Guide
4 Ways to Replace Apples on a Low-Carb Diet
Missing apples on low-carb? These swaps work in pies, crumbles, and desserts — plus when small amounts of real apple still make sense.
Guides & Articles
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Guide
Low-Carb Swaps for Beans, Lentils, and Chickpeas
Beans and lentils can be tricky on low-carb. These swaps keep meals filling, with practical options that actually work in real dishes.
Guide
Low-Carb Potato Swaps: 13 Easy Alternatives That Actually Work
Looking for low-carb alternatives to potatoes? From cauliflower mash to turnip fries and vegetable crisps, this guide covers 13 swaps that fit into keto and real food plans — with plenty of recipes to get started.
Guide
Low-Carb Grain Swaps: What to Eat Instead of Rice, Quinoa, Couscous & Bulgur
Looking for low-carb swaps for rice, couscous, quinoa, or bulgur? This guide covers the best grain alternatives, plus how to prep them and what recipes to try.
Guide
What to Eat Instead of Pasta (When You’re Low-Carb or Gluten-Free)
A full list of keto and gluten-free pasta swaps — from zucchini and shirataki to homemade low-carb pasta that works in any meals.
Guide
Is Erythritol Safe? Unpacking the Latest Research
What's the future of low-carb desserts? Get a straightforward breakdown of the latest research, hear what critics have to say, and explore suitable alternatives and how to substitute them in your diet.
Guide
How to Thicken Sauce Without Flour: Best Low-Carb and Gluten-Free Thickeners
Learn how to thicken sauce without flour using the best low-carb, keto, and gluten-free thickeners, including egg yolks, dairy, konjac, and xanthan gum.
Guide
The Coconut Controversy: Is Coconut Oil Really Healthy?
Coconut is controversial. Some people say it’s a superfood, others say it will poison your heart health. Why the confusion?
Guide
Sesame Seeds & Oil: Surprising Science of Sesame
Processed seed and vegetable oils are generally regarded to be unstable and potentially inflammatory. Sesame might be a delicious exception because of how compounds in the oil alter inflammatory pathways and fat metabolism.
Guide
Macadamia Nuts - King of Keto Nuts
Macadamia nuts are the healthiest nuts you can eat when you follow a low-carb diet. They are ultra low in carbs, low in omega 6 fats, high in monounsaturated fats and low in anti-nutrients!
Guide
Salmon: The Redder the Better
Salmon is a high-fat & high-protein superfood! Here are four reasons why you should include it in your diet.
Guide
Can the Ketogenic Diet Help Patients with Binge Eating Disorder?
Studies show that therapeutic carbohydrate restriction for binge eating disorder may be more effective than the alternative everything “in moderation” diet.
Guide
Support for the Existence of Lean Mass Hyper-Responders
Breaking new study finds that being Leaner and Metabolically Healthy is associated with larger increases in LDL cholesterol on a low-carbohydrate diet. While these data are preliminary and observational, they open up fascinating Questions about mechanisms and cardiovascular risk.
Guide
The Ultimate Guide to Baking Low-Carb Cookies
This is your perfect keto cookie guide for making cookies with no gluten, no grains and no sugar. Learn how to make low-carb cookies that are chewy, crunchy or cakey by following these tips! Nut-free, egg-free and dairy-free options included.
Guide
How To Understand Scientific Evidence: How Strong Is the Evidence?
Not all research is equal. A comprehensive guide to help you read, understand and trust studies. Learn all about the different grades of scientific evidence.
Guide
The Ketogenic Diet: A Promising Treatment Option for ADHD?
The ketogenic diet shows great promise in alleviating ADHD symptoms, and may be a potent dietary intervention for ADHD. Rebalancing neurotransmitters and altering the gut microbiome are potential mechanisms for the ketogenic diet to improve ADHD.
Guide
Are Sugar and Sweet Harmful?
What does sugar do in the body? Can you eat it in moderation? Is it addictive? Here, we provide answers to these questions, and more, in a story that hopefully gets more compelling as you read. And, if you take these thoughts to heart, you may just discover how to make blueberries taste like ice cream!
Guide
High-Protein Diets: Is More Protein Actually Better?
There is a lot of hype right now about high-protein diets. But what does this actually mean? How much protein should you eat? What are the best sources of protein? Is more protein actually better or is too much unhelpful? In this blog, we try to wade through the hype and give you reasonable scientific responses to some of the most common questions and controversies.
Guide
The Science of Cheese: All You Need To Know
All you need to know about cheese; How it's made, why you should be eating more A2 dairy and less A1 dairy and whether you should worry about saturated fats in cheese. You'll also learn which types of cheese are low in lactose, histamine and tyramine and which types of cheese are high in calcium.
Guide
What is the Carbohydrate Insulin Model?
There is a lot of misinformation on the internet about the “Carbohydrate Insulin Model” (CIM) of obesity. In this post, we clarify what the model is and overview the supporting science, as well as where challenges to the model fall flat.
Guide
Is Cholesterol Corrupted by the Dark Side?
LDL is NOT "bad cholesterol." LDL is a carrier particle for molecular fuel and building blocks. Healthy lifestyle, starting with proper human nutrition, prevents LDL from turning to the dark side.
Guide
Mediterranean Ketogenic Diet for Alzheimer’s Prevention - New Scientific Paper, April 2021
The journal Nutrients recently published a scientific paper authored by myself and medical doctors, laying out evidence that a Mediterranean-ketogenic diet could help to prevent Alzheimer’s disease and cognitive decline.
Guide
The Truth About Flax and Other “Superfoods” & “Toxic” Foods
There are a lot of claims in the low-carb nutrition and health media about amazing “superfoods” that will transform your body and health. In reaction to the superfood sensationalism, there are an equal number of fear-mongering blogs about the dangerous properties of certain "so-called" health foods.
Guide
Insulin Resistance is the Strongest Risk Factor for Coronary Heart Disease - Study Insight (January 2021)
In January 2021, an important study was published in the journal JAMA Cardiology that demonstrated insulin resistance is the strongest risk factor for coronary heart disease (CHD).