiated, gluten-free and contains no additives. It can be used in any recipe that calls for ground ginger or fresh ginger. To substitute for fresh ginger, use ½ teaspoon of ground ginger per tablespoon of fresh ginger (ground ginger root powder has a more intense flavour!).

Here are some warm and cozy recipes using Anthony’s Organic Ground Ginger Root Powder:

Anthony’s Goods Coupon Code

We hope that you enjoyed reading about Anthony’s Goods products and got some inspiration to start cooking and baking at home!

As a special thank you to readers of this article, we would like to offer an exclusive discount for Anthony’s Goods products. To redeem, apply code ZDPTJ at our online checkout for 10% off any item from Anthony’s Goods.

This offer may not be combined with other offers. Limit 1 per customer. Promotion may end without notice and/or while promotional quantities last. No substitutions or rainchecks, please. Valid until 2021-06-30.

Share The Savings!

Don’t forget to share your thoughts, experiences, and recipes with our low carb community on our Facebook and Instagram pages. We’d also love to hear your feedback with a Google Review. Also, be sure to sign up for our email newsletter/flyer to receive weekly deals on the best selection of low-carb and sugar-free products in Canada!

Low Carb & Gluten Free Dieting

Diets Explained: Gluten Free vs. Low Carb

We break down the differences between gluten-free and low carb diets and provide tips on how you can incorporate gluten-free and low carb products into your lifestyle.

Disclaimer: The information in this article is not medical advice. A low carb diet may not be suitable for you. Consult your health care provider before making any changes to your lifestyle or use at your own risk.

Gluten-free and low carb diets are both trendy topics in the health and nutrition communities. You will often find some overlap between these two lifestyle approaches, but they can provide very different benefits. In this article, we cover the basics of a gluten-free diet and the benefits of eliminating gluten from your diet. In addition, we also compare the benefits of gluten-free versus low carb dieting and how you can potentially incorporate both principles in your diet.

What is Gluten? 

Gluten is a form of protein found in wheat, barley, rye and triticale. It is responsible for the chewy texture of things like breads and baked goods, acts as a binding agent, and allows doughs to rise. Foods traditionally made from wheat flour such as crackers, pasta and cereals contain gluten. However, a lot of processed and packaged food including things like soups, sauces, condiments and processed meats can also contain gluten to improve texture and flavour.

Why is Gluten Considered “Bad”?

Gluten allergies and intolerances have become increasingly widespread over the last several years. Many people are discovering that their bodies cannot process gluten, which can lead to conditions ranging from mild intolerances causing digestive problems to serious autoimmune diseases such as celiac disease.

It is true for all of us that some components of gluten cannot be broken down by the enzymes in our digestive tracts. For most, this doesn’t pose an issue and undigested gluten simply passes through the body. However, certain people are genetically susceptible to more harsh reactions triggered by consuming gluten. For those with celiac disease, the body responds to gluten by attacking the small intestine. This can cause damage to the digestive tract which prevents nutrients from any food from being absorbed by the body. As a result, people with untreated celiac disease can develop other conditions such as type 1 diabetes, multiple sclerosis, rashes, low iron levels, loss of bone strength, infertility, intestinal cancers and neurological conditions such as epilepsy. In these cases, the best treatment is lifelong abstinence from gluten.

For the rest of the population not suffering from celiac disease or gluten intolerances, gluten is unlikely to cause serious health issues. Some people might find that when they eat gluten-rich foods such as bread, pasta or baked goods that they experience some uncomfortable digestive symptoms such as bloating, gas, or abdominal pain. More severe symptoms may include rash, nausea, diarrhea or vomiting. In any of these cases, if eating a certain food causes an uncomfortable reaction, it is best to get tested and stay away from those foods until you are sure they are safe for you to consume.

Is Gluten-Free Healthier?

Eliminating gluten from your diet may open up the doors to a healthier lifestyle. For example, many foods that are considered unhealthy and associated with weight gain, such as packaged and processed foods, contain gluten. However, it should be noted that gluten may not be the main culprit here. Rather, the high amounts of refined sugars and inflammatory vegetable oils found in processed foods are more likely responsible for weight gain and other negative health effects.

Some of the benefits of a gluten-free diet are listed below. Note that these may be especially true for those suffering from gluten intolerances or celiac disease.

  1. Improved energy levels.

People with gluten intolerances can suffer from chronic fatigue. This happens because gluten damages the digestive tract, impairing its ability to absorb other nutrients that give our bodies energy to function and thrive. If you think you have a gluten sensitivity, try eliminating it from your diet to give your intestines a chance to heal. This will allow them to return to normal functioning to give your body all the nutrients it needs and provide you with more energy to perform daily tasks.

  1. Reduced inflammation.

When the body is intolerant or sensitive to a certain food, eating it can cause more oxidative stress in the body. Oxidative stress leads to inflammation, which can cause serious damage to organs and cells if it is sustained over long periods of time (i.e. if you eat gluten every day and are intolerant). A gluten-free diet can reduce inflammation in gluten sensitive individuals, which can in turn reduce things like joint pain, muscle aches, fatigue, frequent infections and more serious illnesses.

  1. Improved mood and mental function.

One of the major organs affected by nutrient deficiency is, of course, the brain. This is because the gut and the brain are highly connected. They constantly exchange messages and signals, such as when you have eaten a big meal, and the gut sends a message to the brain to produce a certain hormone that tells you to stop eating. However, it goes far beyond this in the case of gluten intolerances. People with celiac disease are more likely to suffer from headaches, migraines and depression. By eliminating gluten, people with gluten intolerances can rebalance their gut flora and improve nutrient absorption, which both have a big effect on brain health.

  1. Improved skin health and appearance.

Gluten also has many negative effects on the skin for those who are sensitive to it. People with undiagnosed gluten intolerance or celiac disease are more prone to skin rashes, eczema and psoriasis. A gluten-free diet can help these individuals improve their skin health and eliminate these conditions.

  1. Stronger bones.

One of the key nutrients associated with good bone health is calcium. However, when individuals cannot absorb this nutrient due to a gluten intolerance, they are more likely to suffer from bone problems such as osteoporosis and osteopenia. Many studies have shown that celiac patients who followed a gluten-free diet experienced an improvement in bone mineral density. This can become especially important when we get older, as our bones naturally lose nutrients as we age.

Are Gluten-Free and Low Carb the Same?

If you are thinking that a gluten-free diet sounds a lot like a low carb diet, you are partially right. Many gluten-free foods are made with low carb alternatives, such as almond flour, flaxseed meal or soy. However, not everything that is gluten-free is low carb. For example, gluten-free foods also include oats, quinoa, buckwheat, amaranth, corn, rice, potato, tapioca and bean flours. While there is some overlap, it’s not safe to assume that gluten-free equates to low carb. However, a low carb diet may be something to consider if you are gluten intolerant as most low carb or ketogenic diets tend to be low in gluten. Just be sure to check the labels of low carb foods, especially things you may not expect to contain gluten such as jerky, soups, broths and sausages.

How to Go Gluten-Free

If you think a gluten-free diet may be right for you, then here are a few things to know about going gluten-free!

First of all, you might have to say goodbye to some of the things you love such as traditional bread, pasta, cereal, pizza, baked goods, and beer (made from barley). In addition, get into the habit of reading food labels on everything you buy, as gluten can lurk in the most unexpected places such as frozen foods, sauces, meats, cheeses and even toothpaste!

Also, be aware that there are different varieties of wheat, which all contain gluten. These include:

  • Durum
  • Kamut
  • Spelt
  • Semolina
  • Einkorn
  • Emmer

If you are highly gluten intolerant or suffer from celiac disease, you may also want to take other precautions in your home and when you’re out to avoid cross contamination with gluten. This might include storing certain foods separately in your home, frequently cleaning cooking surfaces and appliances, and reading restaurant menus ahead of time to make sure they have gluten-free options.

Finally, you should address any nutritional gaps in your diet with your doctor. In North America, many foods are made with enriched wheat flours which provide nutrients such as iron, folic acid, calcium, fibre and B Vitamins that are essential to your health. When you eliminate these foods, you may become deficient in some of these nutrients as gluten-free alternatives cannot always provide the same amounts. Whether you choose to take supplements or find other dietary sources of these foods, be sure to maintain a balanced diet. Otherwise, a gluten-free diet could cause other health problems or unpleasant side effects such as fatigue, constipation or unintentional weight gain.

Gluten-Free Low Carb Products

Check out these gluten-free low carb products available at The Low Carb Grocery:

Just look for this stamp, “GF” placed on our gluten-free products online!

Stay Connected

We hope that this article helped clarify some of the differences and similarities between a gluten-free lifestyle and a low-carb diet. Still have questions or want to learn more? Join our online discussions on Facebook and Instagram! You can also subscribe to our newsletter to get the most up-to-date keto and low-carb news and product sales! We’d also love to hear about your experiences with The Low Carb Grocery over on our Google Reviews.

Discover what foods you can eat on a paleo diet.

Learn What to Eat on a Paleo Diet

The Paleo Diet. Can You Really Eat Like A Caveman?

Learn whether the paleo diet is sustainable for you and discover tips, recipes and meal ideas to help manage this lifestyle!

Disclaimer: The information in this article is not medical advice. A low carb diet may not be suitable for you. Consult your health care provider before making any changes to your lifestyle or use at your own risk.

The Paleo diet, also known as the “caveman diet,” is based around foods that our ancestors who lived during the Paleolithic era (dating 2.5 million to 10,000 years ago) would have eaten. This includes things like lean meat, wild caught fish, fruits, vegetables, nuts and seeds and excludes foods that emerged with the advent of agriculture such as grains, dairy and legumes.

The philosophy behind this diet is that farmed or processed foods found in modern diets are genetically mismatched with the human body, which evolved during the Paleolithic era on a diet based around food that could only be hunted or scavenged. Whether or not one believes in this philosophy, studies have shown that including more lean proteins and an abundance of fruits and vegetables in the diet can have several health benefits. In addition, we know that many modern food products such as refined carbs, processed meats and dairy, and packaged products are major contributors to the overwhelming prevalence of obesity, diabetes and heart disease in today’s societies.

If you want to take a healthier, more whole foods approach to your diet, some of the principles of the Paleo diet may appeal to you. In addition, if you want to avoid health risks, potentially lose weight, or simply follow a more structured meal plan, then keep reading to learn more about the Paleo diet!

Details of The Paleo Diet

You may already have a general idea of what kinds of foods are allowed on a Paleo diet from the “caveman” term, but below is a complete list of foods you can eat:

  • Fruits such as apples, citrus, berries, bananas, grapes, stone fruit, tomatoes, and melons
  • Vegetables such as leafy greens, broccoli, cauliflower, mushrooms, carrots, peppers, celery, cucumber, root vegetables, onions and olives
  • Poultry and Meat, preferably free-range and grass-fed
  • Bacon, preferably nitrate-free
  • Game Meat such as quail, goose, duck, rabbit, venison or bison
  • Fish and Shellfish, preferably wild-caught
  • Nuts and Nut Butter (free of sugars or artificial sweeteners)
  • Eggs, preferably fully pastured or free-range
  • Healthy Fats such as olive oil, avocado, coconut oil, grass-fed butter or ghee, and chia seeds
  • Herbs and Spices
  • Natural Sweeteners such as raw honey, coconut sugar, date sugar, maple syrup or sugar-free natural sweeteners such as stevia, monk fruit sweeteners, erythritol and xylitol. Read our article on monk fruit sweeteners for full details.

Although you might imagine our cavemen ancestors gnawing on a drumstick, the real stars of the Paleo diet are all of the fresh fruits and vegetables, healthy fats, and lack of processed foods. It is important to balance out each of your meals with enough fibre, protein and healthy fats. Aim to have about ½ of your plate consist of fruits and vegetables, ¼ protein and the last ¼ can be made up of healthy fats or starchy vegetables.

In addition, drinks allowed on the paleo diet include water, tea, coffee (skip the milk or cream), coconut water, kombucha and unsweetened sparkling water. You may also enjoy gluten-free spirits, organic wine and hard ciders occasionally and in moderation.

Foods and drinks to avoid on the Paleo diet include:

  • Pasta
  • Bread
  • Rice
  • Oats
  • Quinoa
  • White Potatoes (however other starchy vegetables such as sweet potatoes, beets, and squash are permitted)
  • Corn
  • Legumes such as beans, lentils, soy and peanuts
  • Dairy
  • Refined sugars
  • Refined (or “hydrogenated”) vegetable oils
  • Processed, packaged or frozen foods (other than frozen fruit and vegetables)
  • Soda and sweetened beverages
  • Beer (made from wheat, barley and hops)

As you can tell from this list of foods to avoid, the Paleo diet ends up being relatively low in carbs. This could be good for you if you are trying to cut carbs from your diet, especially refined sugars and carbs found in things like packaged food products, or if you want to manage your blood sugar levels. However, this diet also excludes a lot of foods that have not been scientifically proven to be harmful to our bodies, such as quinoa, oats and legumes. Proponents of the Paleo diet believe that consumption of grains and legumes is linked to chronic digestive problems and inflammatory illnesses; however, there are no scientific studies to back this claim. These foods actually provide lots of nutrients and don’t need to be excluded from the diet unless you have been diagnosed with an autoimmune condition that requires elimination of things like grains and legumes.

Paleo Recipes and Products

Here is what a typical day following a Paleo diet may look like:

Breakfast: Free-range eggs, nitrate-free bacon and fresh berries.

Lunch: Salad with greens, carrots, cucumbers, tomatoes, grilled free-range chicken breast and a lemon-olive oil dressing.

Dinner: Wild-caught salmon with steamed broccoli, cooked sweet potatoes and avocado on the side.

Dessert: Paleo/Keto Chocolate & Coconut Covered Frozen Blueberries (recipe here).

Snacks: Citrus fruit, carrot or celery sticks or a handful of nuts.

This diet also emphasizes drinking lots of water and incorporating a routine of daily exercises – cavemen didn’t sit on the couch all day!

Here are some more Paleo-friendly recipes we found online:

If you are looking for products and ingredients to make Paleo cooking and eating easier, see our inventory of low carb, grain-free and paleo-friendly items such as:

Paleo Diet Tips

The following tips can help make following a Paleo diet a little bit easier. These tips are also useful guidelines for how to include more whole foods in your diet, plan your meals more effectively, and save time cooking. Even if you do not follow a Paleo or other low carb diet, these tips can help you manage your weight and health by simplifying your diet and eating practices.

  1. Be present when you eat. This sounds cheesy – but it works! You’d be surprised how much we tend to overeat when we’re doing mindless things like watching TV while eating. When you focus on your food and chew thoroughly, you will find you get full much easier.
  2. Invest in the right kitchen equipment. Things like heavy duty blenders (for hot soups and sauces), food processors, instant pots and slow cookers can make cooking simpler and quicker!
  3. Use the right cooking oils. We’ve mentioned a few healthy fat sources so far, but it’s worth repeating! Using a healthy omega-3 rich cooking oil such as extra virgin olive oil, grass-fed butter or ghee, and coconut oil is one of the easiest ways to transform your diet. Processed and refined vegetable oils (such as canola oil, soybean oil, peanut oil, corn oil and sunflower oil) are some of the worst culprits contributing to inflammation, obesity and chronic disease. Plus, you’ll get way more flavour out of healthy cooking oils.
  4. Soups and stews are your friends – these foods are simple and easy ways to incorporate lots of vegetables, herbs, and spices for big flavour and big nutrition, even if you’re no star in the kitchen.
  5. Make your own condiments. This is a popular tip especially for Paleo dieters because so many store-bought condiments contain things like added sugars, colours and preservatives. See these recipes to learn how to make Paleo Ketchup and Paleo Mayonnaise.
  6. Plan meals ahead of time. It never hurts to sit down and make a list of meals you know you can cook before going grocery shopping or starting the week ahead. This can help ease decision making on rushed weeknights or when cravings strike. For a Paleo diet, roasting vegetables or cooking a big batch of cauliflower rice at the start of the week can really make putting together quick lunches or dinners that much easier.
  7. Try fasting. Sometimes our cave-dwelling ancestors had to go long periods of time before their next meal. Fasting actually has several proven health benefits, including helping people lose weight and manage blood sugar levels. Check out our article on
  8. Keep things simple. The more you complicate your meals, the less “Paleo” they become! Base your meals around whole foods, such as fruits, vegetables and proteins. Cook them in a healthy fat; something like grass-fed butter can add a lot of flavour without much effort. Spice things up or add a few fresh herbs and enjoy the simple goodness of everything nature has to offer!
  9. Buy organic and seasonal when possible. Organic farming practices bring food as close as possible to their natural state, and it prevents you from consuming toxic chemicals. Seasonal fruits and vegetables also tend to be cheaper and tastier and can help inspire you to make different meals from one season to the next. Check out our guide to seasonal shopping.
  10. Get outside! Moving your body each day is important for weight loss and general health maintenance. Being in nature also has proven benefits for stress management and daily exposure to sunshine provides us with Vitamin D, one of the most important vitamins that we just don’t get enough of these days!

Who Should Not Try the Paleo Diet?

Before you begin a paleo diet, discuss any underlying health conditions with your doctor to make sure it’s safe for you. For example, those with heart and kidney conditions or who have been diagnosed with type 1 diabetes should avoid this type of diet.

So… Should you eat like a caveman?

The Paleo diet may have some benefits for weight loss, improved glucose tolerance, lower risk of heart disease and better appetite management, but it may not be right for everyone. Furthermore, many of the claims behind the Paleo diet hypothesis have been argued against by researchers that offer a more complex understanding of human evolution. For example, some archaeological research suggests evidence of human consumption of wild grains as much as 30,000 years ago – long before the introduction of farming. In addition, scientists have discovered notable genetic changes since the Paleolithic era such as an increase in the number of genes associated with the breakdown of dietary starches and lactose tolerance. These findings contradict the Paleo diet hypothesis that our genes could not catch up with the sudden and quick surge in farming practices that occurred 10,000 years ago.

Nonetheless, it never hurts to incorporate more fruits, vegetables, healthy fats and lean proteins into your diet and eliminate harmful food products such as refined sugars and carbs. You don’t have to go all-out Paleo, but you can still enjoy some of the simple pleasures and health benefits of unprocessed, whole foods eaten by our ancestors!

Stay Connected

We hope you found some takeaways from this article. If you want to share your experience with us, please feel free to leave a Google Review. Want to join the low-carb, paleo and keto online communities? Follow us on Facebook and Instagram. And, don’t forget to subscribe to our online newsletter for the most up-to-date low-carb and sugar free news, as well as weekly sales!

Learn the advantages of fasting every other day

Health Benefits of Fasting

What is Alternate Day Fasting?

Alternate day intermittent fasting has proven benefits for aiding in weight loss and controlling insulin resistance.

Disclaimer: The information in this article is not medical advice. A low carb diet may not be suitable for you. Consult your health care provider before making any changes to your lifestyle or use at your own risk.

Many people find that intermittent fasting techniques help them lose weight and achieve other health goals. This is because when we give our bodies a break from digesting food, it is able to heal and repair itself naturally. Also, given your lower caloric intake when you fast, your body is more likely to start burning through extra stores of fat for energy. But a lot more goes on behind the scenes when you fast, so if you are interested in learning more about this eating technique, keep reading! In this article, we focus on one particular method called Alternate Day Fasting, which has shown great benefits – especially for diabetics and prediabetics struggling with insulin resistance.

What is Alternate Day Fasting?

Alternate Day Fasting, or ADF for short, is a method of intermittent fasting where you fast for one day, then eat what you want the next day, and repeat. One of the benefits of this approach is that you only have to restrict what you eat half of the time, rather than fasting upon waking every single day. In addition, many people follow a modified ADF method, where you can eat about 500 calories on fasting days, or 20-25% of your regular caloric intake. This method is much more sustainable and has been shown to be just as effective as doing full fasts. You can also consume as many zero calorie beverages as you want on non-fasting days, including water, tea, and coffee with added zero calorie sweetener, if you like.

Alternate Day Fasting and Weight Loss

Studies among adults who were overweight or obese showed that alternate day fasting can help you lose between 3-8% of your body weight in 2-12 weeks. ADF is particularly effective at reducing harmful belly fat. Having excess fat in this region of the body is strongly associated with a higher risk for developing type 2 diabetes and heart disease. This is because the fat cells that accumulate in this area of the body in particular secrete hormones and chemicals that have been linked to a number of chronic diseases. If your waistline measures 35 inches or more for women or 40 inches or more for men, then you may be at risk of harboring these kinds of harmful fat cells.

Physical activity in combination with ADF can also accelerate weight loss. When the body is already in a fat-burning state while you are fasting, this is a great time to incorporate some light cardio, yoga, Pilates or HIIT (high-intensity interval training) workouts as they require less carbohydrates than strength or muscle building. You should avoid heavy lifting on fasting days as these require you to eat protein after you work out to help with muscle regeneration. That said, find what works for you and your energy levels depending on your current fitness level and whether or not you decide to choose the modified ADF method. Remember to stay hydrated, especially when working out, and don’t worry if you hit a wall on the first day – your body is already doing a lot of work while you fast!

Alternate Day Fasting and Managing Diabetes

People with diabetes or prediabetes must keep close watch on their blood glucose and insulin levels. Insulin is a hormone that helps the body process glucose (sugars) from our diet into energy. However, diabetics either cannot produce enough insulin, or it does not function optimally in their bodies. Diabetes develops as the result of insulin resistance, where the cells in the body don’t respond well to insulin. This can cause blood sugar levels to rise and promote excess fat storage. High blood sugar levels can cause serious damage to cells and organs, which, over time, can lead to a number of health complications including kidney disease, eye and nerve damage, more frequent infections and heart disease.

Research has shown that fasting, especially using the ADF method, can help regulate insulin levels in the body. It works by drastically reducing blood sugar levels on the days that you don’t eat, which helps the body produce and respond to insulin normally. Over time, this can reverse the effects of insulin resistance. Talk to your doctor about managing insulin resistance through your diet.

Fighting Inflammation with Alternate Day Fasting

Another benefit of ADF is the reduction of chronic inflammation, which can lead to cancer, heart disease, arthritis and other serious diseases. Inflammation occurs when there is a buildup of free radicals in the body, which are toxic compounds caused both by natural metabolic processes and also environmental stressors. Environmental stressors that cause free radical buildup include things like processed and fast food, air pollution, excessive caffeine, alcohol, and stress. In addition to reducing your exposure to these things and eating a clean diet rich in fruits and vegetables, it can help to fast from time to time or follow a more routine fasting schedule such as ADF.

Fasting helps reduce free radical buildup in the body that leads to oxidative stress and chronic inflammation. As mentioned previously, regular metabolic processes can create free radicals as natural by-products. However, when you are not consuming anything, as in the case of fasting, the body can divert more resources to fighting off free radicals, rather than processes that cause more oxidative stress. In addition, the natural reparative state that the body enters when you fast (which is similar to when you sleep) can fix damage caused by environmental stressors, so long as those are also managed as well.

Other Benefits of Fasting

Here are a few more benefits and perks associated with fasting:

  1. The skin undergoes revitalization that can help reduce the appearance of blemishes, skin tone and wrinkles, as well as improve circulation.
  2. Memory and mental clarity improve due to cleaner blood supply and the elimination of toxins from the brain.
  3. Diseased tissues are broken down and dead cells or tumor-like growths can be eliminated via a process known as autophagy.
  4. Cholesterol enters the blood as part of the detoxification process, but overall levels of LDL (“bad”) cholesterol are lowered with regular fasting.
  5. Levels of ghrelin, which is a hormone that controls your feelings of hunger, are normalized. The result is more “disciplined” hunger when you come out of a fast.

Tips for Fasting

Fasting is definitely no easy task, but it is one that is well worth the effort. Read below for what to expect and how to make your fasting experience more pleasant.

There are different stages of fasting, which are accompanied by different effects in the body as well as different emotions, feelings and sensations. During the first 6 hours of fasting, you might find yourself feeling hungry and irritable. It is important to manage these emotions for this time, as you will reach a breakthrough. Remember all of the logical reasons for fasting and focus on an activity that does not require a lot of physical effort.

After the first 6 hours, the real magic starts to happen. Blood glucose levels will start to return to normal and the body will begin its restorative processes. By 12 hours, you will have entered the metabolic state known as ketosis, which others may achieve by eating a low carb high fat diet. In ketosis, the body switches from burning glucose for energy to burning fat. If you are not consuming any food, the body will convert excess stores of fat into energy. Within 24 hours, your cells will begin the process of autophagy, in which diseased, damaged or dead cells are eliminated. Exercise combined with fasting can increase autophagy.

For days when you are fasting, you’ll need a few things to get you through the day. The first of which is water; it is crucial to stay hydrated to avoid feelings of dizziness, fatigue and other uncomfortable physical side effects that people commonly experience when fasting. You can also consume coffee, tea and other zero calorie drinks to help subside feelings of hunger. Check out Zevia Zero Calorie Soda and Zero Sugar Iced Tea for some flavourful options. You can also use a zero calorie natural sweetener in your coffee or tea, but skip the milk and cream as these add calories.

If you choose the modified version of ADF, you can eat up to 500 calories on fasting days. Some low calorie foods to explore include Miracle Noodle Konjac Pasta and Rice Substitutes, Walden Farms Zero Calorie Condiments, Mama Lupe’s Low Carb Flour Tortillas, Dixie Diner Bake Mixes, super lean BUFF Bison Jerky Sticks and ThinSlim Bakery Snacks! Bone broth is also great to sip on throughout the day since it is rich in essential nutrients yet relatively low in calories.

Conclusion

As you can see, there are several benefits to fasting – even doing it once in a while can provide numerous health benefits if something like ADF seems too daunting. It can be helpful to remember that our bodies are designed to cope with fasting. As a culture, we have become so conditioned to eating three meals a day, often with snacks in between, yet humans have survived on just one meal a day for hundreds of years. Eating so frequently – especially when our meals are high in refined carbs – can place enormous stress on our bodies over time. These effects are exacerbated if we are also dealing with other underlying health conditions, such as diabetes or chronic inflammation.

You can think of fasting as good bodily “hygiene”. In the same way that you take a shower or brushing your teeth, allow your body to clean itself and repair any damage from time to time. If you currently are dealing with a health condition such as diabetes, want to lose weight, or frequently experience symptoms of chronic inflammation such as body pains, fatigue, depression and mood disorders, gastrointestinal complications or frequent infections, you may consider fasting as a solution. The results you will see and feel will surely beat the temporary feeling of satisfaction that food can give you.

Stay Connected

We hope that you picked up a thing or two about the processes, benefits and tips on intermitted fasting and alternate day fasting. If you’d like to share your thoughts, we recommend joining our online communities and discussions over on our Facebook and Instagram pages.

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Sugar in our blood is important to control, especially on a keto diet.

How To Control Blood Sugar Levels on a Keto Diet

Controlling Sugar Levels in our Blood

Discover what foods to eat for better health & control blood sugar levels

Many people struggle with managing their blood sugar levels – even if they don’t know it. Common problems can arise due to insulin resistance or diabetes, a condition in which the body cannot properly process glucose (sugar) in the blood. This occurs because of improper functioning or production of a hormone called insulin.

Insulin is involved in helping convert glucose from foods we eat into usable energy. However, when not enough insulin is produced or the body doesn’t respond to insulin the way it should (known as insulin resistance), glucose can remain in the blood. If this happens consistently, it is very dangerous for our health; glucose molecules that are not converted into energy can seriously damage our organs and tissues. This is why people with diabetes are at higher risk for things like heart disease, kidney damage, infections that affect the limbs, deteriorating eye health, and even nerve damage in the brain.

In this article, we cover ways that you can control your blood sugar levels effectively through a low carb diet, or keto diet.

Below are various foods and substances you can include more of in your diet due to their proven ability to improve blood sugar control.

Disclaimer: The information in this article is not intended to replace personalized medical advice. A low carb diet may not be suitable for you. Consult your health care provider before making any changes to your lifestyle or use this information at your own risk.

 

Cinnamon

Cinnamon can help regulate blood sugar levels because it imitates the effects of insulin. It increases the transportation of glucose from the blood into the cells, where it can be stored for energy rather than circulating in the blood. Cinnamon also helps promote the release of insulin from the pancreas, which can improve insulin sensitivity. This is especially needed in the case of diabetics or those with insulin resistance and are prediabetic, as the body does not respond to insulin the way it should. Finally, cinnamon can also improve digestion. Healthy digestion is an important component of blood sugar control as this can make it easier to process and expel excess sugar to keep blood sugar levels at normal levels.

How to Use Cinnamon

One of the best ways for people trying to control their blood sugar levels is to consume cinnamon in a glass with water first thing in the morning. You can soak a quill of cinnamon bark in a glass of water overnight and drink it when you wake up before eating. In addition, you could mix cinnamon powder into your morning tea or coffee beverage, which adds great flavour and is a good replacement for sugar.

Cinnamon can also add bright and delicious flavours to savoury dishes. Try making a curry or stew with cinnamon and a mix of other vibrant spices, such as turmeric, allspice, cloves, curry, cumin and black peppercorn. Alternatively, you can add cinnamon to things like smoothies, yogurt, cereals or granolas.

Buy the Right Kind of Cinnamon!

Before moving on, it is imperative that we mention the importance of choosing the right kind of cinnamon, especially if you plan to consume it regularly. The most common form of cinnamon that you find in grocery stores is a variety called Cassia cinnamon, from China. Cassia cinnamon actually contains potentially unsafe levels of a toxin called coumarin. If you eat more than one teaspoon (2.6 grams) of Cassia cinnamon, you could increase your risk of liver damage, cancer and breathing problems.

The best type of cinnamon to buy is Ceylon cinnamon from Sri Lanka, also known as “True Cinnamon.” This variety contains 250 times less coumarin than Cassia cinnamon, so it is much safer for regular consumption. It also has a slightly sweeter taste, so it is not as overpowering – believe it or not, it tastes similar to cinnamon heart candies!

Shop Ceylon Cinnamon at The Low Carb Grocery!

Magnesium

Magnesium is an essential nutrient for the brain and the body, so it has many health benefits aside from regulating blood sugar levels. Those with diabetes and prediabetes are often deficient in magnesium. This explains the occurrence of insulin resistance in these individuals because magnesium plays an important role in converting glucose from the food we eat into fuel. A lack of magnesium makes our bodies less effective at using insulin, resulting in insulin resistance.

How to Use Magnesium

There are many different forms of magnesium. Some you can find in supplement form, such as magnesium chloride or magnesium oxide, and others naturally occur in certain foods. You can buy magnesium supplements in the form of liquids, dissolvable powders or pills. It is recommended to consume about 270mg of magnesium for women or 300mg for men each day.

Some dietary sources of magnesium to include in your diet are:

  • Pumpkin seeds (also known as pepitas)
  • Almonds
  • Green leafy vegetables
  • Cashews
  • Peanuts
  • Soymilk
  • Dark chocolate (70% cacao or higher)
  • Avocados
  • Legumes

Be sure to discuss the benefits and risks of different forms of magnesium supplements with an expert before choosing the right one for you.

Chromium

Chromium is another essential trace mineral that we need in our diets. It is only needed in small amounts to help the body process carbohydrates, proteins and fats. It has also been shown to improve the function of insulin in the body. Essentially, it increases the activity of insulin receptors, thus increasing insulin sensitivity.

The recommended dose of chromium for diabetics is anywhere from 200mcg to 1000mcg a day. Speak with a health care practitioner about including a chromium supplement in your diet to improve blood sugar control. You can also include more foods in your diet that are naturally high in chromium, such as these:

  • Broccoli
  • Green beans
  • Beef
  • Poultry
  • Seafood
  • Nuts and seeds
  • Egg yolks

Chromium is also found in things like potatoes, whole grains and fruits such as grapes, oranges and apples; however, these are not very low carb-friendly choices.

Healthy Fats

Fat is the longest lasting fuel source that our bodies and brains can use. On the other hand, glucose from carbohydrates is burned very quickly, which is why it can cause a roller coaster ride of energy levels if it is the main source of fuel in our diet.

The best way to avoid blood sugar spikes and crashes is to switch to a different fuel source – healthy fats. These include foods such as coconut oil, olives, avocados and fatty fish. Healthy fats provide our bodies with enough energy to last for hours so we don’t experience spikes and crashes, and they improve the absorption of certain nutrients. In addition, omega-3 fatty acids found in healthy fat sources reduce inflammation, which can improve insulin and satiety signaling in the body.

Try to replace unhealthy fats found in things like vegetable oils, packaged food products, restaurant and fast food meals, margarine and grain-fed meats with the healthy fat options.

In addition, you can speak with your health care practitioner about a low carb, high fat (LCHF) or ketogenic diet, as these fat-based diets have shown many benefits for those struggling with diabetes and have trouble maintaining a healthy weight.

Find more resources and information about these lifestyles on our low carb lifestyle blog.

Adaptogens

Adaptogens are plants and herbs that have reparative effects on the body. They get their name from their ability to “adapt” to the different needs of the body at the time they are consumed. They may either have a stimulating or relaxing effect, with the overall goal of stabilizing the body’s systems and returning it to its natural state of homeostasis. In this state, the body can function optimally and combat stressors (including excess blood sugar).

Adaptogens are effective at stabilizing hormones such as cortisol, which can throw the body out of balance. Excess cortisol in the blood can make it harder to process sugar and lead to more sugar cravings. Adaptogenic herbs such as ginseng, ashwagandha, maca root, reishi and holy basil have been shown to be effective at stabilizing cortisol levels in the body. You should also aim to reduce dietary stressors such as caffeine, processed foods and high sugar foods.

We recommend making tea from chaga mushroom chunks. This tea/herbal remedy dates back thousands of years, and is filled with loads of minerals and vitamins, as well as antioxidants and phytonutrients. Changa tea is said to help weight-loss, tuberculosis, bad circulation and even treatment of some cancers due to the content of betulinic acid.  With all these benefits, its easy to see why chaga tea has become so popular.

Note: It’s also important to manage stress in other areas of life by including exercise, yoga and other activities that you enjoy in your daily life.

Other Tips to Control Your Blood Sugar Levels

Eat Regularly

Eating at regular time intervals every day can help the body get into a natural rhythm. This has not only proven effects for blood sugar control but can also aid in other things like sleep quality, energy levels and metabolism.

Try to eat three meals a day, 3-5 hours apart, with a couple healthful snacks in between – and best to do this at the same time every day. Also be sure to eat about the same amount of food every day at each meal and snack. If you have diabetes, the body isn’t able to respond to drastic changes in blood sugar levels, so it is best to maintain a similar eating pattern that the body can easily predict. Your doctor will likely recommend how many carbohydrates you can eat every day and at what times. Typically, carbohydrates are better metabolized after a workout or when the body’s metabolism naturally peaks in the late afternoon (around 8-10 hours after waking).

Include More Fibre in Your Diet

Fibre is essential for stabilizing blood sugar levels. This is because fibrous foods are digested more slowly by the body, allowing for a more timed release of glucose into the blood. High fibre foods are also usually low in sugars, which can help prevent blood sugar spikes.

Aim to include leafy green vegetables in at least one of your meals each day. These are high in many of the nutrients previously mentioned in this article and provide a good dose of fibre. Some other high fibre, low carb foods include:

Also check out products like Smart Sweets and Miracle Noodles – tasty, high-fibre alternatives to traditionally high-glycemic foods like candy and pasta.

Eat Balanced Meals 

A balanced meal includes fibre, protein and healthy fats. Try to include one source of each macronutrient at each of your meals and snacks for better digestion and blood sugar control. Combining these different elements will help stave off hunger and allow your body to process nutrients optimally. It will also keep you energized until your next meal to avoid excessive snacking that can occur when our blood sugar levels drop.

 

Share How You Managed to Control Sugar Intake

We hope that this article has provided you with some ideas to manage your blood sugar intake. 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 Google Reviews, so please take a moment to share your experiences with The Low Carb Grocery over there! And lastly, subscribe to our weekly email newsletter for the most up to date keto news and low carb health food sales!

Good luck with your fight against sugar intake!

Grain vs Grass Fed Beef – What’s the Difference?

Grass-Fed. Is It Worth It?

Here’s what to look for when shopping for meat and animal by-products.

There are several factors to consider when shopping for meat and dairy products – before they hit the grocery store shelves. The best quality meats will honour their ‘organic’, ‘humanely raised’ and other deserving badges. The living conditions of the animals is very important, as what they get, is what you get.

An animal’s diet and living conditions determine most of the nutrients available to it and dictate the type and amount of hormones it releases – all of which can affect the taste and quality. To purchase the best quality meats and dairy products, we must first become aware of the best farming practices. Factory farmed meats and processed animal by-products contain much fewer nutrients and more harmful chemicals and hormones compared to humanely raised animals. Furthermore, supporting the corporations that profit from these unethical farming practices causes harm to our societies and the environment.

In this article, we answer one of the most common questions about meat: is grass-fed worth it? In addition, we provide tips and suggestions for choosing the best meat and animal by-products at your local grocery store or butcher shop.

Beef: Grass-Fed -vs- Grain-Fed

Before the 1950s, most meat was grass-fed. As you can imagine, this is more similar to how animals naturally feed. However, as the economy expanded with the rise of the middle class, more cheaper options were in high demand. As a result, farmers started feeding their livestock grains instead of grass to cut costs and time. Grain-feeding also eliminated many farming variables that made it hard to keep a steady supply and price, such as weather conditions. However, this switch proved only to benefit the farmers. Since grain-fed techniques became widespread, heart disease and obesity rates have skyrocketed, as well as the number of E. Coli cases.

Why choose grass over grain when it comes to your beef:  It’s no secret – grass-fed meat will always win, but here are a few reasons why you should choose grass-fed meat over grain-fed meat. Note that this mainly applies to beef, however most animals such as pigs and chickens also benefit from a mainly vegetarian and or organic diet.

Healthy Fat Content

Grass-fed meat contains lower levels of saturated fat than grain-fed beef. Saturated fats found in animal products have been highly associated with poor heart health and related conditions. This is because eating saturated animal fats causes cholesterol to build up in the arteries, which blocks the passageways from the heart to the rest of the body. When this happens, it puts you at higher risk for heart disease and stroke. Grass-fed beef has been shown to have about the same amount of saturated fat as lean chicken. On the other hand, grain-fed beef has 3-4 times the amount of saturated fat than grass-fed beef!

Omega-3 Content

Another type of healthy fat that we could all use more of in our diets is omega-3 fatty acids. These help lower inflammation in the body, reduce blood pressure, lessen the chance of heart disease, improve brain health and strengthen the bones. Unfortunately, most people don’t get enough omega-3 fatty acids in their diets due to the over presence of omega-6 fatty acids in our food, which counteracts many of the benefits of omega-3s. Omega-6s are found in most fast foods, packaged food products and vegetable and seed oils. It is also found in things like nuts, seeds, avocados and tofu, although in much smaller amounts (there is no need to shy away from these foods as our bodies still need a small amount of omega-6 fatty acids to function). Grass-fed beef has a very high omega-3 content, compared to limited amounts found in grain-feed beef – which also contains high amounts of omega-6 fatty acids.

CLA Content

Conjugated linoleic acid, or CLA, is another key fatty acid found abundantly in grass-fed beef compared to grain-fed. Research has found that CLA shows promise of reducing one’s risk of cancer, obesity, diabetes and immune disorders. This is because of its anti-inflammatory effects on the body. It has also been shown to increase the amounts of enzymes and proteins in the body that help break down fat, which can promote weight management and the retention of lean muscle mass. The CLA content found in grass-fed beef and dairy is 300-500% higher than that found in grain-fed cows.

Exposure to Bacteria

E. Coli bacteria lives in the guts of cattle. These bacteria can become infectious when fecal matter comes in contact with the meat inside a slaughterhouse. Grain-fed cattle are often clustered in large numbers inside feedlots, which means they are standing in dirt and manure all day long. This makes their meat much more susceptible to bacterial infection. Meanwhile, grass-fed cows tend to be raised in large fields where they can graze and move around naturally. This makes them 300 times less likely to be exposed to E. Coli bacteria that can make us sick! Furthermore, if grass-fed meat were to come in contact with E. Coli, the bacteria are far less likely to survive in the natural acidity of our digestive tracts because they have not become acid-resistant like the E. Coli bacteria found in grain-fed beef.

E. Coli is a very serious health threat. This is why it is always best to choose meat from animals that are humanely farm-raised.

Environmental Impact

Cows are responsible for approximately 50% of all greenhouse gas emissions associated with agricultural activities. This is why many environmental researchers recommend cutting down on meat consumption – many suggesting practicing one meat-free day per week. But whether you’re ready to cut down or not, grass-fed beef is arguably better for you, the planet and the animals.

Grazing animals are also great for soil quality, which has been on a steady decline since the Industrial Revolution. Their manure returns nutrients to the soil, which improves the quality of the soil. It also means that the land doesn’t have to be plowed and deep-rooted plants that prevent soil erosion can continue to flourish.

Nick’s Sticks 100% Grass-Fed Beef Jerky

Nick’s Sticks 100% Grass Fed Beef Jerky Sticks have been a long-time favourite at The Low Carb Grocery! We love these beef snacks and the company behind them; they always ensure the cleanest ingredients in their jerky. Not only are Nick’s Sticks made with 100% grass-fed beef and hand crafted in small batches, but they are also free from artificial colours, preservatives, hormones and antibiotics. They use celery powder and Redmond Sea Salt – one of the highest-quality salts – to preserve their jerky the natural way. These beef snacks are also sugar-free and high in protein, making them a delicious and satisfying low carb-friendly snack! Learn more on the Nick’s Sticks website.

Grass Fed Pork and Poultry          

When buying pork or poultry, similar principles apply. It is always best to look for things such as “farm-raised” or “pasture-raised” on the packaging labels, as this indicates more humane living conditions for the animals. In addition, it means less contamination from overcrowding. Vegetable-fed pigs and chickens produce healthier meat and by-products, so this is another label to look out for. Finally, it is always a good idea to choose non-GMO and organic products where possible as this ensures less exposure to pesticides and also a higher omega-3 fatty acid content! If the label has an ‘organic’ stamp, this implies that it’s also non-GMO, as the organic stamp is a higher earning grade than just non-GMO. Look for these certifications, as well as the Humane Certification on your packaged meat and eggs.

Summary – Eat Grass Fed!

We hope that you enjoyed this article, and hopefully picked up on a few reasons to purchase grass-fed and organic meat and dairy products. If you’d like, please feel free to join the on-going low carb and health food conversations over on our Facebook and Instagram pages.

We also love to read and reply to your feedback on our Google Reviews. And, if you’re interested in staying up to date on low carb news and products sales – please subscribe to our weekly email newsletter.