Categories
Ketogenic Food Type 1 Diabetes

Helpful Recipe and Ingredient Substitutions to Alleviate Pica

If you haven’t guessed, I take my nutrition cues from the Weston A. Price foundation. I recommend reading their website before you criticize my dietary choices.

Here’s a simple definition of pica (I also have an article on the topic): cravings for junk food caused by a deep-seated nutritional deficiency in the body. It is only resolved by adequate nutrition in adequate quantities. Junk food is empty calories that makes you fat and inflamed, but does not remedy the deficiency your body has in any helpful way.

Keep in mind that I tried the conventional “medical wisdom” i.e. low-fat, high-carb, low cholesterol and salt diet for years and only experienced deteriorating health. Now things are improving after I threw all that nonsense out the window (liver enzymes, cholesterol level, A1C, etc – not that believe in the medical profession’s bloodletting system anyways).

  1. Popcorn: a good substitute is a scrambled egg, fried in quality oil (coconut, avocado, butter, tallow) with salt and whole garlic cloves. Be sure to salt generously and fry in a deep pan with a lot of oil.
  2. Chips: kosher pickles (unsweetened with 0 carbs), green olives, sliced cucumber with heavy salt.
  3. Pancakes: a chaffle (shredded cheese and egg and keto flour waffle). Top with a concentrated slurry of stevia powder and butter.
  4. Ice Cream: Make keto ice cream from heavy cream, allulose/stevia/erythritol, cinnamon, etc. You can make it with an ice cream machine or in a gallon zip bag using ice and salt and the freezer. Either way. This stuff is delicious and 0 carb!
  5. Peanuts: sacha inchi seeds, macadamia nuts, raw sunflower seeds
  6. Peanut butter: raw pumpkin seed butter
  7. Milk: If you’re not yet on raw milk, then make some macadamia nut milk fresh. You need only filtered water, nuts, a food processor/coffee grinder, and some cheese cloth. I drink this stuff unsweetened with some vanilla, and even dissolve turmeric into it. Try suspending nutmeg or cinnamon also.
  8. Eggnog: Just make your own keto version: raw egg, nutmeg, ginger, cloves, allspice, macadamia milk (unsweetened) and stevia.
  9. Milkshake: Use a scoop of your keto ice cream and use a “Nutrabullet” food processor or something to blend it up with some unsweetened macadamia milk and whatever spices you like. Avoid cacao, as it has carbs in it even unprocessed/pure.
  10. Latte: Make a keto latte: black coffee, generous heavy cream, stevia, spices, etc. It’s amazing.
  11. Potato Chips (again): organic roasted seaweed snacks from Costco (salty, nutritious and addictive). No carbs in the good ones, and you can even wrap your own sushi in it.
  12. Sushi: make your own from frozen wild salmon, tuna, etc. Use the seaweed snacks and maybe some avocado, cucumber, or cauliflower rice to roll it up. Don’t forget to get the lowest carbohydrate soy sauce you can find.
  13. Hamburger: Make a lettuce wrap using romaine lettuce. Be sure to mix your own patties by hand and use generous salt and spices to get a great flavor. Pan fried is quick and easy and highly nutritious. If you use a butcher, have them grind in some extra fat and organ meats to get more of a whole food nutritional boost.
  14. Chocolate Milk: Make your own with a glass of unsweetened macadamia milk (<1 carb), a heaping spoonful of unsweeted cocoa powder (1 net carb), and a generous amount of stevia. It takes a lot of stirring, but it does dissolve cold and tastes as delicious and refreshing as the Nestle garbage made with regular milk. Instead of tearing you down with sugar, this chocolate milk builds you up. If you’re not going super low-carb, then substitute the macadamia milk for raw goat or cow milk.

Long story short, you can turn any junk food you crave into a healthy nutritional powerhouse that nourishes your body and doesn’t make you fat. The key to not making you fat is that it is low-carb and still nutritionally dense, so it satisfies your pica at the root cause (nutritional deficiency). These snacks also have the benefit of being tastier than the things you were originally craving.

Categories
Ketogenic Food Type 1 Diabetes

Bread and Type 1 Diabetes

Contrary to popular perception, bread can be made of nearly anything. Remember the story of Jack and the Beanstalk, when the giant says “Fee fi fo fum, I smell the blood of an Englishman. Be he live or be he dead, I’ll grind his BONES to make my bread.”

I have never been able to shake the desire for bread and butter. For many years, I thought I would have to do without, because I only knew bread rich in carbohydrates (the cheapest source of nutrition, which thanks to processing is now nutritionally bankrupt and therefore unsatisfying). Now I have found how easy it is to use a coffee grinder to make my own flours, and a bread machine to easily bake my own fresh bread. “Bread is the staff of life” is another biblical truth.

My favorite ketogenic four is made from fresh ground hulled raw sunflower seed. It provides about a 1:1 ratio of healthy, heat-stable fat (high smoke point) to healthy protein. The net carbs are very low, so each slice of thick, hearty bread is probably under 1 net carbohydrate. It doesn’t seem to budge my blood sugar at all, and I slather it with butter and salt.

In the past I tried hulled raw pumpkin seed and raw walnut. But these contain therapeutic oils which are heat sensitive. The degradation occurs at even low baking temperatures over 200F. So I now stick to eating them raw in my mixed nut snacks.

Other good heat-stable flours can be made from sacha inchi seed, macadamia nut, and yes, bone. You just need a good way to reduce whole bones to a fine powder meal, such as a ball mill. I guarantee that eating this way will provide you rich, satisfying nutrition which means you can eat less and feel better day by day. Dried meat also works. Simply powder it in the food grinder or coffee grinder.

For more information about using dried meat as the foundation of your bread, read what I wrote about pemmican, or the Bread of The Wilderness in my article about Meal Spacing Strategy for Type 1 Diabetes. It’s really enlightening, and explains a little about the nutritional breakdown of the ideal food: 1:1 fat:protein.

You can also make delicious keto pizza crust this way. I never liked cauliflower crust, and don’t recommend it. My suggestions have the lowest carbs anyways, which is best suited to T1Ds. If you only have T2D then you can do ok on things like almond flour and coconut flour. Those aren’t low-carb enough for my taste though.

Baking is a fun hobby. Read my article on baking breads to get the full scoop.

Categories
Ketogenic Food Type 1 Diabetes

Top 19 Simple and No-Prep Keto Snacks for Type 1 Diabetes

  1. Green olives: who’s going to say that eating lots of olives is bad for you? I eat them like popcorn now, because they have only 1 carb and 1 fiber (0 net carbs) per serving of about 3 olives. I don’t worry about salt because I believe it is a myth that sodium chloride causes blood pressure dysregulation.
  2. Kosher Pickles: It’s the salt craving I am satisfying here. The first thing any rancher puts out is a salt lick for cattle. Seems like they’re onto something right? We eat often because we crave salt. Pickles give you salt and some vitamins without the carbs. Definitely no empty calories here.
  3. Salted Seaweed Packs: These are available in health stores and now in bulk at Costco. They are an addictive 0-carb snack with a nice 1:1 ratio of fat:protein from the avocado oil in which they are roasted and the natural protein in the kelp. Salty and delicious, and full of minerals like potassium.
  4. Mozzarella Cheese: I eat this by the chunk. You can also mix it with some pepperoncinis, garlic, olive oil, basil, oregano, and sliced cherry tomatoes for a tasty antipasto. I melt this onto my keto toast and pizzas also. 0 carbs.
  5. 0-0 Heavy cream (my way of saying 0 carbs, 0 protein: pure fat in other words), coffee, stevia, ginger powder, turmeric. This tastes like a latte but won’t budge blood sugar much at all. I drink this daily in the morning for sustenance. 0-0 heavy cream is a great secret recipe to make scrambled eggs creamy. Also works in other recipes.
  6. Raw sunflower seeds: A tasty snack by the handful. They’re also great for baking, and my preferred flour for pizza, sweet bread, and regular bread because they only have 1 net carb per ¼ cup. Grind them in a coffee grinder and bake (high smoke point means they’re safe for baking). Highly nutritious.
  7. Macadamia nuts: Probably the nut with the highest fat:protein ratio in existence, with only 1 net carb per ¼ cup. These nuts are expensive but give a great nutrient density that packs a super bang for the buck. You can also make your own flour from it in a coffee grinder (high smoke point good for baking) or some fresh macadamia milk by blending with water and filtering through cheesecloth.
  8. Avocados (salted with lemon juice, in sushi, out of the rind with a spoon and cinnamon, guacamole)
  9. Raw pumpkin seeds: Only about 1 net carb per ¼ cup. Pumpkin seeds contain an oil that is considered therapeutic. They taste great raw, especially mixed with sunflower, macadamia and other ketogenic nuts and seeds.
  10. Raw walnuts: Another tasty fatty nut with a natural oil considered therapeutic. Not to be roasted, because its oil is sensitive with a smoke point of as low as 200F. Raw prevents the threat of heat denigrating the therapeutic oil into toxins and carcinogens. 
  11. Canned sardines in olive oil: hear me out on these puppies. I eat them straight out of the tin. The bones are soft. It’s a soft-boned fish and the heads and organs are removed. I pepper the fish with some curry or garam masala or cayenne pepper seasoning and eat them with a spoon. The oil/water mixture is a tasty broth just like a soup. Very satisfying and they don’t budge my blood sugar. Close to being a whole food. For a whole food, eat the fish whole. Smoked has a nice flavor.
  12. Homemade sushi: (fresh-thawed Costco frozen salmon, seaweed snack, soy sauce, avocado or celery)
  13. Sacha inchi seeds: rare yet delicious to eat by the handful salted. They remind me of peanuts, but have 0 net carbohydrates. These seeds grow on vines in the East and are slowly gaining popularity in the West in ketogenic recipes and snacking.
  14. Salted cucumber slices: self-explanatory. I like the salty, crunchy texture and vitamin C boost.
  15. Celery stalks with raw pumpkin seed butter: fast and simple snack.
  16. Glass of unsweetened vanilla macadamia milk: Try it, you’ll like it. Macadamia milk has about 3g fat per 8oz serving, and can also dissolve turmeric powder for a little spice. It’s very hearty and delicious. It hits the spot for me when I want some nourishment, as it stifles that nagging hunger I get in my gut sometimes (pica).
  17. Keto toast with spread brie cheese, sliced white onion, and lox salmon
  18. Homemade keto ice cream: You buy an electric ice cream maker off of eBay for $25 or so (2022) and the ingredients are simple: fresh heavy cream, allulose (works a little better than erythritol), unsweetened almond or macadamia milk, and whatever flavors you want to add (I like Ceylon cinnamon, nutmeg, peppermint essential oil, etc.). Try substituting cold coffee for the unsweetened milk for a coffee iced cream.
  19. Fried eggs: Can’t beat the simple preparation of an egg fried in olive oil or coconut oil or avocado oil with some salt, smoked paprika, and maybe cayenne pepper. A great wh0le food that is rich in the full spectrum of minerals.
  20. Filtered water: Yes, sometimes you misinterpret a signal from your body as hunger which is really thirst. Drinking more water will rehydrate the thirst receptors and eventually you can rely on the thirst signal again to tell you when to drink. According to Dr. Rashid Buttar though, most people live in chronic dehydration and need to drink 1-2 fluid ounces per pound of body weight they have. I wrote an article on hydrotherapy also which you might find helpful in managing hyperglycemia.