What You Should Know About the Keto Diet

Is It Safe to Drink Eggnog?

Concerns about eggnog bubble up around the holidays, but cocktails made with eggs and egg whites are safe to sip. Here's why.

What You Should Know About the Keto Die

 

       What is the Keto Diet?

The ketogenic (or keto) diet has been rising in popularity among the low-carb crowd. What makes the keto diet different than other low-carb diets? Why is it popular? And is it safe? Here's a closer look at this latest diet trend.Back in the 1920's, scientists discovered that a diet very high in fat and very low in carbohydrate helped treat children with epilepsy. The keto diet works by depriving the body of glucose, which is found in carbohydrates. This in turn forces the body to convert fat into energy, forming ketones that are released from your liver. This process of ketosis, the metabolic state where the body derives the energy it needs from fat instead of carbs, also happens with fasting, when the body must rely on fat stores for energy. It isn't completely known why this diet worked for epilepsy, but the results were very positive for the patients.

When the keto diet was first introduced to children with epilepsy, they were instructed to follow a very strict diet, requiring 100 percent commitment. The children were admitted into the hospital so they could be fully monitored. They started with a period of fasting, which produced significant levels of ketones in the body. They were then fed a very high-fat, low-carb diet. After 1-2 months, many children were able to reduce their seizure medication.

What Is the Keto Diet Good For

The Keto Diet and Weight Loss
Fast forward to today, when the Keto Diet has become popular for weight loss. Many studies have been conducted to research the physiological effects of the diet and have found evidence of its effectiveness. One particular study looked at the effect of the Keto Diet on obesity/weight loss, Type 2 diabetes, cardiovascular disease, and acne, and concluded that results are promising, but more research is needed.
Weight loss often occurs with this diet largely because people tend to consume fewer calories on a high fat, low carb, moderate protein diet. For one thing, people on the diet have are a lot fewer foods to choose from; for another, we tend to get full faster with high-fat foods. Also, the mechanism of the body pulling energy from fat stores rather than glucose can force the body to lose weight.

What is the Difference between the Atkins Diet and the Keto Diet?

Both the Atkins diet and the keto diet are carbohydrate-restriction diets. One key difference is that the Atkins diet allows more protein than the keto diet. With Atkins, you can eat protein to your heart's content; with keto, protein is limited to about 20 percent of daily calories. Also, with Atkins, a phased diet, carbs can be added back into the diet eventually; not so with the keto diet, as introducing carbs would knock the body out of ketosis. Here's more about What You Should Know about the Atkins Diet.

What is the Difference between the Keto and Paleo Diets?

The paleo diet is another carb-reduction diet, but it is not nearly as severe as the keto diet. The carbs cut from the paleo diet are refined carbs of the modern diet; the assumption of the paleo diet being that what was healthy for hunters and gatherers should be healthy for us modern humans, too, since we evolved for many thousands of years under that particular lifestyle and diet. Basically, if a hunter/gatherer would have eaten it, you can, too. So paleo permits healthy carbohydrates, like whole vegetables and fruit, but cuts out processed foods. The keto diet puts more emphasis on fat in the diet. Also, paleo does not anticipate that dieters will go into ketosis, a key feature of the ketogenic diet.

Is the Keto Diet Safe?

Those interested in trying the Keto Diet should consult with a physician before starting. This diet can be hard on the kidneys and may have other negative effects on the body,including sensations described as "the keto flu" -- nausea, fatigue, headaches, and fogginess in the head. High levels of ketones in the blood along with low levels of insulin can be very unsafe, especially for those with diabetes. Also, the keto diet is difficult to sustain over time because it is so restrictive. For most of us, eating a variety of nutritious foods that we enjoy (including fruits, vegetables, and whole grains), along with getting plenty of exercise, is more likely going to be a sustainable and healthy way to live.

Find more recipes for your ketogenic diet, including main dishes, side dishes, and desserts. You might also like our collection of low-carb recipes.

Is It Safe to Drink Eggnog?

Concerns about eggnog bubble up around the holidays, but cocktails made with eggs and egg whites are safe to sip. Here's why. 

Eggnog dates back to the early 1800s as a social drink that pops up at holiday parties, dinners, and festivals. The Christmasy drink comes in a variety of styles, from thick and custardy to icy and nearly spoonable. The popularity of eggnog is going nowhere, with brands releasing new varieties and even eggnog-flavored wines every season. Indeed, Americans buy about 60 million quarts of eggnog each year, the U.S. Department of Agriculture (USDA) says. That's despite common concerns about eating or drinking raw eggs, which are linked to food poisoning. Yikes.

So is eggnog safe to drink?

In most cases, yes. Most classic eggnog recipes call for raw eggs. "Eggnog made with raw, unpasteurized eggs can contain Salmonella, a leading cause of food poisoning," Lee Cotton, RDN LPN, tells Allrecipes. She adds, while the bacteria can make anyone sick, young children, older adults, pregnant women, and anyone with a weakened immune system are particularly vulnerable. Plus, don't forget, eggnog also typically contains alcohol as a key ingredient, making it a definite no-no for expecting women and anyone under the legal drinking age.
The good news is almost all of the eggnog sold in stores is pasteurized, which kills the potentially dangerous bacteria. (Be sure to double-check that the carton or bottle says pasteurized.) If you're the type of hostest-with-the-mostest that wants to whip a bowl of homemade eggnog, use pasteurized liquid eggs or pasteurized liquid egg whites for egg white cocktails, sold in a carton at your local grocery store, Cotton says.

Does the alcohol in drinks kill bacteria?

No. According to the University of Minnesota Extension, "eggs must be cooked to 160 degrees F to kill Salmonella that may be present. Adding alcohol inhibits bacterial growth, but it cannot be relied upon to kill it completely."
However, if you use pasteurized eggs, no further cooking is necessary. "If a recipe calls for folding raw, beaten egg whites into the eggnog, use pasteurized eggs. It has not been proven that raw egg whites are free of Salmonella bacteria," the extension office said on their website.
Bottom line: Eggnog and egg white cocktails made with pasteurized eggs are safest, but alcohol can prevent the growth of bad bacteria like Salmonella. So you can safely sip your eggnog this holiday season, knowing the only reason you might regret it the next day is because you had one glass too many.
More Eggnog Content:

• Chef John's Homemade Eggnog
• Our Best Christmas Cocktail Recipes
• The 7 Spirits and Liqueurs You Need to Make Christmas Cocktails
  

Your Top Nutrition Questions, Answered

It's a crazy world of nutrition (mis)information out there. So we gathered, and answered, five of the most-asked questions about healthy eating on Google, Allrecipes.com, and social media. 

What you really want to know

1. Is wild salmon better than farmed?
Not necessarily. Both have their advantages. Farmed Atlantic salmon generally has more healthy omega-3 fatty acids than wild, but may also contain more of the contaminant PCB, depending where and how the salmon is raised. According to Seafood Watch, an organization that rates fish for both the earth's and human health, farmed salmon raised in closed tanks and wild Alaskan salmon are "best choices." If you aren't sure where your farmed salmon is from, hedge your bets by removing the skin, which is where contaminants tend to accumulate. But don't do away with salmon skin altogether — that's also where good omega-3s accumulate.

2. Is rice, almond, or soy milk better for me than cow's milk?
The short answer is no (unless you're allergic to cow's milk). Many people just like the flavor of alternative milks. Others turn to them because of trouble digesting cow's milk. Either way, bear in mind that they offer different nutrients. Take almond milk: Almonds are incredibly healthy — good fats, lots of protein, and all kinds of nutrients. But almond milk is only about 2 percent nuts; the rest is basically water. Unsweetened almond milk has fewer calories — about 30 in 1 cup, vs. 103 in 1% milk — so if you need something white, wet, and a little creamy, it can be a lower-calorie stand-in.
Alternative milks also have low, or no, calcium and protein levels (only soy milk comes close to cow's milk in protein). Rice milk is made from refined rice blended with water, so while easy to digest, it's high in sugars (13 grams in 1 cup) and low in protein (0.7 grams per cup). Unsweetened almond milk, meanwhile, has a tad more protein (1 gram per cup) but no sugars. Some alternative milks are enriched with protein and calcium, though, so be sure to check the labels.

 Carb-lovers like me can get our fix — and boost our intake of vitamins, minerals, and fiber — by replacing processed carbs with healthy ones like whole grains, fruits, and vegetables. Current nutrition guidelines suggest getting 45 to 65 percent of your daily calories from carbs.

4. How important is breakfast, really?
Let's start by noting that breakfast-cereal companies, who clearly had an interest in the outcome, funded many of the early studies on eating breakfast. And once a bias developed that it's better for you, people who care about their health were more likely to eat breakfast. But that doesn't necessarily mean breakfast makes you healthier.


Don't get me wrong. I'm not arguing against breakfast. But the argument for having breakfast is not entirely compelling, either. On the pro-breakfast side, most nutritionists agree that if you get overly hungry, you're more likely to later overeat. They conclude that after fasting all night, you'll likely need to fill your empty tank. But what if you aren't hungry? It may not be worth forcing yourself to eat. Let's get literal about the word "breakfast" — whatever your first meal of the day is, that is when you are breaking your overnight fast. Just because it's a sandwich at noon doesn't mean you can't call it breakfast. Many researchers agree that listening to your body and eating when hungry — not when the clock tells you to — is the healthiest, most natural way to go.


Science does not point to the clear superiority of eating or not eating breakfast. Personally, I eat my first meal when I'm hungry, which can vary based on how big and late my dinner was the night before, how much I exercised and slept, and many other factors.
Healthy Bonus! Get more great health and wellness content at eatingwell.com/strive. There, you'll find the tools, resources, and inspiration you need to live your healthiest life.

5. Why is everyone touting pickles and sauerkraut as healthy? Aren't they really high in sodium?
Yes, pickles and sauerkraut — along with many other fermented foods — are very high in sodium. But the process of fermentation, or curing in salt (known as lactic acid fermentation), adds more than just sodium. When sauerkraut, pickles, kimchi, miso, yogurt, kefir, and many other foods ferment, they develop loads of good bacteria called "probiotics."

Probiotics are good-for-your-gut (pro-) live bacteria and yeast (-biotic). Researchers believe that when you don't have enough good bacteria in your gut (like when a course of antibiotics zaps them), probiotics may help bring them back.

 Some evidence suggests they may help prevent or treat stomach symptoms including diarrhea, bloating, and weight gain, as well as eczema, hay fever, and even periodontal disease. But researchers at the National Institutes of Health say there is much more work to be done. Meantime, consuming high-probiotic fermented foods is great for you, but be aware that you may need to be more careful about how much other sodium you consume.

Related

• Check out our collection of Healthy Recipes.
• 5 Simple Tips For Eating Healthy With Easy Recipes

This article originally appeared in the December/January 2018 issue of Allrecipes Magazine.

What Do Vitamins Do and Which Do You Actually Need?

Our need for vitamins is real — but the need to supplement isn’t always. See which vitamin does what, and when you need to get more. 

 
By Marge Perry

A is for Abundance

You can get plenty of vitamin A from foods: fatty fish, dairy, eggs, fruits, vegetables, and fortified breakfast cereals. In supplements, though, it comes in different forms. One of them, retinol, can be harmful if you get too much. That's why, if you need a supplement, choose multivitamins. They typically provide vitamin A in the form of beta-carotene, which our bodies safely convert to retinol.


Busy B's
There are eight B vitamins, which together are called the B complex. And "complex" is right! While Bs in general help convert food into energy, each one has its own role and function. You need different amounts of each, too. You can get B vitamins from meat, fish, eggs, dairy, vegetables, beans, and fortified cereals.
What do kiwifruit and red bell peppers have in common? Both are better sources of vitamin C than oranges.

Sunny D

Vitamin D is found in only a smattering of foods, and rarely in meaningful amounts. Fortified milk and breakfast cereals are among the best dietary sources, and salmon and mushrooms are decent natural sources. But it's called the "sunshine" vitamin for a reason: Most people get the elusive nutrient from sun exposure. It's best known for its essential role in bone health. Consider a supplement with vitamin D3 in the wintertime when sunshine is limited—especially if you live north of Oklahoma.

Easy E

Most Americans don't get enough vitamin E. But it's easily found in seeds, nuts, and oils. Vitamin E keeps your immune system in tip-top shape, and it acts as an antioxidant that protects you from damaging pollutants and UV rays. Look for a multivitamin with less than 1,500 IU of natural or 1,100 IU of synthetic vitamin E.

K is for Clotting

When vitamin K was first discovered, Germans called it Koagulationsvitamin—which tells you exactly what it does best: enable blood clotting or coagulation. In fact, vitamin K is used medicinally in adults who have taken too much blood-thinning medication, such as warfarin, for heart disease. Vitamin K may also help strengthen bones in older women with osteoporosis.

How Much You Really Need

Just because a little is good for you doesn't mean a lot is better. If you're generally in good health, chances are you can easily get the vitamins you need through your diet. Here are the recommended daily amounts* and how to get them:

5,000 IU Vitamin A

A cup of kale, carrots, sweet potato, or butternut squash puts you well over the recommended daily amount.

B Vitamin Breakdown

1.1 mg Thiamin (B₁) A 1-cup serving of cooked egg noodles provides a third of your daily value, while a 3-ounce pork chop supplies a quarter.
1.1 mcg Riboflavin (B₂) A cup of milk or yogurt will meet one-third of your needs, while 3 ounces of beef delivers a quarter of the daily value.
14 mcg Niacin (B₃) A cup of canned tuna has 100 percent of the daily value; the same amount of cooked mushrooms provides one-third. One small chicken breast delivers more than half of your daily need.
5 mg Pantothenic Acid (B₅) Beef liver contains 5.6mg in just 3 ounces, but if you're not a fan, try ½ cup of mushrooms (2.6mg), half an avocado (1mg), or a cup of milk (0.9mg).

1.3 mg B₆ (a group of six compounds) A cup of canned chickpeas provides half of your B₆ needs. A 3-ounce portion of tuna gets you nearly half, and a similarly sized chicken breast provides a quarter.
30 mcg Biotin (B₇) One cooked egg has 10mcg; a 3-ounce pork chop or hamburger has about 4mcg.
400 mcg Folate (B₉) A cup of cooked lentils contains 358mcg, 1 cup of asparagus has 268mcg, and a small spinach salad (2 cups raw) has 116mcg.

2.4 mcg B₁2 (Cobalamin) A small helping of clams will provide more than 1,000 percent of your need for B₁2. And a small burger patty will get you just north of 2mcg. B₁2 is found naturally only in animal products, but vegetarians can get 100 percent of their daily value from fortified breakfast cereals.

75 mg Vitamin C Half a red bell pepper or one kiwi exceeds your daily needs.
600 IU Vitamin D A typical serving of salmon has about 400-600 IU. Milk is fortified with vitamin D to provide about 100 IU per cup.

15 mg Vitamin E A tablespoon of sunflower oil supplies 5.9mg. Snack on 2 tablespoons almonds to get nearly 5mg, or an avocado for about 2.7mg.

90 mcg Vitamin K Kale is spelled with a "k" for good reason: A half cup chopped provides more than 300 percent of the daily value. One cup of cooked Brussels sprouts or broccoli gets you 220mcg.
*Based on National Institutes of Health guidelines for adult nonpregnant women.

Related

• 5 Simple Tips For Eating Healthy With Easy Recipes
• See Our Complete Collection of Healthy Recipes

This article originally appeared in the December/January 2019 issue of Allrecipes Magazine.

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