Considering Keto & Low-Carb Living

Lower-carbohydrate diets have been seen in various forms throughout history, dating back to ancient Greece as a treatment for epilepsy. Today, low-carbohydrate diets are still being studied and trialed to understand their potential for assisting people with epilepsy, Alzheimer's, autism, Parkinson's, polycystic ovarian syndrome and type 2 diabetes, among other health conditions.

Some of the most common "low-carb" diets you may have heard of are the ketogenic (keto), Atkins and paleo diets. In general, they center around a diet of whole foods low in carbohydrates and sugar and high in protein.

However, the keto diet differs from more traditional low-carb diets. It puts greater emphasis on a higher consumption of fat, a decreased amount of carbohydrates (including sugars) and a slightly higher level of protein.

There are several versions of the keto diet. It typically suggests that approximately 70-80% of calories should come from fat*, compared to the 35% or less recommended by the American Heart Association. A mere 5-10% of the diet is comprised of carbohydrates, versus the 45-65% of calories advised by the Institute of Medicine. Protein should be approximately 15-25% of your calories.

*Choose healthful fats, such as nut and seed oils or butters, olive oil, avocados and fatty fish, such as salmon, tuna and trout.

When the body doesn't have enough carbohydrates (glucose) to use for energy, it turns to fat, including stored fat, as its primary source. When fat is broken down, ketones are formed, which become the body's fuel. This process is called ketosis. It takes several days for your body to adjust to relying on fat as its energy source. Tracking fat and carbohydrate intake is crucial in gauging whether or not your body goes into a state of ketosis. The production of increased ketones during ketosis closely mimics the body's effects from fasting.

Consult your health care provider before making this type of dietary change to ensure it will be safe for your body. The best proportions of fat, carbohydrate and protein can differ between people, depending on your current body composition and health status.

Naturally, there are pros and cons to any diet or lifestyle change. Some of these items are more likely with longer-term adherence to the diet.

Produce

• fresh and local fruits and vegetables
• bulk nuts, seeds and snack mixes
• Kowalski's Fresh Salsa
• Kowalski's Guacamole

Frozen Foods

• frozen vegetables, such as green beans and peas
• Cappello's Almond Flour Crust Pizzas
• CauliPower Cauliflower Linguine and Pappardelle Pasta
• Green Giant Riced Cauliflower and Zucchini Noodles
• "Keto Pint" No Sugar Added Ice Cream

Dairy

• Crystal Farms Cheese Wraps
• Outer Aisle Cauliflower Sandwich Thins
• Egglife Egg White Wraps
• Dannon Two Good Greek Yogurts
• Kowalski's Salted and Unsalted Butters
• Philadelphia Cream Cheese 
• other cheeses, such as Parmesan, Cheddar and Swiss

Grocery

• Brownberry Keto Bread
• Birch Benders Keto Pancake & Waffle Mix
• Simple Mills Almond Flour Chocolate Muffin & Cake Mix
• Kashi GO Keto-Friendly Cinnamon Vanilla Cereal
• Sonoma Creamery Parmesan and Pepper Jack Cheese Crisps
• From the Ground Up Cauliflower Everything Crackers 
• Allulose sweetener
• Swerve Sweetener
• Madhava Coconut Sugar
• Bragg Nutritional Yeast (Its nutty flavor is often compared to Parmesan cheese. Try it sprinkled on eggs, popcorn, toast or salads, or mix it into soup or cottage cheese!)
• Arrowroot (for thickening sauces, stews and soups)
• Lily's Dark Chocolate Baking Chips
• Almond flour
• Coconut flour
• Vital wheat gluten high-fiber flour blend

Deli

• Kowalski's rotisserie bone-in wings and drumsticks
• pre-grilled chicken breast and salmon filets (from the Grab & Go Case)
• Roasted Buffalo Cauliflower with Kowalski's Buttermilk Ranch (from the Grab & Go Case)
• Kowalski's Punch of Protein Snacker (from the Grab & Go Case)
• meat and cheese cubes (from the Grab & Go Case)
• various lettuce wraps (from the Grab & Go Case)
• Superfoods Salad (pictured)
• Crunchy Curry Slaw (from the Grab & Go Case)
• Kowalski's Signature Chimichurri Sauce (from the Grab & Go Case)
• Kowalski's Signature Salsa di Parmigiano Spread or other Signature Spreads (from the Grab & Go Case)
• Kowalski's Hummus, such as Roasted Garlic or Coconut Curry (from the Grab & Go Case)
• Kowalski's Signature Pomodoro Sauce (from the Grab & Go Case)