A new the series is about to begin. I will talk about different seeds. Before I start the introduction, let me share your thoughts on the ketogenic diet and some of the risks. A few years ago I joined a ketogenic group. Some of the things they do were strange to me, the rate at which eggs were eaten was alarming, you had to abstain from eating carbs, you couldn’t eat all the fruits because some of them had too much sugar, it had to buy sweeteners, psyllium husks and other things that were quite expensive. Besides the fact that the diet could almost break a bank vault, I noticed that some people’s responses were unappealing. Some women were coming back to say they had passed out and I think it must have been due to a reduction in their blood sugar. So I stopped!
So what is this ketogenic diet? This is a low-carb, high-fat diet commonly used for weight loss. Restricting carbs and increasing fat intake can lead to ketosis, a metabolic state in which your body relies primarily on fat for energy instead of carbs. However, the diet also comes with risks that you should be aware of. Let’s see the risks:
Lead to the keto flu: Carbohydrate intake on the keto diet is usually limited to less than 50 grams per day, which can be a shock to your body. As your body depletes its carbohydrate stores and switches to using ketones and fat for fuel at the start of this diet, you may experience flu-like symptoms. These include headaches, dizziness, fatigue, nausea, and constipation, due in part to dehydration and electrolyte imbalances that occur as your body adjusts to ketosis.
Can stress your kidneys: High-fat animal foods like eggs, meat, and cheese are staples of the keto diet because they don’t contain carbs. If you eat a lot of these foods, you may have a higher risk of kidney stones. This is because a high intake of animal foods can make your blood and urine more acidic, leading to increased excretion of calcium in your urine. Some studies also suggest that the keto diet reduces the amount of citrate released in urine. Since citrate can bind to calcium and prevent the formation of kidney stones, reduced levels of it may also increase your risk of developing them. Additionally, people with chronic kidney disease should avoid keto, as weakened kidneys may be unable to eliminate the acid buildup in the blood resulting from these animal foods. This can lead to a state of acidosis, which can worsen the progression of chronic kidney disease.
May cause digestive issues and changes in gut bacteria: Because the keto diet restricts carbs, it can be difficult to meet your daily fiber needs. Some of the richest sources of fiber such as carbohydrate-rich fruits, starchy vegetables, whole grains, and beans are eliminated from the diet because they provide too many carbohydrates. As a result, the keto diet can lead to digestive discomfort and constipation. A 10-year study of children with epilepsy on a ketogenic diet found that 65% said constipation was a common side effect. Plus, fiber feeds the beneficial bacteria in your gut. Having a healthy gut can help boost immunity, improve mental health, and reduce inflammation. A low-carb diet that lacks fiber like keto can negatively affect your gut bacteria.
Can lead to nutrient deficiencies: Some studies suggest that keto provides insufficient vitamins and minerals, including potassium and magnesium. Over time, this could lead to nutrient deficiencies.
May lead to dangerously low blood sugar levels: Although low-carb diets have been shown to improve blood sugar control in people with diabetes, they may also increase your risk of hypoglycemic episodes, particularly if you have type 1 diabetes.
May affect bone health: The keto diet can lower your bone mineral density and trigger bone breakdown over time.
May increase your risk of chronic diseases and premature death: Although research is mixed, some evidence suggests that low-carb diets that focus on animal foods may lead to higher death rates from heart disease, cancer and more.
Before the keto diet became popular, people lost weight easily. You can eat your regular food while losing weight. If you must follow this diet my advice is that it should be done in the short term as the downsides are too huge when done over time.
Let me talk about seeds now. Despite their small size, the seeds are known to be super nutritious. They are a nutrient powerhouse and can be consumed daily for a myriad of health benefits. With a high amount of fiber, fats, vitamins, minerals and antioxidants, the seeds are known to be extremely versatile and can be incorporated in any way into any dish. Most seeds are rich in protein, healthy fats, fiber and minerals (such as magnesium, potassium, calcium, plant iron and zinc), vitamins B1, B2, B3 and vitamin E. oilseeds also contain antioxidants that prevent fats from going rancid. too fast. When eaten as part of a healthy diet, the seeds can help lower blood sugar, cholesterol, and blood pressure. Unfortunately, they are often overlooked for their much more glamorous cousin – walnuts.
According to Kate Patton, RD, Registered Dietitian, “Seeds are good sources of healthy plant-based fats, fiber and minerals and for such a small package, the impacts on your body are huge.” “Seeds…are little packets of energy, protein, and nutrients,” says Debbie Petitpain, MS, RDN, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Registered Dietitian Kristen Smith, MS, RDN, LD, agrees, saying “seeds are an easy way to include a source of heart-healthy plant-based protein in your diet.”
Here are the reasons why you should incorporate them into your diet:
- They are a good source of dietary fiber which slows down the rate of digestion and keeps your digestive system on track.
- They provide you with good fats, which nourish blood cells and help maintain brain function.
- Together with nuts, they reduce inflammation levels in the body, which prevents aging and reduces the risk of heart disease.
- They contain plant sterols that help control cholesterol levels and reduce the risk of cancer.
- They are rich in trace elements such as selenium, magnesium, copper and zinc which are necessary for our body.
- Overtime and eaten regularly, the seeds can help prevent weight gain
- They optimize digestion
- They improve immunity
- Less anxiety
- Reduces inflammation
- Increases cognitive ability
- Less risk of diabetes
- Stimulates growth and development
- Prevents chronic diseases.
Over the months, the discussions focused on seeds such as sesame, soybeans, etc. This new series will look at non-native seeds such as flax seeds, chia seeds, sunflower seeds and more. I will also talk about our own local seeds. So, let’s go on a journey to reap the benefits of these little superfoods and tiny nutrient powerhouses.