fiber content in 10 gr of flax meal
Cruciferous veggies are an excellent option when you’re following a
ketogenic diet because they have plenty of dietary fiber and nutrients to keep you feeling fuller for longer but little carbohydrates to threaten the state of ketosis. A 100-gram serving of cooked Brussel sprouts provides 4. 5 grams of net carbohydrates. [1] A 100-gram serving of raw broccoli has around 4 grams of net carbohydrates. [2] It’s hard to overeat filling veggies like these, particularly when you’re eating them along with some good quality high protein foods like a roast chicken. Broccoli makes a surprisingly appetizing replacement for traditional grain-based pasta or rice. Enjoy these lamb chops with onions and broccoli or this keto broccoli cheddar cheese soup! Cabbage is also a lovely addition to a stir fry: try these keto
stuffed cabbage rolls or this healthy red cabbage ginger sauerkraut. Consuming a diverse range of foods has been proven to improve the health of your gut microbiome–the trillions of advantageous bacteria, fungi, and viruses present in your digestive system. [3] [4] Some bacteria are pathogenic and associated with disease, but many
others are beneficial for the immune system, heart, weight, and other aspects of health. Eating foods high in fiber and prebiotics, such as artichokes, can improve the diversity and health of your gut microbiome. [5] [6] [7]Best Leafy Greens for KetoAmong the most keto-friendly green veggies are leafy greens, such as:LettuceSpinachArugulaCollard greensSwiss chardDon’t think of leafy greens as limited to salads; you can conjure up all kinds of interesting dishes containing greens, like stir fries, stews, and soups.
This is where coconut aminos come in. Coconut aminos make a delicious alternative to soy sauce that’s also surprisingly similar to soy sauce in flavor and texture. So, what is coconut aminos and what are the best ways to use them on a keto diet?What Is Coconut Aminos?Coconut aminos refers to a dark-brown seasoning sauce derived from the fermented sap (coconut-blossom nectar) of coconut palm and sea salt. The salty, savory liquid is used to make a range of food products, many designed as replacements for soy sauce. Coconut aminos doesn’t actually taste like coconut at all, and has a color and consistency similar to light soy sauce. Coconut aminos in spoon on tableNutritional Value of Coconut AminosCoconut aminos is soy-, wheat-, andgluten-free, so it’s often the go-to sauce for those with dietary restrictions. The liquid is fermented coconut palm sap, so it doesn’t have the same nutritional profile as fresh coconut or other versions of coconut. The coconut sap used to make coconut aminos also contains a number of micronutrients. A recent study showed that coconut sap containspotassium, magnesium, zinc, and beneficial polyphenolic and antioxidant compounds. [1]Benefits of Coconut AminosStudies are required to reach a clearer conclusion about the health benefits of coconut aminos. Some proponents believe it couldreduce the risk of heart disease and promote weight loss, but research is lacking.