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[11] 7. ) AnchoviesPopular, tiny, and oily, anchovies are typically eaten in small portions, stuffed in olives, rolled around capers, or used as a topping for salad or pizza. Anchovies are potent and used to flavor a range of dishes and sauces, including remoulade and Worcestershire sauce. Boned anchovies are a good source of calcium. Selenium, niacin, and omega-3s can also be found in anchovies. 3. 5 ounces (100 grams) of anchovies give you 2,113 mg of omega-3s! [12]fennel saladDelicious Recipesburger saladbrussels sprout saladketo crab cakesbroccoli rabe saladfathead pizza recipefennel saladDelicious Recipesburger saladbrussels sprout saladketo crab cakesbroccoli rabe saladPreviousNext 8. ) CaviarMost people consider caviar a luxurious delicacy only to be eaten on special occasions or used in smaller quantities as a garnish, taster, or starter. Caviar is essentially fish eggs (roe). Caviar has a high content of choline and provides 1,086 mg of omega-3s per tablespoon (14. 3 grams).
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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. Pectin is a soluble fiber your body can’t digest, and it doesn’t spike insulin or blood sugar levels. Pectin is unlikely to cause a blood glucose response, but blood testing is always the way to go to be sure if a product or ingredient is truly ketogenic or not. Ketone testing allows you to check your ketone and blood glucose levels after consuming the product. Is Pectin Keto FriendlyFiber is a type of carbohydrate, but your body can’t digest it and break it down into glucose. Instead, fiber passes through your digestive system and is excreted. Because fiber isn’t broken down into glucose, it doesn’t spike your blood sugar levels like other carbs. This is why most people subtract fiber from the total carbohydrate count when calculating net carbs. Some fibers aren’t considered a true fiber, such as isomaltooligosaccharides (IMOs), which are partially digested and can have some impact on blood glucose levels. [6] [7]Since pectin is a soluble fiber, it’s considered a true fiber that isn’t likely to increase blood sugar levels and kick you out of ketosis, particularly if you consume it in moderation.
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) SatietyIf you’re a sneaky snacker on your keto diet, you might
want to consider adding flaxseeds to your meals or beverages to ward off hunger pangs. One study revealed adding 2. 5 grams of flax fiber to a drink decreased feelings of hunger and appetite. [22]Flaxseeds might boost satiety due to the soluble fiber content. Soluble fiber slows digestion in the stomach and triggers hormones that control appetite and make you feel full. [23] [24]Suppressing hunger and increasing feelings of fullness could be helpful for weight control. 10. ) VersatilityYou can add versatile flaxseeds or flaxseed oil to a range of common ketogenic foods, for example: Dress your salad with flaxseed oilAdd flaxseeds to your water or smoothie and drink itAdd flaxseeds to water as an egg substituteMix flaxseeds
into a keto yogurtBake them into delicious keto baked goodsSprinkle a tablespoon of ground flaxseed over your cold or hot keto breakfast cerealFlaxseed Tips and RecipesSo now that you know all of the benefits of flax seed, you might be wondering how to incorporate more into your diet. Here are some helpful tips and recipes!Flaxseed oil is typically extracted by cold pressing, and the oil is sensitive to light and heat. It’s best to keep your flaxseed oil in dark glass bottles and store it in a dark, cool place like your kitchen pantry or cabinet. Flaxseed oil isn’t suitable for cooking at higher temperatures, but there are other keto-friendly oils available.
