Kylie James | Koru Nutrition Inc.

Top 5 Health Benefits Of The Ketogenic Diet

by Kylie James | Jun 11, 2020 | Koru Nutrition Blog

Although the ketogenic diet was designed as a treatment for epilepsy in 1921 by Dr. Russel Wilder, MD. It’s use declined with the modern era of antiepileptic drug treatment. However, the Ketogenic diet has had a massive resurgence and has gained mainstream popularity in recent years due to its ability to assist in significant weight loss. By now, we’ve all heard that you can lose weight while following the “keto” diet. But, what is the ketogenic diet and what are the health benefits?

What is the Ketogenic Diet?

The ketogenic diet consists of consuming 75% fat, 20% protein and 5% carbohydrates. When eating like this it results in your body switching from burning carbohydrates (glucose) to burning fat (ketones) for energy instead. Having ketones in your body, and using fat as fuel over sugar, does have various benefits.

Health Benefits of the Ketogenic Diet

Weight Loss:
Multiple studies show that the ketogenic diet helps facilitate (often significant) weight loss (1). One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet(2). Another study found that people on the ketogenic diet lost 3 times more weight than those on the diet recommended by Diabetes UK (3).

One of the reasons for this is that fat helps us feel satiated, it fills us up and it helps to stabilize blood sugar levels and improve insulin sensitivity. As a result it helps to reduce cravings, reduce appetite, and reduce caloric intake (4, 5).

May help to Prevent and Address Diabetes:
Because of the ketogenic diet’s effect on blood sugars research has been done on its effect utility in addressing diabetes. One study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (6). Another study in people with type 2 diabetes found that 7 of the 21 participants were able to stop using all diabetes medications (7). Please remember, it is advised that if you have diabetes and want to embark on the ketogenic diet that you speak with a qualified health care professional first and that you are monitored throughout the diet so any necessary medication adjustments can be made for your safety.

Help Manage Neurodegenerative Diseases:
Research suggest the ketones that are generated while following the ketogenic diet can provide neuroprotective benefits, which means they can strengthen and protect brain and nerve cells (11). Not only does the ketogenic diet help to reduce seizures, but it has also been shown to slow the progression and improve symptoms of Parkinson’s disease, (9) as well as reduce symptoms of Alzheimer’s disease (8). In one animal study it was shown that the ketogenic diet boosted the clearance of beta-amyloid protein in the brain — the “building blocks” that, in Alzheimer’s, stick together, forming toxic plaques which interfere with neuronal signaling (10).

Research also shows improved cognitive function and improved mood. One study showed lower levels of anxiety and mood-disturbed behavior and children were rated as more productive. Cognitive test results also showed improvements (12).

For more information on Spinal Cord Injury and the ketogenic diet, click here

Cancer Prevention
Research shows many cancers thrive on sugar, and therefore, that restricting sugar intake might help combat certain cancerous tumor growths by creating an unfavorable metabolic environment for the cancer cells (13). In addition to helping regulate blood sugar levels, a ketogenic diet could help create metabolic oxidative stress in cancer cells. This could also help make the cells more sensitive to treatments like chemotherapy and radiation (14). Research in this area is still in the early phases.

Reducing Risk of Cardiovascular Disease
The ketogenic diet may be associated with some improvements in certain cardiovascular risk factors, such as obesity, type 2 diabetes and HDL cholesterol levels (16). Research has shown that total cholesterol, triglycerides, and LDL (“bad”) cholesterol often decrease while on a ketogenic diet, while “good” protective HDL cholesterol increases. Blood sugar and HbA1C (which is a blood marker that indicates a two- to three-month average of blood sugar levels) also tend to go down. Both are positive steps at reducing cardiovascular disease (15).

These are just some of the benefits of the ketogenic diet. However, the diet is difficult to implement and is often done incorrectly. It is recommended that you seek nutritional support if you want to undertake a ketogenic diet, especially if you have a health condition. Please reach out to Koru Nutrition if you would like this support, and please follow us on Facebook and Instagram for some great keto recipes!

References

Electrolyte Lemonade

by Kylie James | Jun 5, 2020 | Drink, Recipes

Who doesn’t like lemonade?

Whether you’re managing the “keto flu”, on the keto diet for the long-haul, need to rehydrate after a heavy workout, or are just looking for a refreshing summertime beverage that isn’t full of sugar — this Keto Lemonade is the perfect option!

Most store-bought or restaurant lemonade is chock-full of sugar in order to allow its sweet flavour to balance the sour flavour from the lemons. By making your own lemonade at home you’re in control of the sweetener!

Stevia (liquid) is the sweeter of choice in this recipe. Stevia has 0 calories, no sugar, and a powerful sweet flavour — meaning you only need a few drops! Plus, stevia liquid drops have a less metallic taste than the powdered form.

Lemon juice is a low-carb, natural source of electrolytes such as calcium, magnesium, potassium, and trace amounts of sodium. Just make sure you squeeze it fresh for the best flavour and the densest nutrients!

Sea salt is an important addition to this lemonade recipe, as it offers an additional boost of electrolytes to help you rehydrate. If you’ve been exercising, enjoying the outdoors in warm weather, or if you’re doing your best to get through the “keto flu”, the sea salt in this recipe can help address dehydration just like the minerals in your favourite sports drink.

Give it a try! Quench your thirst this summer with this restorative Keto Lemonade recipe.

Electrolyte Lemonade

Print Recipe Pin Recipe

Total Time 5

Course Drinks

Servings 4

Calories 7 kcal

Ingredients

4 cups Water
1/2 cup Fresh-squeezed Lemon Juice
10 drops Stevia Extract (or to taste)
1/8 tsp Sea Salt (ideally Himalayan or grey rock salt)
Ice (optional)
Mint (garnish)

Instructions

Combine all ingredients, except mint, in a large pitcher. Stir well to mix.
Garnish with mint and enjoy!

Notes

Nutritional information per serving:

Calories – 7

Carbs – 2g

Fiber – 0.1g

Sugars – 0.8g

Protein – 0.1g

Fat – 0.1g

5 Steps To Support Your Immune System

by Kylie James | May 26, 2020 | Koru Nutrition Blog

Supporting the Immune System Koru Nutrition

You aren’t alone right now in trying to find ways to keep you and your family healthy and your immune systems strong. Individuals and families have been stocking up on their vitamin C and other immune boosting supplements. This is a great step, but there are many other things that you can be doing , or not doing, to optimize your immunity.

5 Steps To Support Your Immune System:

#1. Reduce Sugar Consumption

Comfort foods is what we tend to gravitate too in the winter months such as chocolate, pastries, and sweets? Although these foods may feel comforting in the moment, sugar has a detrimental effect on the immune system.

Sugar can suppress the immune system (by altering the function of specific immune cells, called neutrophils) for up to 5 hours after ingestion. (Sanchez A. et al, 1973) Because the effect lasts for many hours, if you eat sweets several times a day, your immune system may be perpetually operating at a distinct disadvantage (1). In contrast, the ingestion of complex carbohydrates, or starches, has no effect on the immune system.

Sugar triggers low-grade inflammation in the body and inflammation is also an immune suppressant.

Studies have found that excessive amounts of sugar, or glucose, in the body can inhibit the absorption of Vitamin C (2). Vitamin C is extremely important for boosting the immune system and fighting off infections. In the 1970s, researchers established that Vitamin C has a similar structure to sugar and therefore can compete for absorption. So, if you are taking vitamin C supplements or trying to consume foods high in vitamin C if you are consuming alot of sugar then you are not getting the benefits of your vitamin C foods and supplementation.

As an antioxidant, it is the job of Vitamin C to neutralize free radicals. By consuming sugar with Vitamin C, you are introducing more free radicals that Vitamin C may then needs to sacrifice itself to neutralize the free radical instead of being available to support your immune system.

For more information, check out our article on the best sugar alternatives.

#2. Reduce Alcohol Consumption

The Cleveland clinic reported that If you drink every day, or almost every day it can weaken the immune system and make the body more susceptible to infections, such as colds, flu or other illnesses more frequently than people who don’t drink. Many people may have increased their alcohol consumption, over the winter months which is not good for immunity!

Alcohol alters the makeup of your gut microbiome, which is the home to trillions of microorganisms performing several crucial roles for your health, including supporting your immune system. Infact 70-80% of your immune system is in the gut. Research shows that drinking alcohol may also damage the immune cells that line your intestines, which serve as the first line of defense against bacteria and viruses. By damaging those cells in your intestines, it can make it easier for pathogens to cross into your bloodstream (4).

Excessive drinking reduces the number and function of three important kinds of cells in your immune system–macrophages, T and C cells. Macrophages are the first line of defense against disease. They gobble up anything that’s not supposed to be there, including cancerous cells, and they sound the alarm if pathogens are present. T cells are antibodies to specific pathogens. They are the reason vaccines work and why you can’t get chicken pox twice. Your T cells already know how to kill those specific kinds of viruses. B cells are white blood cells that secrete cytokines that attack bacteria. When B and T cells are suppressed, your immune system is less efficient at identifying and destroying invading pathogens.

#3. Manage Stress

Unfortunately, stress plays a major role in compromising our immune system. In short spurts, our stress hormone, cortisol, can boost immunity by limiting inflammation. But over time, your body can get used to having too much cortisol in your blood and this opens the door for more inflammation. This can weaken your immune system, leaving you more vulnerable to viral infections and frequent illnesses.

In addition, stress decreases the body’s lymphocytes — the white blood cells that help fight off infection. The lower your lymphocyte level, the more at risk you are for viruses.

The brain and the immune system are in constant communication in this delicate balance that can be disrupted by any kind of physical or emotional stress. Some experts claim that stress is responsible for as much as 90% of all illnesses and diseases.

For more information, please check out our article for nutrition strategies to help manage stress.

#4. Get a Good Night’s Sleep

The Mayo Clinic reported that studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus. Lack of sleep can also affect how fast you recover if you do get sick.

During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain cytokines need to increase when you have an infection or inflammation, or when you’re under stress. Sleep deprivation may decrease production of these protective cytokines. In addition, infection-fighting antibodies and cells are reduced during periods when you don’t get enough sleep.

How much sleep do you need to bolster your immune system? The optimal amount of sleep for most adults is 7.5-9 hours of good sleep each night, while teenagers need 9-10 hours of sleep, and school-aged children may need 10 or more hours of sleep per day.

For more information check out or article on nutrition for better sleep.

#5. Not Eating Enough Fresh Fruit and Vegetables

Our immune system relies on a number of nutrients to help it function properly and work at its optimal level. Key nutrients include vitamin C, iron, Vitamin D, folate, Vitamin A, selenium and zinc. It is difficult to intake adequate amounts of these nutrients from processed foods, but you will get them from fresh fruits and vegetables. Unfortunately, many North Americans are not getting enough fruits and vegetables into heir diet, nor are they consuming enough variety.

Canadian Community Health Survey (CCHS) indicate that approximately 70% of children aged 4 to 8 years and 65% aged 9 to 13 years do not consume the recommended minimum five servings of fruits and vegetables (FV) daily. Health Canada recommends a minimum of 7-8 servings of fruits and vegetables a day for adults, and this is rarely achieved.

Unfortunately, with high stress, poor sleep, diseases and illnesses our body’s demand for nutrients becomes higher. This would only be compounded by an already compromised diet with processed foods, pizzas, and frozen dinners; consumption of sugar-laden foods and beverages; and limited intake of fresh fruits and vegetables in the diet. These societal dietary habits put us at huge risk of nutrient deficiencies, and subsequently a compromised immune system, which impacts our ability to help protect ourselves against viruses and infection.

If you are struggling to get enough fruits and vegetables into your diet you can explore supplementing with a whole food supplement which contains 30 fruits and vegetables. Separate studies were conducted on healthcare professionals with direct patient contact, young law school students, an elderly population, and athletic men. The combined results of those studies show that a combination of orchard, vegetable and berry capsules, “Reduces the severity of upper respiratory challenges, reduces missed work days, and increases the number and activity of immune cells circulating in the body”. British Journal of Nutrition (2011) Journal of Nutrition (2007) Medicine & Science in Sports & Exercise (2006) Journal of Nutrition (2006) Integrative Medicine (1999).

To get your whole food supplements click here.

SUMMARY

Flu season is an annoying time for everyone – missed work and school days, used tissue papers piled high and aches and pains all over. Reducing sugar consumption, limiting alcohol intake, practicing stress management techniques, getting adequate sleep, and ensuring an adequate intake of fresh fruits and vegetables are e ways that you can help support your immune system and avoid getting sick this season!

References

Sanchez, A., et al. 1973 “Role of Sugars in Human Neutrophilic Phagocytosis,” American Journal of Clinical Nutrition. 26:1180-1184 http://ajcn.nutrition.org/content/26/11/1180.full.pdf+html (accessed July 27, 2015)
https://www.ncbi.nlm.nih.gov/pubmed/16118484
https://www.huffingtonpost.ca/entry/sugar-weaken-immune-system_l_5e74ca2cc5b6f5b7c542a3be
https://www.insider.com/does-alcohol-weaken-the-immune-system

Black Bean Brownies

by Kylie James | May 22, 2020 | Recipes

Who doesn’t love a good brownie? Well, these ones have all of the fudgy taste you want in a brownie with none of the sugar crash!

Thanks to the black beans and eggs, each serving has 7 grams of protein! The addition of protein-containing ingredients to a brownie recipe helps to balance blood sugar levels and ensure that it sustains your energy levels.

In addition to the protein content, black beans also contain lots of fibre to help keep you fuller for longer and to support gut health. As indicated by their deep black colour, they are also full of antioxidants, which are the pigments responsible for their colour. Antioxidants help protect the body from a wide range of conditions ranging from infections to some cancers.

Xylitol is the sweetener used in this recipe, and is a healthy swap out for regular sugar! Xylitol is a sugar alcohol, so it provides a sweet flavour without spiking blood sugar levels. As opposed to regular sugar which contributes to dental issues, xylitol is also protective for the teeth.

Of course, the chocolatey flavour of the brownies is all thanks to cocoa! Cocoa is one of the richest dietary sources of the mineral magnesium. Magnesium is needed as a cofactor for over 300 enzymatic reactions in the human body, but it’s most well-known for being a relaxant. Additionally, magnesium helps to balance blood sugar levels (1), which is especially important when consuming sweet treats!

Next time you’re in the mood for a delicious, chocolatey brownie… we hope you’ll give these ones a try! Happy baking!

References
1. https://www.healthline.com/nutrition/is-magnesium-good-for-my-blood-sugar-levels-if-i-have-diabetes#1