Do you love nutrition? I sure do, with every fiber of my being! Speaking of fiber, you have probably been told to eat more fiber, but do you really know why? Fiber is essential to a healthy diet, and its best known for its role in gastrointestinal health. However, fiber can provide other health benefits as well, such as helping to maintain a healthy weight by promoting satiety, and lowering your risk of diabetes, heart disease and some types of cancers.

Insoluble fiber includes the parts of plant foods the body cant digest or absorb. Unlike fats, proteins and carbohydrates, which are broken down and absorbed, insoluble fiber isnt digested by the body, so it can keep you fuller longer.

There are two types of fiber: soluble and insoluble.

Insoluble fiber, like discussed above, is found in food sources like fruits with edible skins, uncooked vegetables, nuts, legumes, brown rice and whole-grain flours. Insoluble fibers pass through the gut quickly and can help with constipation.

Foods high in soluble fiber are oats, oat bran, barley, dried beans and peas, and certain fruits and vegetables such as strawberries, apples, potatoes and citrus fruits. Soluble fiber may help firm stool and reduce diarrhea by acting like a sponge in the gut. Consuming foods high in soluble fiber is especially important for those who have diabetes. It can help lower blood sugar because it helps slow how fast foods are digested and supports heart health.

The average adult only consumes about 15 grams of fiber per day, but it is recommended we eat 25 to 35 grams of fiber per day. If adding fiber to your diet, start slow and be sure to drink 6 to 8 cups of water per day.

Adding fiber isnt hard. Its easy and fun! Try snacking on fresh fruits instead of that piece of candy. Hummus and other bean dips are filled with fiber and pair great with a side of whole-grain crackers and vegetables.

For more information on fiber and more to support your health goals, join the Food City Wellness Club by visiting foodcity.com.

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Adding fiber to your diet is easy and fun - Johnson City Press (subscription)

The artificial sweeteners used in diet drinks may stimulate the appetite and cause increased cravingsespecially for women and people with obesity, according to a study published in JAMA Network Open.

Want to help your patients lose weight? 3 reasons why commercial diet programs alone won't cut it.

For the study, researchers conducted a randomized crossover trial involving 74 participants over the course of three visits to determine if higher BMI and female sex are associated with increased brain reward activity or hunger response.

All participants were right-handed, nonsmokers, non-dieters, not taking medication, had a stable body weight for at least three months, and had no history of eating disorders, illicit drug use, or medical diagnoses. In addition, 58% of study participants were women. The average age of participants was 23.40 years old, and the BMI range was 19.18-40.27.

Notably, according to the study, most previous research on diet soda has focused mainly on males and people of normal weight.

As part of the randomized crossover design, participants consumed drinks containing sucrose, sucralose, or water. Then, the researchers measured the participants' responses to diet soda three ways, including:

According toKatie Page, a physician specializing in obesity at the University of Southern California and co-author of the study, the results showed that "females and people with obesity had greater brain reward activity" after they consumed the artificial sweetener.

Both females and people with obesity also experienced a reduction in the hormone that inhibits appetiteand they consumed more food after they had drinks with artificial sweeteners, compared with after they had drinks with sugar.

In comparison, male participants and people of healthy weight didn't experience an increase in brain reward activity or hunger response, which the researchers said suggests they aren't affected in the same way.

"I think what was most surprising was the impact of body weight and biological sex," Page said. "They were very important factors in the way that the brain responded to the artificial sweetener."

While some previous studies have shown benefits of artificially sweetened beverages, long-term research suggests that diet soda consumption islinked to increased weight gainand experts said the latest study should shed some light on this "false promise," NPR's "Shots" reports.

"This study offers some clues as to why," Laura Schmidt, a professor of health policy at the University of California, San Francisco, said. "Artificial sweeteners could be priming the brains of people with obesity to crave high-calorie foods," thereby disadvantaging people who may benefit most from a lower-calorie diet.

According to NPR's "Shots," one hypothesis as to why this disconnect occurs posits that the body may be confused by artificial sweeteners, making it believe sugar is coming.

As Susan Swithers, a behavioral scientist at Purdue University who was not involved in the study, put it, we're "supposed to get sugar after something tastes sweet. [Our bodies have] been conditioned to that." As a result, when we consume artificial sweeteners and the sugar never comes, our body's anticipatory responses are confusedwhich could throw off our ability to efficiently metabolize sugar that we consume later.

If this consistently happens to individuals who drink diet soda, it could increase the risk of Type 2 diabetes because when blood sugar rises, so does the body's insulin levels, Swithers added. "So what you're doing is you are kind of pushing the system harder," she said.

Given the results from this new research, Schmidt suggested, "People with obesity might want to completely avoid diet sodas for a couple of weeks to see if this helps to reduce cravings for high-calorie foods." (Aubrey, "Shots," NPR, 10/7; Yunker et al., JAMA Network Open, 9/28)

Read the rest here:
Is the 'diet' in diet drinks a 'false promise?' Here's what one study suggests. - The Daily Briefing

The most ironic fact about intuitive eating is it is not very intuitive for most. It takes intentional effort to get to that point. Eighty per cent of women in the US alone are dissatisfied with their bodies. Moreover, longing for a thin and ideal body is international in nature.

The impact of diet culture is rippling. But here are some of the top ones to consider:

*Certain groups of food are heavily demonised

*Makes you feel unworthy of enjoying the good moments of life

*Pressure on every woman, especially brides and new mothers, to lose weight is immense

*Excessive emotional eating behaviours if your weight does not reduce in the timeline you need

The by-products of the impacts are feelings of lethargy, eating disorders, mood swings, guilt, shame and anxiety. Chronic dieters know that they will always gain the weight back. Dieting has a negative connotation to it even while thinking about it. Multiple perspectives come into play when considering intuitive eating.

The basic principle is to put weight loss on the back burner and listen more to hunger cues. It shows you the path to heal your relationship with food. It encourages tapping into your inner wisdom of what your body needs. It also leads to acceptance of your ancestral form of eating. It values fullness over starvation. It nudges you to respect your body.

The best way to look at diet culture vs intuitive eating is to ask the right questions.

*How many kgs did I lose? Vs Am I feeling stronger every day?

*How can I avoid carbs in this meal? Vs Am I feeling satisfied with my meal?

*What will others think when they see my body? Vs Am I feeling healthy in my body?

*Am I eating a 1,200 calorie diet? Vs Am I eating according to what my body and mind need to function properly?

The thought of losing weight weighs on pretty much every woman's mind. There are deeper roots of the diet mentality than what seems on the surface. Good things take time. So let's make small shifts in our eating mindset, daily movements for optimised health, and make nutrition and fitness a lifestyle instead of a short-term weight loss goal.

(To receive our E-paper on whatsapp daily, please click here. We permit sharing of the paper's PDF on WhatsApp and other social media platforms.)

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Revealed! Which one is the healthier option? Going on a diet or intuitive eating? - Free Press Journal

Making the daring proclamation that she loves animals more than she loves humans, Ariana switched to a completely plant-based vegan diet in the year 2013 and much like fellow celebrities who swear by the benefits of going vegan, Ariana says that eating plant-based proteins gives her insane energy when she's on the stage. She doesn't believe that one needs to rely on animal fats or dairy for the protein, and we absolutely agree.

As someone who has been eating organically since she was little, making the complete switch to a vegan lifestyle has done wonders for her health. She once said,

"I am a firm believer in eating a full plant-based, whole-food diet that can expand your life length and make you an all-round happier person. It is tricky dining out, but I just stick to what I knowveggies, fruit, and saladthen, when I get home, Ill have something else."

She's also been reported to follow a unique macrobiotic Japanese diet, wherein she has a lot of berries, coconut water, nuts and seeds, oatmeal and raw veggies.

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The diet and workout Ariana Grande follows to stay in fabulous shape - Times of India

Going on a low-carb diet has long been a popular weight-loss strategy. But some doctors and nutrition experts have advised against doing so over fears that it could increase the risk of heart disease, since such diets typically involve eating lots of saturated fats, the kind found in red meat and butter.

But a new study, one of the largest and most rigorous trials of the subject to date, suggests that eating a diet low in carbohydrates and higher in fats may be beneficial for your cardiovascular health if you are overweight.

The new study, which was published in the American Journal of Clinical Nutrition, found that overweight and obese people who increased their fat intake and lowered the amount of refined carbohydrates in their diet while still eating fiber-rich foods like fresh fruits, vegetables, nuts, beans and lentils had greater improvements in their cardiovascular disease risk factors than those who followed a similar diet that was lower in fat and higher in carbs. Even people who replaced healthy whole grain carbs like brown rice and whole wheat bread with foods higher in fat showed striking improvements in a variety of metabolic disease risk factors.

Its a well-controlled trial that shows that eating lower carb and more saturated fat is actually good for you, as long as you have plenty of unsaturated fats and youre mostly eating a Mediterranean-type diet, Mozaffarian added. Many doctors recommend a traditional Mediterranean style diet, rich in fruits and vegetables, fish and heart-healthy fats like nuts and olive oil, for cardiovascular health. Other rigorous studies have found that following a Mediterranean diet can help to ward off heart attacks and strokes.

The new study included 164 overweight and obese adults, mostly women, and took part in two phases. First, the participants were put on strict, low-calorie diets that lowered their body weights by about 12%. Then they were each assigned to follow one of three diets in which 20%, 40% or 60% of their calories came from carbohydrates.

Protein was kept steady at 20% of calories in each diet, with the remaining calories coming from fat. The participants were fed just enough calories to keep their weights stable. The participants followed the eating plans for five months, with all of their meals provided to ensure that they stuck to their diets.

The second year of pandemic festivities is around the corner.

It may be difficult to stop yourself from indulging in the sweet and savoury dishes during Dussehra and Diwali, but it is wise to be mindful at every step.

While completely refraining from the delicious delights may be an impossible task, adding some essentials to your plate can go a long way.

Some fibrous greens and fruits, spices from the kitchen cabinet and flesh food will ensure strong immunity during your festive celebration.

In an interaction with ETPanache Digital, Ayurvedic doctors and Kapiva Academy of Ayurveda consultants Dr Aswathy and Dr Anand Dwivedi, and Deepti Khatuja, Assistant Manager and Clinical Nutritionist at Fortis Memorial Research Institute, shared the must-have food items during this period.

Look no further. Veggies hold the answer.

All seasonal vegetables have a rich source of multiple micronutrients and antioxidants that can aid in better immune function, regulate gut microbiota and reduce inflammation.

Green leafy vegetables are rich sources of beta carotene (precursor of Vitamin A), Vitamins C and E, antioxidants and fibre.

Red bell pepper is also rich in Vitamin C.

Like its green counterparts, fruits like papaya, guava, apple, grapes, mango and many others are also rich in beta carotene, Vitamin C, Potassium, 13 vitamins and folate which help in overall maintenance of health and immunity.

Citrus fruits like oranges, tangerines, lemons, sweet lime and gooseberries (amla) are good sources of Vitamin C.

As far as meat is considered, opt for lean cuts and junk red meat. Flesh foods are packed with nutrients such as iron, zinc and essential amino acids.

These beneficial spices are packed with micronutrients and antioxidants that will give your body the necessary strength it needs.

Turmeric (haldi) is considered as one of the best sources for fixing cough-related problems, and boosting immunity.

Clove and dry ginger (sunthi) are good for digestive disorders and for those suffering from prolonged cough.

Fenugreek (methi) shows immediate action on gastric-related problems. Cinnamon has antiviral properties. It can help with digestion as well regulate high cholesterol issues.

Instead, the researchers designed what they considered practical and relatively healthy diets for each group. All of the participants ate meals like vegetable omelets, chicken burritos with black beans, seasoned London broil, vegetarian chili, cauliflower soup, toasted lentil salads and grilled salmon. But the high-carb group also ate foods like whole wheat bread, brown rice, multigrain English muffins, strawberry jam, pasta, skim milk and vanilla yogurt. The low-carb group skipped the bread, rice and fruit spreads and sugary yogurts. Instead, their meals contained more high-fat ingredients such as whole milk, cream, butter, guacamole, olive oil, almonds, peanuts, pecans and macadamia nuts, and soft cheeses.

After five months, people on the low-carb diet did not experience any detrimental changes in their cholesterol levels, despite getting 21% of their daily calories from saturated fat. That amount is more than double what the federal governments dietary guidelines recommend. Their LDL cholesterol, the so-called bad kind, for example, stayed about the same as those who followed the high-carb diet, who got just 7% of their daily calories from saturated fat. Tests also showed that the low-carb group had a roughly 15% reduction in their levels of lipoprotein(a), a fatty particle in the blood that is strongly linked to the development of heart disease and strokes.

The low-carb group also had improvements in metabolic measures linked to the development of Type 2 diabetes. The researchers assessed their lipoprotein insulin resistance (LPIR) scores, a measure of insulin resistance that looks at the size and concentration of cholesterol-carrying molecules in the blood. Large studies have found that people with high LPIR scores are more likely to develop diabetes. In the new study, people on the low-carb diet had their LPIR scores drop by 15% reducing their diabetes risk while those on the high-carb diet had their scores rise by 10%. People on the moderate carb diet had no change in their LPIR scores.

The low-carb group had other improvements as well. They had a drop in their triglycerides, a type of fat in the blood that is linked to heart attacks and strokes. And they had increases in their levels of adiponectin, a hormone that helps to lower inflammation and make cells more sensitive to insulin, which is a good thing. High levels of body-wide inflammation are linked to a range of age-related illnesses, including heart disease and diabetes.

The low-carb diet that was used in the study largely eliminated highly processed and sugary foods while still leaving room for high quality carbs from whole fruits and vegetables, beans, legumes and other plants, said Dr. David Ludwig, an author of the study and an endocrinologist at Harvard Medical School. Its mainly focused on eliminating the processed carbs, which many people are now recognizing are among the least healthful aspects of our food supply, said Ludwig, who is co-director of the New Balance Foundation Obesity Prevention Center at Boston Childrens Hospital.

Ludwig stressed that the findings do not apply to the very-low carb levels typical of ketogenic diets, which have been shown to cause sharp elevations in LDL cholesterol in some people. But he said the study does show that people can gain metabolic and cardiovascular benefits by replacing the processed carbs in their diets with fat, including saturated fat, without worsening their cholesterol levels.

The new study cost $12 million and was largely funded by the Nutrition Science Initiative, a nonprofit research group. It was also supported by grants from the National Institutes of Health, the New Balance Foundation and others.

Linda Van Horn, a nutrition expert who served on the federal governments dietary guidelines advisory committee and who was not involved with the new study, noted that the low-carb group consumed large amounts of unsaturated fat and fiber-rich vegetables both of which are known to have beneficial effects on cholesterol and cardiovascular risk markers. The low-carb group, for example, consumed an average of 22 grams of fiber per day, which is more than the average American consumes, she said.

While the study is valuable and carefully designed, as always in nutrition research, there are many dietary factors that influence cardiometabolic risk factors that can help to explain the results, said Van Horn, who is also chief of nutrition in the department of preventive medicine at the Northwestern University Feinberg School of Medicine.

Mozaffarian said his take-home message for people is to adopt what he calls a high-fat Mediterranean style diet. It entails eating fewer highly processed carbs and sugary foods and focusing on fruits, vegetables, nuts, seeds, fish, cheese, olive oil and fermented dairy products like yogurt and kefir. Thats the diet that America should be focusing on, he said. Its where all the science is converging.

Link:
Should you to a switch a low-carb diet to help your heart health? - Economic Times

Let's start with what thyroid is. It is an important gland found at the base of the neck that produces, stores and releases two important hormones - Triiodothyronine (T3) and Thyroxine (T4). This gland is known to carry out its functions with the help of iodine derived from food. This is why, what we eat plays an important role in risk of developing thyroid issues and managing them. For the unversed, thyroid disorder is a common problem among people from across the world that is caused due to over or under function of the gland. According to a report by the British Thyroid Foundation, "Thyroid disorders are very common and tend mainly to occur in women, although anybody - men, teenagers, children, and babies, too - can be affected. About one in 20 people has some kind of thyroid disorder, which may be temporary or permanent".

We bring you some common food options that you may add to your daily diet to to manage and heal thyroid-related disorder. Let's take a look.

Also Read:Celeb Nutritionist Rujuta Diwekar Recommends This Turmeric Drink To Manage Diabetes And Thyroid

Eggs are considered to be a rich source of iodine, which according to nutritionist and macrobiotic health coach Shilpa Arora "is a trace mineral that plays a critical role in the formation of the primary thyroid hormone thyroxine".

According to health experts, nuts can be a good option to add to your thyroid diet. It is an excellent source of selenium that is known to contribute to the antioxidant defense in the thyroid.

Nuts are loaded with several essential nutrients

A rich source of protein, pulses and legumes helps transport the thyroid hormone to all your tissues and thus helps your thyroid function effectively. Besides, several studies have shown that increased protein intake help increase the rate of metabolism, further managing thyroid.

According to Shilpa Arora, 20% of thyroid function depends on good gut ecology. This is why it is always advised to have homemade dahi or yogurt regularly to keep up good metabolism, further leading to healthy gut function.

Did you know fats help produce and regulate hormones? This is why Shilpa Arora suggests including ghee and butter in your diet to help control hormonal imbalance.

Ghee is known to be loaded with healthy fats

A superfood that includes almost every essential nutrient chia seeds support thyroid function and other hormonal balance. It contains omega-3 fats that helps prevent inflammation and controls other functions including brain function.

Include these foods in your diet and make your diet a healthy and balanced one. But always remember, moderation is the key!

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Superfoods For Thyroid: 7 Foods That You May Add To Your Diet - NDTV Food

Vanessa Hudgens, who stars in the upcoming movie Tick... Tick...Boom!, is opening up about what makes her tick in a brand new interview. "Over the past couple of years, I've really come into my own," the 32-year-old actress told Shape. "When you're fully accepting of who you are, and you stop trying to suppress pieces of yourself, you can conquer the world."

Recently, Vanessa has also been outspoken about her health journey, from revamping her fitness routine to experimenting with new foods. She balances a few different styles of eating with the foods she loves in ways that support her body. Vanessa says she switches "back and forth" between the keto diet and intermittent fasting, per People. I feel like its a recipe that works for me, she added.

Wondering what Vanessa's go-tos look like? Here's exactly everything she eats in a day, from her favorite veggies to the takeout she can't get enough of:

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"My overall food philosophy is, if it's real, I'll eat it," Vanessa told Shape. "Many things are processed and contain chemicals and ingredients I can't pronounce. I want real food."

While she stays away from processed foods, Vanessa is also a pescatarian and avoids meat. I used to be the girl who ate bacon for breakfast every single morning, Vanessa told Women's Health. "But what animals go through is so inhumane. That's not a system that I support," she explained. Now, Vanessa's breakfast "typically has avocado, maybe vegan sausage, and a piece of healthy bread."

Other mornings, Vanessa springs for an antioxidant smoothie packed with acai berries, blueberries, banana, and coconut oil, per WH. "I love finding things that are good for you and also taste amazing, she added.

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"I eat two bigger meals a day instead of three," Vanessa told Shape, meaning lunch doesn't usually figure into her day. Instead, she fuels up with her favorite snacks after a busy morning. (More on that later!)

On intermittent fasting days, Vanessa packs her meals in between noon and 6 p.m. These days aren't so snack-filled: "Intermittent fasting is great, because when I am fastingthose first two weeks are definitely rough, Im not going to lie, but after that I feel more grounded and powerful in my workouts. And I get the nutrients that I need when I eat, but then I also eat what I want," she told People.

But Vanessa raves about her keto days. "If you have the right ingredients to keep you on track, I think its amazing," she said. Her go-to? Almond butter.

"People a lot of times think of fats in diets as a negative thing, and when youre doing keto its a very positive thing," Vanessa noted. "Im always making sure Im getting those healthy fats in, so I eat a LOT of almond butter."

Drinks-wise, Vanessa reaches for Celsius Sparkling Watermelon energy drinks and kombucha, according to WH. "Its full of probiotics, but you get a nice little buzz!" she says about the latter.

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"Dinner depends on my mood," Vanessa explained to Shape. "I let myself have what I want. If that's a big bowl of spaghetti with clams and a glass of wine, then that's what I'm eating. Sometimes I crave a salad, and I'll make a big one with nuts and goat cheese and salmon. Other times, it's tacos and a margarita."

(That salad probably has arugula in it, FYI. She eats it "almost every day," per Women's Health.)

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All of this flexibility has helped Vanessa create a diet that works for her and her body. "I've learned that when I try to be super conscientious of everything I put into my mouth, all I can think about is food," she said. "But when I listen to my body and eat what I want, that's when I'm happiest." Words to live by!

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This Is Absolutely Everything Vanessa Hudgens, 32, Eats In A Day - Women's Health

My breakfast: I start my day at 5 am and have a big glass of warm water with lemon. I don't have a proper breakfast

My lunch: I have an early lunch since nothing specific for breakfast is there in my diet plan. It's usually 2 multigrain chapaatis with some kind of green leafy vegetable curry (prepared in less oil and spices) and a bowl of curd to aid digestion.

My dinner: Vegetable quinoa/oats chilla/dal/soup/daliya/veggies etc

Pre-workout meal: Black coffee

Post- workout meal: Protein shake

I indulge in (What you eat on your cheat days): I am a big fan of relishing South Indian delicacies and street food. So once every month, I like to have dosa, idli and golgappas.

Low-calorie recipes I swear by: Nothing as such, but I always try to add variation to my diet or prepare usual meals in a healthier manner, just by limiting the spices quantity and oil used.

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Weight loss story: 'I cut down spices and sugar from my diet and controlled my hypertension' - Times of India

Mauer's gone crackers -- scratch-made, that is. Here's my story.

Over the last two years, following my no-sugars, no wheat-flour path hasn't been easy, especially saying so long to cake, pasta and bread. But the good news is nearly 60 pounds have disappeared, too.

Over time, I've replaced wheat flour-based crackers, like saltines, with commercial almond flour-based crackers. They're all good in their own way, but expensive.

It's easy to make low-carb, wheat-free crackers at home.- Courtesy of Don Mauer

Those supermarket crackers fit the bill because they're wheat-free. But reading the nutritional information on the packages tells another story. Those crackers may be wheat-free, but they're certainly not carbohydrate-free.

Now, I don't expect those crackers to be free of carbohydrates. However, most are not low enough in carbs to easily fit into my current food plan.

Take the From the Ground Up brand Sea Salt Cauliflower Crackers. They're thin and crunchy with a good flavor. One ounce, about 50 crackers, delivers 100 calories. That's the good news. That ounce also delivers 18 carb grams, which is 64% calories from carbs, and there's only a half gram of added sugars. Net carbs: Total carbs (18) minus fiber grams (2) equals 16 net carb grams.

Putting this into perspective: Many Keto/low-carb food plans allow just 15 carb grams per day, leaving very little room for other carbohydrates, like crackers.

Since I'd never made crackers, I decided to try my hand at making wheat-free, low-carb crackers to see if I could do better than commercial brands.

When baking these low-carb, wheat-free crackers, the ones in the center will need extra baking time to crisp up.- Courtesy of Don Mauer

My best take on a decent cracker recipe came from King Arthur Baking (kingarthurbaking.com/recipes/gluten-free-almond-flour-crackers-recipe). It's not the only almond flour, gluten-free cracker recipe out there, but King Arthur Baking is a reliable source for ingredients and recipes, so I went with theirs.

The first good thing: King Arthur's recipe had just four ingredients: almond flour, an egg, salt and pepper. King Arthur also offers other cracker versions of this basic recipe.

Lucky me, I had all those ingredients, plus some sesame seeds, already in my kitchen. The ingredients came together best by using my clean hands to mix the dough and form it into a ball.

The trickiest part is rolling out the dough. Placing the dough between two sheets of parchment paper made it easier because the dough didn't stick to it.

Using a ruler, I cut the rolled-out dough into 1-inch squares as the recipe suggested and only got 60 (the recipe said 120).

After carefully cutting and moving the cracker dough to a jelly roll pan, I baked them for the longer suggested time of 16 minutes. The ones around the edge seemed brown enough, but the rest weren't. Those in the center took four more minutes.

Here are the ingredients you'll need to make low-carb, wheat-free crackers.- Courtesy of Don Mauer

My crackers looked golden brown and, when cooled, were almost crisp. The best news: each cracker delivered just 0.6 carb grams (net 0.2). I can't wait to try different seeds, seasonings and cheese toppings to put my own spin on them.

Today, my column celebrates its 29th anniversary. I've written nearly 1,100 columns during that time. I truly love writing this column and sharing my recipes, and I feel very fortunate that you keep reading it. I'm looking forward to celebrating our 30th year together.

Don Mauer welcomes questions, comments and recipe makeover requests. Write to him at 1leanwizard@gmail.com.

Wheat-Free Sesame Seed Almond Flour Crackers

1 large whole egg

teaspoon salt

teaspoon black pepper

1 tablespoon sesame seeds

1 cups finely ground blanched almond flour

Place the oven rack in the center position and heat the oven to 350 degrees.

In a medium-large bowl, whisk the egg, salt, pepper and sesame seeds together until completely combined. Add the almond flour and, using a rubber spatula, mix together until starting to come together. Using clean hands, mix and press together, until completely combined, into a ball.

Place the dough onto a sheet of parchment paper the size of the baking pan. With your hands, pat the dough out into a rough rectangle. Place another piece of the same size parchment paper over the dough. Use a rolling pin to roll the dough out to about 1/8-inch thickness.

Discard the top paper. Using a thin, sharp knife or a pizza wheel, cut the dough into roughly 1-inch squares. Transfer the cut crackers to the baking pan.

Bake the crackers for 16 minutes, until the crackers near the pan's edge are a light golden brown. Using a spatula, transfer those crackers to a cooling rack. Return the pan to the oven and bake for about 4 more minutes, or until the crackers are a light golden brown.

Transfer those remaining crackers to a cooling rack; cool completely. When cool, transfer to an airtight container.

Makes 60 crackers.

Nutrition values per cracker: 18 calories (69% from fat), 1.4 g fat (0.4 g saturated fat), 0.6 g carbohydrates (0.1 net carbs), 0.2 g sugars, 0.5 g fiber, 0.9 g protein, 4 mg cholesterol, 21 mg sodium.

Adapted from a King Arthur Baking Company recipe.

The rest is here:
Can't find crackers to fit a low-carb diet? Here's how to bake your own - Chicago Daily Herald