The 2 major issues that will lead to a flat loaf is not whipping the egg whites and gently folding them in OR using almond meal instead of a finely ground almond flour. If you've tried everything and they don't seem to be working for you, the next best option will be to make a larger recipe. Try making 1.5x this recipe (it's easy to do using the servings slide bar) and you'll have a much larger loaf.
Maria, I made this bread today – weighed my ingredients carefully and followed instructions. My only adaptation was adding a little liquid Stevia, cinnamon, and raisins right before putting into the bread pan. It raised nicely but fell a little while cooling and is pretty heavy, although tastes great. Any help on what I did wrong? (I’m not sure my water was boiling enough – it was just starting to bubble, not full rolling boil, when I added it. Would that make the difference?)

While I do not really miss bread I do occasionally like a grilled cheese. I think this will also work well as a hamburger bun this Summer. It is a bit salty even when using unsalted butter, so I might cut that back a bit. It made a great grilled cheese though. I made mine in a small rectangular pan then cut it in half and grilled it in my cast iron pan with cheddar. Wonderful!


This is now my go to for lo-carb bread recipe. It is SO EASY! I made it last weekend, Instead of Xanthan gum I used konjac root powder, it worked just fine, my baking time was more like 50 minutes and I did cover the top loosely with foil for the first 15 minutes so the top wouldn’t brown so quickly (maybe why my cooking time was so long?) I also added a pinch of Bakers yeast (brewers yeast is NOT gluten free) just for flavor and stevia 3/4 T. This bread makes really good grilled cheese or avocado toast! Very yummy! Thanks for this recipe!
White mulberry (Moruns alba or Morus indica) has been traditionally used in Asia to help treat type 2 diabetes, and there is some preliminary evidence to support this use. Mulberry leaf extract (species not given) may lessen increases in blood sugar after ingestion of table sugar in healthy people and people with type 2 diabetes (Mudra, Diabetes Care 2007). Among people with type 2 diabetes, taking 1 gram of powdered white mulberry leaf three times daily (after breakfast, lunch and dinner) for four weeks was found to lower fasting blood sugar by 27%, while taking 5 mg of the anti-diabetes drug glibenclamide lowered fasting blood sugar by only 8% (Andallu, Clin Chim Acta 2001).
Mediterranean diet: Traditional cuisine of countries bordering the Mediterranean Sea, shown to reduce the risk for heart disease, diabetes, some cancers and dementia. On the menu: Plenty of fruits, vegetables and beans, along with olive oil, nuts, whole grains, seafood; moderate amounts of low-fat yogurt, low-fat cheese and poultry; small amounts of red meat and sweets; and wine, in moderation, with meals.

The oral glucose tolerance test (OGTT), or glucose tolerance test is a blood test used (not routinely however) to diagnose diabetes, and gestational diabetes. Information in regard to reliability of the oral glucose tolerance test is important, as some conditions (common cold), or food (caffeine), or lifestyle habits (smoking) may alter the results of the oral glucose tolerance test.
For those with gummy results, don’t throw away the bread. I found toasting it in oven on 425 works better than toaster and makes the bread edible if your loaf did come out gummy. Also, by accident, I left a piece in oven and preheated oven later for something else I was making and found my extremely crispy toasted bread which made a GREAT baguette! Now I’m making a bunch like this to eat with different creamed cheese spreads! The only real success I’ve had making this bread is in sub or roll form, otherwise, I too experienced some dense/gummy results, moreso, using the coconut flour recipe though.

Fill half your plate with non-starchy vegetables. Split the other half in two between protein and whole-food carbs such as brown rice, quinoa, beans, legumes, or ancient grains such as amaranth, millet, or farro. These complex carbohydrates have more fiber and nutrients than processed carbs such as white rice, bread, and pasta, and the fiber helps control blood sugar levels.


Glycogen influences AMPK activity by binding to a glycogen binding domain on the β regulatory subunit of AMPK [205, 206]. In human and rodent skeletal muscle, AMPK activity is lower when glycogen is bound to this domain [207, 208] and higher when muscle is depleted of glycogen [209–212]. In direct contrast to the effect of AMP and ADP, glycogen inhibits the phosphorylation of AMPK by upstream kinases such as LKB1 [213]. Although muscle glycogen concentration has recently been demonstrated to be similar in ultra-endurance athletes regardless of a ketogenic or high-carbohydrate diet [8], concentrations generally decrease in response to dietary carbohydrate restriction [156, 166, 173, 214–221]. Furthermore, the long-term adaptations to nutritional ketosis that may enable some athletes to replenish glycogen at a normal rate may not apply to less physically active individuals.

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Fill half your plate with non-starchy vegetables. Split the other half in two between protein and whole-food carbs such as brown rice, quinoa, beans, legumes, or ancient grains such as amaranth, millet, or farro. These complex carbohydrates have more fiber and nutrients than processed carbs such as white rice, bread, and pasta, and the fiber helps control blood sugar levels.
Anyone with metabolic syndrome should make every attempt to reduce their body weight to within 20% of their "ideal" body weight (calculated for age and height), and to incorporate aerobic exercise (at least 20 minutes) into their daily lifestyle. With vigorous efforts to reduce weight and increase exercise, metabolic syndrome can be reversed, and the risk for cardiovascular complications can be substantially improved.
Longer-term ketosis may result from fasting or staying on a low-carbohydrate diet (ketogenic diet), and deliberately induced ketosis serves as a medical intervention for various conditions, such as intractable epilepsy, and the various types of diabetes.[6] In glycolysis, higher levels of insulin promote storage of body fat and block release of fat from adipose tissues, while in ketosis, fat reserves are readily released and consumed.[5][7] For this reason, ketosis is sometimes referred to as the body's "fat burning" mode.[8]
Various strategies have been proposed to prevent the development of metabolic syndrome. These include increased physical activity (such as walking 30 minutes every day),[48] and a healthy, reduced calorie diet.[49] Many studies support the value of a healthy lifestyle as above. However, one study stated these potentially beneficial measures are effective in only a minority of people, primarily due to a lack of compliance with lifestyle and diet changes.[12] The International Obesity Taskforce states that interventions on a sociopolitical level are required to reduce development of the metabolic syndrome in populations.[50]
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If someone has already had a heart attack, their LDL ("bad") cholesterol should be reduced below 70mg/dl. A person who has diabetes has a heart attack risk equivalent to that of someone who has already one and so should be treated in the same way. If you have metabolic syndrome, a detailed discussion about lipid therapy is needed between you and your doctor, as each individual is unique.
184. Davies S. P., Helps N. R., Cohen P. T., Hardie D. G. 5′-AMP inhibits dephosphorylation, as well as promoting phosphorylation, of the AMP-activated protein kinase. Studies using bacterially expressed human protein phosphatase-2C alpha and native bovine protein phosphatase-2AC. FEBS Letters. 1995;377(3):421–425. doi: 10.1016/0014-5793(95)01368-7. [PubMed] [CrossRef] [Google Scholar]
^ Feinman, R. D; Pogozelski, W. K; Astrup, A; Bernstein, R. K; Fine, E. J; Westman, E. C; Accurso, A; Frassetto, L; Gower, B. A; McFarlane, S. I; Nielsen, J. V; Krarup, T; Saslow, L; Roth, K. S; Vernon, M. C; Volek, J. S; Wilshire, G. B; Dahlqvist, A; Sundberg, R; Childers, A; Morrison, K; Manninen, A. H; Dashti, H. M; Wood, R. J; Wortman, J; Worm, N (2015). "Dietary carbohydrate restriction as the first approach in diabetes management: Critical review and evidence base". Nutrition. 31 (1): 1–13. doi:10.1016/j.nut.2014.06.011. PMID 25287761.
Research shows that Western diet habits are a factor in development of metabolic syndrome, with high consumption of food that is not biochemically suited to humans.[21] Weight gain is associated with metabolic syndrome. Rather than total adiposity, the core clinical component of the syndrome is visceral and/or ectopic fat (i.e., fat in organs not designed for fat storage) whereas the principal metabolic abnormality is insulin resistance.[22] The continuous provision of energy via dietary carbohydrate, lipid, and protein fuels, unmatched by physical activity/energy demand creates a backlog of the products of mitochondrial oxidation, a process associated with progressive mitochondrial dysfunction and insulin resistance.
I made dressing/stuffing out of this bread! I cut the bread into slices, then cut the slices into cubes. I put them on a metal pan and into my toaster oven on low temperature and let them crisp up. It takes a good while, but they DO get crisp! Then I have my croutons for the dressing. The dressing I made was delicious. I think the next time I make the bread to use for croutons I’m going to add onion powder and sage to the mixture before baking so the croutons will be seasoned some before I begin making the dressing! Love this bread! It is the most like wheat flour bread that I have tried! Thanks Maya!
The ketogenic diet is high-fat and low-carb, and if you pay attention to food and nutrition trends, then you already know that creative recipes for this weight-loss plan are all over social media. If you've gone keto or are thinking of trying it, check out these tasty morning meal ideas to help you stay full, score energy, and leave you feeling satisfied.
So, there you have it—ten simple things you can do to lower your blood sugar. Notice anything special about these tips? Right! There’s nothing special about them at all. They aren’t bizarre. They aren’t difficult. You don’t have to change your entire life. These are things you can integrate into the daily life you already live now. And once they become habits—healthy habits—you’ll have taken blood sugar management into your own hands.
Metabolic syndrome is not merely a single disease but a collection of pathological conditions (i.e., abdominal obesity, insulin resistance, dyslipidemia, hyperglycemia, and hypertension) that increase the risk of developing diabetes and cardiovascular diseases. Low adiponectin levels directly correlate with the development of metabolic syndrome after adjusting for age, sex, and BMI [106,107]. In a study of Japanese adults, an increase in the number of metabolic syndrome components was associated with decreasing adiponectin levels [108]. Hypoadiponectinemia also appears to be a predictor for the future development of metabolic syndrome in obese individuals [109,110].
The key with diabetes is always consistency. A steady intake of the right amount of carbohydrates helps in keeping things under better control and prevents blood sugar spikes. Although many people believe that low-carb is best, that is not true during pregnancy. You need the carbohydrates for the growth of the fetus and to keep your energy level up. Talk to your doctor and nutritionist about what is best for you.

The use of lifestyle interventions to treat and prevent chronic disease is attractive because of their potential to lower medical costs and produce more robust and holistic improvements in health. Ketogenic diets have been studied sporadically for more than 100 years, but over the last 15 years, a growing number of researchers have contributed to what is now a critical mass of discoveries that link the process of keto-adaptation to a broad range of health benefits [10–33]. Early clinical research focused on the use of “extreme” versions of ketogenic diets to treat seizures, but recent research indicates that benefits related to the management of epilepsy, weight loss, metabolic syndrome, and type 2 diabetes can be achieved with an approach that is less restrictive in carbohydrate and protein, and therefore more satisfying, sustainable, and feasible for the general population. A “well-formulated” ketogenic diet is generally characterized by a total carbohydrate intake of less than 50 g/d and a moderate protein intake of approximately 1.5 g/d per kg of reference weight [34]. This typically increases circulating β-hydroxybutyrate (BHB) and acetoacetate (ACA) from concentrations that are typically less than 0.3 mM into the range of nutritional ketosis, which for BHB, we define as 0.5–3 mM [35]. This range is below the typical 5–10 mM range for BHB that occurs during prolonged fasting, and well below concentrations characteristic of ketoacidosis [34, 35]. From the perspective of meeting energy demands, the reduced carbohydrate and moderate protein intakes necessarily make ketogenic diets high in fat. Despite this contradiction with mainstream dietary guidelines, ketogenic diets may be beneficial for many health conditions, particularly the previously mentioned conditions related to mitochondrial impairment, which includes obesity [10, 11], diabetes [12–14], cardiovascular disease [15–17], cancer [15, 18–26], neurodegenerative diseases [19, 20, 27–30], and even aging [31–33, 36, 37].
Inducing ketosis requires severely limiting your carbohydrate consumption, this way you cut off supply of glucose to your cells. In addition to severely restricting carbs, you also need to limit your protein consumption, since protein can be converted into glucose in small amounts. This is the exact reason that most low-carb diets (such as Atkins or the Paleo diet) do not result in ketosis, because they allow a high intake of protein that keeps supplying the body with enough energy that it doesn’t need to burn fat.

In the United States, metabolic syndrome has a high prevalence in African Americans, particularly African American women, and this has been attributed to the higher prevalence of obesity, hypertension, and diabetes in this population. [40] However, the highest age-adjusted prevalence of metabolic syndrome in the United States is found in Mexican Americans, approximately 31.9% of whom had the condition (compared with 27% of the general population) in a 1988-1994 survey. [41]
The fact that the diagnostic criteria for metabolic syndrome vary between ethnic populations is testimony to significant nuances in the manifestation of metabolic syndrome in these groups. The original metabolic syndrome criteria were derived in mostly Caucasian populations, and some have argued for modification of individual criteria for specific ethnic subgroups, as has been done with waist circumference for patients of Asian origin. [39]
Because the population of the U.S. is aging, and because metabolic syndrome is more likely the older you are, the American Heart Association (AHA) has estimated that metabolic syndrome soon will become the main risk factor for cardiovascular disease, ahead of cigarette smoking. Experts also think that increasing rates of obesity are related to the increasing rates of metabolic syndrome.
It’s well known that adherence to the prescribed diet is usually low and self-reported food intake is very unreliable. So there’s no way to guarantee that the participants strictly adhered to the diet. Because it requires a lot of discipline and planning to stay in ketosis for a long time without interruption, it won’t be possible to perform a long-term study that guarantees uninterrupted ketosis using old study methods. This may change soon with improved self-tracking devices.
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Metabolic syndrome is quite common. Approximately 32% of the population in the U.S. has metabolic syndrome, and about 85% of those with type 2 diabetes have metabolic syndrome. Around 25% of adults in Europe and Latin America are estimated to have the condition, and rates are rising in developing East Asian countries. Within the US, Mexican Americans have the highest prevalence of metabolic syndrome. The prevalence of metabolic syndrome increases with age, and about 40% of people over 60 are affected.
Monica, i use NOW psyllium as well but GRIND i t just in case, my lower half is still under cooked at 75 min on 325, but the top half is beautiful. This is my 3rd attempt. I don’t think it is the psyllium powder and the first time i used silicone pan this last time metal. I’m frustrated as I’m throwing away close to 5lbs almond flour for 4th attempt. My pan is standard size loaf pan maybe i should divide mixture into 2 smaller ones. Oh also, the first time I baked it at 375 for 60 min. The 2nd reduced water and psyllium. The 3rd was the first few lines above, still no luck, someone HELP
I also had the problem of gumminess. I watched your video and did as you did…I didn’t make any replacements or anything. I didn’t use Jay Robb psyllium. Mine came from a bulk bin somewhere (and I ground it into powder myself), did that make a difference? the loaf was purple but i don’t care about color, i just want it to taste good and not vinegar-y and not gummy!! thanks so much for any suggestions!
Hello Maria, firstborn thank you so much for this recipe. Last time I mande it was really good, I was so happy to eat bread again! But, I felt that the bread was a little on the goomy side, I’m not sure if this is the way it is suppose to be. Is there anything I can do about it? Don’t get me wrong, it did taste good, but as I was reading through the coments it seemed like it was not supposed to be goomy. I live in China and it’s really hard to find Psyllium husk here, so I don’t have many brand options.
Lately anecdotal evidence has been building that a ketogenic diet can yield transformative results with respect to weight loss: with people taking to social media to share ‘before and after keto’ photos and to stories of ‘how keto changed my life.’ Despite this, concrete clinical evidence confirming that a ketogenic diet is superior to any other diet that creates a calorie deficit is lacking. At the moment the most accurate statement is that ‘the best diet for you is one you can stick to,” a pattern of eating that maintains a small calorie deficit should, over time, lead to weight loss. 
Lower fasting blood glucose: Fasting blood glucose gives a good snapshot of insulin sensitivity. In a healthy person, fasting blood glucose is , in pre-diabetes , and in diabetics this can exceed . A clinical study comparing a low calorie ketogenic diet to a low calorie diet showed that following the ketogenic diet resulted in lower blood glucose and lipid levels even if subjects were maintained at a constant weight 102 ,103.
And the one thing to keep in mind is that your bread will likely fall slightly post bake. Blame it on the lack of starch (keto flours are notoriously heavy and moist) and certain missing proteins (think gluten). Just keep in mind that we’re baking at ridiculously high altitude here, so if our loaf was still nearly double it’s volume after cooling- odds are yours will be even better!

Hi, I’ve made this recipe twice and LOVE the taste. However, both times the bread would rise so high in the oven, but as soon as I take it out to cool it deflated and middle sink down. What could’ve gone wrong? Over mixing? I did switch coconut flour to all almond flour instead. Could that be a problem? Please help as I’m anxious to make another batch. Thank you.
Hi Howard, You’re right that this bread doesn’t rise much – the volume comes mostly from whipping the egg whites. If the whites fell too much, the bread might not be tall enough. But even if they didn’t, it might still be shorter than some other tall bread loaves. Feel free to multiply the recipe by 1.5 if you prefer a taller loaf. I’m glad you liked the flavor and texture!
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A good low carb breakfast can set the tone for the rest of the day, so we make sure it’s delicious and satisfying! Whether it’s a quick Bulletproof coffee to get your day started or a full blown bacon, egg and cheese, pancake Sunday breakfast, everybody loves the first meal of the day. Our full collection of keto breakfast recipes should inspire you to mix breakfast up a bit and try to include new things in your morning routine.


I made this over the weekend. I weighed all of my ingredients and it looked beautiful when it came out of the oven. I baked it for the 75 minutes. It fell after it cooled and when I cut it open, it was purple and a little gummy even after 75 minutes of baking time. After toasting the slices, it tasted very good and I even served it to company. The kids all thought it was cool that the bread was purple. Should I reduce the water? If so, by how much? I will try and get Jay Robb psyllium husk powder in the future. I used Vitacost brand and it tasted fine but, it is not always easy to get people to try purple bread. Thanks for the recipe. We will be making purple bread until we run out of the psyllium husk powder we have.
This savory frittata recipe by Ketogasm is loaded with nutrients to power your day.It’s hearty and filling, without taking you past your carb limit. Each serving has 333 calories, 26 grams of fat, 20 grams of protein, and only 1 net gram of carbs. This bloggers uses spinach, mushroom and uncured sausage, but feel free to play around with your veggies or swap sausage for chicken or steak.
Ketosis is the metabolic process of using fat as the primary source of energy instead of carbohydrates. This means your body is directly breaking down its fat stores as energy instead of slowly converting fat and muscle cells into glucose for energy. You enter ketosis when your body doesn’t have enough glucose (carbohydrates) available. The prime function of the ketogenic diet is to put the body in ketosis.
Although there are numerous sites of mtROS formation, the most prominent are those in the mtETC, where the superoxide radical (O2•−) is formed through reduction of O2 by leaked electrons, particularly at complexes I and III [41, 53–55]. Production of O2•− at complex I is particularly high during reverse electron transport (RET), which occurs when a high proton-motive force (Δp) develops across the inner mitochondrial membrane in conjunction with the pool of coenzyme Q (CoQ) being in a highly reduced state (i.e., mostly present as ubiquinol) as a result of electron transfer through complex II and electron transfer flavoprotein:ubiquinone oxidoreductase (ETF-QO) [56–62]. This dependence of mtROS production on Δp during RET is mainly influenced by proton gradient (ΔpH) [59].

No-sugar diet plan: What you need to know Eliminating sugar from the diet can help prevent weight gain, diabetes, heart disease, and other problems. Whether cutting sugar out of the diet completely or simply cutting back, we have eight important tips for following a no-sugar diet, and some advice about fruits and other natural foods that contain sugar. Read now
Triglycerides are a common form of fat that we digest. Triglycerides are the main ingredient in animal fats and vegetable oils. Elevated levels of triglycerides are a risk factor for heart disease, heart attack, stroke, fatty liver disease, and pancreatitis. Elevated levels of triglycerides are also associated with diseases like diabetes, kidney disease, and medications (for example, diuretics, birth control pills, and beta blockers). Dietary changes, and medication if necessary can help lower triglyceride blood levels.
It is important that you check your blood sugar levels on a regular basis. It is the one way that you are able to check and see if what you are doing is working, or if any changes are needed to be made in your lifestyle. Don’t think of checking your sugar as some type of pass or fail test. It’s just like any other numerical value that you get, such as your weight. You may not like what you see, but you can always do your best to improve it.
^ Vancampfort D, Correll CU, Wampers M, Sienaert P, Mitchell AJ, De Herdt A, Probst M, Scheewe TW, De Hert M (July 2014). "Metabolic syndrome and metabolic abnormalities in patients with major depressive disorder: a meta-analysis of prevalences and moderating variables". Psychological Medicine. 44 (10): 2017–28. doi:10.1017/S0033291713002778. PMID 24262678.
I have never commented on a recipe post ever. But i’ve tried so many mug breads and honestly Paola, this is the best hands down. It tasted lovely with a pleasing texture, more biscuit/scone like, which i am not complaining about. I used vanilla whey protein (which was sweetened) omitted the sweetener and used heavy cream in place of sour cream. Such a treat. Will be making again and again for sure.

Enter these delightfully low carb Keto Silver Dollar Pancakes. They give you all the fluffy scrumptious-ness you’ve come to expect from a pancake without all those daunting carbs. Aside from being low carb they’re easy to make as well. They’re actually no more difficult to make than standard pancakes. Just mix all the ingredients together and pour them into a pan. Simple, painless and oh so tasty!


In the previously described C. elegans experiments demonstrating mitohormesis, knockout of the NFE2L2 homologue SKN-1 attenuated the increases in antioxidant enzyme activity and lifespan [73], indicating that mitohormesis may, at least in part, be dependent on NFE2L2 signaling. Similarly, a ketogenic diet (Bio-Serv F3666) increased nuclear content of NFE2L2 and expression of its target NQO1 in the hippocampi of rats, all of which occurred after an initial increase in mtROS [96]. This increase in NFE2L2 content appears to have mediated the subsequent decrease in mtROS to a level below baseline [96], thereby further indicating a likely role of NFE2L2 in the induction of mitohormesis during a ketogenic diet.

Reduce daily net carb intake to less than 20 grams: Although it’s possible that you may not need to be this strict, eating fewer than 20 grams of net carbs every day virtually guarantees that you’ll achieve nutritional ketosis. What does 20 grams of carb look like? Use our visual guide to find out, or simply try our keto recipes and meal plans that limit carbs to less than 20 grams per day.
The beautiful part of good science is its self-correcting nature. The ugly part is this self-correcting nature often moves at a glacial pace—and it’s not linear. We often view history century-by-century and see what amounts to continual progress in medicine. But we live our lives—and consume information—day-by-day, exposed to the peaks and valleys of medical wisdom.

You can find a mixed bag of studies in rodents; sometimes the ketogenic diet is amazing sometimes it’s terrible. The main reason why is because there are many kinds of ketogenic diets; what fats were used? how processed is the food and what was the method of processing? were these genetically manipulated mice or wild type? were they fed ad lib (to their hearts content), forced fed (hypercaloric) or had their calories restricted?
In 2005, the American Heart Association (AHA) in conjunction with the NHLBI also released a scientific statement regarding metabolic syndrome that includes a set of criteria that defines the condition. In order to provide more consistency in both patient care and research, the International Diabetes Federation, NHLBI, AHA, World Heart Federation, and the International Association for the Study of Obesity published a joint statement in 2009 that describes a "harmonized" definition of metabolic syndrome. Waist circumference, with population and country-specific criteria, replaced obesity as a measure of body status.

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In our keto bread recipe, we use a combination of coconut and almond flours so neither is overpowering. We also use a touch of psyllium husk powder to help achieve the right texture. A little bit of beef gelatin acts as a binder and adds bread-like “chew” to the final result. Our recipe only contains egg whites, which add structure and act as a natural leavening agent, but without the eggy flavor that the yolks would add.
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