 Unless you follow a ketogenic diet, chances are your diet is high in carbohydrates. Most of these carbohydrates consist of starches, which are composed of long glucose chains. While regular starch is quickly digested and absorbed into the body, resistant starch is not as readily absorbed.1 In other words, it resists digestion. Hence, the term “resistant starch.” Resistant starches often function like prebiotics or soluble fiber. Foods composed of resistant starches move undigested through the stomach and small intestine to the colon, where gut bacteria can feed on them and convert a portion of them into beneficial short-chain fatty acids, such as butyrate.2-4 What’s so super about slow-release carbohydrates? Digestion benefits aren’t the only reason to take a closer look at resistant starches. Resistant starches have been shown to have numerous health benefits. For example, similar to soluble fiber, resistant starch consumption can have a “second-meal” effect by increasing the feeling of satiety, thus potentially helping people eat fewer calories.5-7 Adding foods high in resistant starches may also lead to improved insulin sensitivity.8 Some research suggests it may improve postprandial blood sugar levels9,10 A recent study compared the effects on blood sugar levels, over 90 minutes, with a proprietary resistant starch, known as UCAN SuperStarch® versus an oral glucose drink. The data indicated the oral glucose showed the typical “sugar spike” followed by a drop in blood glucose levels. On the other hand, the UCAN SuperStarch® provided a sustained glucose response without the sharp spike or crash in blood sugar.11  Resistant starch sources
Looking to ingest more resistant starch? It’s easy to get ample amounts of resistant starch through dietary intake. Foods high in resistant starch include potatoes (except sweet potatoes), green bananas, legumes, cashews, and some grains, including whole grains, oats, and rice.12,13 Note that some people find a diet high in resistant starch may cause stomach discomfort. Cook and cool! After cooking rice and potatoes (although not sweet potatoes), simply wait to eat these items until they have cooled completely. Cooling is important, as it converts some of the starch into resistant starch, allowing it to pass unchanged through the intestinal tract and providing fuel for the “friendly” bacteria in the colon. As always, make sure to discuss any dietary changes with your healthcare practitioner first! References:
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 “I’m addicted to sugar.” We’ve all heard or thought this before. Considering the American palate for highly processed, overly sweetened foods and the ubiquitous nature of sugar in advertising, we see evidence of a concerning shift. Sugar’s role in the American diet has moved beyond a character actor and into a starring role. Further, as discussed in the previous post, Sugar. How Much Is Too Much?, we consume far more sugar than is recommended for our health. But the question remains—are we addicted? More please: How sugar affects the brain While an ICD-10 code for “sugar addiction,” has yet to be established, an increasing body of research tells us that sugar has addictive effects on the brain.1,2 Like sex and drugs, consuming sugar stimulates the release of dopamine, a neurotransmitter that gives us a sense of euphoria and controls the reward and pleasure centers in the brain. But what may have evolved as a survival mechanism has gone rogue. The caveman sweet tooth From an anthropological perspective, we are hard-wired for sweetness. The pleasing taste of sweet foods was a conditioned reward, one which could increase early man’s survival odds. In times of food scarcity, a preference for more nutritionally dense foods might have provided the energy required to continue the hunt, outrun a predator, or simply avoid starvation. Flash forward a few hundred thousand years, and sugar is exponentially more abundant. Consistent intake of concentrated sugar can lead to changes in the brain’s dopamine receptors. Similar to increased drug or alcohol tolerance, over time, more sugar is needed for the same “high.” Cookies and cocaine So, the more you eat, the more you want. But, as for being “addictive” per se, animal studies have shown sugar consumption to have drug-like effects. These include sugar-related bingeing, craving, tolerance, and withdrawal. In fact, according to a Connecticut College study, Oreo cookies cause more neural activation in the brains of rats than cocaine.3 Taking control For many individuals, the only way to stop over consuming sugar is to stop the cravings. But the only way to end the cravings is to stop feeding them with sugar. So, in addition to cutting out the obvious forms of sugar—candy, baked goods, etc.—it is important to be aware of the less obvious forms of sugar in your diet. Over the course of a day, small quantities can add up, keep your cravings alive, and thwart your efforts to take control of sugar. So become a sugar sleuth. Here are five tips to get you started. 5 Tips for Identifying Added Sugars1. Beware of marketing geared toward dieters
2. Read ingredient labels, especially the first three ingredients
3. Beware of alternate forms and names for sugar
The journey to a healthy relationship with sugar starts with awareness. Watch for the next post in this series, which will feature strategies for taking control of sugar. References
 It’s not all fun and games when you’re living the low-carb lifestyle—but sometimes, it can be! Read on for a list of low-carb cocktails you can enjoy while following a ketogenic diet plan. First, here’s a simple rule of thumb: when consumed in moderation, any hard liquor can be considered acceptable by keto standards—either by itself or with plain, sugar-free sparkling water. Many sparkling waters contain zero everything, including calories, sugar, sodium, and, of course, carbs; just make sure you check the label or ask the bartender. For extra flavor, fresh lemon or lime juice is always acceptable. Whether you’re at home or at happy hour, these seven “ketolicious” cocktails won’t disappoint.  Vodka Soda: A simple, low-carb favorite.
What you’ll need:
Some like it sweet You don’t have to sacrifice sweetness in your low-carb cocktail fix. Each serving of this ketogenic simple syrup contains just 2 net carbs. What you’ll need:
Remember: If you choose to indulge in alcohol, it should always be in moderation. Enjoy responsibly. With all the keto-friendly cocktail options out there, you have yet another reason never to feel like you’re missing out on anything. Cheers!  The ketogenic diet has helped countless people who have struggled with managing their weight. But it is a diet that has now been split into two different diets: one diet’s been around for over 100 years; the other is a new spin for modern eating habits: How do you decide whether eating clean versus dirty keto is the right diet for you? Compared to the Standard American Diet (SAD), clean keto is not only used to help people lose weight, recent studies have also demonstrated it hosts a variety of health benefits that don’t include weight loss: Clean keto can help increase energy levels, promote brain function, and support athletic performance—for both professionals and amateurs alike.1 Those who have experienced the benefits of clean keto are understandably curious about the latest version of the diet, known as “dirty keto,” and how it holds up against eating clean. Let’s take a closer look.
Keeping it clean. The clean keto diet is based on the idea that eating a fixed macronutrient breakdown of mostly healthy fats, high-quality protein in moderation, and restricted carbohydrates (less than 50 grams per day) provides your body with the fuel you need to lose body fat without hunger, weakness, and fatigue.2 The reduction in carb intake puts your body into a metabolic state called “nutritional ketosis.”3 During this nutritional ketosis, your body no longer relies on glucose as a primary energy source. Instead, your liver converts fat into ketones–which are a great source of fuel for both your body and brain. Ketones also increase the brain-derived neurotrophic factor (BDNF), which works to support your brain’s existing neurons while encouraging new neuron and synapse growth.4 On the clean keto diet, you get most of your calories from healthy fats found in foods like avocados, grass-fed butter, olives, olive oil, coconut oil, nuts, and seeds. However, keep in mind that some nuts and seeds are better than others. You’ll want to choose those that are high in fats and lower in carbs; brazil nuts, almonds, walnuts, chia seeds and flaxseed are all good options. You can also eat all of the nonstarchy, leafy vegetables you want, as well as other low-carb vegetables like broccoli, peppers, cauliflower, green beans, asparagus, cucumber, and zucchini. In moderation, eat protein in the form of grass-fed meats, pasture-raised poultry, cage-free eggs, and wild-caught fish. Finally, if you want to reach for something sweet, 90% dark chocolate is your best option. On the list of what not to eat? For starters, remember that the clean keto diet restricts the intake of carbohydrates to achieve a shift from glucose to ketones as a primary fuel source. In order to avoid food high in carbs, limit fruit consumption—as it’s higher in sugar content–and forego fruit juice altogether. You should also avoid grains or starches such as rice or pasta, beans or legumes, root vegetables, and any low-fat or diet products, as they are typically highly processed and high in carbs. Let’s talk dirty (keto)Dirty keto follows the same macronutrient breakdown of fats, protein, and carbs as clean keto, with one major difference: It doesn’t matter which foods those macros come from. That is to say, on the dirty keto diet, instead of choosing good fats, like wild-caught salmon, grass-fed butter, and avocado, you eat a fast-food burger (without the bun), processed cheese, and pork rinds. Can you lose weight by following the dirty keto diet? Possibly. But the benefits halt there—and there are remarkable health drawbacks from the dirty keto diet that you should be aware of, too. For starters, this keto diet is missing vital micronutrients like vitamins, minerals, and enzymes that are necessary to your overall health. Furthermore, processed foods are usually high in sodium, which can lead to bloating and inflammation. You’re also more likely to regain the weight you lost and experience more cravings and less satiety. Dirty keto foods can trigger these cravings, bloating, and feelings of withdrawal which are symptoms commonly associated with what is known as the “keto flu.” You are what you feed your brainIn a healthy digestive system, the cells that form the paper-thin lining of the small and large intestines are packed very closely together. In fact, they’re so close that under normal, healthy conditions, only digested food (solutes) and water—can and should—enter the bloodstream. But when there is intestinal inflammation or inappropriate dietary intake, the tight junctions of the gut lining can easily be disrupted and become too porous. Diets high in chemical-laden processed foods—such as those often consumed on the dirty keto diet—can damage the gut lining and force it to become more permeable. These same factors also affect the balance of both the trillions of beneficial and harmful bacteria in the gut. When this balance is disturbed, harmful bacteria can get the upper hand and cause an increase in gut permeability. The result is intestinal hyperpermeability, or “leaky gut.” This condition can allow toxins, bacteria, undigested food particles, and other undesirable gut contents to enter the bloodstream and circulate to the rest of the body, including your brain. Not only does your gut affect your mental state in how you feel physically, but the reverse is also true: Your mental state affects your gut and gut health. This makes following the clean keto diet a better choice for your brain’s health. While dirty keto follows the same macronutrient breakdown as clean keto, there are marked differences in the two diets and their respective impacts on the body (and brain). A dirty keto meal can be a placeholder while you’re in a pinch, but it shouldn’t be part of an ongoing healthy eating regimen. Instead, by following a clean keto diet, you’ll not only find success losing weight and gaining energy, but you’ll also provide your brain with longer-lasting, healthier fuel. References:
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