Almost all grits feature a mild flavor that can be mixed with a wide array of ingredients. While theyre a popular addition to any plate, there are plenty of alternatives to choose from if youre looking for a low carb or ketogenic substitute. Cauliflower is a member of the cruciferous vegetables, which are known for their abundant source of antioxidants. With fad diets like Keto on the rise, carbs have been under heavy fire. PROTEIN: a few ounces of protein like chicken or shrimp. Thank you for taking the time to confirm your preferences. However, its important to keep in mind that brown rice will naturally have more nutritional content packed into it, to counteract the impact of the higher carbohydrates, thanks to continuing much of the original elements of the original grain. diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/carbohydrate-counting.html, ndb.nal.usda.gov/ndb/foods/show/3084?manu=&fgcd=&ds, diabetes.ca/DiabetesCanadaWebsite/media/Managing-My-Diabetes/Tools%20and%20Resources/glycemic-index-food-guide.pdf?ext=.pdf, 5 Food and Drink Types to Limit If You Have Prediabetes or Diabetes, The Best Type 2 Diabetes Diet For You: 7 Things to Consider, Diet for People Living with Diabetes: The Best Foods to Choose and More, A Guide to Healthy Low Carb Eating with Diabetes, Mediterranean Diet May Reduce Type 2 Diabetes Risk More Than Previously Thought. (2002). The most common comparison may be a baked russet potato vs. white rice. So, As mentioned above, grits are made solely from corna high starch, high carb food. Dana has written for Women's Health, Prevention, Reader's Digest, and countless other publications. ), 1 chicken breast (about 7 oz. 1978 - 2023 Bobs Red Mill Natural Foods. Strict low carb diets like Keto advise followers to aim for around 20 grams of carbs per day. Packed with the hunger-busting combo of eight grams of protein and six grams of fiber in just one cooked cup, quinoa is an ideal protein source for vegetarians and vegans alike! Plus, if youre looking for a delicious way to add more vegetables to your daily meal, try making these, Now that you know how to make a delicious breakfast of grits and bacon, it's time you learn how to turn those same ingredients into a savory dinner entree. Do not be surprised if this takes upwards of 25 minutes. Now that you know how to make a delicious breakfast of grits and bacon, it's time you learn how to turn those same ingredients into a savory dinner entree. Examples of refined and processed simple carbohydrates are: Being mindful of total carb intake during a snack or meal with potatoes is important. Some vegetables, such as salad green (lettuce, romaine, spinach, and arugula), have so little carbohydrate that they are considered free foods. Low carb diets are effective against both type 1 and type 2 diabetes. Just one serving of grits is enough carbs to prevent ketosis. You can learn more about how we ensure our content is accurate and current by reading our. If you didn't grow up on grits, you're not alone. Complex carbohydrates and starchy vegetables such as potatoes, white rice, brown rice and even sweet potatoes are not suitable for a low carb diet because of their high glycemic load. The trick is watching what you eat and monitoring how many carbs you consume. Daikon is a variety of radish popular in southeast Asia. Grains, made from ground, dried corn, and high in iron and B vitamins, are a staple of Southern American cuisine. From everyone at Bob's Red Mill, we wish you a healthy and happy day! 6) White Potatoes: "White potatoes are a good source of several nutrients, including potassium, magnesium, dietary fiber and vitamin B6," Friedman explains. are combined with feta cheese crumbles and sour cream, creating a plate loaded with flavor and texture. If you typically go with wraps because you think they're healthier than bread, you've got things all wrong. Delish! 4. In fact, carbs are broken into three groups: sugar, starch, and fiber. xhr.setRequestHeader('Content-Type', 'text/plain;charset=UTF-8'); Have you ever met a potato you didnt like? We avoid using tertiary references. Daikon is most similar to potatoes when steamed, boiled or fried. You can also use a cheese grater to shred it into hash browns. All of the foods belowsome healthy and some not so muchhave more than 33 grams of carbs per serving. Get the best food tips and diet advice every single day, Now, you'll have the best and latest food and healthy eating news right in your inboxevery Just because youre watching your blood sugar doesnt mean you have to miss out on your favorite dishes. Ever walk by the produce section of your local grocery store and notice a spherical brown vegetable with green sproutscoming out of the top and wonder, what the heck is that thing? That would be celery root. Learn about the best type 2 diabetes diets and meals plans. To boil them, the steps include peeling the daikon, then slice it into thick, circular slices, boil in a large pan for about 30 minutes where the texture should become similar to boiled potatoes, then finish them off by draining them and serving them with butter or oil. But since they're made with flavorful fruits, which generally carry a hefty dose of carbs, they're not always the best bet for folks trying to dial back their carb intake. To learn more about the dangers of inflammation, check out our exclusive report, inflammatory foods making you fat. We wont tell if you go the sweet route, howevera little brown sugar and cinnamon can transform regular grits into a sweet treat! In that case, we recommend reading: What Is the Difference Between Grits and Polenta and Polenta Nutrition Facts. Made with a combination of our. Thanks, Whitney!Youll hear from us soon. If you're craving grits for brunch, then you're bound to love this White Grits with Feta Recipe. If you have diabetes, limiting or avoiding certain types of food may help support healthy blood glucose levels and reduce your risk for other chronic. WebMD does not provide medical advice, diagnosis or treatment. The last step is to drain and mash them, adding butter for that perfect taste. If you need to go back and make any changes, you can always do so by going to our Privacy Policy page. Substituting other vegetables for potatoes can help you maintain a healthy blood glucose level. reader, you likely already know that we're big fans of weight loss smoothies. In fact, sweet potatoes actually have more fiber, especially on their skins, with a 100-gram sweet potato having a carbohydrate concentration of around 3 grams! Not only do two slices of Ezekiel bread have about the same number of carbs as a wrap, but wraps are also far more calorie- and fat-filled than a standard sammy base. While several southern recipes have become famous worldwide, grits are one comfort food that stands out amongst the rest. Potatoes are a staple seen at most dinner tables. again. Whether you want to lose weight or watch your blood sugar, its important to understand the different types of carbohydrates and how to portion them correctly. Its rare, but those who have it suffer severe health consequences. The corn kernels are then coarsely ground, which helps create the final flavor and texture of the product. The American Diabetes Association (ADA) ranks GI as either low (55 or less), medium (56 to 69), or high (above 70). Other Foods. 1 carbohydrate choice = 15 grams carbohydrate Luckily grits can be combined with several different ingredients to create a mouthwatering breakfast option that everyone at the table will enjoy. (2005). To make this dish, our White Corn Grits are combined with feta cheese crumbles and sour cream, creating a plate loaded with flavor and texture. (2014). Want to shop online? Ideal for mornings when you're in a time crunch, only a few ingredients are needed to create a mouthwatering dish that will leave you and your guests feeling full and satisfied. Heres Exactly What to Do. However, it remains a favorite starch substitute for its versatility. Scoop out the filling and make a lighter version of potato skins, stuffed with roasted peppers and low-fat ground turkey. Take a look at the nutritional information of grits below to decide if they meet your dietary needs. Continue scrolling to discover a few of our favorite grits-based recipes and how to make them. These include:, High starch foods tend to be bulky and may leave you feeling full or lethargic. In the end, a potatos nutrition boils down to its GI. Reply HELP for help and STOP to cancel. The reason why brown rice has more carbohydrates in it is that the rice still contains much more of its original content, such as its husk, the bran, and the germ, each of which will have its own carbohydrate content. Cauliflower is the most common and most recognizable substitute for potatoes. Why Going Keto Makes Your Breath Stink, Need to Learn How to Lower Insulin Levels? Your email address will not be published. Since carbs provide energy, it shouldn't come as a surprise that energy bars are loaded with carbohydrates. The main difference between these two are the region where they're made and the type of corn used. GL helps you determine the quality of your carbs. Have pured cauliflower instead! Share your favorite grits-based recipes with us in the comments below. This . Eating a potato at every meal may not be the best idea. These 5 foods contain high starch content: Annals of Botany: Distribution of gluten proteins in bread wheat (Triticum aestivum) grain., ACS Publications: Enrichment of Rice with Synthetic Vitamins and Iron.. Southern food is widely known as comfort food and for good reasonit's incredibly filling and delicious. Though it's not that much more carb-laden, the average cheese-topped slice serves up two more grams of carbohydrates than a plain bowl of penne. When managing glucose levels, finding the right balance of GI and other health benefits is key. In fact, it's a dish so warming that you might have to step outside to cool down. Theres also a lot of diversity in the potato community. Mango. For an easy dinner side dish, bake one whole, and drizzle it with EVOO, paprika, garlic powder, and ground pepper. Healthline Media does not provide medical advice, diagnosis, or treatment. However, it can cause health risks if eaten in too high quantities. Your email address will not be published. More flavor means you can get away with using less, so you'll take in fewer calories and carbs. On average, these health food imposters carry up to 45 grams of carbsand are chock full of sugar and scary chemicals, too. Sweet potatoes are loaded with: Both white and sweet potatoes have similar amounts of carbs, fat, protein, and water. But do you really want to break up with bread forever? DOI: Ramdath D, et al. Its full of nutrients and minerals such as copper, potassium, manganese, iron and calcium along with being rich in vitamins including vitamin C, B, A and K[*]. For individuals with diabetes, eating food like grits that are high in carbohydrates may not be the healthiest choice as too many carbs can affect their blood sugar levels and cause them to feel sick. Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest. One hundred grams of potatoes contain 28 mg of vitamin C. After the potatoes are cooked, most of the vitamin C is retained in . The reason: In order for the tortilla to stay flexible, manufacturers add extra fat, often in the form of soybean oil. Calories. Unfortunately, they only contain two grams of dietary fiber, so they still contain about 24 grams of net carbs. Macaroni and cheese sounds like a . Potatoes have high levels of phenolic compounds antioxidants that may promote health. For example, a pack of M&M'S Milk Chocolate carries 34 grams of carbs, while a packet of Sour Patch Kids is packed 52 grams. Carb count: 34-52 grams per defined serving. 54. A typical serving size of our Creamy White Corn Grits contains 32 grams of total carbohydrates. That said, you'd be amazed at how many people don't make the connection. Not sure if you can handle the heat? And while it may be true that refined pasta is one of the most popular high-carb foods, it does not mean that it's the food with the highest carb count in your diet. . Eager to start cooking with grits? Look for coarse ground or stone ground yellow grits / cornmeal. Our advice: Cut out the applesauce completely and stock up on some of these low-carb fruits. It is regularly eaten in the form of wheat, rice, potatoes, and other staple foods cultivated throughout the world., Alongside fiber and sugar, starch is one of the three main categories of carbohydrates. To avoid higher glucose levels, you should control your portion sizes. Are you hesitant to start a low carb or ketogenic diet because you cant have potatoes? __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"c65f1":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"c65f1":{"val":"var(--tcb-skin-color-4)","hsl":{"h":206,"s":0.2727,"l":0.01,"a":1}}},"gradients":[]},"original":{"colors":{"c65f1":{"val":"rgb(57, 163, 209)","hsl":{"h":198,"s":0.62,"l":0.52,"a":1}}},"gradients":[]}}]}__CONFIG_colors_palette__, {"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}. Glycogen storage disease (GSD), is an inherited metabolic disorder that affects how you make and break down glycogen. What You Need To Know. Based on this estimate, one baked, medium-sized russet potato containing 33g of digestible carbs may increase your blood sugar by as much as 99 mg/dl. Many people often find themselves very surprised to learn that rice contains a higher concentration of carbohydrates than your average potato, but this can, of course, depend on the type of rice, or the type of potato that is being considered. 82 (average) sweet potato. Sweet spuds also have a high amount of beta carotene, which transforms into vitamin A when digested. Most people solely consider beans as an alternative protein source, without taking much notice of their high-carb content. One of the more popular ways to prepare a daikon radish is to boil it. Traditional grits are made with whole dried white corn kernels from dent corn. Carbs: Based on cup serving of each, there are 23 grams of total carbs in white or brown rice vs 30 grams of total carbs in a potato and 12 grams of total carbs in a sweet potato. Shutterstock. A cup of cooked grits has 182 calories not counting the calories of any add-ins and most of those calories come from its 38 grams of carbohydrates. Learn about this time-saving technique. Mash the rutabaga into a low carb faux potatoes and top with full-fat sour cream. This is a detailed guide to healthy low carb eating for people with diabetes. Reduce blood sugar and insulin spikes in people with diabetes. Corn in a staple starch in many cultures, and corn grits have the type of nutritional profile you'd probably expect: one that's moderately high in calories and high in carbs. - Healthy Grains Guide, Is Buckwheat Full Of Carbs? Made with a combination of our Yellow Corn Polenta, cheddar cheese, chuck roast and chipotle peppers, it's loaded with flavor and filling ingredients. The net carbs in celeriac is higher than the other potato alternatives on this list. advice every day. EatThis.com is part of the Dotdash Meredith Publishing Family. But there are some promising therapies, including the keto diet. While traditional breakfast grits feature just a pat of butter, cheese grits are also incredibly popular. 87. boiled white potato. You will be subject to the destination website's privacy policy when you follow the link. Most potato varieties have a higher glycemic index (GI). Cook cauliflower florets in water for 5 minutes until softened. Searching for a meal that you can warm up with? Lightly mix until everything is evenly incorporated. Rutabagas take longer to cook than regular potatoes. If you're not limiting carbs for health reasons, then eating a plate full of grits boasts some pretty great benefits. It gets worse: Vegetable-oil-fried foods like fries contain high levels of something called inflammatory advanced glycation end products (AGEs), which are inflammation-causing compounds that form when certain foods are cooked at high temperatures. Using a food processor or blender, whip your cauliflower into mashed potatoes, adding full-fat milk or sour cream if necessary. Yes, Potatoes actually do have more fiber than rice, which can make them a great option if you feel that you need to add more fiber to your diet! Or, swap your regular russet for a baked yam, sprinkled with cinnamon and nutmeg. DOI: American Diabetes Association staff. It has been shown to help improve digestion and combat cancer cells[*][*]. Make a plate for yourself, or double up on the recipe and make it the next time you're expecting guests. Ditch the marshmallows and brown sugar, and your Thanksgiving sweet potatoes (or yams) are a diabetes-friendly treat. Use it in a recipe: Garlic Mashed Turnips. New research finds that previous studies may have underestimated how effective the Mediterranean diet is for lowering your risk of type 2 diabetes. Combining grits with Gorgonzola to make this, Craving grits for breakfast? 1 carbohydrate choice = 12 grams carbohydrate. A cup (243 grams) of cooked grits contains 24 grams of carbohydrates. Here are 12 keto saucesto replace your old favorites. In fact, comparatively speaking, pasta is actually not all that carb-dense. But keep in mind, a low GI doesnt always equate to a healthy food option. Then you will surely enjoy eating, Searching for a meal that you can warm up with? Heres a look at the best foods to stock up, Though it's not the most glamorous format, urine tests can tell you quite a bit about your health. Keeping the skin on the sweet potato lowers the GI more due to the fiber content. With 277 calories, 55 grams of carbs, and just traces of fiber, this morning staple is bound to send your blood sugar skyrocketing. They're basically a triple threat to your health. Carbohydrates are your body and brains main source of energy. The answer might surprise you. Daikon has some amazing health benefits. To blunt of some of the sugar rush, top the dried fruit with a tablespoon of peanut butter for a quick and easy snack. All rights reserved. It's sure to be a hit. In a 10 inch skillet, heat butter on medium-low heat. We used Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt and Potatoes, baked, flesh and skin, without salt types in this article. Remember, what you eat is about carb portion, quality, and timing between meals, not straight up avoidance. Here are 16 foods to get you on your way to managing diabetes. This dish is entirely customizable. These 20 high-carb foods have more carbs than an entire bowl of pasta. Rice Vs Potatoes Which One Has More Carbs? If you have diabetes, prediabetes or are just keeping a close eye on your blood sugar, its important to be mindful of your carbohydrate intake: Carbs increase your blood sugar. Ideal for mornings when you're in a time crunch, only a few ingredients are needed to create a mouthwatering dish that will leave you and your guests feeling full and satisfied. The ADA has an awesome online resource for keeping your sugar spikes at a minimum. Because sometimes, you just really need a potato in your life, whether you want to boil em, mash em, or stick em in a stew., Last medically reviewed on October 31, 2019, Diabetes or insulin resistance can make it easier to gain weight and harder to lose it. Carbohydrates are the bodys main source of glucose (aka energy). } A potato will spike your blood sugar levels more than eating bread. A serving of dark chocolate has an average GI of 23, but contains high levels of saturated fats. A serving of mashed potatoes offers a small amount of protein about 2 grams and 18 grams of carbohydrate. A balanced diet can help manage blood sugar levels with type 2 diabetes. In fact, it's a dish so warming that you might have to step outside to cool down. Studies have shown the darker a potatos pigment, the higher its polyphenol content. Despite the energy boost you may receive from potatoes, they contain a lot of starch, a type of carbohydrate. You can eat it either raw, roasted, boiled or pan-fried. For the best experience on our site, be sure to turn on Javascript in your browser. You already knew soda was filled with chemicals and sugar but did you realize that it packs more carbohydrates than an entire bowl of pasta? contains 32 grams of total carbohydrates. Continue scrolling as we dive into the nutritional facts of grits and the many ways that you can use this ingredient. DOI: care.diabetesjournals.org/content/31/12/2281, fdc.nal.usda.gov/fdc-app.html#/?query=ndbNumber:11508. Carbohydrates are an essential part of a balanced diet, and consuming healthy carbs can help provide your body with energy to fuel many crucial functions. Fruits 1 carbohydrate choice = 15 grams carbohydrate, Cereals and Grains* (Including Pasta and Rice). } ); Apples are one of our favorite on-the-go hunger crushers, but that doesn't change the fact that they're a potent source of carbs. If you are eating a healthy and balanced diet that provides you with all of your vital nutrients, as well as balancing this with an active lifestyle, then carbohydrates can be very beneficial. For a 100 gram serving there are only 4 grams net carbs and 128 total calories[*]. However, traditionally consumed starches (i.e. Of those carbs, roughly 2 grams are from fiber, or about 6 percent of the daily value. On the contrary, there are many surprising high-carb foods with significantly more carbs. This ups your drink's protein and fiber content and slows the digestion of the fruit's sugars, keeping you fuller, longer. Can Intermittent Fasting Decrease Your Type 2 Diabetes Risk. The reason: "When you eat high carb foods that don't have fiber, it's like eating pure sugar, which is why it's so addictive," explains registered dietitian nutritionist Ilyse Schapiro, MS, RD, CDN. JavaScript seems to be disabled in your browser. To prepare, youll first have to remove the tough, outer skin. Full nutritional breakdown of the calories in Grits & Potato Breakfast based on the calories and nutrition in each ingredient, including Cereals, corn grits, white, regular, quick, enriched, dry, Egg, fresh, whole, raw, Red Potato, Egg white, fresh, Land O Lakes, Light Butter, Salted, 1 Tbsp and the other ingredients in this recipe. Whats Dextrose and Why Is *This* Sugar Maybe Sorta Good for You? Mac and Cheese. Non-starchy Vegetables These cookies allow us to count visits and traffic sources so we can measure and improve the performance of our site. Meng Y, et al. It's true! Unlike the other foods found on this list, turnips are not part of the same root vegetable family as potatoes. We'd love to hear about the fun and unique ways you use this ingredient in the kitchen. They're one of the most low-stress and portable ways to consume a wholesome meal filled with produce and protein. At the same time, potato is much richer in vitamin C and 9 times higher in vitamin B6. Use our Store Finder to find our products at online retailers. Sweet potatoes contain 1921 times more vitamin A, 18 times more vitamin E, and 2 times more vitamins C, B2, and B5. Carb count: 72 grams per USDA defined serving (~ 4 dates). Here's, What are the best breakfast foods for your blood sugar? You can review and change the way we collect information below. Dent corn is commonly used to make grits, as it has a higher starch content and results in a creamy, soft texture. What Are Legumes? Blog Keto Worried About Carbs in Potatoes? what is the difference between grits and polenta, Spicy Stewed Beef With Creamy Cheddar Grits, Do Not Sell or Share My Personal Information. Even though it's a complex carbohydrate, some potatoes increase blood sugar levels faster than other types of complex carbs. Potatoes are low in sodium, and high in . Craving grits for breakfast? Consent is not a condition of any purchase. It is rich in beta-carotene, a pigment found in plant structures that are a precursor of vitamin A. But if eating a well-rounded, vitamin-filled diet is your goal, reach for this tropical fruit. The corn kernels are then coarsely ground, which helps create the final flavor and texture of the product. You can find them baked, scalloped, roasted or pan-fried; you can enjoy them as hash browns, french fries, tater tots or as a salad. Traditional grits are made with whole dried white corn kernels from dent corn. This means that even a small portion of rice will have a lot of carbs, and this concentration will increase with higher amounts of rice. However, it is important to consider the amount of rice an individual may have, as they may serve up less rice than they would potatoes! So, what is the difference between grits and polenta? That same serving delivers an impressive 13 grams of protein. Master the Art of Keto Snacking with Perfect Keto. This helps to provide you with a lot of fiber which helps to control the blood sugar levels that carbohydrates normally push up! Eating foods with a low GI can help you manage your blood sugar. Get the latest news from The Mill via email or text message (or both!). They break down faster and are quickly absorbed by the body and used for energy. Just half of one packs an entire day's worth of vitamin C, a nutrient that wards off fat-storing cortisol spikes. A 2016 study on mice even found that a low-carb, high-fat diet led to weight gain and uncontrolled blood sugar in the mice. Once the outer skin is removed, you can chop the rutabaga into two-inch squares and boil until fork tender. While unregulated consumption of carbohydrates can pose some significant risks to many individuals, this does not mean that they should necessarily be totally cut out! Overconsumption of added sugars, particularly in refined and processed sources, can lead to weight gain and sugar imbalances in the body. As a result, individuals not from the South, and those who live outside of the United States, are not likely to see grits featured on the weekly menu. Non-starchy vegetables include asparagus, beets, broccoli, carrots, cauliflower, eggplant, green beans, greens, (collard, dandelion, mustard, purslane, turnip), mushrooms, onions, pea pods, peppers, spinach, squash (summer, crookneck, zucchini), and tomatoes. Figuring out glycemic load may seem complicated, but its pretty simple if you follow this formula: Glycemic load = GI x Carbohydrate (g) 100 (per portion). Is White Rice Healthy? Keeping track of your foods GI is a great move toward long-term dietary balance and success. For even more ways the yellow fruit can help you reach your better-body goals, check out thesebenefits of eating bananas. Without giving it much of a chance, people immediately assume it's a nutrient-void carb-mine. Too much glucose can cause your blood sugar to spike. The fiber found in brown rice helps to balance the effects of the high carbohydrate content that is found in all rice, which explains why brown rice is the much healthier option! If you have leftovers, you can pan-sear the daikon in grass-fed butter to make low carb breakfast potatoes. If blood sugar isnt controlled, it can cause problems like blurry vision, headaches, and fatigue. They also rank higher on the glycemic index than a slice of white bread[*]. So easy to make, it's the perfect recipe to spice up your weekly menu as it's sure to impress everyone you serve it to. Well unless you're also avoiding this wiggly, wobbly concoction you're likely not staying on track with your low-carb diet plan. Can a low-carb diet or ketogenic diet help prevent diverticulitis? Because of this, high-fiber foods can create a sense of fullness, which helps prevent overeating. If mangos typically make an appearance in your daily smoothie, add a scoop of protein powderand a handful of raw oats, too. Do you avoid the starchy mashed potatoes on Thanksgiving and steer clear of the carb-filled stuffing on Christmas? While grits may not be suitable for a low-carb diet, that doesn't mean that you should avoid them altogether. Now that you know where grits come from, let's dive into how they're made. Brown rice naturally has much more fiber, around 1.1 grams for a third of a cup of brown rice, whereas the same amount of white rice will contain around 0.2 grams of fiber! Efficacy of low carbohydrate diet for type 2 diabetes mellitus management: A systematic review and meta-analysis of randomized controlled trials. (2019). To put that in perspective, the average apple has a GI of 38. How Processed Meat and Refined Carbs Can Increase Your Risk of Type 2 Diabetes, People With Type 2 Diabetes May Live Longer by Giving Up Sugary Drinks. Sweets and Desserts. If you want to learn more about my services as well as my PF3 approach to balanced eating and find some easy tips on how . Popcorn. Knowing how to meal prep is one of the best ways to stick to your healthy keto lifestyle.
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