^ Jump up to: a b c d e f g h i j k l m n o p q r s Kossoff EH, Zupec-Kania BA, Amark PE, Ballaban-Gil KR, Bergqvist AG, Blackford R, et al. Optimal clinical management of children receiving the ketogenic diet: recommendations of the International Ketogenic Diet Study Group. Epilepsia. 2009 Feb;50(2):304–17. doi:10.1111/j.1528-1167.2008.01765.x. PMID 18823325
A ketogenic diet also has been shown to improve blood sugar control for patients with type 2 diabetes, at least in the short term. There is even more controversy when we consider the effect on cholesterol levels. A few studies show some patients have increase in cholesterol levels in the beginning, only to see cholesterol fall a few months later. However, there is no long-term research analyzing its effects over time on diabetes and high cholesterol.
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I bought this as an alternative to the Medi-Fast Oatmeals. This one has similar caloric, protein, fat, and carb content, with lots of vitamins, without the price tag you get with MediFast. I liked the taste of it and will buy it again as a result. The nutritional content is better than any of the Quaker Oats products involving Oatmeal, and for someone who is constantly battling obesity, having a thick bowl of oatmeal is a welcome addition to my diet.
So, recently when I was craving Monterey Chicken and didn’t have time to wait for the chicken to cook in the crockpot, I made a low carb skillet version that turned out just like the one I remembered. It was extremely flavorful and delicious! All in all, it took about 25 minutes from start to finish since I had already cooked the bacon earlier in the day and my homemade low carb sugar-free BBQ sauce was already in the fridge.
Katie, Almond flour is probably the easiest keto-friendly flour for a new cook to work with. It’s very versatile and can be used in recipes for cookies, muffins, breads, scones, cakes, etc. (Of course the ratio of almond flour to other ingredients changes based on what you’re making.) But with that being said, because almond flour doesn’t have gluten, it can be difficult to simulate the soft crumb of regular baked goods unless you combine almond flour with another keto-friendly flour and/or a binding agent. This is why a lot of our recipes call for more than one type of flour. I hope this helps! If you’re looking for a certain recipe in particular please let us know and we’ll try to point you in the right direction!
I made this. It’s excellent! I had to sub with xanthan gum (estimating the conversion from psyllium husk powder – i used 2 tsp of xanthan gum) and it’s still great. I made Alaskan monte cristos with it that were fantastic. (Low carb french toast dredge and griddled the bread, then griddled again with ham and swiss like making grilled cheese then a bit of sugar free raspberry jelly on the side.) Next I substituted coconut flour (1/2 a cup) for the almond flour and made it again because I liked the original recipe so much. I added 1/4 cup extra warm water and 2 tbsp melted butter to the dough. I was a little off on the conversion for bread but ended up with an excellent pound cake. So… I whipped up some low carb cream cheese icing to put on it the topped that off with non-sweetened coconut shavings. OH MY GOODNESS!!! To have coconut cake again! It was excellent! I estimated the cake ended up being about 100 calories for a 1/2 inch slice and about 2.5 net carbs. Anyway, thanks for the recipe and I enjoyed playing with it some.
My favorite sugar-free low carb BBQ sauce is a family recipe that I tweaked to make keto friendly. It is simple to prepare without a lot of added ingredients that aren’t necessary. You can find my recipe here. If you are looking for convenience, there are several brands that make a sugar-free variety that can be ordered from Amazon or you may find in your local stores. The only brand of store-bought sugar-free bbq sauce I have tried is by G. Hughes. They offer several different varieties, but I prefer hickory. I might be a little partial, but my homemade BBQ sauce makes this recipe taste much more authentic and flavorful.
"The keto diet is primarily used to help reduce the frequency of epileptic seizures in children. While it also has been tried for weight loss, only short-term results have been studied, and the results have been mixed. We don't know if it works in the long term, nor whether it's safe," warns registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.

If no food processor is at hand, you can also do it by hand (it just takes a little more time and arm muscle!). Add all the dry ingredients to a large bowl and whisk until thoroughly combined. Pour in vinegar and whisk until thoroughly distributed. Pour in egg while whisking vigorously and keep whisking until the dough becomes too stiff to whisk. Using your hands, knead the dough until thoroughly incorporated, adding a teaspoon of water at a time as needed (we use 2). 
Personally, we like to use individual flours and combinations of flours instead of pre-made mixes like Carbquick. For example Carbquicks ingredients are: CarbaloseTM flour (enzyme enriched wheat, vital wheat gluten, wheat fiber, high-protein patent wheat flour, soy fiber, canola oil, salt, emulsifiers, enzymes, ascorbic acid, calcium propionate), palm and palm-kernel oil, buttermilk powder, baking powder, egg white powder, lecithin, salt, natural flavors.
Although the KD has shown promise as an alternative dietary strategy for weight management, it should be approached with caution. Acutely, the KD causes physiological changes which may manifest as the “keto flu,” a set of symptoms which commonly includes headache, nausea, gastrointestinal upset and fatigue. A recent study by Urbain et al. (22) illustrates this point, as they state, “Consistent with other studies, our subjects complained about headache, gastrointestinal symptoms, and general weakness mainly during the 1-week metabolic adaptation phase to a KD.” While these symptoms typically resolve within the first one to two weeks, this may present an unpleasant barrier for many individuals to overcome.

Thanks for this inputs. 20 years ago I gain 17 pounds a year for 5 years. I was healthy but my dr told me start diet, any diet just come back in a month I want to see you start loosing… I started Atkins and lost 7 pound in a month. She was checking my progress every six months and checking my condition. I lost 64 pounds in 3 years. Now I started eating out of control. I am eating healthy but too much… I gain 40 pound back after 20 years. Now I will start again my Atkins to take off 30 pounds…


My son and I are totally in love with this! I hadn’t realized how much I *missed* cereal until I had a bowl of this. We found the recipe to be too sweet for our taste, so we doubled all the ingredients except the sweetener and that was perfect. For milk we mix 2/3c water and 1/3c heavy whipping cream, and each of us uses half of that for our bowl of cereal. We do have to keep it in the fridge, especially during the summer. It’s totally yummy!

Don’t be intimidated by this whole new world of low carb flour alternatives, it’s not as scary as it sounds. My advice to new low carb bakers is to never go it alone. Always start with some tried and true recipes to get a feel for these new ingredients. Avail yourself of all the Internet has to offer, as there are so many great resources and recipe writers. Once you have a better understanding of how your ingredients behave, you can start to improvise. And if you’re at all like me, once you start, you will never be able to stop.
Maintaining a healthy weight has never been easy for me. I’ve struggled with sugar addiction and weight gain since I was a teen. You can read about my whole journey here and see Before pics as well. But since I’ve been low carb over the last 4 years I’ve been able to easily maintain my weight. Now with keto, I’m hoping to change my body even more. I may not lose “pounds” but just seeing these results shows the scale number is just one measurement and to me the body fat number is more important.

Now, how to actually use these nut meals and flours? It is not so simple as taking a conventional recipe and swapping almond flour in for wheat flour. Almond flour lacks gluten, a protein found in wheat that helps baked goods rise and hold their shape. It also has much higher fat and moisture contents than wheat. All of these factors need to be considered when making an almond flour recipe.
The biggest shifts in your daily habits will be how you food shop and how you cook, and recipes that are ketogenic need to be followed rather than just low-carb. You will require the healthy fats in order to get into ketosis and have enough energy without the carbs. And you will be considerably more energetic and healthier when cooking your own keto-friendly food rather than buying supposedly keto foods off the shelf.

The following measurements were made every other week: anthropometric and vital sign measurements; urine testing for ketones; and assessment for hypoglycemic episodes and other symptomatic side effects. Weight was measured on a standardized digital scale while the participant was wearing light clothes and shoes were removed. Skinfold thickness was measured at 4 sites – the average of 2 measurements at each site was entered into an equation to calculate percent body fat [12]. Waist circumference was measured at the midpoint between the inferior rib and the iliac crest using an inelastic tape; 2 measurements were averaged in the analysis. Blood pressure and heart rate were measured after the participant had been seated quietly without talking for 3 minutes. Certified laboratory technicians assessed urine ketones from a fresh specimen using the following semi-quantitative scale: none, trace (up to 0.9 mmol/L [5 mg/dL]), small (0.9–6.9 mmol/L [5–40 mg/dL]), moderate (6.9–13.8 mmol/L [40–80 mg/dL]), large80 (13.8–27.5 mmol/L [80–160 mg/dL]), large160 (>27.5 mmol/L [160 mg/dL]). Hypoglycemic episodes and symptomatic side effects were assessed by direct questioning of the participant and by self-administered questionnaires.

This granola is delicious, after making it several times I decided to add some shredded coconut, sesame and 100% maple syrup and it turned out a winner. Now I use different types of nuts depending what I have at home. Some times I slice it into bars and take with me to work and my daughter loves to take them to school. By the way, I made the granola with all raw nuts and it only took about 15 min baking time at 180•C.


The Johns Hopkins Hospital protocol for initiating the ketogenic diet has been widely adopted.[43] It involves a consultation with the patient and their caregivers and, later, a short hospital admission.[19] Because of the risk of complications during ketogenic diet initiation, most centres begin the diet under close medical supervision in the hospital.[9]
Hi Stacey, I can’t give medical advice and definitely recommend following your doctor’s recommendations. You can ask him/her if low carb would be better suited for you. Also, you may want to double check with him/her if the kidney concern was related to high protein, because that is a common misconception about keto – it is not a high protein diet/lifestyle.
We know from our research in blue zones longevity hotspots that the longest-lived people in the world eat a whole food, plant-slant diet that is highlighted with whole grains, beans, nuts, and leafy greens. Their diet is 90-95 percent plant-based and oftentimes about 50-65 percent of their daily caloric intake comes from carbohydrates. These are not highly processed carbohydrates like white bread or sugary drinks, but whole foods like sweet potatoes, beans, whole grains, and fruits and vegetables.
I had to make a few changes though. First, what makes a donut taste like a donut is nutmeg. I added a few gratings and cut the cinnamon down to about half. Second, I live in South Korea and almond milk almost always contains sugar and is very expensive. I used heavy cream and then added a splash of water when the batter was very thick. Third, I don’t have erythritol, but I do have a stevia and erythritol blend so I used that.
This is something I always do the wrong way. I always melt it and use a full 1/4 cup of melted coconut oil because I don’t know how to properly measure solid coconut oil. The brand I use is very hard when solid and comes in a tub so I have to scrape it with a spoon to get shavings. 1/4 cup of coconut oil shavings is not the same as 1/4 cup of solid coconut oil in a block – 1/4 cup shavings would have less oil because of the air in between.
This keto recipe is a great basic one that you can enjoy as it is or use it as a carrier for other ingredients of choice. The cinnamon gives the coconut flakes a fantastic flavor and I found it didn’t really need any added sweetener. When you are baking the flakes just remember to keep checking on them so that they don’t burn, as this will give them a bitter taste.

Thank you so much for giving me back bolognese! Low carb eating wasn’t really a hard switch for me except missing Italian food. I doubled the recipe and used a 9×13 pan to bake them. The most unusual thing was that the center set before the edges, usually it’s the other way round. These noodles topped with bolognese, served with keto garlic bread, I though I was in heaven!
I’m almost positive that you are being trolled at this point… I’m so sorry Marye. You really must absolutely dread sharing your strokes of brilliance with the no-carb/low carb/keto community as I’ve noticed almost all of them expect GF to apply and when it doesn’t they go ape-crap insane about it then you end up with this comment section which is America at its finest. Thank you for the awesome recipe!
Supplements: MCT oil and fish oil, ensuring they are USDA-organic, hexane-free, and non-GMO. One important thing to note: MCT oil delivers beta-hydroxybutyric acid (BHB), which is the most important ketone body, and its benefits can be gained without fasting or even carbohydrate restriction. While the full benefits of a ketogenic diet will only be realized if you adhere to the diet in its entirety, incorporating MCT oil into your current diet and supplementation is a good way to benefit from ketone bodies on a smaller scale.
We hope our guide helps you in making healthy decisions based on your diabetes diet. If you’ve found any cereals that you feel like could be added to our list, please add them in the comments box below. If you try out any of our options here, let us know what you thought of them. Remember to check your blood sugar one to two hours after eating to determine a cereal’s affect on your blood sugar.
In this single-arm, 4-month diet intervention, an LCKD resulted in significant improvement of glycemia, as measured by fasting glucose and hemoglobin A1c, in patients with type 2 diabetes. More importantly, this improvement was observed while diabetes medications were reduced or discontinued in 17 of the 21 participants, and were not changed in the remaining 4 participants. Participants also experienced reductions in body weight, waist circumference, and percent body fat but these improvements were moderate and did not predict the change in hemoglobin A1c in regression analyses.
Mine didn’t turn out super firm. It was somewhat crumbly, but not the “dust” that some have complained of. I used a silicone liner on the baking sheet for easy removal. I baked it about 5 minutes longer than recommended, but it felt set to the touch, so I removed it. I used a pizza roller while it was still warm to cut it into little squares right on the baking sheet, which were firm enough to keep their shape. DELICIOUS!! More cinnamon flavor and far tastier, but less crunch, than Cinnamon Toast Crunch from my erstwhile fat days. For the coating, I used Sukrin Gold, which is an erythritol based brown sugar sub. Wow!! Tastes like I’m eating snickerdoodles dunked in (almond) milk; the texture is similar, as well. Can’t speak highly enough for this surefire winner that just hit the spot! 

Supporting these results, Naude et al. (15) found a similar outcome in obese adults with and without type 2 diabetes. This meta-analysis of 19 randomized, controlled trials compared dietary interventions using standard CHO recommendation (i.e., 45 – 65%), low-carbohydrate/high protein (LCHP) and low-carbohydrate/high fat (this group, although not specifically stated, met the criteria for KD). Results demonstrated significant weight loss among all groups in the short-term (3 – 6 months) and long-term (1 – 2 years), with no significant difference among dietary interventions. The authors concluded that weight loss interventions using CHO restriction are equally effective as isocaloric diets of standard CHO recommendation.
Out of 63 comments so far, only 3 people actually said that they tried the recipe, and only one of those rated it. Yet there were 16 other ratings from 3 to 5 stars from folks who didn’t make the recipe but weighed in to ask a question or say some form of “these look great, I’ll have to try this”. And there were 10 questions about using some particular thing or other to replace the gluten, even though it was clearly spelled out from the beginning that nothing could be used as a substitute. Yes, you are a saint, lol!
Carbs in fruits and veggies do count, but you don’t add up the carbs and sugar. Sugar is already included in the carbs – it’s just listed separately on labels because some people want to see a breakdown of how much of the carbs are sugars (versus other, complex carbs). If it says 2g carbs and 2g sugar, it means there is 2g total carbs and all of them are sugar (in this case).
Absolutely love this flour. My husband and I are living a low carb lifestyle and this just makes it so easy for us to stay on track. In the last two weeks, I have made a turkey pot pie, a pizza crust, breaded deep fried perch, cheese biscuits, sausage biscuits and gravy, and buttermilk biscuits, and we loved everything we have made with it. Awesome that we can stick to our low carb diets and still treat ourselves.

I have been reading all the above comments about the gluten verse other ingredients. As a pastry chef, the information that has been missing here is that not only is gluten a protein, it is also the “elastic” that holds the pasta together. 80% of the proteins in flour are called glutenin and gladin. When combined with liquid, they form the elastic substance called gluten.


While there are many different types of pasta today, the classic cooked, unenriched traditional pasta is about 30 grams of carbohydrates per 100 grams. That’s your entire daily carbohydrate intake on the ketogenic diet, if you’re lucky. After that comes a minuscule 0.9 grams of fat, about 6 grams of protein and minimal micronutrients. Even whole wheat pasta, advertised as a health food, contains 37 grams of total carbohydrates[*].

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