I am so impressed by your bread recipes. Have spent the last two days just baking away and they taste absolutely great! What a joy to finally find something this tasty and healthy. I noticed in your previous post that we could expect to read about “What I eat” from you next. We’re staying tuned and waiting with great curiosity. Will pass on to our libraries about your books, for sure.


Going from a standard-American diet to a well-formulated low-carb or ketogenic diet is a health upgrade. However, it usually comes with unpleasant but temporary symptoms of carbohydrate withdrawal, also known as the keto flu. This is easily addressed by using Nutrita to properly follow a ketogenic diet or simply by familiarizing yourself with basic electrolyte management.
I just tried this for the first time and it didn’t turn out :(, it is very gummy and dense. I used Now Healthy Foods Psyllium Husk Powder, I measure out 10 TBSP and then weighed it, it went way over 90 grams on my scale so I kept using less and less until I got to what I thought was 90 grams. This powder is very fine. I looked for Jay Robb psyllium husk powder but the only thing on his website is psyllium seed husks? No powder? I see on your “store” you’re promoting “Frontier” psyllium husk powder, should we use that instead?
Hi Eva, That’s awesome that you are helping your son this way. I haven’t tried this with other tools, but you could probably use either the blender or the food processor. The key is to pulse in step 5, not just constantly blend, so that the whites don’t fully break down. Other than that, it should be pretty similar. As for the yolks, if you don’t want to make creme brulee, I usually just put a couple extras into an omelet (or breakfast casserole, or any other dish requiring cooked eggs) mixed with whole eggs.
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Eating mindfully. A child who learns to see food as fuel and not emotional compensation can start to make better choices at mealtime — for example, selecting complex carbs instead of simple carbs (whole-grain instead of white bread, brown rice instead of white); getting more fiber with beans, fruits, and vegetables; choosing "healthy" fats like olive oil and nuts; and avoiding too many empty calories from soda and sweets.

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[Guideline] Alberti KG, Eckel RH, Grundy SM, et al. Harmonizing the metabolic syndrome: a joint interim statement of the International Diabetes Federation Task Force on Epidemiology and Prevention; National Heart, Lung, and Blood Institute; American Heart Association; World Heart Federation; International Atherosclerosis Society; and International Association for the Study of Obesity. Circulation. 2009 Oct 20. 120(16):1640-5. [Medline].
^ 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.

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Ketoacidosis occurs mainly in people with type 1 diabetes if they do not take insulin. In diabetic ketoacidosis (DKA), blood sugar and ketones rise to dangerous levels, which disrupts the blood’s delicate acid-base balance. People in ketoacidosis feel extremely ill and experience profound dehydration, vomiting, abdominal pain, and weakness. DKA requires hospitalization so that IV fluids and insulin can be given to gradually and safely lower blood sugar.
AMP competes with ATP for binding to the γ regulatory subunit of AMPK [177, 178] and by doing so, greatly increases AMPK activity, but only in the presence of an upstream kinase such as liver kinase B1 (LKB1) [179]. This binding of AMP to the γ subunit appears to promote AMPK activity through at least two mechanisms: facilitated phosphorylation of the α subunit [180–183] and inhibition of dephosphorylation by protein phosphatases 2Cα and 2Ac [179, 181, 183, 184]. ADP also binds to the γ subunit of AMPK to inhibit dephosphorylation [183, 185, 186] and possibly facilitate phosphorylation [185]. This is important to the energy sensing sensitivity of AMPK based on the much higher physiological concentration of ADP compared to AMP [186]. Data on changes in AMP and ADP levels in response to a ketogenic diet are lacking. However, the decreased availability of carbohydrate and increased mitochondrial uncoupling (previously described) during nutritional ketosis suggest a decline in ATP production, at least until compensatory adaptations occur. A decline in ATP implies a relative increase in AMP and ADP, which would facilitate AMPK phosphorylation and activation. In addition, ketogenic diets are commonly reported to have a satiating effect [187], which may further increase the AMP and ADP to ATP ratios through spontaneous caloric restriction.

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!
BHB, in addition to being an important energy substrate, is also a signaling molecule [100–102]. Although not induced through mtROS, BHB inhibits class I and II histone deacetylases (HDACs) in a dose-dependent manner, resulting in greater histone acetylation regardless of whether BHB is elevated through fasting, caloric restriction, or infusion [103]. This inhibition is associated with increased expression of forkhead box O (FOXO) 3a and metallothionein II and increased protein content of FOXO3a, SOD2, and catalase [103]. Consistent with these changes, the kidneys of mice with elevated blood BHB concentrations (∼1.2 mM) were protected from paraquat-induced (50 mg/kg) oxidative damage to proteins and lipids, which was indicated by lower levels of protein carbonyls, 4-HNE, and lipid peroxides [103]. Upregulation of antioxidant defense by BHB-induced HDAC inhibition also appears to be the mechanism through which exogenous BHB extends lifespan in C. elegans [95]. The dependence of this response on FOXO3a, NFE2L2, and several bioenergetic signaling proteins that influence the activities of these two transcription factors [95] is indicative of the overlap between bioenergetics and antioxidant defense that is characteristic of mitohormesis.
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Ana, We like using a combination of almond flour and coconut flour for this bread to achieve the best flavor and texture. We haven’t tried this bread using only coconut flour, but it may work. Coconut flour absorbs liquid differently, so you’ll want to use about 1/4 the amount of coconut flour as almond flour (since the recipe calls for 2 cups almond flour, that would be 1/2 cup coconut flour in addition to the 3/4 cup coconut flour that the recipe already calls for). However, the flavor and texture of this bread will likely be different with that substitution. Please let us know how it goes if you give it a try!
Cheryl, We use beef gelatin in this recipe to act as a binder and add a bit more chewiness to help simulate regular bread. (If you’re interested, we talk more about using beef gelatin in keto baking in this post: https://theketoqueens.com/crispy-low-carb-indian-flatbread-recipe/.) We haven’t experimented with this recipe to omit the beef gelatin, but you might be able to get a similar result using a bit more psyllium husk powder, flaxseed meal, ground chia seeds, xanthan gum, or guar gum. If you decide to play around with the recipe, please let us know how it goes!
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