More and more, ketogenic diets are becoming more popular.
Even without going “full keto”, research is pouring in showing that reducing total carbohydrate intake, including added sugars, starchy foods, sweetened beverages etc has a beneficial impact on health.
This includes a steadier blood sugar, decreased appetite, less swings energy levels and while not easily measured, less insulin production over the course of the day. It’s indisputable that chronic insulin exposure, from higher carbohydrate consumption, can lead to insulin resistance over the long run.
Hyper-insulinemia, or chronic, prolonged insulin levels, is a driver of many of the chronic diseases we see in Western societies. These include health issues that are assumed to be a ‘normal part of aging’.
I remember hearing about this in grad school back in 2003; about a significant study from 1991 looking at insulin as a risk factor for poor health!
Even the pro-carb camps understand this which is why they also go to great lengths to provide ‘hacks’ to try and keep blood sugar and insulin levels under control while on a higher carb diet. Typically this is where conversations about they glycemic index come in, along with things like “eat a protein with your carb to balance blood sugar”.
Alternatively, they’re all about getting heaps of fiber at every meal to blunt “post prandial” (after meal) blood sugar spikes.
Of course, you can just eat less carbs
For most people, eating less carbs typically involves cutting the Four Horseman of the Dietary Apocalypse: bread, rice, pasta and potatoes. It’s true that reducing those would go a long way to keeping blood sugar, and insulin levels in a beneficial range.
The reality is, we love our breads and flour-based products and with good reason; they taste great. But wouldn’t it be great if you could eat a revised, lower carb version of them, say, like bagels, that didn’t impact your blood sugar, whether or not you can insulin resistance or diabetes? I think the answer is yes!
Keto bagel recipe
Low carb bagels can be iffy when it comes to taste, texture and overall appeal.
These keto bagels are different. They bake up well, have a great bouncy and spongy texture like a traditional bagel and best of all, are AWESOME toasted. For those looking for paleo bagels, these don’t qualify. They contain cheese (some paleo camps are non-dairy while others do include fermented products like kefir). Regardless, cheese is out I’m afraid.
These freeze well, keep well too. They will stay fresh for a few days, not turning rock hard or drying out. The fat in the almond flour and cheeses help with that. These beauties can be enjoyed by anyone, a lower carber or not, they’re just plain DELICIOUS.
One bagel has about 400 calories and 9 grams of carb. Depending on carb target, 1/2 to 1 full one can easily fit into your breakfast, part of your lunch or dinner.
These are a create alternative to regular bagels. They have a spongy texture like flour-based bagels, sliced well and are great toasted
- 3 cups shredded mozzarella cheese use any hard cheese of choice
- 4 Tbsp cream cheese
- 2 cups almond flour
- 1 Tbsp baking powder
- 2 large eggs, beaten
Preheat oven to 400 F or 204 C
Line a 9 x13 cookie sheet with parchment paper
Microwave, or gently melt cheeses in a pot on the stove, until blended. Stirring every 30 seconds
Mix almond flour and baking powder together
Add melted cheese mixture to almond flour/baking powder blend
Add eggs, mix well
Divide into 8 balls and shape into a bagel by punching a hole in the middle
Bake for 20 to 25 mins