I have been on a low carb keto diet for more than a year. As T2DM my A1C dropped from 9% to 5.4% & I discontinued meds. All my lipids improved even with ample healthy saturated fat. More than a year now so I wonder why this would be a short term improvement when its obvious that I will not go back to a high A1C and taking 3 diabetes medications including sulphonylureas. It is clear from this article that you lack the necessary experience that would be gained from wholeheartedly trying the diet or monitoring patients doing it properly like me. I would be probably be facing my first amputation if I believed the negativity in your article. So for people with diabetes who may be dissuaded by your article. Ignore it and take back your health by restricting carbs (<25 g a day) or as low as you reasonably can below 130g while being satisfied that you are getting adequate nutrition.

The most commonly known and used nut flour is almond flour, and it is one of the most versatile low carb ingredients. Almond flour can differ greatly between brands in terms of how finely ground it is, so you need to know what to look for. The finest almond flours are made from blanched almonds and have no darker specks of skin. Almond “meal” is often not nearly so finely ground and may or may not contain the husks of the almonds. The finer the grind of the almond flour, the finer the consistency of your baked goods. However, more coarsely ground meals are often less expensive and are still useful in things that don’t require a fine texture, such as muffins.
Hi Liz, Low carb bread doesn’t rise as well as one made with wheat flour, but it shouldn’t be quite that short. Some factors that might contribute include the age of your baking powder and how well the batter is mixed – the mixing process helps create air bubbles. Also, did you use baking soda or baking powder? They are not the same. Baking soda needs something to interact with, in this recipe I use baking powder. More baking powder *might* help, but is risky because using too much can cause it to fall even more flat.
From the study itself: “Mortality increased when carbohydrates were exchanged for animal-derived fat or protein and mortality decreased when the substitutions were plant-based … Low carbohydrate dietary patterns favouring animal-derived protein and fat sources, from sources such as lamb, beef, pork, and chicken, were associated with higher mortality, whereas those that favoured plant-derived protein and fat intake, from sources such as vegetables, nuts, peanut butter, and whole-grain breads, were associated with lower mortality, suggesting that the source of food notably modifies the association between carbohydrate intake and mortality.”
I had pasta last night, and I feel guilty that I cheated. This recipe is that good. I followed your directions exactly, including simmering the noodles in some sauce for a few minutes. What size pan did you use? It was hard for me to estimate and I ended up throwing away some egg mixture. Putting pan sizes in all your wonderful recipes would be helpful. Keep up the good work. You are my low-carb, go-to guru.

I have several health challenges and the latest was the need to be on a gluten free diet. At first I thought it wouldn’t be too bad as I had seen many products in the store to help me. Then…I started tasting them. Can I say cardboard might have more flavor and texture?!? Oh my, what an adventure…lol! Then I found you and your amazing recipes! It is very apparent the time, dedication and love you put into making each recipe taste perfect.

Prior to the advent of exogenous insulin for the treatment of diabetes mellitus in the 1920's, the mainstay of therapy was dietary modification. Diet recommendations in that era were aimed at controlling glycemia (actually, glycosuria) and were dramatically different from current low-fat, high-carbohydrate dietary recommendations for patients with diabetes [1,2]. For example, the Dr. Elliot Joslin Diabetic Diet in 1923 consisted of "meats, poultry, game, fish, clear soups, gelatin, eggs, butter, olive oil, coffee, tea" and contained approximately 5% of energy from carbohydrates, 20% from protein, and 75% from fat [3]. A similar diet was advocated by Dr. Frederick Allen of the same era [4].
For those who prefer to weigh ingredients rather than volume measure everything, here are my weights: using Honeyville almond flour, 2 cups is 6.5 ounces; and NOW brand psyllium husk you need 1 ounce. (I have the husks so I ground some to a fine powder in my coffee/spice grinder and measured 1/4 cup of the powder, which weighed 1 ounce or 31 grams. In future, I will just weigh 31 grams of husks into the grinder and know I have the right amount.) A quarter cup of coconut oil, like other fats, weighs 2 ounces.
Almond flour recipes typically require more eggs and more leavening agent to help them rise properly. I also like to add a little dry protein, like whey protein powder, as I find this can help [with rising?].  Almond flour recipes may also contain less oil and liquid as well, to account for the high fat content of the nuts. In my experience, low carb, gluten-free batters are thicker than their conventional counterparts. Resist the urge to thin them out, as you may end up with a soggy mess.
Hi I’m new to Keto. I have been reading about it, and understanding what to eat and what not to eat. My problem is I’m not sure if I’m doing it correctly. I’m constantly hungry whereas information reads that I will never be hungry. I use fats as required along with topping up with vegetables in my meals yet this does not fill me up. I haven’t experienced the Keto flu and I’ve even put on weight! I have been doing this for about 3 weeks now. Any ideas where I am going wrong.

Hi Celia, It sounds like you are looking at something else. Did you sign up for the email list using the form? The PDF does not contain any comments or pictures at all, so it sounds like you were looking at some other file. If you signed up to get the free PDF, please feel free to respond to the email you received and I’d be happy to help you locate the right file. I promise the food list does have net carb counts for every food and there are no pictures – it’s a single printable page.
Having tempting, unhealthy foods in your home is one of the biggest reasons for failure when starting any diet. To maximize your chances of success with the keto diet, you need to remove as many triggers as you can. This crucial step will help prevent moments of weakness from ruining all your hard work.If you aren’t living alone, make sure to discuss with your family or housemates before throwing anything out. If some items are simply not yours to throw out, try to compromise and agree on a special location so you can keep them out of sight.
I use it to make crepes, which are like thin pancakes. I’ve never used it for pasta. If I were making low carb pasta, I would use my Sprouted Low Carb Flour Mix. It has more carbs per cup than this mix, but it has real wheat and white (sprouted) flours in it, so will be more like real pasta. If you are celiac, you can’t use that mix. If you are gluten-sensitive, you can try small amounts and see how it does for you since many people who can’t tolerate gluten (note: not those with celiac) can use sprouted flours okay. Let me now if you make pasta with that sprouted mix! I’d love to hear your results.
Creaming the butter properly with the sweeter is paramount here to build a nice structure for the cookies (think rise and crunch!). And creaming with sweetener, in case you haven’t done it before, takes a bit longer to incorporate than with good-old sugar. But don’t give up, and keep going until you’ve got the sweetener well incorporated into soft and fluffy butter.
Cinnamon toast crunch is the best cereal by a long shot and I can guarantee this by asking anyone and everyone if it was a part of their childhood, and even adulthood. It is, without fail, the cereal I see the most people purchase when I am at the grocery store. We knew that if we were going to attempt a low carb cereal we would need to pick one that everyone could undoubtedly agree upon as the best, so we decided on Cinnamon Toast Crunch.
It took me a long time to find you but your website has been a huge blessing. My husband is a diabetic and I didn’t know what to do to handle this. He also loves desserts which was a real challenge. I could find lots of paleo sites but they all use honey or maple syrup which is still sugar and not good for a diabetic. So here you are and everything you do is perfect for us. I think you are a genius. And you have sooooo enhanced my life. Thank you so much for being here and sharing. Please don’t ever go away!

Thanks for providing these recipes. I just made the bread from the recipe and I noticed my batter was more wet than yours in the video and that it was actually to wet to form a domed top. After baking I also found that the loaf did not rise as much as yours. I followed the recipe exactly except possibly the coconut oil which was refrigerated, (not sure why) which made it very hard to try to measure exactly. Could this be why the bread did not turn out properly. It’s still cooling but I assume that it will taste good even though it is only 2″ tall.
I was wondering if you have created some flour mixes to replace all purpose. Like a keto flour mix of sorts. I am also wondering, if with any other gluten free flour mix, the amounts of binder like xantham gum, guar gum, or gelatin would apply following the same rules of a non-keto flour mix. I found this recipe but haven’t tried it: https://donnareish.com/low-carb-flour-mix/
Dr. Stephen Phinney, who has been doing research on ketogenic diets since the 1980s, has observed that people don't do as well when they are consuming a lot of these oils (mayonnaise and salad dressings are a common source). This could be because omega-6 fats can be inflammatory, especially in large amounts, or some other factor. In his studies, people didn't feel as well or perform as well athletically.
I remember years ago loving the Monterey Chicken at Chili’s Restaurant Grill & Bar. Then, they took it off the menu, and it has been just a distant memory ever since. Since starting Keto, I have thought about making a keto friendly version. In fact, I did post a very lazy crockpot version of the recipe that is keto friendly/low carb, which is delicious, but I missed the skillet version like Chili’s Restaurant.
In general, people on ketogenic diets tend to consume a lot of foods high in monounsaturated and saturated fats such as olive oil, butter (often butter from grass-fed cows is recommended), avocado, and cheeses. The high oleic types of safflower and sunflower oils (but not the regular forms of these oils) are also good choices, as they are high in monounsaturated fats and low in polyunsaturated fats.
The most commonly known and used nut flour is almond flour, and it is one of the most versatile low carb ingredients. Almond flour can differ greatly between brands in terms of how finely ground it is, so you need to know what to look for. The finest almond flours are made from blanched almonds and have no darker specks of skin. Almond “meal” is often not nearly so finely ground and may or may not contain the husks of the almonds. The finer the grind of the almond flour, the finer the consistency of your baked goods. However, more coarsely ground meals are often less expensive and are still useful in things that don’t require a fine texture, such as muffins.
If you are looking for the best keto meal prep recipes, then you’ve found them. I have created low carb keto recipes that are exciting to eat and cook, if you are tired of fat bombs and need real food, I am going to hook you up. I’ve got keto meal prep recipes that are easy to make and so tasty, you will be happy you prepped them for a full week of eating. These low carb recipes cover breakfast, lunch, snacks, dinner, and even my wife’s famous keto dessert recipes. Check them out and let me know if you have any special requests.
During the 1920s and 1930s, when the only anticonvulsant drugs were the sedative bromides (discovered 1857) and phenobarbital (1912), the ketogenic diet was widely used and studied. This changed in 1938 when H. Houston Merritt, Jr. and Tracy Putnam discovered phenytoin (Dilantin), and the focus of research shifted to discovering new drugs. With the introduction of sodium valproate in the 1970s, drugs were available to neurologists that were effective across a broad range of epileptic syndromes and seizure types. The use of the ketogenic diet, by this time restricted to difficult cases such as Lennox–Gastaut syndrome, declined further.[10]
Most people are used to how white flour works, but when they try to bake or cook with low-carb flour, they most likely will notice some differences. Depending on the source of the flour — and how many carbs, fat and protein calories it has — the flour may well react differently. For example, flour with high protein may clump easier; the flour also may brown or burn quicker than regular flour. This means cooks and bakers may have to experiment with the flour to learn how it works.
Hi Kelly, All packaged foods will have a nutrition label that list the macros per serving, including fat, protein and cabrohydrates. Net carbs, which is what most people look at for low carb and keto, are total carbs (the amount on the label) minus fiber and sugar alcohols, as explained in the article above. I have a low carb food list here that gives you a full list of all the foods you can eat, and the net carbs in each. You can also sign up above to be notified about the meal plans, which are a great way to get started.
"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.
Spiralize your zucchini, then allow to rest on a paper towel. Sprinkle with salt. Zucchini is filled with water, so the paper towel ensures you’re not left with soggy pasta. To make an angel hair pasta, cook with a little olive on the stovetop to reach your desired texture: Thirty seconds in the skillet offers an al dente pasta, while two minutes is a bit softer. Or, bake your zoodles in a pasta casserole with this recipe.

Made this now and it came out so good!May be not so crunchy but it works, didn’t have macadamia nuts so I omitted that and added coconut shreds at the end of my food processing amd drizzled sugar free chocolate syrup on top before baking to give it that chocolatey smell and holy cow this th ing won’t last!my macros may be off because I subbed things but who cares! It’s low carb anyway. Thanks alot
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.
I was wondering if you have created some flour mixes to replace all purpose. Like a keto flour mix of sorts. I am also wondering, if with any other gluten free flour mix, the amounts of binder like xantham gum, guar gum, or gelatin would apply following the same rules of a non-keto flour mix. I found this recipe but haven’t tried it: https://donnareish.com/low-carb-flour-mix/

Hi Joellen, It doesn’t rise as much as a wheat bread but does a little. The almond flour being frozen might have made it worse, I’m not sure – I don’t store mine there since I go through it a lot. I’m glad you like the texture. If you want a taller loaf, you can multiply the recipe by 1.5 or even double it, but would need to increase the cook time and probably cover it to prevent browning the top too much before the middle is done.
If you’re willing to use sugar alcohols, those solve the problem of missing bulk. I use a mix of 4oz xylitol, 3oz erythritol, & 1/2 tsp concentrated stevia powder (NOW brand) and it replaces 1:1 for sugar. Then for brown sugar, you take that and mix it with molasses or black strap molasses (I think 1TBSP per cup) plus maple or rum or butter extract to taste. Just mix with a fork until it’s well mixed and it will come pretty close. Hope that helps.

I was on the ketogenic diet for 6 months to support my husband, who is on it permanently for epilepsy. The diet totally messed with my hormones, which my doctor and my husband’s nutritionist sadly confirmed was a possibility. I am continuing to eat low-carb, but the ketogenic thing unfortunately seemed to work against me as a 49-year old pre-menopausal woman.
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