Apart from administering insulin, the fastest way to lower your blood glucose is to engage in physical activity. Exercise results in an increased sensitivity to insulin. It causes your muscle cells to take up more glucose, leaving less of it to circulate in your bloodstream during and after the physical activity (which means a lower blood glucose when you test). Frequent, regular exercise is very important to good blood glucose control no matter what type of diabetes you have. Research has shown that it is vital in warding off long-term complications like neuropathy, retinopathy, and heart and kidney diseases. Don't forget to check with a doctor, though, before making any major changes to your exercise routine. And, if you have type 1 diabetes and your glucose is 250 mg/dl or higher, check for urine ketones. You should not exercise if ketones are present.
Following a low calorie diet: The exact mechanism whereby caloric restriction can slow or prevent cancer is unknown. It may be linked to: decreased blood glucose (less fuel for cancer cells), raised ketones (antiinflammatory, decreased oxidative stress, decreased ability to use glucose) . Animal models have shown that caloric restriction is closely related to tumour incidence and progression94.
For the eggs, beat the 4 eggs in a medium sized bowl until whites and yolks are combined.  Heat a medium skillet (I used the same skillet as the pancakes) over medium-low heat.  Add the butter and then the beaten eggs. Let the eggs cook until the edges begin to set.  push the eggs with a rubber spatula scraping the bottom of the pan.  scrape occasionally to get large folds of soft scrambled eggs.  When the eggs are just set and still a little runny, remove from the heat.  
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Absolutely wonderful recipe! Recently switched to KETO diet for my diabetes since the recommended diet wasn’t working (without loads of insulin, etc.) and hubby recently deemed pre-diabetic. My poor mother, who is a 71-year-old diabetic carb-o-holic, has been a very unhappy camper with the changes, until today. She had a delicious hamburger (using your recipe made in a wider dish) and jicama fries. She actually FINISHED her meal with a smile! Maybe now she won’t kill me in my sleep for tossing all the bread/carbs. 😉 Thanks!
More definitive evidence that metabolic syndrome per se predisposes to coronary heart disease and cerebrovascular disease has been reported. Thus a twofold to fourfold increase in subsequent cardiovascular events has been described in men and women with metabolic syndrome (modified WHO criteria) even in the absence of type 2 diabetes or impaired glucose tolerance.234-236 Qualitatively, similar results have been obtained when metabolic syndrome was defined by ATP III criteria237,238 (Fig. 43-9). In a compilation of multiple studies, the presence of metabolic syndrome had a greater impact on the risk for developing diabetes (fivefold) than ASCVD (twofold).22,182,199 In addition, where studied, the rate of cardiovascular events was higher in patients who had diabetes and metabolic syndrome than in individuals with only metabolic syndrome.22,239
Choose foods that are less likely to cause an additional sudden rise in blood sugar. These foods can be identified by determining their glycemic index value (see Resources). Look for foods with a low glycemic index value, such as beans and legumes, and avoid high glycemic foods, such as white potatoes. Don't assume a food has a low glycemic number, even if it appear healthy; many healthy foods can cause a rise in blood sugar, particularly in susceptible individuals.
Thank you for this bread. Inspired by your picture on the MCT pesto, I used this amazing bread recipe last night and shaped into a baguette. The garlic toast was phenomenal and brought tears to my eyes it was so good. The kids enjoyed it too! Now that’s a tough crowd to please, but I’m taking baby steps with them and it seems to be working!! Thanks again so very very very much!!
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I just made this bread and although mine looks more dense than yours, it is good. I was going to make it again using a little less water to see if I can get more rise, but then I read your comment about you not eating this bread because your keto bread is more weight loss friendly. So I shouldn’t eat this since I’m trying to lose weight? I’ve been keto-adapted for over a year, but I’ve only lost 62 pounds:( Thank you for your recipes and all of the research you do! Don’t think I could stick with this way of eating without being able to cook delicious food!

You are right. It’s not 2g it’s 4g per mug bread. We use 30 grams of almond flour which is 6g carbs and 1g from the egg which is 4g net carbs. I’ve corrected it. My earlier calculation was with ‘Trader Joe’s Almond Flour’. Bob’s Red Mill is what’ I’ve used now. Also almond flour = ground almonds which have 10g net carbs per 100g so we’re anyway looking at 3g net carbs for 30 grams of almond flour plus the .7g from the egg. So 4g is about right.


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I am not a baker so I studied all the comments carefully, ordered the blanched almond flour but not the Robb psyllium powder, used instead a generic (Equate) brand; didn’t weigh anything and don’t have a convection oven. Baked for 60 minutes. This bread fell a little but after complete cooling (2 hours), I sliced this bread down the middle and found it pretty near perfect in consistency. The taste of it is heaven. Small bit of gumminess, so will reduce by 1 oz H2O next time. Thank you for sharing this amazing recipe.
Weighed my ingredients…used Jay Robb Psyllium ground down to half the amount exactly…used almond flour from nuts.com….used All Whites 100% Egg Whites. Bread fell about one minute after I took it out of the oven. Do you cool yours out of the pan or in it? Does that matter? Could that be the problem? Or could it be my vinegar? Have had it a few months…does it get old? Help!!! I promised my husband if he let me spend all this $ on ingredients I could give him a nice loaf of bread for sandwiches! So disappointed! But determined!
Hi Melissa, Are you beating the whole eggs? It needs to be egg whites only. Whole eggs will never form peaks. Adding a little cream of tartar helps, as well as making sure you start with a very clean bowl (preferably not plastic if you’re having issues). Having the egg whites at room temperature can be a little easier, too, though I usually don’t need to. Hope this answers your question!
The gut-brain link is important not only for the hormones produced by the gut, but also for the long-term body weight regulation. Studies in mice indicate that the gut microbiome influences both sides of the energy balance by contributing to nutrient absorption and regulating host genes that affect adiposity [however there are conflicting reports (Parks et al., 2013; Schele et al., 2013)]. However, it remains uncertain just how important gut microbiota are for nutrient absorption in humans. A cohort study has demonstrated that the nutrient load is a key variable that can influence the gut/fecal bacterial content over short time frames. Furthermore, the observed associations between gut microbes and nutrient absorption indicates a possible role of the human gut microbiota in the regulation of the nutrient intake and utilization (Jumpertz et al., 2011).
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I made it tonight and use a mini loaf pan. It came out delicious. I used the http://www.tasteofhome.com/article/how-to-cut-down-recipes/ link to adjust the recipe measurements using the one third column. I used 2 egg whites. The slices will be small but it was delicious with melted butter. Keto bread recipes and I have tried quite a few have not turned out well for me. I do not like to waste expensive ingredients that is why I will usually do a small amount first. This recipe has been the exception. It is good simple and delicious. I will make it again using the recipe as written. Note: I whipped the egg whites for 10 minutes to get the right consistency. I hope this helps and thank You Maya for finally for me making a bread that tastes great and is easy to make.
108. Haces M. L., Hernandez-Fonseca K., Medina-Campos O. N., Montiel T., Pedraza-Chaverri J., Massieu L. Antioxidant capacity contributes to protection of ketone bodies against oxidative damage induced during hypoglycemic conditions. Experimental Neurology. 2008;211(1):85–96. doi: 10.1016/j.expneurol.2007.12.029. [PubMed] [CrossRef] [Google Scholar]
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Note that urine measurements may not reflect blood concentrations. Urine concentrations are lower with greater hydration, and after adaptation to a ketogenic diet the amount lost in the urine may drop while the metabolism remains ketotic. Most urine strips only measure acetoacetate, while when ketosis is more severe the predominant ketone body is β-hydroxybutyrate.[36] Unlike glucose, ketones are excreted into urine at any blood level. Ketoacidosis is a metabolic derangement that cannot occur in a healthy individual who can produce insulin, and should not be confused with physiologic ketosis.
Dr. Campos, it is unfortunate that you retain the medical community’s negative stance on the ketogenic diet, probably picked up in medical school when you studied ketoacidosis, in the midst of an obesity and type II diabetes epidemic that is growing every year, especially among populations who will never see the Harvard Health Letter. The medical community has failed in reversing this trend, especially among children, and the public is picking up the tab, in the form of higher health insurance premiums to treat chronic metabolic diseases which doctors cannot cure. The ketogenic diet does not bid its adherents to eat unhealthy processed meats, and the green leafy vegetables that it emphasizes are important in a number of nutritional deficiencies. People lose weight on the ketogenic diet, they lose their craving for sugar, they feel more satiety, they may become less depressed, their insulin receptors sensitivity is improved, and these are all the good outcomes you fail to mention. There is a growing body of research which demonstrates the neuroprotective effects of the ketogenic diet to slow cancer progression, as well as diseases like Parkinson’s and Alzheimer’s, for which there are no effective medical treatments. Please respect your patients by providing them with evidence-based medical outcomes, not opinions.
Given the prevalence of this category of illness, and the insidious nature of the conditions, an intervention with minimal side effects (vs. drugs) such as ketosis could be used as a first line intervention before attempting treatment with medication in some cases. However, there is still some way to go before research can conclusively address this possibility, individuals considering the diet should do so with full medical supervision.
Carbohydrates ultimately break down into glucose. Many people believe that carbs are bad for people with diabetes. This is not true. Carbs are fuel for the body, so they have to be eaten. You just need to be smart about which ones you eat and how much you eat of them. Picking foods that are high in carbs but have no other nutrition is not smart. Examples of these foods are:
188. Tomas E., Tsao T. S., Saha A. K., et al. Enhanced muscle fat oxidation and glucose transport by ACRP30 globular domain: acetyl-CoA carboxylase inhibition and AMP-activated protein kinase activation. Proceedings of the National Academy of Sciences. 2002;99(25):16309–16313. doi: 10.1073/pnas.222657499. [PMC free article] [PubMed] [CrossRef] [Google Scholar]
In order to obtain the most comparable measures, it is useful to measure blood ketones at the same time each day. Measuring immediately on waking means that there are fewer potential variables that could alter the measurement, such as exercise, or different food intake. However, it can also be useful to check ketone levels around 60-90 minutes after an intervention such after eating a fat rich meal or consuming exogenous ketones.      
Russel Wilder first used the ketogenic diet to treat epilepsy in 1921. He also coined the term "ketogenic diet." For almost a decade, the ketogenic diet enjoyed a place in the medical world as a therapeutic diet for pediatric epilepsy and was widely used until its popularity ceased with the introduction of antiepileptic agents. The resurgence of the ketogenic diet as a rapid weight loss formula is a relatively new concept the has shown to be quite effective, at least in the short run.

Blood pressure goals are generally set lower than 130/80. Some blood pressure medications offer more benefits than simply lowering blood pressure. For example, a class of blood pressure drugs called ACE inhibitors has been found to also reduce the levels of insulin resistance and actually deter the development of type 2 diabetes. This is an important consideration when discussing the choice blood pressure drugs in the metabolic syndrome.


Thank you for the terrific recipe. I must admit that this really turned out to be “oopsie bread” for me. Due to the expensive nature of the recipe (organic eggs, almond flour, grass fed butter) I really attempted to follow the recipe perfectly instead of going with my usual improvisational style. I also do not have a food processor however that did not impede anything… a hand mixer and a deft hand did the trick. I did add the optional xanthum gum and erythritol but not the cream of tartar. The batter filled my silicone loaf pan to the top, I smoothed it out and popped it into the oven. Then, to my horror, I saw the little pot of melted butter still on the stovetop. There was nothing to be done except cross my fingers and hope for the best.
Hi Brenda, There are various reasons but the most common one is that coconut flour is extremely absorbent and needs a lot of eggs to offset how much moisture it absorbs. If you used a liquid like milk or water, it would fall apart. That being said, this recipe is not dry or dense. Did you try making it? Whipping the egg whites creates the exact opposite effect and the bread turns out light and fluffy. Hope you’ll give it a try!
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Rick, Yes, I would try baking it longer if it’s coming out gummy. If it’s starting to brown too much outside, but the inside doesn’t seem to be fully cooked, you could cover it with foil to prevent over-browning. Another trick I sometimes use is to leave the bread in the oven to cool once it’s done baking (sometimes covering the loaf with foil to prevent over-browning). I hope these tips help!
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