Beth Zupec-Kania, R.D.: Eating Ketogenically with Optimal Nutrition

[@LindyFordNutritionWellness]

Thank you Beth, for naming sugar as addictive. These can't be said enough. Lindy Ford, RD, LDN

[@Gesundheit888]

This

[@JackieHZhang]

She is so wonderful...an inspiration for me...to help more people...

[@sandysilvee8737]

Excellent presentation! Did Keto for a bit but stopped for no reason other than lack of plng but it’s definitely what the goal is. I live a very healthy lifestyle and exercise… Don’t have a weight problem or anything else...I just want to eliminate the bad habits that were instilled in us as a kid completely. And she’s definitely correct when you eat healthy and then you try junk thankfully it doesn’t taste good!

[@andyspark5192]

I can confirm, that the taste buds change, become more sensitive. Can't eat candy bars anymore. Everything that has more the 30% sugar, taste awful. Above 20%, i can take a bite, but every next becomes also awful. Everything below 20, depends on fiber or consistency. Fruits taste like candy now.

[@Veldoril]

Concur!

[@mannyradzky493]

I concur too!!!!!!

[@Jefferdaughter]

It's great to be able to enjoy some extra-heavy whipping cream direct from the farm with a few blueberries, raspberries, or blackberries, no more than 1/8 to 1/4 cup in about 1/3 cup of cream- and enjoy that as a refreshing 'sweet' treat. No sugar, no sweetener needed. For those weaning themselves from a high sugar diet, a drop or two of stevia extract can help.

[@kassrripples3659]

Thank you for addressing the emotional component of this process ...

[@kassrripples3659]

Very interesting to see what specific food choices such as the noosa yoghurt, the purchased coffee from a retail store, the orange juice, and the cliff bar.

[@scaramouche8244]

Just an eighth of Morton salt a day? That's is adequate ? I am a male in my fifties work concrete and seem to need much more electrolytes. Much much more

[@Jefferdaughter]

You are right, that may not be enough salt. Even those not on a ketogenic diet, in a recent study, had the lowest rate of death by all causes (the only measure that really matters) at twice the sodium intake the us government recommends as the upper limit. Salt is roughly 40% sodium and 60% chloride, so we can easily double that amount. Dr. Stephen Phinney, MD PhD, has done a lot of research on low carb high fat and nutritional ketosis. 'How much sodium should we take on a ketogenic diet?' kzbin.info/www/bejne/lZXNXpWsqriqe5I Except for a small percentage of salt-sensitive people, most can just enjoy salting their food to taste. If on a keto diet, we may have to conciously add salt, and/or put a pinch into our water to make sure we get enough. This is partly because we have been trained to avoid salting our food, and partly because cutting out high- carb processed foods removes most of the salt from our diets that is in the SAD diet. Processed table salts are not ideal. They have been super heated to around 1,200 F, which changes the structure of the salt. The trace and micro trace minerals that natural salt contains are gone. And they contain added chemicals so that 'when it rains, it pours'. Processed salt is more dehydrating, and tastes terrible compared to natural, unprocessed salt. articles.mercola.com/sites/articles/archive/2010/08/25/why-has-this-lifesustaining-essential-nutrient-been-vilified-by-doctors.aspx These days, sea salt is usually polluted, with tiny bits of plastic and/or other contaminants. Instead, we prefer Himalayan salt, or Redmond Natural Trace Mineral salt- a pre-pollution sea salt from Utah. Both have superior flavor, and contain beneficial trace elements.

[@Gesundheit888]

@@Jefferdaughter Salt should not be limited ever. Here is a good link to that subject: kzbin.info/www/bejne/aZebh3SBYrBkd5I

[@danielpincus221]

Yes. Not enough by a mile.

[@caleb6709]

This was amazing! Thanks!

[@KeyofDavid5778]

fasting is not good for you if you have adrenal and thyroid issues..... I know I was in ketosis for 2 years and my adrenals got worse until I started to add low glycemic index carbs in the evening before bed

[@scaramouche8244]

Not skipping meals and getting about 20grams of protein at each helps regulate hormones

[@cecilia3655]

I have both adrenal and thyroid disease yet i have never felt better in my life since I've been on the keto diet for the past several years. I have Addison's disease and my thyroid was removed years ago due to a benign tumor. Since I have been on the keto diet many of the symptoms I had have been eliminated or reduced. My endocrinologist is aware of my diet and endorses it.

[@colddarknight666]

I got 5 kidney stone during my 4 years of very strict ketogenic diet and i was drinking 3 quarts of water per day. Never had them before and didn't have another one since i've start a more low carbs approach with about 100 grams of net carbs per day.

[@eliseventer7298]

Look at dr Berg's talk on youtube about keto and kidney stones. Always add citrates, in lemon juice, over greens, most greens have oxalates, too much, can cause kidney stones

[@sejennin]

Hilook into magnesium& potassium to help manage calcium deposits to bones.

[@sejennin]

Calcium to bones instead of stones

[@Jefferdaughter]

A lot of the foods that Zupec-Kania recommends in this video, and that a lot of VLCHF or ketogenic diet recipes or meal plans recommend are very high in oxalates which will lead to kidney stones, and can also cause damage to and pain in other tissues. Almonds and almond flour are a signficant source of oxalates. So is spinach, curly kale, and rhubarb is extremely high. Juicing these or making almond 'milk' makes these oxalates even more likely to cross the gut wall and cause problems. Instead of trying to make substitutes for high-carb foods, sometimes just ditching them is best. (We make 'pizza' with no crust at all.) Tea is another common source (Camelia sinensus, not herbal teas). Grains are also high in oxalates, so those switching to a vlchf or keto diet and who do not replace grains with almonds, or consume high amounts of other oxalate-containing foods may experience 'oxalate dumping'. Apparently it is better to back off the oxalate slowly, as well as consuming citrate to help move these out of the body more gradually. Consuming high oxalate foods with calcium can help to tie them up and move them out of the body. Prior to the 1970s, cookbooks were filled with cream and cheese-based sauces to serve over vegetables. (Milk was all produced on pasture based farms then, and was not as highly processed as it is now. Local dairy farms in many areas were allowed to deliver unprocessed milk and cream in glass containers to their customers.) Sally K. Norton 'Lost Seasonality and the Overconsumption of Plants - Risking Oxalate Toxicity' kzbin.info/www/bejne/n2iko6B_jqx7ZtU

[@leahlandi143]

How do you reach Beth?

[@cathrynsal9799]

Leah Landi I

[@wayneloveday4716]

How can a latte have 27 g of carbs? Has it got sugar or syrups in it? Or just a huge amount of milk?

[@gregw2388]

It is often made with a "base" of mostly sugar, or has sugary flavorings added in pumps.

[@Jefferdaughter]

Starbucks profits on the American sugar adicgtion. Sadly, even 'black' coffee often has added carbs. Many brands slightly sweeten it, below the level that most people can taste, to reduce the bitterness and make it more appealing, so they sell more. Cream is a better choice for coffee, of course, than milk. Low fat and skim milk, of course, have a higher percentage of lactose than 'whole' milk. Sadly, even the 'whole' milk we are sold is not- it is highly processed. All the cream was removed, the fat globules artificially reduced in size (forced through tiny holes under pressure) so the cream will not rise, and just enough is added back to meet the 3.25% butterfat 'standard' for 'whole' milk. Even Holstein cows (the black and white ones0 on a high-forage diet can produced 4% butterfat milk. The milk we buy, 100%' grassfed' Jersey milk, is around 5% or higher in butterfat. This milk is also higher in other nutrients, including protein, immune support factors, Omega 3s (7 X or more higher than supermarket milk), beneficial enzymes, minerals, etc. Since it is unprocessed, it contains all the known vitamins, including Vit C, plus Vit A, D, and K. Unprocessed milk contains lactase and probiotics that digest the lactose, so most who are lactose intolerant can enjoy it with no problems. This milk is also mostly A2. Some people have problems with the A1 casein.

[@Gesundheit888]

Milk has no carbs or virtually none.

[@Demostravius]

Why are spinach, peppers and celery on the list of non-safe foods?

[@gettingfed-up2501]

Are you referring to the 'dirty 12' screenshot? These are the ones you should ideally buy organic due to the heavy use of pesticides for these particular foods

[@martinirving3824]

I think spinach and celery are high in oxalates? Whatever. It's clear that fruits and some vegetables have been overrated in the last 30 years. Just did some research. All three are listed as high in oxalates.

[@backfru]

"we all have sugar addiction, it's been proven in mice!" huh?

[@martinirving3824]

In rodents? Sugar addiction is real. It's not just a moral failing or lack of will power. I don't think everyone is addicted to sugar. Or, put another way, I don't think everyone is vulnerable to addiction. Some people seem to realize that certain things are alluring but valueless and are naturally resistant to allowing addiction to happen. This is true whether a recreational drug, gambling, sex or sugar. I have a hypothesis...meat and sugar, including refined carbs, are both easily digested. I think people who like meat also have a weakness for sugar and tend to overindulge on the latter. Contrary to what we've been told since the 1950's, it transpires meat, because of its inherent nutritional density, is very healthy, whereas sugar is inherently unhealthy (despite its benign reputation).

[@Jefferdaughter]

@@martinirving3824 - Yes . Though it should be noted that true addiction is biochemical, and not really a matter of 'realizing' that something is valueless or harmful. When people consume sugar, the same part of their brains light up that do when people take and opiate.

[@whoisthatgirl955]

But why all ketogenic people are so puffy and chubby, I am really trying to understand this 🙁

[@artscraftsantiquity2185]

Who is that Girl all?

[@whoisthatgirl955]

Christi Turchi well, 90% the one I met, looked like they have been alcoholic, puffy and baggy eyes, swollen faces etc

[@artscraftsantiquity2185]

Who is that Girl have you seen Thomas Delauer or Dr. Eric Berg on KZbin? These guys are awesome, lots of info about ketosis and intermittent fasting, that can help you get into a fat burning mode rather than carbs/sugar burning. People may need to drink more water, probably need more salt, potassium and magnesium. Water and mineral intake can be disrupted especially starting ketosis because your body is doing a lot of work to change from sugar to fat burning. Also lots of work detoxing the detriment that sugar does on our body. It leaves lots of half dead cells. Also research autophagy.

[@whoisthatgirl955]

Christi Turchi do you know the difference between doctor PhD and Chiropractor who tries to sell his supplements ? ;)

[@artscraftsantiquity2185]

I'm glad I had time to respond to your comments, however sarcastic they sound. Do you know how to think critically, process information and check research? ;) Just wondering if you finished watching the video that you are commenting on? The answer to your question lies in the video, I will get the exact time and comment it below. It sound like you are comfortable in your ignorance and your are generally a cynical person who is comfortable in that ignorance, so comfortable that you can make broad generalizing statements about ALL people using a ketogenic diet that they all look puffy and bloated. wink wink.