Keto and Cognitive Function

The ketogenic diet has become increasingly popular in recent years because it can help people lose weight, but one interesting aspect of the keto diet is its potential ability to improve brain health. Studies have shown that this diet can help reduce inflammation and improve cognitive function.

It has been shown to improve or reverse many neurological conditions and metabolic disorders. It mimics the effects of fasting by forcing the body to burn fat for fuel, rather than carbohydrates.

The ketogenic diet can improve cognitive function by providing the brain with more omega-3 fatty acids. It works by providing the brain with an alternative source of fuel. When carbohydrates are unavailable, the brain can use ketone bodies for energy. Ketones are a more efficient source of energy for the brain than glucose, and this may help to improve cognitive function. Ketones have been found to protect brain cells and increase the efficiency of metabolism, both of which are important in preventing neurodegenerative diseases.

One study found that the diet improved mental clarity and focus in healthy adults (see https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6286979/) and another study found that the diet could help to protect the brain from damage caused by Alzheimer's disease (see https://charliefoundation.org/am-i-a-candidate/keto-for-alzheimers/).

In 2012, a study (see https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1940242/) found that children with epilepsy who followed a ketogenic diet had improved alertness and cognitive functioning when compared to those who took traditional anti-epileptic medication. This study also discovered that the ketogenic diet may have benefits for treating other disorders of the central nervous system, such as Parkinson’s disease, and traumatic brain injury.

Ketone metabolism produces less reactive oxygen species (ROS) than glucose metabolism, which may help reduce risk of cognitive decline. Energy metabolism produces ROS, which can cause oxidative stress when they accumulate. This is part of the natural aging process. Ketones have also been shown to increase mitochondrial biogenesis in the brain, leading to increased energy and improved cognitive performance.

In addition to the scientific evidence mentioned above, there are a lot of anecdotal first hand reports of experiencing some of these benefits. Many following a keto diet report improved ability to focus and engage in other cognitive tasks once they get past the initial transition to keto.

What has your experience been? Does any of this ring true for you?

The Best Chocolate Chip Cookies

 These may be the best chocolate chip cookies I've had, they just happen to be Keto.

Nobody will know they are low-carb if you don't say anything, and they'll go quickly.

If you're like me, you get frustrated at recipe pages where a long, family story accompanies the recipe along with every detail you could ever imagine about the item. You scroll and scroll, and you either find the recipe buried in the page or you give up and search again.

I'm making a pledge to NOT do that with this blog. 

So without further ado, here is the recipe:

Cook and Prep Time: 

45 minutes

Ingredients:

1 ¼ cups Almond Flour

¾ cups Finely Shredded Unsweetened Coconut (I personally prefer to use Coconut Powder which I've seen only at Indian, Asian, and Middle-Eastern grocery stores). 

1 teaspoon Baking Powder

½ teaspoon Salt

½ cup Powdered Sweetener (I've used Stevia, Swerve, and Splenda at different times and liked them all)

½ cup Butter, softened

½ teaspoon Vanilla Extract

1 large Egg

⅓ cup Sugar-Free Chocolate Chips (I use Lily's brand)

Cooking Instructions:

Preheat the oven to 325F 

Line a baking sheet with parchment paper (or grease the sheet)

Whisk together the Almond Flour, Coconut, Baking Powder, and Salt

Cream the butter with the Sweetener, vanilla, and egg. After it is well mixed, beat in the Flour Mixture until dough is well mixed.

Stir in the chocolate chips

Shape dough into 1 ½ inch balls and place 2 inches apart on the baking sheet.

Press each ball with the heel of your hand to about ¼ inch thickness.

Bake 12 to 15 minutes, until just beginning to brown and barely firm to the touch.

Remove from oven and let cool completely on the pan. They do not hold together until they've cooled.

Enjoy!

Roasted Brussel Sprouts with Bacon in a Sweet and Savory Balsamic Vinegar Sauce

You don't have to give up traditional fall and holiday foods to stay low-carb or keto. There are plenty of keto-friendly recipes that can help you stay on track during the fall and winter months. From pumpkin spice lattes to Thanksgiving turkey, there are lots of options for delicious and healthy keto meals.

I'm going to begin sharing recipes that I have personally tried and found to be fine alternatives to traditionally non-keto foods. I hope you enjoy them as much as I do!

Today  I'll start with a dish I had last night, roasted Brussel sprouts. This would make a perfect Thanksgiving side dish.

Roasted Brussel Sprouts with Bacon in a Sweet and Savory Balsamic Vinegar Sauce.

Cook and Prep Time: 1 hour

Ingredients:

- 1 pound of fresh Brussel Sprouts (approximately 2 dozen)

- 4 to 6 slices of bacon

- 4 Tablespoons Mayo

- 1 Tablespoon balsamic vinegar

- 1 packet of your favorite sweetener (I use Splenda).

- Salt and pepper optional

Cooking Instructions:

Cut each slice of bacon into smaller pieces. Cut the Brussels in half. Spread them both in a pan and sprinkle with a dash of black pepper. I don't salt them but I would if I were using reduced-sodium bacon. Bake at 350F for about 45 minutes. 

I like to cover them with a sheet of aluminum foil for the first half of the baking time to keep the sprouts moist, but some prefer a more crisp texture. Your choice.

While they are baking, prep the sauce by mixing the mayo, vinegar, and sweetener in a dish. Stir it until it is creamy, with no lumps. You can adjust these to your tastes, if you prefer more or less sweetness or acidity. 

Serving Instructions:

Serve the sprouts and sauce in separate dishes, or drizzle the sauce over Brussels at serving time in a single dish.

Hope you like it!