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Surprisingly, pectin contains almost zero calories or nutrients. One fluid ounce (29 grams) of liquid pectin provides one gram of carbs, one gram of fiber, zero grams of fat and protein, and only three calories. Powdered pectin is similar. [2] [3]Pectin is mostly used as a thickener and commonly added to homemade and commercially produced jellies, jams, and preserves. It’s also used as a stabilizer in drinkable yogurt and flavored milk. You can purchase pectin as a soluble fiber supplement, a light-brown or white powder, or a colorless liquid. It’s vegan-friendly and gluten-free, and it’s often used in the time-release coatings of various medications. [4] Soluble fiber is dissolved in water and might help improve blood sugar and blood pressure, slow digestion, promote a healthy weight, reduce the risk of heart disease, and lower triglyceride and cholesterol levels. [5]Is Pectin Keto-Friendly?All of the carbs and calories in pectin come from fiber, making it a keto-friendly choice. Be diligent because some brands, usually called pectin dry mixes, have sneaky added sugars and calories. Many keto-friendly products now use pectin, like Lily’s keto gummies.
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[7] [8]3. 5 ounces (100 grams) of oysters provides 435 mg of omega-3s! 4. ) SardinesYou either love sardines, or you don’t. These small, oily fish are usually eaten as a snack, delicacy, or appetizer. They’re a convenient, nutritious, fatty keto food for when you’re on the go. You might be surprised to hear sardines contain almost every nutrient your body needs. You can obtain 96% of the RDI for selenium, 24% for vitamin D, and over 200% for vitamin B12 if you eat just 3. 5 ounces (100 grams) of drained sardines! When it comes to omega-3s, you can find 1,480 mg in 3. 5 ounces (100 grams) of sardines. [9] 5. ) Cod Liver OilThe livers of codfish are extracted to make cod liver oil.
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1 Tablespoon (about 7 grams) of
flaxseeds contains 1. 3 grams of protein, 1. 9 grams of fiber, and 1,597mg of omega-3s! You can also get 8% of the RDI for vitamin B1, 7% of the RDI for magnesium, and 4% of the RDI for phosphorous. 2. ) FiberThe health benefits of fiber are no secret, and flax seeds contain two
types of dietary fiber: soluble and insoluble. You can obtain 3 grams of fiber in just one tablespoon of flaxseeds, which is an estimated 8-12% of the RDI for men and women. Bacteria in the large bowel ferment the fiber in flaxseeds and improves bowel movement regularity. Fiber is also useful for improving irritable bowel syndrome and preventing constipation. [2]types of fibers- benefits of flax seed3. ) CholesterolYou might not know that flaxseeds can lower
cholesterol levels. Research shows people with high cholesterol who consumed 3 tablespoons of flaxseed powder every day for three months
experienced a reduction of ‘bad’ LDL cholesterol by almost 20% and total cholesterol by 17%.
