Keto, Low Carb, or Low IG?
In my recipes I use the concepts of keto (or ketogenic), low carb or low GI diet from time to time.
Why and what is the difference between Keto, Lowcarb and IGBAs?
I am used to offering recipes for all types of diets or eating habits
Of course I recommend a healthy diet but depending on your state of health and the advice of the medical profession and its dietician, its activity, its tastes, you can orient yourself towards this or that type of diet with different intakes of carbohydrates, lipids or proteins.
So I offer a wide range of choices to please as many people as possible, as I offer lactose-free, gluten-free recipes...
What these 3 terms, keto, low carb and low GI have in common is that we remove refined sugars from our diet and replace foods with a high glycemic index.
It is not only sugar but also all wheat flours, cereals, legumes that provide a significant amount of carbohydrates and in a smaller quantity for fruits and vegetables (depending on which)
What is a Keto diet?
Also called the ketogenic diet, Atkins or LCHF (the method can change depending on the diet), This type of diet aims to significantly reduce the consumption of carbohydrates in favor of fat.
She relies on strict methods to respect in order to have the necessary inputs for her health. It is therefore advisable to follow the advice of your dietician or doctor and to rely on tools that can be found on the internet to carry out this diet correctly.
The Keto diet removes or limits all sugars and starches. It is practiced to lose weight but also in the context of certain food allergies and in some cases of type 2 diabetes.
In a ketogenic or Keto diet there is usually an intake of 75% fat, 20% protein, and about 5% carbohydrates. This achieves ketosis, a state in which the body switches to burning fat for energy instead of carbohydrates. The carbohydrate intake is therefore between 20g per day for a strict diet and 50g if moderate.
In a conventional diet, these levels are 35% fat, 15% protein and about 50% carbohydrates.
All Keto Recipes
Keto Recipe Ideas Salmon and Asparagus Duo with Mousseline Sauce Almond Witch Fingers Raspberry with Mona Lisa Biscuit Summer ratatouille Macedonian Rolled Ham and Asparagus Sugar-free chocolate cake Shortbread tarts with apricots (reduced in sugar) Chanterelle omelette Grilled Beef Rib with 3 Sauces Chocolate Walnut Tarts (low GI)
What is a LowCarb diet?
Fairly close to the ketogenic/keto (low-carbohydrate) diet, a LowCarb diet is a bit less strict but has the same principle of decreasing carbohydrate intake.
Practiced over a short period to lose weight, a Low Carb diet limits fewer foods and allows you to consume a little more carbohydrates per day (between 50 and 150g) mainly through fruits and vegetables - The advice of a dietician is also recommended.
It is sometimes used as part of type 2 diabetes that is not treated with insulin or medication.
Since carbohydrate intake is more important than a LCHF diet, the amount of fat is lower.
All Lowcarb recipes
Low Carb Recipe Ideas Gravlax Salmon Salad Grilled asparagus with Sabayon Pesto Spinach and Zucchini Carrelet Sugar Free Cherry Clafoutis Eggplants stuffed with minced meat Caramel chicken (sugar free) stir-fried in Chinese style Low Carb and Gluten Free Peanut Butter Cookies Raw vegetable salad Low Carb Donuts (Keto Donuts) Sugar Free Orange Jams
What is a low GI diet?
Most of my recipes have a low glycemic index (low GI), that is to say they help avoid blood sugar spikes.
In this case carbohydrates are not banned but better chosen: No more white flour, white sugar, white rice... but welcome complete or semi-wholemeal flours with a lower glycemic index, wholegrain rice, coconut flour, lupine, almonds (see my GI Bas cupboard)
A low GI diet is not a diet! it generally respects the recommendations for a balanced diet (35% fat, 15% protein and about 50% carbohydrates over the whole meal)
The choice of foods such as wholemeal flours, cereals, legumes, fruits, vegetables with a low glycemic index allows a greater intake of fiber that slows down the digestion of sugar.
This type of diet is suitable for diabetics (type 1, type 2, gestational) and allows a varied and balanced diet.
The daily carbohydrate intake should still be reasonable - without abuse. This diet has many health benefits and allows you to better control your weight.
All IG Bas recipes
Low GI Recipe Ideas Redfish on a bed of zucchini in the oven Monkfish and its pepper coulis Light Greek Moussaka Vegetable fritters with chickpea flour Sugar Free Sweet and Sour Fish Balls Provençal haddock and wholemeal pasta Cod with Crumble Pesto Parsley Pistachio Chocolate cake without sugar and raspberries for Valentine's Day Butternut and Sweet Potato Gratin Artichoke Vinaigrette In conclusion
Whatever type of diet you choose, excess sugar is bad for your health.
It is also important to monitor your intake of complex carbohydrates (which are also sugars).
Better control also means getting rid of sugar, which can be a factor in type 2 diabetes and certain medical complications.
For strict diets, the help of a specialist is essential because breaking the balance between macronutrients can have health consequences if it is poorly managed (what you take away on one side, you have to find it on the other).
Daily activity remains essential for better balance and health - exercise, sport adapted to one's physical condition.
With diabetes treated with insulin (Types 1 and some types 2), the abandonment of fast sugars is to be taken with tweezers because in case of intense activity or hypoglycemia a resugaring is necessary. Sometimes a fruit or a food with a low glycemic index is not enough, so choose a healthy sugar that raises blood sugar more quickly
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