Product review: Keto Creamer (360 Nutrition)

I’ve noticed products popping up in stores branded specifically for the keto diet. Companies are bound to jump in as this lifestyle gains popularity and more people try it, and succeed with it. I’m in Canada but follow many American keto instagram accounts and bloggers. Though we’re slower on the uptake some keto-branded products are making their way north.

This particular product is a powdered creamer for coffee and other such beverages. It’s named very directly Keto Creamer and contains MCT oil powder. I found it at Winners for about $10.

Note: I find lots of interesting food products at Winners including most of my keto-friendly baking supplies. #winnersfabfind

I assume the reason it’s marketed as ‘keto’ is because of the fat content from the MCT. The packaging boasts about its power as ‘fuel for your brain’.

This product is a fine white powder with brown specks.

The issue I have with this so-called ‘keto’ product is it’s sweetened with coconut sugar, and has added palm oil. Everyone must do their own research and figure out what they will or won’t allow in their diet. I’m ok with a little bit of these ingredients but I know some folks would give this a hard NO.

Looking at the nutrition content and ingredients is important. Please don’t be fooled into supporting products just because they are labeled certain way. I see online this company does make unsweetened creamer too FYI.

So now that you’re aware of the product and content, what about how it actually performs and tastes? Well I did try this product out several times and ways over the past few weeks. Here is my take:

It is sweetened but not too sweet in my opinion. There is a slight coconut flavor. It doesn’t blend well into just straight coffee. If you take a spoonful and stir it into a cup, it does whiten or cream the coffee but doesn’t fully dissolve. I think it’s the oil which tends to float on top like a crema, but mixed with some of the powder so it’s unpleasantly chunky.

It did blend very well in a blended boosted coffee. I tried it several times with my usual morning bulletproof coffee, both instead of straight MCT oil and in addition to it. This powder doesn’t have enough fat for me to outright replace all the oil/butter in my boosted coffee. And often I don’t like a sweetened coffee if I’m fasting.

So what is this product good for? I ended up taking it to my work office and am using it there. I can make coffee at the office but don’t have a fridge. So I haven’t to been able to have cream for my coffee (I don’t like plain black coffee). The product was also useful a few times when we ran out of cream and butter at home (I know, gasp!). I use about 1tsp powder for a cup of coffee, which is an ok sweetness and cream for me, and that’s 2g carbs which is still less than regular milk.

Do I recommend this product? Yes and no. If you’re serious about a ketogenic lifestyle then you probably have (or will get) the real things in terms of coconut oil, MCT oil, or other coffee additives. But this is good if you are in a pinch or want to start dabbling in adding fat to your drinks. As I’ve said, just be aware that not all products beaded as ‘keto’ will be right for you and proceed only if it fits your macros.

Banana bread: Does it keto?

This banana bread went fast in our house this past weekend. Bananas are sweet and have up to 25g of carbs per medium/average banana. So they’re not on most keto-ers’ grocery shopping lists. If I had one whole banana that would be almost my entire daily carb allotment if following a stricter keto regime. Bananas are still a favorite for my kids though so we have them in the house often. And we happened to have three turning brown, being neglected on our counter. That used to be my cue to whip up some banana bread or muffins but I haven’t made banana bread in a long time – probably as long as I’ve been ‘keto’ which is fourteen months.

I got to thinking…can I make a low carb banana bread? I searched the internet and found a few ‘keto’ banana bread recipes. There were different versions so I wasn’t seeing anything consistent to give me confidence this would work. And I also didn’t want to go shopping first so I had to work with the ingredients I had on hand. I landed on this one from Keto Size Me and decided to try it out. I saw the recipe didn’t contain any sweetener or sugar which appealed to me. Now, I’m not against sweetener though I know from reading comment sections on other sites that many out there promote zero-sweetener or artificial ingredients. I am picky about the type I use and take note which kinds are in pre-packaged products, and where they are in the ingredient list (ie. how much in in there). And I don’t think I’ve baked anything sweet in the past year or so without sweetener. But that’s where the bananas come in.

I read some of the comments on that recipe’s post and saw people who thought bananas are a no-no while keto, and some were disappointed in the higher amount of carbs in this recipe. While bananas and other higher-sugar fruit are often out of the picture while eating keto you can incorporate them depending on the situation. For example, once slice of this bread will not equal an entire banana’s worth of carbs. I think it’s a great recipe (though I altered it slightly – see below) and it turned out wonderfully for me. Best of all, my kids loved it and I felt good they weren’t getting traditional, sugar-filled banana bread which can have up to 50g of carbs and hardly any fibre per slice due to pure sugar and wheat flour.

Is this ‘keto’? I say yes because lots of non-traditional ‘keto’ foods can fit into a ketogenic lifestyle as long as they fit within your macros. The sugar is more than I’d like but still fantastically low compared to most other breads or desserts.

This recipe calls for 3 bananas and I found it made 10 good-size slices. I’ll post my nutrition findings with the ingredients/brands I used calculated from SparkPeople here:

That’s a nice amount of fat per slice (19g), just over 5g sugar, 8g protein, and about
10g net carbs (total carbs minus fiber). These findings will differ depending on
types/brands of ingredients and the bananas themselves.

I consider this a huge ‘win’ for a banana bread recipe make-over to make it healthier.  

Ingredients:
3 bananas (medium, mushed/mashed)
3 eggs (large, slightly beaten)
1/4 cup olive oil (I actually used coconut oil which was melted – this was my only edit)

And this recipe is so easy! Mix wet ingredients together (incl. liquefied oil and mushed banana), add the dry ingredients, and combine. Pour into a loaf pan and bake 50-60mins on 350F. I used a silicone loaf pan which worked really well.

Sliced like a dream.
It was soooo good still warm with a bit of butter dabbed on top.

Product review: FlatOut flatbread

This pizza is on a “crust” made out of a pre-packaged flatbread. I didn’t want to put together any fat head dough. After a long work week I just didn’t want more work and really craved pizza!

I added some tomato paste, Italian meats, green olives, and cheese.

This is the base. FlatOut protein up carb down flatbread. The one I found was salt and pepper flavored but honestly I couldn’t taste much seasoning. It crisped up nicely and held the toppings.

Each whole flatbread contains just 1g sugar, and 9-10 net carbs (depending if you count sugar alcohols). Now, the sugar alcohol in the ingredient list is maltitol which many consider a no-no. Personally I haven’t experienced trouble with it in small quantities. In this product it’s about half-way down the ingredient list.

So it’s a personal choice but I like these flatbreads or wraps for their conscience and ease-of-use. There is also s decent amount of iron in these. Good for when you want a quick wrap, quesadilla, or pizza like I did tonight.

Supplements

Living a ketogenic lifestyle does not mean a person takes a bunch of supplements or pills to stay healthy but I do have some diet additives I find useful. Do you take any supplements?

Here are my current main go-tos:

Drink of champions

This combo of liquid chlorophyll and electrolytes saves my butt constantly. I don’t take the electrolytes supplement every day but I try to have at least one dose of the green stuff daily. I add both to a bottle of water so stay hydrated at the same time. My nephropathic doctor recommended liquid chlorophyll to help with skin, inflammation, and hormone issues I had this past fall, and I haven’t looked back since. It’s a wonder fix-all and I now recommend it to everyone! This particular electrolyte powder has no sugar or carbs and does the trick when I’m lacking sodium, potassium, and magnesium in my regular diet.

More fat

If you are doing ‘keto’ then you know fat is good for you. I knew oil supplementation was good for me way before I understood the benefits of  fat or keto. I have taken some sort of fish oil on-and-off for at least ten years. Where I’m from, cod liver oil has been a cure-all for centuries and I grew up knowing it to be foul-tasting but effective. Now, you can get oils of many varieties in pill form and many are odourless, and some are flavoured. I tried taking evening primrose oil capsules but didn’t find much benefit. For a while my doctor recommended a high does of perillia seed oil but when that bottle ran dry I went back to fish oil. I’m not loyal to any particular brand or type. There is lots of debate online and in literature about what type of oil is better for you: seeds vs. animal but there is little doubt omega 3 supplementation is beneficial.

Probiotics

Genestra HMF Forte Probiotic Formula

This is a lesson I only recently learned and wish I’d known sooner: Get yourself a good probiotic! These itty bitty guys will help with digestion, nutrient absorption, and immune function. Taking a supplement is especially important if you don’t eat much (or any) fermented foods. I keep mine in the fridge and have one per day before eating.

Chill pill

This is another excellent supplement I was turned on to my by naturopathic doctor. She recommended teas of holy basil as well as nettle. While I do like those I have found taking a concentrated pill supplement of holy basil (or tulsi) amazing for my mental health and ability to manage stress. I’ll take all the help I can get in those areas!

Those are the main supplements I take on a mostly daily basis. They are my starting line though there are a few others I sprinkle in when needed or when I remember. A good diet rich with nutrients is the best basis for health but it’s nice to know I can bring in these supplements to help!

Video talk on food addiction

Be the buzzkill: Food addiction is just as powerful as drug addiction. This video came up in my YouTube feed because I’m subscribed to YouGotThis aka Dr. Kathleen Hallinan. I encourage you to watch it if you relate at all to food addiction or having little control over food in your life.

The doctor talks about similarities between food addiction and her heroine-addicted patients. She talks about staying away from tiggers for the addictive behavior (incl. people and places). And she talks about denial. It’s a plain but powerful message. As someone who still struggles with food issues I found it hit home on a lot of points.

The point I found most interesting was discussion of the lack of social pressure to reform or heal from food addiction. I find a ketogenic lifestyle keeps me away from my triggers for the most part. And I’m learning so much about nutrition, my body, and my mind. I honestly believe sugar as persistent in our society is evil. But will I always do keto? I’m not sure. But right now it helps me fight my own battles.

Biohacking: what it is and the keto connection

Many of us practice some sort of biohacking or citizen science but don’t necessarily call it that. Feel a cold coming on so take extra vitamins or an herbal tea? Feel tired so up your hydration and/or caffeine? Those small self-directed additions to your routine are biohacking. It’s figuring out unconventional but natural ways to optimize health, energy, nutrition, fitness, and overall life.

On trend

Often biohacking is now talked about on a larger scale as many labs and researchers are working on realizing new limits of human potential. With social media and other internet resources these individuals can easily share their experiments and findings. It’s easier than ever to communicate results and even start a movement or community. Search for biohacking on reddit and you’ll get pages of forums with individuals all over the world sharing resources and their own experiences.

This recent article by Popular Mechanics magazine showcases several types of biohacking including using cryotherapy and sensory deprivation tanks, as well as nutritional “hacks”. The piece specifically mentions the keto diet, and how it’s being studied for positive effects and protection of the brain. Though the author (who experimented biohacks on herself) also talks about having a hard induction period transitioning to ketosis and that she didn’t stay with keto very long. I want to mention that this piece also discusses intermittent fasting which I’ll get into below in this post.

Search the term biohacking online and the top articles will likely include reference to the keto diet. Using ketones for fuel is a type of biohacking to tap into continuous energy and amazing cognitive benefits.

Bulletproof

A champion for biohacking, Dave Asprey created the Bulletproof company which is arguably responsible for the bulletproof or boosted coffee trend. It’s also a staple for many following a ketogenic diet. The practice generally involves consuming coffee blended with fat. The Bulletproof method involves the company’s own coffee beans, their Brain Octane product (a MCT oil based product), and grass-fed butter. There are skeptics online, and not much academic scientific info available, but the first-hand accounts of doing this are astounding. Personally, I have a boosted coffee most weekday mornings. I put MCT oil, butter or heavy cream, and collagen powder in my mixture. It satisfies me for quite a while and I think it does help with my thinking abilities. I notice negative differences on days when I don’t have this mixture, and I look forward to having it.

Intermittent fasting

The other big biohacking link to the ketogenic lifestyle is intermittent fasting or IF. Many keto folks purposely fast during their day and eat only during a certain ‘eating window’. A popular convention is the 16-8 one whereby a person won’t eat for 16hrs (inclusive of sleeping time) and then have an 8hr window for any food they consume for the day. The main argument for IF is to control insulin levels in the body. So many still consume some things (like water, plain tea) while you fast as long they don’t trigger an insulin response. The academic science AND personal accounts of the benefits of IF are abundant. In my opinion, one of the best description led of IF, its recent rise to fame, and benefits is this Harvard Health Blog post from earlier this year. And I recommend searching YouTube for keto-guru Dr. Berg’s IF videos because he presents a wealth of info succinctly in an easy-to-follow manner.

Like most other aspects of a ketogenic lifestyle, intermittent fasting goes against conventional health advice. Aren’t we supposed to eat ‘a balanced diet’ and have three meals with snacks in between? I don’t believe so anymore!

Personally, I try to do IF most days but have mixed results. I find my success depends on what I’m doing (and likely thoughts I’m having), and what I ate before fasting. I’m feeling better and better each day, but am still working through decades of food issues and metabolic damage (separate blog post on that to come!). Getting better or more sustainable at IF is one of my goals this year.

Do you biohack?

So do you do any sort of biohacking to optimize health or performance? I didn’t realize that’s what I was doing at first when starting a ketogenic lifestyle. But I’m fascinated with the topic now!

What is keto?

I figured the best place to start this site is at the beginning. I think it’s important to know some of the foundation info and history before starting a ketogenic lifestyle. Success and longevity for me is supported by knowing the ins and outs of what is actually happening in my body. I’ve become interested in nutrition and how keto works. Researching is a hobby and I now have many YouTube videos, TedTalks, articles, books, and postcasts about nutrition under my belt. I encourage you to do your own research but please be wary of the source and info quality.

Strap in for a long read. Yes, it will be detailed and scientific but that, in my opinion, is what makes keto so special and amazing. Disclaimer: I am not a scientist or doctor, and am recounting facts here from my own research and experience.

Keto basics
The term keto is short for ketosis which is a metabolic state of burning ketones for fuel or energy instead of carbohydrates. There are only three macro nutrients making up our nutritional pie chart – carbohydrates, proteins, fats – so when the amount of one macro is altered then the other two need to compensate. The keto diet promotes consuming very little carbs, high fats, and moderate or adequate protein. Typically, a keto diet is viewed as one which is derives about 5-10% of your daily macros from carbohydrates and and about 70-75% from fat. But there is a saying in the keto community: if it fits your macros. Everyone has different nutrition needs and you can do some experimentation and search online for a macro calculator to find your ideal nutritional ratios. Also, your ideal ratios will change if you gain or loose weight so you may need to re-calculate from time to time. Each person may have different macro needs or ratios. This is why it sometimes bothers me when I see something advertised as ‘keto’ as technically there is no real way to define if a food or recipe is or is not ‘keto’. Ketosis is a metabolic state and no foods are off limits as long as you can fit it in your daily macro limits. Perhaps the better phrase is ‘keto-friendly’? But for many people, counting daily ratios and nutrients is cumbersome and not realistically sustainable hence the generally understood principle is that ‘keto’ means a diet high in fat and very low in carbohydrates (and moderate protein – I’ll get into that later). This will promote the body to produce more ketones and use them for fuel.

Ketones
Ketone bodies are molecules produced by the liver from fatty acids when there is a restricted diet (fasting states, low-carb diets, after prolonged exercise, or starvation). The body produces ketones when there isn’t enough insulin to turn glucose (sugar) into energy. The keto diet essentially shuts off, or at least extremely limits, insulin responses in the body. Ketones are the body’s backup energy source and allows it to burn fat as fuel. With a keto diet, you can eat (ie. not starve!) to promote ketone production by limiting carbohydrates and consuming much more fat than the typical North American. The benefits of switching your body to this alternative source of fuel are many and I’ll get into those in future posts.

There are three types of ketones: beta-hydroxybutyric (BHB); acetoacetate (AcAc); acetone. The first two, BHB and AcAc, transport energy from the liver all over the body. Acetone is the least used ketone and is created as a by-product of AcAc. It typically isn’t needed for energy and breaks down and is removed from the body as waste. However, it’s presence is a tell-tale sign someone is in ketosis because acetone is the culprit for ‘keto breath’ or fruity breath of those in ketosis, as well as sometimes smelly urine.

Once the body is ‘fat adapted’ it will produce and burn ketones for energy. Ketones are a constant source of energy for the brain and rest of the body. Many find not relying on the standard energy source, glucose, freeing as they do not need to eat as frequently, stay fuller longer, and have that steady supply of energy which often translates to being more alert and efficient. Personally, I am more energetic and organized when in ketosis, and notice a less cravings for sugar. I sleep better, am in a better mood, and retain information better when in ketosis.

A carb is not just a carb
Just try to eliminate carbohydrates from your diet. You can’t. Carbs are in everything so even when you attempt to severely restrict carbs you will still inevitably consume some and that’s okay as long as it fits your macros. Additionally, the body makes glucose for any cells that need it all by itself. The liver converts amino acids (from protein) and glycerol (from fatty acids) into glucose by the process gluconeogenesis. Later in this post, this process will come up again with regard to over-consuming protein.

Many following a keto diet count ‘net carbs’ instead of total carbs when figuring out their macro ratios for daily nutrition. Net carbs are the total amount of carbohydrates in a food minus the fiber. Fiber isn’t digested and absorbed the same as other parts of carbs. The body’s gut bacteria breaks down fiber into fatty acids. Some individuals also back out any sugar alcohol as they find those don’t affect their blood sugar. Others avoid sugar alcohols altogether and I hope to write a post on sugar alternatives soon.

There are two types of carbohydrates: starches (complex carbs) and sugars (simple carbs). Starches are long chains of individual glucose or sugar units linked together. Though they take a little longer to digest in your system, starches are absorbed into the bloodstream the same as pure sugar. Sugar itself consists of much shorter chains and sometimes are just a single molecule. An example of a sugar short chain is lactose (glucose and galactose) and an example of a single molecule is just fructose by itself. These shorter chains or individual molecules metabolize very quickly in the body and are responsible for that sugar high and inevitable sugar crash after eating sweets.

Starches and multi-unit sugars are too big to be absorbed into the body so enzymes are produced to help break them down into single-unit sugars. Single-unit sugars are handled differently in the body depending on the type. I know! I didn’t know this until recently either. Glucose causes blood sugar levels to rise immediately and the pancreas produces the hormone insulin to deal with that and get it out of your bloodstream. Fructose goes straight to the liver which converts it to glycogen for storage. Small amounts of fructose found in real, whole food (eg. fruit) are typically handled well by the body. But consuming high amounts of fructose can be detrimental to the liver even though they may not spike blood sugar levels, such as in fruit juice, agave sweetener, soda, some salad dressings, etc.

What about protein?
If you recall, I mentioned that a keto diet consists of consuming moderate or adequate protein. This is because if you consume too much for your macro allowance then the body can convert the amino acids in that protein into glucose. This derails your efforts to get into ketosis. The body has a process called gluconegenesis whereby it turns non-sugar sources into sugar. So if the body is flooded with these amino acids, the gluconegensis process is triggered and starts providing glucose energy for the body instead of ketones. Protein also triggers insulin release which tells the body’s cells they don’t have to burn fat or produce ketones. So you can see why consuming more than an adequate amount of protein can derail your keto diet efforts.

A little history
Our bodies were built with the system for ketosis and our ancestors likely used it frequently when food sources were scarce. Even with food security, our typical North American diet didn’t consist of the same abundance and carbohydrate rich foods we see today. In a relatively short period of time in mankind’s history our food sources and culture has dramatically changed. Our diet has changed drastically over a relatively short period of time and our bodies adapted to the changes. Our livers took in more toxins, produced more insulin, and got fattier. Doctors started seeing increased mortality rates from diet-related illnesses as people’s bodies just couldn’t deal with the large amounts of new food that quickly became standard.

A ketogenic diet has been regularly used to help those with brain diseases such as epilepsy since the 1920s. Possible applications have been studied for other ailments such as Alzheimer’s disease, autism, brain cancer, Parkinson’s disease, even sleep disorders. Further, since keto first restricts a person’s sugar consumption, it has also been suggested for those fighting cancer or wishing to prevent it as cancer cells feed on sugar. Restricting carbohydrates can lead to healing the liver and pancreas for individuals who are pre-diabetic or suffering from diabetes. Many are able to manage their conditions with diet and avoid medications and complications. Finally, a low-carbohydrate diet has been found to help with some mental illnesses and I can attest to that personally. Kicking sugar and switching to a keto lifestyle has worked wonders for my own depression and anxiety symptoms. I think it’s greased the wheels to help my therapy and other interventions work more effectively. I’m going to get into that, and the link with fasting, in a future post, too.

A conspiracy
So why did our society switch to thinking fat is evil and we need so many carbs to complete daily nutritional recommendations? Canada’s food guide suggests adults eat 6-8 servings of grains each day and to limit butter and other sources of fats. And we’ve long been told to eat several small meals a day to keep a continuous supply of glucose energy and help regulate blood sugar. The body is a complicated machine and each one can differ from each other with regard to sensitivity and tolerance. Yet, we’re snacking all the time, eating low-fat Oreos, and no one is getting healthier or happier. Metabolic diseases and obesity are epidemics throughout the world.

Just sixty short years ago, a group called the Sugar Research Foundation – funded by sugar companies – published information refuting earlier claims that sugar aided heart disease. This was done without disclosing funders or motives. And the article pointed to dietary fat as the cause of our troubles. The sugar industry paid to change public discourse about their products. Blame was placed on fat and the marketing ploy worked to distract everyone from the harmful effects of sugar. Now we have low-fat everything on our grocery shelves. And if you look closely (which you will need to do if you decide to do ‘keto’) you’ll find that sugar is in everything.

There has been some debate about the sugar industry’s influence and the famous study conspiracy. But I think sugar tastes good, is addictive, and the business is a tough nut to crack. But as I stated at the beginning, if you alter one part of the macro nutrient pie chart then the other parts need to compensate. So if fat is lowered, and protein is expensive and not easy to add, then carbs need to go up. See for yourself by going to the grocery store and compare the regular and low fat versions of foods. And there’s lots to compare because low fat, no fat, and diet labels are everywhere in our society. Usually the lower fat ones have higher carb and sugar counts. And beware because there are over FIFTY different names for sugar hiding in those food nutrition labels. All the nutritional information presented above supports the idea that lowering carbohydrate (eg. sugar) consumption is beneficial and I know first-hand it’s helpful.

Looking ahead
Here are some specific topics I want to explore and write about on this site:
– Different types of keto
– Fasting
– Health worries
– Health benefits
– Supplements
– How to start (or how I started) keto
– Alcohol
– Navigating social situations while keto
– What to eat or best food options
– Insulin and glucose

I’ll add to this list as needed, and will link to each post when its created.

Thanks for reading!