Kefir is growing in popularity, popping up in almost every grocery store. If you’re not familiar with kefir, it’s a fermented drink that contains a symbiotic culture of yeast and bacteria, similar to how you would make sourdough bread.bread.
Is Kefir Keto Friendly? Most store-bought kefir has the same amount of carbs as a glass of milk with ~10 grams of net carbs per 8 oz. making it ok to consume in moderation.
In this article, I’ll go over what kefir is and its health benefits, how to reduce the numbernumber of carbs, and alternatives that are even more keto-friendly.
Is Kefir Keto Friendly?
Keto-friendly is just another way of saying whether or not a food is generally ok to eat because no food is inherently keto or not keto. Foods aren’t “keto” since keto is a metabolic state achieved by limiting carbohydrates under a certain amount, which is different for everyone.
On average, an 8 oz. serving of kefir from most brands contain ~10 to 13 grams of net carbs. Since most people following a ketogenic diet limit carbohydrates between 20 and 50 grams of net carbs, kefir fits the bill as it falls under that threshold.
The real question is whether using up 10 to 13 grams of your net carbs is worth a glass of kefir. Of course, you can get the health benefits of kefir without drinking a full 8 oz. serving. For example, consuming 4 oz. of kefir only has ~6 grams of net carbs.
While I would suggest getting the majority of your carbohydrates from non-starchy vegetables such as broccoli and spinach, you can enjoy treats that aren’t exactly seen as “keto” while staying in ketosis.
I wouldn’t make it a point to try to fit in treats every day, but if it makes you diet more enjoyable and allows you to stick to it, then who am I or anyone to stop you.
You do you.
What Is Kefir
So what exactly is kefir? It’s a cultured, fermented beverage similar to kombucha. Kefir is made similarly to sourdough bread, where a “starter” consisting of yeast and bacteria is used to ferment dairy milk, though other alternative milks may be used.
Kefir is almost like a yogurt drink, it’s not as runny as milk, but it’s not as thick as yogurt. Since kefir is fermented, individuals who may be lactose intolerant don’t seem to have the same reaction with kefir.
If you’ve never seen kefir, you’ll likely find it in the dairy section or lumped in with the yogurts.
Health Benefits of Kefir
Kefir is rich in nutrients, B vitamins, potassium, calcium, and a good source of high-quality protein. However, most people choose to consume kefir for its probiotics.
Probiotics are live organisms consumed through fermented foods or supplements such as kimchi, sauerkraut, and kombucha. Additionally, probiotics are thought to help promote a healthy balance of gut bacteria and linked to a variety of health benefits.
Aside from being rich in nutrients, 5 health benefits of kefir include:
Improve bone health2https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4337919/
Help with digestion and IBS3https://www.ncbi.nlm.nih.gov/pubmed/19220890
Improve allergy and asthma symptoms4https://www.ncbi.nlm.nih.gov/pubmed/17869642
May be cancer protective5https://www.ncbi.nlm.nih.gov/pubmed/27144297
How To Make Kefir More Keto Friendly
By making your kefir, you’ll have full control of making a lower carb version than the ones found on the store shelves.
First, decide which type of dairy or non-dairy base you would like to use. Popular non-dairy alternatives include:
Coconut milk
Goats milk
Rice milk
Almond milk
Macadamia nut milk
Easy ways to make kefir more keto-friendly…
Use coconut milk or another dairy alternative
Make kefir with coconut milk or another non-dairy milk lower in carbohydrates. Using something other than cows milk is an easy way to slash carbs from your kefir.
For example, this recipe from KetoDietApp uses coconut milk and has only ~4 grams of net carbs per 8 oz. serving.
Recipe and image from ketodietapp
Reduce the serving size
Reducing your kefir serving from 8 oz to 4 oz is a way to take in fewer carbohydrates, but still, get the health benefits of kefir and probiotics.
Just because the nutrition label says 8 oz. or 1 cup equals a serving, doesn’t mean that you have to drink that much in one sitting.
Ferment kefir longer than 24-hours
Ferment your kefir longer than 24 hours. Typically, kefir is fermented for 24 hours, but fermenting kefir for 48 to 72 hours will help further reduce the carb count.
Bear in mind, the longer you ferment your kefir, the sourer it becomes, but this is easily remedied by mixing in your favorite zero-calorie sweetener such as stevia or monk fruit.
Or, if you enjoy the sourness, then leave it be.
Drink water kefir
Yepp, that’s not a typo.
You can make kefir from water the same way you can from dairy and other milk. Water kefir is easy to make at home as all you need is water, sugar, and water kefir grains.
The fermentation process is what reduces the sugar content, so using less sugar and increasing the fermentation are perfect ways to reap the benefits of kefir with even less sugar.
Here’s a natural water kefir recipe from Kombucha Kamp.
Image and recipe from Kombucha Kamp
The Takeaway… Is Kefir Keto?
Kefir can most certainly fit into a ketogenic diet as a single serving has ~10 grams of net carbs and a half serving only ~5 grams. However, you’ll get more bang for your buck by making your kefir with non-dairy milk or fermenting dairy for longer than 48 hours.
Kefir is rich in probiotics that have been shown to have a multitude of health benefits, including digestion health and improved bone health, making it worth consideration as part of a healthy diet.
Since kefir is a fermented beverage, the sugar is significantly reduced during the fermentation process. Still, if you ferment it even further, you can reduce the overall net carbs even more.
Transitioning to a ketogenic diet can be quite stressful on the body for some individuals. Often, it's this increased stress along with other changes that may be causing your hands and feet to become swollen.
In fact, during extreme dieting situations, as with my last bodybuilding prep, I was putting my body through long periods of dieting combined with high amounts of physical exertion. This stressful situation led to a period of VERY swollen ankles and feet.
Why your hands and feet are swollen on keto. Swollen hands and feet on keto are usually due one or even a few of the following causes: electrolyte imbalance, too much physical stress (diet and exercise), an injury, or increased temperatures.
Keep reading along, I'll explain the major causes behind swollen hands and feet, how keto may play a role, and a few dietary and physical solutions to fix the swelling.
What Causes Swollen Legs, Ankles, and Fingers?
Electrolyte imbalance
There are two probable causes when it comes to electrolytes, though both are related. One, you're consuming too much salt, the other, you're consuming too much salt, but in proportion to potassium. Meaning, you're not consuming enough potassium.
Sodium and potassium are electrolytes that your body needs to function normally and help maintain fluid balance. When these minerals are out of balance, edema, or fluid retention, may occur in your ankles, fingers, legs, and even around your eyes.
On average, Americans consume too much sodium in relation to potassium.6U.S. Department of Health and Human Services, U.S. Department of Agriculture. Scientific Report of the 2015 Dietary Guidelines Advisory Committee Cdc-pdf. Washington, DC: U.S. Department of Health and Human Services; 2015. According to the World Health Organization, the general guideline for sodium to potassium should be close to 1:1. 2http://www.who.int/nutrition/publications/guidelines/potassium_intake_printversion.pdf
Physical stress
For a variety of reasons, too much physical stress may lead to swollen hands and feet. 3Exercise is a stress on the body, but that's what causes our bodies to adapt and become stronger.
When we exercise, blood flow is diverted not only to the working muscles but also to your heart and lungs. Exercise can reduce blood flow to your extremities like your hands and feet, making them cooler. As a result, the blood vessels in your hands or feet may react by opening wider, which is the swelling you're experiencing.
It's not uncommon for runners to experience swollen hands and feet. The constant movement of your arms swinging and feet hitting the ground may contribute to fluid retention. Constant movement increases air across the skin to improve heat exchange with the air to stay cool.
An injury
A common source of swelling in the legs, feet, and hands are from injuries. Injuries include strains, sprains, and even broken bones. While a broken bone may be more visible, sometimes we experience slight injuries or traumas without necessarily experiencing any feedback (i.e., pain). In the case of an injury, blood rushes to the affected areas.
If there is a chance you may have suffered an injury, please seek medical attention.
Increased temperatures
It's quite common for hands to swell in hot weather, referred to as heat edema. Heat causes the blood vessels to expand, sending more blood to the skin in an attempt to help cool you down.
As blood vessels expand, fluids leak into surrounding tissues. With a little help from our friend gravity, fluids can also move and collect in the hands and feet.
If you're going to be in hot temperatures, try to wear breathable clothing and shoes in addition to staying well hydrated.
If exercising outdoors during hot temperatures, try to work out during the colder period of the day if and when possible. Also, tight-fitting jewelry, especially something like a ring, may lead to swelling of the hands and fingers while exercising.
Low protein intake
In rare cases, a deficiency in protein may lead to increased water retention while on a ketogenic diet. Often, people either restrict protein to maintain specific percentages or have heard about protein converting into sugar.
While a deficiency in protein is less common in developed countries, if you're going out of your way to consume LESS protein, you may be doing your body a disservice. Protein attracts water and plays an essential role in helping to maintain water balance.
To figure out your protein intake and other macros, try our keto macro calculator, which will guide you through our recommendations.
How To Fix Water Retention On Keto
Resolving swollen hands and feet on keto will depend on the root cause of water retention.
Stay hydrated and maintain electrolyte balance
Contrary to popular belief, drinking too little water may cause your body to hold onto more water in an attempt to prevent dehydration. Make sure you are drinking plenty of water, preferably to thirst, to stay well hydrated.
Additionally, you must be getting a sufficient amount of electrolytes, especially sodium and potassium. Many people who start a ketogenic diet suffer from the keto flu, which is usually a result of a massive shift in water and electrolytes.
Make sure you're salting your foods liberally and to taste, but also making sure you're getting in enough potassium. Keto-friendly foods rich in potassium include avocados, mushrooms, leafy greens, and even BACON! If you haven't tried Pederson farms bacon, I'd highly recommend it.
Additionally, you can also supplement with an electrolyte drink like LMNT electrolytes, which were specially formulated with the keto and low-carb dieter in mind.
Supplement vitamin B1
Surprisingly, vitamin B1 deficiency is one of the most common deficiencies. A deficiency in vitamin B1 can lead to fluid retention in your ankles, also known as edema.
Nutritional yeast is a keto-friendly source rich in B1. You may have seen nutritional yeast at your local store like Trader Joes, but it typically comes in the form of little flakes. It's the perfect way to season vegetables or anything of your choosing as it has an almost cheese-like nutty flavor to it, similar to parmesan cheese.
Lower intake of FODMAPs
Sometimes water retention can be a result of inflammation due to food sensitivities. FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols'.
Mainly, certain types of carbohydrates and sugar alcohols may cause digestive stress to specific individuals, especially those who suffer from Irritable Bowel Syndrome (IBS).
Some common keto-friendly foods that are high in FODMAPs include:
Cauliflower
Garlic
Onions
Asparagus
Avocado *gasp*
It may be worth experimenting with the elimination of certain foods from your diet for some time and seeing if the swelling in your hands and feet subside. For a complete list of foods high in FODMAPs, click here.
Compression socks
Compression socks are popular among travelers to help provide pain relief and prevent fluid from collecting in their legs, ankles, and feet. These socks can be a great tool to help alleviate the symptoms if you suffer from swollen ankles and other lower body extremities.
You can find a pair of compression socks at your local drug store, shoe store, or even online on Amazon.
In some cases, exercise may be the cause of swollen hands and feet. However, if you're NOT exercising, then doing so may help with swollen hands and feet.
Exercise can help with blood flow in addition to losing weight, which may reduce swelling and will improve your health overall. Sometimes it's sitting down, standing in one place, or being sedentary that can cause your body to retain water and cause swelling.
Additionally, here are seven exercises for leg edema or swelling that you can use.
Increase fiber and probiotic-rich food intake
Many people starting keto try to limit ALL of their carb intake, even fiber. Increasing fiber intake is useful in helping your body digest and balance fluids properly.
Can A Keto Diet Cause Swelling?
There's nothing specific about a ketogenic diet that gives reason to believe that it would cause swollen hands or feet. Chances are you're making changes to your diet and lifestyle, which can be stressful on your body.
Additionally, these changes can affect not only your fluid balance but your electrolyte balance. These changes may have you feeling other side effects such as nausea, increased sweating, and maybe even experiencing a higher heart rate than average.
Once you're able to get a hold of making sure you're well-hydrated, balancing your electrolytes, and getting proper nutrition, you'll be coasting along towards your goals.
Final Thoughts
Swollen hands and feet on keto may be more common than you think. A ketogenic diet is usually a drastic shift from what most people used to eat, which is a stress on your body.
If you find that the pain or swelling in your hands and feet aren't subsiding, you should consult with a doctor as there may be something more serious going on.
Suffering from horrible heartburn on keto can be a real drag. Suffering from heartburn period is a real drag regardless of the diet.
Maybe you've switched to a keto diet to help with heartburn, so what gives?
Does keto cause heartburn? Low-carb and ketogenic diets have shown effective for relieving heartburn, or acid indigestion, which is a symptom of acid reflux.Rather, obesity and high-carbohydrates, especially sucrose, has been associated with increased risk of GERD.
Read further to find out precisely what heartburn is, common causes of heartburn on keto, and ways to manage the symptoms.
What May Be Causing Horrible Heartburn On Keto
Heartburn can be caused by not only a variety of foods but different factors, as well. Some common foods that linked to heartburn that you may be eating on a ketogenic diet include:
Fried foods
Chocolate
Coffee and other caffeinated beverages
Acidic foods such as tomatoes
Spicy foods
Garlic and onions
Alcohol
Non-food related reasons you may be experiencing heartburn are:
Slouching (poor posture)
Certain medications
Eating large meals
Eating too quickly
Eating right before bed
Pregnancy
Diabetes
Hiatal hernia
Stress
Obesity
Smoking
What Is Heartburn?
Heartburn is typically a symptom of acid reflux when stomach acid backs up into the esophagus, causing irritation. The esophagus lies just behind the heart, and that's generally where people feel the burning sensation; hence, it's referred to as “heartburn.”
Heartburn is used to describe a feeling of discomfort, usually a burning or painful sensation in the chest. Sometimes you may experience a sour or bitter taste in your throat or mouth, and it typically occurs after a big meal or after laying down post-meal.
If you are experiencing two or more episodes of acid reflux per week, you may have acid reflux disease, also known as GERD or gastroesophageal reflux disease.
What Causes Acid Reflux?
Contrary to popular belief, it's too little stomach acid, not too much stomach acid that causes acid reflux. Your stomach is supposed to be acidic, very acidic at that.
Between meals, an empty stomach has a pH of one to three. After consuming a meal, pH levels in the stomach rise to four or five.
For reference, a seven is considered neutral, so anything lower than seven is deemed to be acidic. As another reference, lemon and vinegar have a pH of around two. 2The LOWER the number, the more acidic.
On a ketogenic diet, stomach acid is what will help breakdown the proteins and fats you consume. Unlike carbohydrates, which is first broken down by the enzymes in your saliva, proteins and fats are first broken down in the stomach. Therefore, stomach acid sets the stage for proper digestion, so it needs to be highly acidic.
If too little stomach acid is produced, food can't be broken down quick enough. Foods left in the stomach too long may lead the way to fermentation, and this fermentation can result in the creation of gas.
The creation of gas from food fermented within the stomach may place pressure on the lower esophageal sphincter (LES), which is a small bundle of muscles located between your stomach and your esophagus. Generally, the only way the sphincter opens is for the allowance of food to pass into the stomach once swallowed.
Most of the time, this is a one-way process , but as you may have experienced, there are rare occasions where it may not be. Better put, food, and beverages are supposed to only go in one direction, from the esophagus into the stomach, not the other way around.
Aside from acid reflux, if you've ever vomited, then you've personally experienced food and liquids going in the wrong direction. During vomiting, the LES opens as a natural response to the body, wanting to rid the body of something toxic.
However, specific individuals have a weakened lower esophageal sphincter, more prone to opening than others. The burning sensation and irritation you experience is a result of foods coming back up or “refluxing,” into the esophagus.
So now that you know that acid reflux is a result of your stomach not being acidic enough, what may cause it?
What Causes Reduced Stomach Acid?
As I've alluded to earlier, heartburn can be a result of both food and non-food related causes.
Prescription Antacids
Like many medications, prescription or over the counter, they address the immediate symptoms but do nothing to correct the underlying problem. 3 It's like pouring Drano down your bathtub to unclog all the hair that got trapped down there. Eventually, you'll have to pour Drano again unless you put a mesh there to catch the hair. 30 to 40 percent of patients won't even respond to prescription treatment, while up to 60 percent will report residual symptoms. 4https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5048546/
Prescription medications help to alleviate heartburn in the short term by suppressing the secretion of stomach acid, but many individuals with heartburn don't need less stomach acid; they need more.
Please speak with your doctor before making changes to your medication.
Stress
Not all stress is bad, but stress plays a significant role in how optimally our body can digest the foods we eat. Many people rarely think of stress when it comes to heartburn or any of the other ailments they may suffer from.
The brain is responsible for the biochemical digestion of your food. If you're always stressed, your body secretes less acid for digestion in an attempt to prioritize and handle the incoming stress.
The body needs to be in a parasympathetic state 5Rest and Digest to digest optimally versus a stressed-out sympathetic state 6Fight or Flight.
Additional causes
Surgery: Especially of the stomach, such as gastric bypass, can reduce the production of stomach acid.
Vitamin deficiency: Being deficient in vitamin B or zinc may lead to low stomach acid.
Age: Low stomach acid is more common as you get older, especially over the age of 65 years old.
High alcohol intake 8https://www.ncbi.nlm.nih.gov/pubmed/21716178
Obesity: Specifically in the abdominal area.
9 Ways To Help Treat Acid Reflux and Heart Burn
With low stomach acid being one of the main culprits of low stomach acid and heartburn, how to treat it depends on the underlying cause. Here are just a few ways to help alleviate symptoms or to help increase stomach acid levels.
Chew your food
Often overlooked, and simple when you think about it, but chew chew chew your food. Digestion begins in your mouth, sending signals to your body to stimulate your digestive enzymes.
Drink apple cider vinegar
Raw apple cider vinegar introduces more acid into the digestive tract, thus increasing stomach acid levels artificially. Also, raw apple cider vinegar has been associated with reducing symptoms of high blood sugar, diabetes, and acid reflux. 9https://goaskalice.columbia.edu/answered-questions/apple-cider-vinegar-2
Stay upright after eating
The conventional wisdom of standing or sitting upright after a meal may serve you well if you suffer from acid reflux and heartburn. Allowing gravity to do its job will help reduce the chances of food traveling back up into the esophagus.
Eat smaller meals
Smaller meals lead to less food to digest. Smaller meals may give your body ample time to breakdown and digest the foods and less likelihood for the creation of gas, causing upward pressure on the LES.
Supplements
Some doctors recommend supplementation of betaine hydrochloride for people who don't regularly produce enough stomach acid.
Check prices of betaine HCl here.
Lose weight
Excess body weight, especially around the abdomen, may result in increased pressure on the LES. While excess body weight isn't always the case, especially since both overweight and lean individuals suffer from acid reflux, it may be a contributor.
Don't eat while stressed
Ideally, we want to eat in a parasympathetic state (rest and digest) versus a sympathetic state (fight or flight). Easier said than done, but try your best to eat in a relaxed environment and a calm state of mind if and when possible.
Eat fermented vegetables
Fermented vegetables such as kimchi and sauerkraut can naturally improve stomach acid levels. Foods like kimchi and sauerkraut have probiotic effects that can improve digestion and reduce inflammation from low stomach acid.
Limit liquids with meals
I'm not saying you shouldn't stay hydrated, but it may be wise not to consume a large amount of liquids with meals. Large amounts of fluid with your meal can potentially ‘dilute' the stomach acid produced to help break down the meal.
Keto And Heartburn Relief
Contrary to conventional advice of avoiding fatty foods, there seems to be no evidence showing a correlation between high-fat intake. Instead, an increased risk of acid reflux and heartburn with high-carbohydrate intake and obesity appears to be the case.
A study aimed at measuring dietary carbohydrate intake, more specifically simple carbohydrates and its association with GERD were conducted. In response to a high-fat low-carbohydrate diet, all GERD symptoms and medication usage after ten weeks of dieting had resolved, in ALL women. 10https://www.ncbi.nlm.nih.gov/pmc/articles/pmc5048546/
Also, this study shows there doesn't seem to be a strong association between dietary fat and GERD. Instead, being overweight, not high dietary fat, was found to increase the risk of GERD. 11https://www.ncbi.nlm.nih.gov/pubmed/10501410/
Take Away Message
Acid reflux and heartburn seem to be correlated more with the ingestion of carbohydrates, mainly sucrose. If you're suffering from heartburn while eating a ketogenic diet, try some of the tips outlined above.
If you find yourself still suffering from symptoms or they are troubling you and possibly unbearable, please consult your doctor.
I often recommend people supplement electrolytes, especially when first starting a ketogenic diet. However, one of the most common electrolytes often left out of the conversation is calcium.
How to get calcium on keto? Great sources for calcium that are keto-friendly include seeds (poppy, sesame, and chia) cheeses, canned fatty fish WITH bones, almonds, and green leafy vegetables.
Keep reading further to learn what calcium is, why it's essential, signs you may be deficient, and even how much you should be trying to consume.
How To Get Calcium On Keto
When people think of keto and electrolytes, they typically refer to the three most common ones: sodium, potassium, and magnesium. What you may not realize is that calcium is the MOST ABUNDANT mineral in the body.
Calcium is often associated with dairy, and for a good reason. Dairy is, in fact, one of the most abundant sources of calcium there is, but it's not the only source.
Here are five keto-friendly foods that are rich in calcium.
Seeds
While not technically a “food,” but a category, seeds including poppy, sesame, and chia are chock full of calcium. On average, a single tablespoon of any one of the seeds provides ~126 mg of calcium. 12For reference, a glass of milk provides about 300mg of calcium.
Cheese
A ketogenic staple, cheese is an excellent source of calcium. Out of all cheeses, parmesan cheese has the most calcium. A single ounce serving of parmesan cheese provides 331 mg of calcium.
Canned fatty fish WITH the bones
Aside from being a rich source of omega-3 essential fatty acids, canned fish such as sardines are an excellent source of calcium. Sardines and other fatty fish are also quite the nutritional powerhouses full of high-quality protein and rich in vitamins D and B12.
A four-ounce serving of sardines with their bones provides 85 mg of calcium. 2Remember to get them WITH the bones.
Almonds
Compared to any other nut, almonds are the highest in calcium and also rich in magnesium. Just be careful when including almonds, they are too easy to over-consume.
A single ounce serving of almonds will provide you with 80 mg of calcium.
Now that you know some great sources to get calcium on a keto diet, why is calcium so essential?
Vegetables
Calcium in broccoli and other dark leafy greens like kale are a great way to get more calcium in the diet along with fiber, vitamins, and minerals.
One cup of chopped broccoli will give you 43 mg of calcium, while one cup of chopped kale will provide you with just over 100 mg.
Why Is Calcium Important
Remember how I said calcium is the MOST ABUNDANT mineral in the body? Calcium is the most abundant mineral in your body because it makes up much of your teeth and bones.
Additionally, calcium is quite important when it comes to muscle function. Within the muscle, calcium helps to facilitate the interaction between actin and myosin during contractions. 3https://blog.nasm.org/nutrition/calcium-strong-bones-muscle-function-much
Other roles of calcium 4Piste, Pravina & Sayaji, Didwagh & Avinash, Mokashi. (2012). Calcium and its Role in Human Body. Int J Res Pharm Biomed Sci. 4. 2229-3701. :
Blood clotting
Nerve impulse
Regulating heartbeat
Fluid balance within cells
Ninety-nine percent of the calcium found in your body is located in your teeth and bones, making it essential for the development, growth, and maintenance of them. More importantly, as we age, bone density begins to experience a slow decline. The ingestion of calcium helps to slow, if not prevent, the natural losses we may suffer as part of the aging process.
Women should especially be mindful of consuming adequate amounts of calcium since they are more susceptible to osteoporosis. Osteoporosis is a disease in which the density and quality of bone are reduced, leading to a greater risk of fractures.
Signs Of Low Calcium
Hypocalcemia is the term used to describe a calcium deficiency in the medical world. While a keto calcium deficiency isn't as prominent compared to other electrolytes, here are signs and symptoms to look out for:
Tooth decay
Bone fractures
Brittle nails
Osteopenia or osteoporosis
Difficulty swallowing
Fatigue
Muscle cramps (especially in the back and legs)
Certain things may lead to a calcium deficiency:
Certain genetic factors
Prescription medications
Hormonal changes (postmenopausal women and amenorrheic women)
Malabsorption (Vitamin D, K2, and magnesium can affect calcium absorption)
In general, females are less likely than their male counterparts to consume an adequate amount of calcium from food. 5Ervin RB, Wang C-Y, Wright JD, Kennedy-Stephenson J. Dietary intake of selected minerals for the United States population: 1999-2000. Advance Data from Vital and Health Statistics, number 341. Hyattsville, MD: National Center for Health Statistics, 2004.
How Much Calcium You Need
How much calcium is recommended depends a lot on your age, sex, and even where you live. The calcium RDA for adults ranges from 1,000 mg a day to an upper daily limit of 2,500 mg. On the other hand, the World Health Organization recommends 500 mg per day while in the United Kingdom sets a goal of 700 mg per day.
If you're wondering what a normal calcium level is, according to the National Health and Nutrition Examination Survey (NHANES), mean dietary calcium for males ranged between 871 to 1,266 mg per day. Females, the mean intake was 748 to 968 mg of calcium per day. 6https://www.ncbi.nlm.nih.gov/pubmed/20181782?dopt=Abstract
The amount of calcium we can absorb is affected by the following:
Amount consumed: As calcium intake increases, the efficiency of absorption decreases. 7Committee to Review Dietary Reference Intakes for Vitamin D and Calcium, Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.
Components in food: Oxalic acid and phytic acid, found naturally in plants, can bind to calcium and inhibit absorption. 8Most notably for those on a ketogenic diet, foods high in level of oxalis acid leafy greens such as spinach and collard greens.
Age and life stage: Calcium absorption is highest in infants and young children, which makes sense due to an increased demand for growing bones. At the other end, absorption decreases nearly 20% in adulthood and will continue to decrease as you age. 9https://www.ncbi.nlm.nih.gov/pubmed/2816496?dopt=Abstract
Furthermore, calcium and vitamin D are closely tied together. Vitamin D increases the rate at which calcium is absorbed into your blood. Without enough vitamin D, your body may not be able to absorb enough calcium from the diet.
Vitamin D can be obtained in three ways:
Sunlight exposure
Diet
Supplementation
Some keto-friendly sources of vitamin D include egg yolks, saltwater fish, and liver. The RDA for vitamin D is 600 international units a day for most adults.
What About Calcium Supplements?
I left calcium supplementation for last because many people overly rely on supplements. Supplements are just that; they are meant to “supplement” your diet. Before considering what supplements to take on a ketogenic diet, your priority should be to try and consume adequate nutrition through food before worrying about taking any supplements.
There are certain cases when we can't obtain adequate nutrition from our diet alone. In the event you cannot consume the recommended doses in your diet; supplements can be a great tool to make sure you receive sufficient levels of vitamins and minerals.
The two primary forms of calcium supplements are carbonate and citrate.
Calcium carbonate
Calcium carbonate is the cheapest form of calcium and provides 40 percent elemental calcium. Elemental calcium is crucial because it's the actual amount of calcium in a supplement.
For example, if a supplement claims to have 1,000 mg of calcium carbonate, that equates to 400 mg o elemental calcium. 1040% of 1,000 mg
Furthermore, calcium carbonate is better absorbed when taken in smaller doses and best absorbed with food.
When it comes to getting adequate amounts of calcium on keto, many factors may impact absorption, including age, vitamin D intake, and other components in food such as physic and oxalic acid.
Keto-Friendly foods rich in calcium include seeds and nuts, especially almonds, dark leafy vegetables, cheese, and canned fish with the bones.
What are your favorite sources of calcium on keto? Do you supplement calcium?
Growing up in Southern California, I’ve had my fair share of delicious Mexican food. It’s a good thing many different Mexican dishes are keto-friendly or can be altered to fit a ketogenic diet.
What can I eat at a Mexican restaurant on a keto diet? The best keto-friendly Mexican options in general are:
Guacamole
Pico De Gallo
Fajitas without the tortillas
Ceviche without the chips
Meat enchiladas (just the filling)
Chorizo
Carne asada
Taco salad without the shell
Carnitas
Chile Rellenos
Read along further as I’ll go over general dishes that are safe to eat at your favorite Mexican eatery, hidden ingredients to look out for, and even some of my favorite Mexican keto-friendly recipes.
Keto-Friendly Mexican Restaurant Foood
When it comes to eating out at your local Mexican eatery, there are a few dishes that you can usually bet on to be keto-friendly. However, other recipes may look safe but require you substitute or omit a particular ingredient or two.
In general, no matter where you are, stick to basic principles of meat and vegetables, and you’re 90% in the clear. The other 10% is usually a sugar-filled sauce you can request on the side or omit.
Whether you’re eating traditional Mexican food, Tex-Mex, or even Cali-Mex cuisine, there is an option for you.
Keto Mexican Restaurant Options
Guacamole
Who doesn’t love some guacamole? Yes, you may not be able to dip chips in your guacamole, but you can use it as a garnish for your main dish or even use another vehicle.
Can you say Chicharonnes? 11Pork Rinds
Almost every guacamole recipe follows the same essential ingredients:
Avocados
Onion
Tomatoes
Cilantro
Lime
Jalapeno *
Spices *
2* indicates ingredients may vary but are still keto-friendly
Pico De Gallo
Pico De Gallo is also commonly referred to as salsa Fresca and is widely used in many Mexican dishes. Many Mexican restaurants will serve Pico De Gallo with chips as a complimentary appetizer while waiting for the main course.
Main ingredients include:
Tomatoes
Onion
Serrano peppers
Salt
Lime Juice
Cilantro
Fajitas (Steak, Chicken, Or Seafood)
When it comes to fajitas, the star of the show is the sizzling grilled meat and vegetables. Of course, you likely will get a side of sour cream and possibly guacamole, which are keto-friendly.
Some Mexican restaurants may pre-wrap the fajitas for you, while others will put tortillas on the side for you to wrap them yourself. Feel free to ask them to omit the tortillas or possibly even substitute them for something more keto-friendly.
Avoid the tortillas, rice, and beans that come with fajitas.
Ceviche
Ceviche is a seafood dish usually served cold and as an appetizer, but don’t let that stop you from making it the main dish. The base for ceviche is typically some seafood (fish, scallop, shrimp, or mix) marinated in lime juice with chopped onions, peppers, and various seasoning.
Ceviche is likely served on top of a tostada 3Basically, a big fried tortilla chip or with a side of chips which you can request be omitted.
Also, some Mexican restaurants may top their ceviche with a sauce you should avoid unless you can verify the ingredients. Many of the sauces are a cream-based sauce, but if they add sugar, then it should be a no-go.
Avoid the tostada, chips, and even extra sauce that may be glazed on top.
Enchilada filling (Chicken or Beef)
Enchiladas, by definition, is a corn tortilla rolled around a filling, but in our case, we don’t want the tortilla. Enchilada filling is typically made with the meat of your choice, a seasoning blend, tomatoes, chiles, and cheese.
Additionally, it's probably a safe bet to stay away from the enchilada sauce as well. Enchilada sauces use flour as a base. Also, look out for beans and potatoes, which may potentially be mixed in with the enchilada filling.
Avoid the tortillas and enchilada sauce, though a little enchilada sauce may be o.k. 4Think a tablespoon or two worth of sauce if any.</a>
Chorizo
Chorizo is a traditional Spanish and Mexican sausage usually made from pork but can be often found with beef as well. Traditionally, chorizo is made with the most simple of ingredients: pork sausage, seasoning, and the casing.
A 1 ounce serving of chorizo will have, on average, 11 grams of fat and 7 grams of protein.
Carne Asada
Carne asada is grilled and sliced beef, that’s it. Most carne asada uses skirt steak, but you may find certain places that use sirloin, tenderloin, or even rib steak.
While carne asada is more than likely to be marinated, it should generally be safe and considered keto-friendly when eating out.
Taco salad
Most salads at Mexican restaurants are keto-friendly. You may need to watch out for tortilla strips, beans, corn, and possibly a sugar-filled dressing.
Your best bet is to ask for dressing on the side, which usually leaves you with lettuce, the meat of your choice, and usually salsa and/or guacamole. A low carb Mexican salad is a staple for many keto dieters.
Avoid tortilla strips, beans, and any sugar-filled salad dressings.
Carnitas
Carnitas are another staple, keto-friendly Mexican dish that's made in a straightforward matter. Traditionally, carnitas are made by simmering pork in lard until tender. However, many places will often slow cook or roast the pork low and slow until it’s tender enough to shred with a fork.
Chiles Rellenos
One of my favorite dishes is chiles relents. A chile relleno is a hot pepper stuffed with cheese, dipped in egg, and then fried.
Just be careful about any added sauces and opt to have cheese and salsa instead.
Keto-Friendly Mexican Drinks
Your traditional sangrias, margaritas and pina coladas solely won’t due, sorry. However, there are other delicious low carb Mexican drinks you can enjoy without knocking yourself out of ketosis.
I wrote an article with a general list of keto-friendly alcohol, but here are a few ideas for keto-friendly drinks at a Mexican restaurant:
Light beer (a corona light will set you back 5g of net carbs)
Glass of wine
Hard liquor (tequila anyone?) I’ll usually order tequila with club soda 5Make sure they use club soda not loaded with sugar. with a squeeze of lime. If you want something a little sweeter, you can add whichever sweetener substitute you prefer.
Keto Mexican Restaurant Options To Avoid
The foods listed above are the best low carb foods to eat when dining at a Mexican restaurant. The following list is items you should avoid when trying to remain keto at a Mexican restaurant:
Tortillas (corn or flour)
Tortilla chips
Tostadas
Rice
Beans
Corn
Tamales
Empanadas
Pupusas
Quesadillas
My Top 5 Low Carb And Keto Mexican Food Recipes
Being that Mexican food is one of my favorite cuisines, I do try to re-create a lot of my favorites at home. Aside from that, it’s just better knowing the exact ingredients in my food. Below is a list of some of my favorite keto inspired recipes across the web.
Keto Chimichangas
Who doesn’t love a good chimichanga? Technically, a chimichanga is a deep-fried burrito wrapped in a flour tortilla, but in this recipe, we’re using low carb tortillas of your choice. (These are my favorite ones)
If you’re a fan of one-pot or in this case “one skillet” dishes, then this recipe is for you. This recipe uses shredded chicken, but you can use any meat your heart desires. I like to use this recipe with some shredded or ground beef.
If you’re a casserole connoisseur, this recipe will be right up your ally. I’m particularly fond of green chili and salsa, so anything Verde 6verde means green in Spanish. is already high on my list.
This recipe uses a combination of three types of cheese and a savory chili Verde sauce.
The biggest food I miss on a ketogenic diet is RICE! Besides, rice and beans are a must with any Mexican dish. This recipe is sure to fill that void for those who miss rice using cauliflower rice as a base.
What’s better is that this dish is another one pot or one-skillet wonder.
One of my guilty pleasures as a child was the Mexican pizzas from Taco Bell. It only made sense I seek out a recipe to re-create one of my childhood guilty pleasures.
