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Should I eat that? Is that keto? Pectin is one of the latest fibers available as a supplement and added to a range of products, some of which are touted as keto-friendly. So, what exactly is pectin and is it truly keto?What is Pectin?Pectin is a soluble fiber derived from plants. It’s known as a polysaccharide–a long chain of indigestible sugars. Pectin is unique because when it’s heated with liquid, it expands and takes on a gel form. [1]Pectin gels in your digestive tract, which has been shown to provide a range of health benefits. Pectin products are usually derived from citrus or apple peels. 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.
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1. That being said, heavy cream should be consumed in smaller quantities as compared to the previously mentioned plant-based milks. All of those milks have a high water content, meaning they are less dense, but also less calorically dense. 1 fluid oz of heavy cream (remember, 8 oz are in a cup) contains 101 calories, 11g of fat, 1g of net carbs, and 1g of protein. [5]ketogenic diet milk alternativesMilk to Avoid On KetoRegular Milk (Dairy, Cows Milk)Traditional cows’ milk is high in lactose. Lactose is a carbohydrate, specifically a disaccharide, that is broken down into glucose and galactose.
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[1] [2] omega 3 fatty acids epa dha alaALA (alpha-linolenic acid)The most common omega-3 fatty acid in a standard American diet is ALA or alpha-linolenic acid. ALA is a necessary precursor of EPA or DHA, and it’s typically present in plant foods
like kale, spinach, soybeans, walnuts, and seeds like chia and flax. It’s also present in some animal fats. Seed oils like canola (rapeseed) and flaxseed oil have a high content of ALA. In humans, this conversion process is inefficient, and only a minor percentage of ALA is actually converted to EPA and even less into DHA. ALA that isn’t converted to DHA or EPA is stored or used as energy. [3] [4] [5] Observational studies have associated a diet high in ALA with a reduced risk of death from heart disease. On the
other hand, some studies show an increased rate of prostate
cancer. [6] The heightened prostate cancer risk wasn’t linked to the other main omega-3 types, DHA and EPA, which actually seem to be protective against prostate cancer. More studies are needed to obtain a clearer conclusion. [7] EPA (eicosapentaenoic acid)Chronic low-level inflammation is a known driver of several diseases.
