Every once in awhile you see different diets and lifestyles enter the market that promise to change your life. These fads and movements have gotten much healthier and holistic the best few years - we have seen paleo, gluten free, dairy free, and now the latest, keto gain popularity.
So what is keto all about?
Many studies have shown that sugar or its many substitutes or even fructose is not good for us in large quantities. But, we live with massive amounts of carbohydrates every day which has lead to things like insulin resistance, autoimmune diseases, Alzheimer’s , heart and blood pressure issues, and of course obesity. While following a keto diet, the amount of carbohydrates you consume are very low. It has been shown that your body starts burning stored fats, or enters ketosis, when the daily carbohydrates are below 50 g. Some versions of the diet go down to even 20g of carbohydrates a day. This assists rapid weight loss and the keto diet pairs well with many treatment plans as well especially cancer treatment.
Your diet should consist of different types of healthy fats. These should count for 70% of your daily calories with 20% attributed to protein and 10% to carbohydrates. If you are an athlete or exercise frequently, the 20g and at times even the 50g of carbohydrates may not be enough. The fear is, especially with women, that your hormonal functions get thrown off and that can lead to many more unforeseen issues. That is why I always recommend berries to your diet for some healthy carbohydrates with a low calorie count. For example, the resveratrol in lingonberry supports recovery after exercise and activity as an added benefit.
NordicNordic berry powders and keto
Because the more hardcore versions of keto usually ban all fruits and vegetables, berries are always a good choice for nutrition. All Finnish NordicNordic super berries – bilberry, lingonberry, blackcurrant, and sea buckthorn have low carbohydrate counts and what’s best is that you are also getting large amounts of vital vitamins, minerals, and antioxidants.
This table shows you the low carbohydrate counts of the berry powders per tablespoon, which is the recommended serving per day!
How do I get started with a keto diet?
Some start with a slow reduction of carbohydrates over time to get their body time to adjust. Others drop down to 20g of carbohydrates a day right away. You will need to decide what best works for you. We at NordicNordic recommend you to take the gradual decrease approach at least for the first week. 50 g of carbohydrates a day is a good way to measure and monitor your body’s response and adjust to the changes in energy levels and just how you feel in general.
I usually eat my berry powder in the morning and as part of my evening snack. Below is one of my go-to recipes that works for all of our berry powders and it is easy to make a big patch all at ones. I refrigerate it and use it for snacks or a quick breakfast on a busy morning.
Simple chia pudding a’la NordicNordic
Chia seeds (appr. 3tbsp/serving)
NordicNordic – berry powder (appr. 1tbsp/serving) (I used bilberry for the pudding in the picture)
Rinse the chia seed with warm water and pour them in a glass container with a lid. Add fresh room temperature water, close the lid, and let the seeds soak in the refrigerator for at least an hour. Check the consistency of the pudding and add more chia or water as needed. Then add 1 tbsp. of any berry powder you choose per serving. If you a bigger portion and want to switch up the flavor, you can add the berry powder in the individual serving just before eating. If you are looking for something more filling, you can add vegan protein powder and organic coconut or olive oil in the mix.
If you share this recipe on social media, please tag us and use #nordicnordicgoesketo. We will be sharing more ways to incorporate Finnish superfoods to your keto diet this year so stay tuned! If you need to get started with your new lifestyle, we are offering a special offer until the end of February 2019. Use “NNKETO” at checkout and receive 10% off your order of berry powders. Check out the starter pack and explore all the berry flavors!