The Keto Diet Podcast Ep. #063: Craving & Binging on Sweets

December 10, 2017 By Leanne Vogel November 16, 2018

Interview with Ryan P. Lowery, chatting about SWEETS, sugar alternatives, how to mitigate the keto cravings, and so much more.

Keto is such a liberating lifestyle for me, but if I’m being really honest, sometimes I miss my sweets. Even though I’ve been keto for a few years now, every once in a while, I’ll feel that pull towards sugar. If you find yourself craving sugar — especially when you’re tired, sleepy, stressed, bored, or feeling a little down — don’t worry, you’re not alone!

My relationship with sugar is a lot better since I found keto; I’m no longer dependent on sugar, and I can go a good while without a craving, but if keto has taught me anything, it’s that life is about BALANCE. How can you balance a sugar craving with a ketogenic lifestyle? I’ve got a few tips for you!

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In today’s podcast, I chat with our guest Ryan P. Lowery, President of the Applied Science and Performance Institute (ASPI), PhD candidate in Health and Human Performance at Concordia University, and former sugar fiend about how to treat yo self without derailing your keto lifestyle.

This episode is all about understanding what sugar cravings feel like on keto, safe sugar alternatives, how best to indulge in keto treats, and more.

We have a new partner of the podcast, Broya Bone Broth! And, I wanted to share a couple of details about them because the way they do things is a little different. When I first tried their product, I was blown away by the intensely awesome flavor, but disappointed that there wasn’t a lot of visible gelatin/gelatinous quality to their broth when I placed it in the fridge. Many other broths do this, and I thought it was a good sign of a quality product, but I was wrong.

After reaching out to Broya to ask them why their product was loaded with flavor, but didn’t have the gelatinous quality, they schooled me on collagen and gelatin extraction, and boy did I learn a bunch! I’ve validated the details of our conversation, and I’d love to share what I learned just in case you, too, do the same thing to qualify a broth as healthful. Here goes:

In terms of the collagen protein; typically, there are many factors that will allow for more a greater extraction efficiency. They are:

A higher bone to water ratio (more bones = more collagen)

Longer cook time (longer cook time = more collagen – to a certain point until there are diminishing returns of extraction)

Surface area on the bones (the smaller the bones are cut up, the more surface area is exposed = more collagen extraction)

More heat – Higher temperature (to a certain point) = more collagen extraction

Pressure – Higher pressure (to a certain point) = more collagen extraction

Types of bones (For beef; knuckle, neck, femur, and tendons are all great and packed with collagen – stay away from the thin blades. For chicken; carcasses, necks, backs, and feet are all great)

As the bones heat up in water the collagen proteins breakdown through a reaction called thermal hydrolysis. Through this reaction, the long collagen peptides break down into smaller fragments of different molecular weight. The higher molecular weight peptides give more viscosity to the gelatin solution, while smaller peptides will affect viscosity to a lesser extent. So, in fact, it is possible to have more a greater breakdown of collagen with a lower viscosity. Sometimes this can be seen in pressure cooking where the time of extraction takes a lot less time where you’ll end up having a larger amount of lower molecular weight peptides and end up with a lower viscosity (i.e. less gelatinous, but more collagen).

Show Notes + Links

• Subscribe on iTunes or your favorite podcast app
• Christmas is coming! Get The Keto Holiday Cookbook now for only $10! 36 recipes, 4 menu options, and endless deliciousness — both holly AND jolly!
• Get more from Ryan on Facebook, Twitter, and Instagram, or grab his book, The Ketogenic Bible: The Authoritative Guide to Ketosis
• Sweet Alternatives: 18 Keto Fat Bombs, Keto Oatmeal Chocolate Chip Cookies, Keto Hot Chocolate Mousse 
• Travel-friendly goodies: Artisana coconut butter, Fat Snax cookies
• Sweeteners: Swerve erythritol and Lakanto Monk Fruit 
• Alcohol: Dry Farm Wines, get an extra bottle of wine on your first order!

Timestamps

• Realizing sugar is a problem… and what to do about it (09:46)
• The process of ditching sugar (18:01)
• Stevia causing cancer (38:34)

Partners of The Keto Diet Podcast

• Instant 35% off savings from Thrive Market
• Get an instant 20% off paleovalley’s grass-fed and finished fermented beef sticks
• 10% off slowly simmered bone broth from Broya for my Canadian listeners with code KETO10

This entry was tagged: health, holistic nutrition, intermittent fasting, keto, keto diet, ketogenic, low-carb, paleo