Learning how to eat on this diet is a complete re-education, for many.
First, you should be mostly eating foods that don’t have an ingredient list. Foods that are ingredients themselves, like meat, eggs, veggies and healthy oils like butter, coconut oil and lard.
But most of us do use a few products that are processed.
Those products all have a nutrition label on the package, box or bottle.
In this article, I’m going to focus on products for coffee.
There are lots of other items I could pick, but “what to flavor my coffee with” seems to be a frequent question, so I’ll start here.
More Than Fat, Protein and Carbs
Most people living a lchf diet (low-carb high-fat) look at the label on a product to see what the carbohydrate content is.
They see the carbs are 1 or 2 grams and assume the product is okay for them to use on this diet.
But that’s not the whole truth and nothing but the truth. LOL.
What we really need to do is look at the ingredient list, but we don’t because it is often a collection of words most of us can’t pronounce and even if we could pronounce them, we’d have to have a degree in chemistry to know what they are.
The big food companies know this, they know that if you’re concerned with sugar, they can manipulate the “serving size” to make it look like their product is low in carbohydrates.
Or they can use other types of sugar so they can legally call their junk “sugar free”.
Sugar Free Doesn’t Mean Carb Free
Now let’s look at the ingredients:
Sugar Free Corn Syrup
Corn Syrup is the second ingredient.
The government defines “sugar” as a thing called “sucrose” which is made from two types of carbohydrates: half fructose, half glucose.
Any other sweet thing that ANY NORMAL person would recognize as “sugar” can be legally called “sugar free” because the “corn syrup” does not fit the legal definition of “sugar”.
That’s not all, oh no, not by a long shot.
Look at the 5th ingredient in the picture above.
Maltodextrin is a cheap carbohydrate, made from starches, that is used in sugar substitutes to bulk them up (More on that in a minute).
It has a higher glycemic index than sugar itself:
The glycemic index is a measure of how a food effects your blood sugar.
Maltodextrin has a glycemic index of 110
Regular old table sugar has an index of 65
In other words, Maltodextrin will raise your blood sugar more than sugar itself. The reason they use it is because it can be fluffed up and therefore is less dense, less heavy, than sugar.
Maltodextrin is the first ingredient in a very popular “sugar substitute” called “Splenda”.
It is only in the powdered version of Splenda. You should NOT be using the powdered “big bag” version on a daily basis. If you do use it, reserve this for special occasion recipes only.
It is also not in another popular sweetener: Stevia.
This brand Truvia, doesn’t have maltodrextrin.
This stuff is very bad. Every time you see “partially hydrogenated” or “hydrogenated” on a food label, it should make you put down that product and NOT BUY it.
This two dollar word “hydrogenated” really means it is a “Trans Fat”.
Trans Fat is bad for you, it raises your LDL bad cholesterol and lowers your HDL good cholesterol.
On this diet, you need to avoid all vegetable seed oils, like canola, vegetable, soybean, corn and cottonseed oil.
By the way, I like wearing clothes made out of cotton, but I don’t want to eat the oil from a cotton seed. I know none of my ancestors ever did that either, but if you’ll read labels, cottonseed oil is in everything.
That’s what Crisco is made out of – cottonseed oil. Don’t use it at all, don’t even feed it to your pets.
Agave is another thing you don’t want to use in your coffee.
Not just the brand I have pictured, but any agave.
Unlike regular sugar, which is 50% fructose, agave can have up to 90% fructose.
Dr. Oz, the TV doctor who I don’t watch, made this stuff popular because it has a low glycemic index, but guess what, it is made of the type of sugar called “Fructose” that Dr. Robert Lustig has taught us is terrible for your liver and causes your triglycerides (fat in your blood) to increase. Do not use it.
See this article:
“Fructose: Alcohol Without The Buzz” by Dr. Robert Lustig
Here’s Dr. Lustig’s famous video about Fructose:
What Do I Use in My Coffee:
I use Heavy Whipping Cream and DaVinci Syrup:
DaVinci has liquid Splenda in it.
I know sucralose (the sweetener in Splenda) is controversial in our community, but if using an artificial sweetener can help you make the transition to a healthier life, then I say do it.
None of us are 100%, try your best to get your diet as high in real foods as possible and I think you’ll be just fine.
Dr. Bernstein, tells people to stay completely away from any POWDERED artificial sweetener, and stick with liquid versions, with the exception of stevia brands. He specifically mentions Da Vinci Syrup as Okay and that’s why I’ve used it.
Butter In My Coffee?
Yes and maybe some coconut oil too.
Another good option is using butter and or coconut oil in your coffee.
This is called “Bulletproof” coffee and is very good. If you’ve never tried it, I’m sure it sounds weird, but it is very good and will give you a nice energy boost full of healthy fats, which are very good for your brain and guts.
Here’s a link to learn how to make it.
One last thing about labels and coffee.
I’m weird and sometimes like to eat a little spoonful of peanut butter while drinking my coffee. I don’t put it in the coffee, just enjoy eating the peanut butter off the spoon like a lollypop, LOL.
Back to labels, look at the difference in these two peanut butters.
The one on the right is the one I use, Smucker’s Natural Peanut Butter. If you see it at the store, it will have a half inch of oil sitting at the top of the jar, it looks gross, but it’s so good.
All you have to do is take a hand blender and stir it up, then put it in the frig and the oil will stay blended. It’s really good as a snack and you won’t miss the junk in regular peanut butter. BTW, don’t go crazy and over eat it, it’s just a little snack or treat.
Read the labels.
They call me Butter Bob, but . . .
There’s something more to my story than Butter.
You Can See My Before and After
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Most diets cause you to use “will power” to eat less, but this doesn’t work for long for most people. The LCHF (low carb/high fat) diet turns off the “out of control hunger urges” that you’ve struggled with all your life and gives you control, gives you freedom without using “will power”. This will enable to do what is called “intermittent fasting”.
Intermittent Fasting or Short-term fasting.
Information on this site is provided for informational purposes only and is not meant to substitute for the advice provided by your own physician or other medical professional. Individual Results may vary.
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