vegetables - Dr. Don Colbert, MD Dr. Don Colbert, MD

Fresh Keto Rhubarb and Strawberry Crisp for Great Health

Don Colbert, MD — Wed, 02 Mar 2022 17:21:17 +0000

If spring had a flavor, what would it be? Fresh greens? Iced tea? Maybe. Or, maybe it would be a beautiful, colorful and nourishing combination of ingredients in our Fresh Keto Fresh Rhubarb & Strawberry Crisp.

It’s time to break out the fresh flavors and nourish your body with more fruits and vegetables. It’s never been easier. Here’s how.

Fresh Keto Rhubarb and Strawberry Crisp

Ingredients

For the fruit layer:

1/4 cup granulated keto sugar substitute with 1:1 ratio such as Stevia in the Raw
1 teaspoon xanthan gum
1/8 teaspoon sea salt
4 ounces fresh strawberries, hulled and sliced
8 ounces fresh rhubarb sliced
1 tablespoon lemon juice freshly squeezed

For the topping:

3/4 cup finely ground almond flour
2 tablespoons granulated keto sugar substitute with 1:1 ratio such as Stevia in the Raw
1/4 teaspoon baking soda
1/8 teaspoon sea salt
1/2 cup butter cut into chunks
3/4 cup sliced almonds (quantity divided)

Instructions

For the fruit layer:

Preheat oven to 375º Fahrenheit.
Add the sweetener, xanthan gum, and sea salt to an 8″ X 8″ baking dish. Whisk to mix well.
Add and stir in the strawberries, rhubarb, and lemon juice.
Bake mixture in the preheated oven for about 30 minutes, or until the strawberries and rhubarb are tender.
Meanwhile, prepare topping.

For the topping:

In a large mixing bowl, whisk together the almond flour, sweetener, baking soda and sea salt.
Melt butter. Add it into dry ingredients, mixing well. Stir in 1/2 cup of the almonds.
Once strawberries and rhubarb have finished baking, remove them from the oven. Using hands, crumble the topping mixture over the top of fruit. Cover evenly.
Smooth the topping gently with the back of a spoon, and sprinkle the remaining 1/4 cup of the almonds on top.
Bake for another 18-20 minutes or until the top is golden brown. Scoop out with a spoon or spatula, like a cobbler, and enjoy! Serves 9.

Nutrition info (per 1/9th of the crisp): 202 calories, 19 grams fat, 4 grams net carbs (7 grams total carbs, 3 grams fiber), 4 grams protein

Keto Rhubarb and Strawberry Crisp for Great Health

One of the great blessings of spring is new, fresh, and delicious flavors. After a season of warm comfort foods, it can feel great to add in more seasonal fruits and vegetables.

Our Keto Rhubarb and Strawberry Crisp does this with both strawberries and rhubarb. Here’s how.

Strawberry (and Other Berry) Nutrition

Strawberries are a wonderfully nourishing low-carb fruit. In fact, they encourage:

High levels of antioxidants. The antioxidants in berries fight oxidative stress in the body, which can reduce oxidized cholesterol and damage from free radicals.
Reduced blood pressure. A recent research review found that 100 grams of blueberries consumed daily, for 14 days, was associated with a significant reduction in systolic blood pressure (1).
Fiber. Like many fruits and vegetables, berries offer soluble and insoluble fiber, which is great for cholesterol, digestion, and more.
Improved cholesterol readings. In a recent study, researchers found daily berry consumption reduced LDL cholesterol, blood pressure, and fasting glucose (2).

Rhubarb Nutrition

Next, rhubarb is a vegetable (yes, a vegetable) with a lot of nutrition to offer. It provides:

Vitamin K for Bone Health. Vitamin K is an important nutrient for both blood and bone health. In fact, Vitamin K2 has been linked to stronger bones, improved fracture healing and reduced fracture incidence in post-menopausal women (3).

Vitamin A Antioxidant Power. Along with vitamin K, rhubarb delivers a healthy dose of vitamin A. Vitamin A is a powerful antioxidant that fights oxidative stress and the degradation of cells and tissues in the body.*

Fiber and Antioxidants for Optimal Cholesterol. Rhubarb provides both fiber and powerful antioxidants for optimal cholesterol levels. First, fiber absorbs some cholesterol from bile and eliminates it. Meanwhile strong antioxidants like resveratrol reduce cholesterol oxidation and plaque formation (4).

Sennocides and Fiber for Great Digestion. Rhubarb promotes balanced and healthy digestion with fiber, sennosides, and tannins. Fiber keeps the gut strong and healthy. Sennosides act as natural, gentle laxatives, while tannins provide anti-diarrheal effects (5).

Anti-Inflammatories for Full Body Health. Rhubarb’s antioxidants also promote reduced inflammation in the body. Inflammation is at the core of most modern chronic health concerns. Eating a diet high in anti-inflammatory nutrients promotes prevention and whole-body health.*

Get More Fruits & Vegetables Every Day

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Bottom Line: Fresh Keto Strawberry and Rhubarb Crisp

You can add more fruits and vegetables this spring with our delicious Fresh Keto Strawberry and Rhubarb Crisp. It’s easy, delightful, and just in time for fresh flavors!

The post Fresh Keto Rhubarb and Strawberry Crisp for Great Health appeared first on Dr. Don Colbert, MD.

Elephant Garlic: Benefits, Uses and a Simple Wellness Paste

Don Colbert, MD — Mon, 03 Aug 2020 09:00:00 +0000

Written by Don Colbert, MD, board-certified in family practice and in anti-aging and integrative medicine for more than 25 years
Last reviewed and updated: October 30, 2026

If you love the idea of garlic but find raw cloves too sharp to enjoy, elephant garlic may be the answer. It looks like garlic that has been working out: oversized cloves, a mild and slightly sweet flavor, and the same family of sulfur compounds that make the allium vegetables so interesting to researchers.

In this article I will walk you through what elephant garlic really is, what the research does and does not show, how to buy and cook it, and how to make the simple Elephant Garlic Wellness Paste that readers have been asking about for years.

What Is Elephant Garlic?

Elephant garlic (Allium ampeloprasum) is not true garlic. It belongs to the same allium family as garlic, onions, chives, and leeks, but botanically it is much closer to the leek. Regular garlic is Allium sativum.

That family connection explains a lot about how it behaves in the kitchen:

Size. The bulbs are huge compared to regular garlic. A single bulb is often the size of a fist, and a few large cloves can fill your palm.
Flavor. It is much milder than regular garlic, with a gentle, slightly sweet, onion-like taste. Many people who cannot tolerate raw garlic enjoy elephant garlic raw.
Cloves. Each bulb usually holds only a handful of very large cloves, which makes peeling and slicing quick.

Because the flavor is softer, you can use more of it. That is part of its appeal for people who want to eat more alliums without the burn.

Elephant Garlic Nutrition and Sulfur Compounds

Like other alliums, elephant garlic is a low-calorie vegetable that adds fiber, flavor, and plant compounds to a meal. What makes the allium family special is its sulfur chemistry.

When you crush or chop a garlic clove, an enzyme called alliinase converts a compound called alliin into allicin. Allicin is unstable and quickly breaks down into other sulfur compounds, including diallyl sulfides. Researchers have studied allicin for decades for its antimicrobial and antioxidant activity in the lab.³

Elephant garlic makes compounds from the same family, generally in smaller amounts than regular garlic, which is one reason it tastes milder. One laboratory analysis found that elephant garlic oil is rich in diallyl sulfides.² So think of elephant garlic as a gentler member of the family: easier on the palate, with a similar, though not identical, chemistry.

What the Research Says About Elephant Garlic

Most of the research on garlic has been done on regular garlic. Elephant garlic has been studied far less, and almost all of that work has been done in test tubes and petri dishes, not in people. Here is a fair summary.

Antibacterial activity in the lab

In a 2013 laboratory study, researchers tested an elephant garlic extract against seven bacterial strains, including E. coli and Staphylococcus aureus. The extract slowed bacterial growth, and against five of the strains it performed better than the antibiotic ampicillin in that lab setting. Even a diluted 12.5% extract still had an effect against E. coli and S. aureus.¹

A separate 2009 study looked at elephant garlic oil against Vibrio cholerae, a foodborne bacterium that causes cholera. The oil killed every strain tested in the lab and slowed bacterial growth in a food model, which suggests it may one day be useful as a natural food preservative.²

These are encouraging findings, but a lab dish is not the human body. Eating elephant garlic is not a substitute for antibiotics or medical care when you have an infection.

Cell studies on cancer cells

The same 2013 study also tested elephant garlic extract on human osteosarcoma (bone cancer) cells grown in the lab. The extract slowed the cells’ growth cycle, reduced their ability to invade, and increased the number of cells undergoing programmed cell death.¹

That is interesting early science, and it fits with a large body of lab research on allium compounds. But it does not mean that eating elephant garlic prevents or treats cancer. Results in isolated cells often do not carry over to people, and no human trials have tested this.

The bottom line on the research

Elephant garlic is a healthy, flavorful vegetable that shares many of garlic’s sulfur compounds. Early lab studies point to antibacterial activity. What we do not yet have are human studies showing specific health outcomes from eating it. I encourage you to enjoy it as part of a whole-food diet rich in vegetables, not as a remedy.

How to Get the Most From Elephant Garlic (Crush, Then Wait)

Here is a simple kitchen habit that applies to both regular and elephant garlic. Because allicin forms only after the clove is crushed or chopped, how you prepare it matters.

In a study on regular garlic, researchers found that heating whole, uncrushed cloves quickly wiped out much of their activity, while crushing the garlic and letting it rest before cooking helped preserve it.⁴ I go into this in more detail in Are You Eating Garlic Wrong?

Crush, mince, or slice the cloves first.
Let them rest about 10 minutes before they meet heat.
Add them toward the end of cooking, or enjoy them raw, to protect the delicate compounds.

Where to Buy Elephant Garlic

Elephant garlic can take a little hunting. Some larger grocery stores carry it in the produce section, often near the shallots and specialty onions. If yours does not, try a natural foods store, an Asian or international market, or your local farmers market in late summer and fall.

You can also grow your own. Elephant garlic is a favorite of home gardeners because it is hardy and easy to grow. Plant individual cloves in the fall, pointed end up, and harvest the following summer when the lower leaves begin to brown. Seed cloves are widely sold online and at garden centers.

When buying, look for firm, heavy bulbs with dry, papery skins and no soft spots or green sprouts.

How to Eat and Cook Elephant Garlic

Because it is so mild, elephant garlic is wonderfully versatile:

Raw: thinly slice it into salads, salsas, or a simple olive oil and lemon dressing.
Sauteed: use it as you would regular garlic, just use a bit more. It browns quickly, so keep the heat moderate.
Roasted: roast whole cloves in olive oil until soft and golden, then spread on vegetables or mix into soups. My Creamy Garlic Soup is a great place to start.
In spreads: blend roasted cloves into dips and pates, like this Keto Garlic Pate.

Elephant Garlic Wellness Paste

This is a simple, old-fashioned way to enjoy elephant garlic raw. Many readers like to make it during the cooler months.

You will need:

1 to 2 tablespoons finely minced elephant garlic
About 1 teaspoon extra-virgin olive oil (choose a fresh, peppery, high-polyphenol oil)
1 to 2 drops liquid stevia (optional, to soften the bite)

Directions:

Mince the elephant garlic finely and let it rest for about 10 minutes.
Place it on a large spoon and drizzle with the olive oil.
Add a drop or two of stevia if you like.
Take the spoonful and chew slowly until it becomes a soft paste, then swallow.
Follow with a glass of water or a bite of food if it feels strong.

Some people notice a warm feeling or extra saliva afterward, which is normal with raw alliums. If you want to learn more about choosing a good oil, see Should You Start Drinking Olive Oil Every Day?

A few cautions: raw garlic can irritate the mouth and stomach and may trigger heartburn in some people, so start small and take it with food if needed. Garlic may also add to the effect of blood thinners, so if you take an anticoagulant or have surgery coming up, talk with your doctor first.

“And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat.”

Genesis 1:29 (KJV)

Bottom Line

Elephant garlic is a mild, oversized cousin of garlic that is easy to love, even raw. It shares much of garlic’s sulfur chemistry, and early lab studies suggest antibacterial activity, though human research is still lacking. Enjoy it in salads, roasted vegetables, soups, and the wellness paste above as part of a vegetable-rich way of eating.

For more on whole-food ways to support your body, see my Detox Start Here guide. And if you would like meal plans, shopping lists, and daily coaching, join my free 21-Day Keto Zone Challenge.

Frequently Asked Questions

Is elephant garlic real garlic?

No. Elephant garlic (Allium ampeloprasum) is in the same allium family as garlic, but it is botanically closer to the leek. Regular garlic is Allium sativum. It looks like oversized garlic and tastes much milder.

Does elephant garlic have the same health benefits as regular garlic?

It contains many of the same types of sulfur compounds, generally in smaller amounts, which is why it tastes milder. Lab studies show antibacterial activity, but it has been studied far less than regular garlic and there are no human trials on specific health outcomes.

Can you eat elephant garlic raw?

Yes. Its mild flavor makes it one of the easiest alliums to eat raw. Slice it thinly into salads or dressings, or try the wellness paste in this article. Start with small amounts if raw garlic tends to bother your stomach.

How do you cook elephant garlic?

Use it like regular garlic, but use a little more. Saute it over moderate heat because it browns quickly, or roast whole cloves in olive oil until soft. Crushing or chopping it and letting it rest about 10 minutes before cooking helps preserve its natural compounds.

Where can I buy elephant garlic?

Look in the produce section of larger grocery stores, natural foods stores, Asian or international markets, and farmers markets in late summer and fall. You can also grow it at home by planting cloves in the fall.

References

This article is for educational purposes only and is not medical advice. Talk with your own doctor before changing your diet, starting a supplement, or changing any medication. These statements have not been evaluated by the Food and Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease.

The post Elephant Garlic: Benefits, Uses and a Simple Wellness Paste appeared first on Dr. Don Colbert, MD.

Healthy Green Bean Casserole and 10 Health Benefits of Green Beans

Don Colbert, MD — Mon, 11 Nov 2019 09:00:00 +0000

If you’ve ever had green bean casserole at a Holiday dinner, you are in the majority. Green bean casserole is a staple and favorite for many families, but traditionally it’s also loaded with high-carbohydrate ingredients, canned cream of soups (with all sorts of processed ingredients, and more. But not this year, choose our Healthy Green Bean Casserole instead.

In fact, you can make a delicious dish and still enjoy the many great, unique health benefits of green beans.

What’s more, with a like Holiday recipe makeover magic, our Healthy Green Bean Casserole is whole-food based, low-carb and Keto Zone friendly, and loaded with nutrition.

Here the Healthy Green Bean Casserole recipe and all the health benefits of green beans you’ll enjoy when you make it this Thanksgiving.

Healthy Green Bean Casserole (Keto Zone Friendly)

Ingredients

1 pound fresh green beans (washed, ends trimmed, and cut in half)
½ cup blanched almond flour
1 teaspoon of sea salt
½ teaspoon fresh-cracked black pepper
1 small onion, sliced thinly
2 large shallots, sliced thinly
1 tablespoon of avocado oil or coconut oil
8 ounces cremini mushrooms, rough chopped
2 tablespoons butter
3 cloves garlic, minced
½ cup chicken or vegetable stock
½ cup heavy cream or canned coconut milk (the thickest portion)
¼ cup grated Parmesan cheese (optional)
avocado oil or coconut oil
6 strips cooked bacon (optional), crumbled

Instructions

Preheat oven to 400 deg F.
Heat water in a large pot over high heat to a boil. Once boiling, add green beans and boil 5 minutes. Remover from heat, drain in a colander and place in ice water (this stops the cooking process and maintains a great texture). After 3 minutes in ice water, drain and set aside.
Combine almond flour, salt, and pepper in a large mixing bowl. Add onions and shallots. Toss and coat well.
Place avocado or coconut oil in a large skillet and heat over medium heat. Once hot, add onions and shallots. Saute/fry until crispy and golden. Remove from oil and place on paper towels to drain.
Drain skillet. Add mushroom, butter, and garlic. Saute for 5 minutes, stirring throughout. Add heavy cream or coconut milk and reduce heat until sauce has thickened about 5 additional minutes. Stir in optional parmesan cheese.
Add green beans to skillet, stir to mix, and then pour the entire mixture into a casserole dish. Spread onions and shallots, and optional bacon crumbles, over top of green beans.
Bake 15 minutes and enjoy! Serves 8.

Nutrition information per serving (no bacon) (~1 cup): 155 calories, 11 grams fat, 6 grams carbs, 2 grams fiber 4 grams net carbs, 4 grams protein

Health Benefits of Green Beans

1. Keto Zone Food with All the Nutrition (and Minimal Carbs)

When it comes to nutrition, some consider beans to be one of the healthiest foods on Earth. However, they come at a price: a lot of carbohydrates.

Green beans are special.

They are sort of a natural hybrid food with all the nutrients of vegetables and beans, but only the carbs of vegetables.

In fact, one cup of kidney, black, pinto, or other beans will cost you about 40 grams of carbohydrates.

One cup of green beans equals just 8 grams of carbs (and only 40 calories).

What’s more, they have the fiber, minerals, and protein of beans with the amazing nutrients of vegetables. Wow!

According to the United States Department of Agriculture (USDA) National Nutrient Database, one cup of snap green beans contains (1):

34 calories
8 grams of carbohydrates
4 grams of fiber
5 grams of protein
40 mg of omega-3 fats

2. Health-Promoting Fiber

Did you notice the fiber listing above? Four grams of fiber in 1 cup of green beans. This is 50% of the beans’ carbohydrates!

Some of green beans’ fiber is soluble, and some is insoluble.

The soluble portion is incredibly helpful for reducing LDL cholesterol, blood pressure, blood sugar spikes, inflammation, and more.

In fact, vegetable-based high fiber diets promote better cholesterol reductions than starch-based fiber (2).

The insoluble works to keep your digestive tract healthy.

3. Fiber that’s Easy on the Gut (Low FODMAP)

The fiber in green beans goes beyond normal fiber health benefits. It’s actually incredibly easy on the gut, even for those who can’t normally tolerate fibrous foods.

Surprisingly, it’s considered a low FODMAP food! FODMAP is an abbreviation for groups of carbohydrates including Fermentable, Oligosaccharides, Disaccharides and Monosaccharides and Polyols. These carbohydrates and fibers are fermented in the small intestine and cause many Irritable Bowel Syndrome (IBS) symptoms for those who can’t tolerate them. By reducing FODMAP carbohydrates and eating a “low FODMAP” diet, may people can reduce IBS symptoms (3).

So, even if you tend to experience IBS or have stomach troubles with vegetables, beans, and other high-fiber foods, you can try green beans! You may just be able to tolerate them and enjoy all the health benefits of green beans without risk.

4. Protein

Again, the health benefits of green beans span traditional beans and vegetables. Like other “beans,” they are a high protein plant food.

Each cup contains 4 grams of protein.

Protein is important for many health functions including:

healthy bones
skin, nails, and hair
all organs
muscles
hormones
immune function

Protein is absolutely essential to strong immune function throughout the life cycle (4). Especially this time of year, when colds and flu viruses loom, eating enough proteins, vegetables, and other healthy whole-foods is important.

5. Vitamin A and C

Like many vegetables, green beans are a good source of vitamins.

In fact, one cup of green beans provides 10% of daily folate, 25% of daily needed Vitamin C, and 15% (690 IU) of Vitamin A. Its vitamin A is a retinoid. This type of Vitamin A is important to immune health, reproduction, and healthy vision (5).

6. Minerals for Better Metabolism and Brain Health

Green beans are also a good source of minerals. One, in particular, manganese is essential for brain health as we age, and metabolism (6).

This abundant but seldom discussed mineral is essential in the diet. It provides antioxidant functions and fights oxidative stress. It is also required for proper immune function, regulation of blood sugar and cellular energy, reproduction, digestion, bone growth, blood coagulation, and hemostasis.

7. Chlorophyll

It’s imperative to list chlorophyll as one of the many health benefits of green beans.

The same compound that allows plants to grow, flourish, and live is incredibly healthful in the human body.

Studies show that the chlorophyll content of green beans varies between 8.5-15.5 milligrams per cup. Sound like a small amount? While small, it’s potent.

Chlorophyll may block carcinogenic effects of compounds we consume (like those in grilled meats). What’s more, they are considered an overall anti-cancer nutritive component (7).

8. Antioxidants and AntiInflammatories

As with any vegetable, it should come as no surprise that green beans contain antioxidants and provide anti-inflammatory functions.

In fact, most vegetables are greens are associated with reduced cancer risk, inflammation, oxidized LDL cholesterol plaques, and oxidative stress.

9. Bone Health from Vitamin K and Silicon

Amazingly, green beans are good for your bones.

First, they are a good source of Vitamin K (it contains 14.4 micrograms, almost 20% of daily requirements). Low vitamin K status is associated with bone fractures. On the other hand, adequate vitamin K consumption improves bone health by improving bone matrix proteins and calcium (8).

Next, green beans contain natural silicon. One cup of green beans provides about 7 milligrams of silicon. This may too sound small. But, it’s likely about 1/4-1/3 of our daily value (this is not yet well-defined), and plays an important role in the health of our bone and connective tissue.

The silicon in green beans is well-absorbed. This is good news since it’s now thought those silicon-rich foods help reduce the risk of osteoporosis in post-menopausal women (9).

10. Reduce the Harmful Effects of Free Radical Damage

When all is said and done, good foods simply promote health and reduce disease.

We can confidently state that this is part of the health benefits of green beans. Like other beans and vegetables, they are associated with a reduced risk of type 2 diabetes, high blood pressure, coronary heart disease, and metabolic syndrome.

These diseases are attacking our population, and green beans are one food that fights back.

Bottom Line

You may not have known that a Thanksgiving favorite could contain so good for you. The health benefits beans are potent and plentiful. Choose fresh green beans and whip up our Healthy Green Bean Casserole this year. You’ll get many nutritive and health-promoting vitamins, minerals, compounds and more!

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Healthy Slow Cooker Fajitas for Watching Sports

Don Colbert, MD — Fri, 20 Sep 2019 09:00:00 +0000

It’s game day, and for many around the country, that means get-togethers with family and friends to watch their favorite teams. If you’re hosting, it’s nice to have a meal you can prepare and leave, so you’re not stuck in the kitchen. Slow cookers are great for this. And this Slow Cooker Fajita recipe is perfect for a weekend game.

Here’s how to make them and why you might want to add more chili peppers to your weekend.

Keto Zone Recipe

Healthy Slow Cooker Fajitas

Cook Time5 min–4 hours

Net Carbs7g

Calories252

Ingredients

2 pounds boneless skinless chicken breast halves or thighs (organic and cage-free if possible), cut into strips (or if shredded chicken is desired, put in slow cooker whole rather than cut)
1 (14.5 ounces) can diced tomatoes with green chilies
1 each red, orange, and yellow bell pepper sliced (or any colors you want, really)
1 large red onion, halved and sliced
4 cloves garlic minced
2.5 teaspoon chili powder (preferably chipotle)
2 teaspoon ground cumin
1 teaspoon paprika
1 teaspoon sea salt
3/4 teaspoon pepper
2-3 tablespoon lime juice
1 tablespoon honey or Stevia to taste
8 corn tortillas or low-carb Keto Tortillas. Alternatively, eat as a fajita bowl with Keto Zone Guacamole.
Desired toppings such as salsa, natural sour cream, guacamole, or cilantro.

Instructions

Layer 50% of the canned tomatoes, peppers, onions, and garlic (in that order) in the slow cooker. Top with chicken.
Meanwhile, mix chili powder through pepper. Sprinkle half of this seasoning on the chicken.
Repeat the layering process with all vegetables and spice mix.
Cover and cook on high for 4 hours or low 6-8 hours (depending on how much time you have to ride).
If shredding chicken, remove chicken from pot and shred. Also, ladle out as much liquid as possible and discard or save for another use.
Combine lime juice and honey. Add to the slow cooker along with chicken (if removed). Mix ingredients, adding salt and pepper if desired.
Serve warm in warmed tortillas with desired toppings. Enjoy! (of note, one way to warm tortillas is to place a small glass plate on top of toppings in the slow cooker with tortillas on it for 5 minutes or so – they will become moist & warm!

Per Serving
Calories 252
Fat 14g
Net Carbs 7g
Fiber 2g
Protein 26g

Nutrition figures are those originally published with this recipe and are approximate — they vary with brands, substitutions and portion size.

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7 Benefits of Chili Peppers in Our Slow Cooker Fajitas

Not only are these fajita great for game-watching, they’re also packed with great nutrition for your body.

Whether dried, powdered, roasted, or fresh, chilies have a lot of health benefits to offer. Specifically, capsaicin, the components of chilies that make them hot to taste, are nutrition powerhouses. Here’s what a little weekend chili can do for you:

1. Improve Weight Loss, Brown Adipose Tissue, and Metabolism

Capsaicin can help you lose weight in 3 ways.

First, they promote fullness which can cause a reduction in calorie intake, especially when added to a Keto Zone diet.

Then, capsaicin actually induces increased energy (calorie) expenditure after they are consumed. This means that they directly boost metabolism (1).

Third, it is one of a few foods likely to increase the conversion of white adipose tissue (low energy expenditure) to brown adipose tissue. Brown adipose tissue increases the cell’s calorie burn and energy expenditure, which is great for fat loss and lean mass (2).

What’s more, they also positively affect blood sugars and insulin (see below) for more indirect metabolism help, promoting fat loss.

2. Anti-Inflammatories Galore

Capsaicin is a potent inhibitor of substance P, a neuropeptide associated with inflammatory processes.

The hotter the chili pepper, the more capsaicin it contains the more anti-inflammatory action.

The hottest varieties include habañero and Scotch bonnet peppers. Jalapeños are next in their heat and capsaicin content, followed by the milder varieties, including Spanish pimentos, and Anaheim and Hungarian cherry peppers. Capsaicin is actually being studied as an effective treatment for sensory nerve fiber disorders, including pain associated with arthritis, psoriasis, and diabetic neuropathy.

3. Better Heart Health

Red chili peppers, such as cayenne, have been shown to improve blood cholesterol and increase HDL, and reduce triglyceride levels and platelet aggregation (3).

They also increase the body’s ability to dissolve fibrin, a substance integral to the formation of blood clots.

Together, these actions are very heart-healthy.

What’s more, cultures in which hot pepper is consumed liberally have a much lower rate of heart attack, stroke and pulmonary embolism.

4. Antioxidants to Fight Free Radicals and Oxidative Stress

As an antioxidant, chili peppers may also protect the fats in the blood from damage by free radicals (4).

When fats are oxidized by free radicals, atherosclerosis can form.

In one randomized, crossover study involving 27 healthy subjects (14 women, 13 men), eating freshly chopped chili was found to increase the resistance of blood fats, such as cholesterol and triglycerides, to oxidation (free radical injury). In addition, after eating the chili-spiced diet, women had a longer lag time before any damage to cholesterol was seen compared to the lag time seen after eating the bland diet. In men, the chili-diet also lowered resting heart rate and increased the amount of blood reaching the heart (5).

5. Better Sinus Health and Fewer Infections

Ever eaten food so spicy it makes your nose run? This is common. The peppery heat stimulates secretions that help clear mucus from your stuffed up nose or congested lungs.

If you suffer sinus infections, you can reduce them by keeping sinuses clear with spicy foods!

6. Reduced Risk of Prostate Cancer

Red chili peppers’ capsaicin, the compound responsible for their heat, stops the spread of prostate cancer cells through a variety of mechanisms.

In fact, capsaicin triggers cell-death in both primary types of prostate cancer cell lines, those whose growth is stimulated by male hormones and those not affected by them.

In addition, capsaicin lessens the expression of prostate-specific antigen (PSA), inhibits the ability of the most potent form of testosterone, dihydrotestosterone, to activate PSA, and directly inhibits PSA transcription, causing PSA levels to plummet (6).

7. Improved Stomach Health by Fighting Ulcer-Causing Bacteria

Chili peppers have a false, bad reputation for contributing to stomach ulcers.

Not only do they not cause ulcers, but they can help prevent them by killing bacteria (H. pylori). This can improve overall digestive health.

8. Reduced Risk of Diabetes

In a study published in the July 2006 issue of the American Journal of Clinical Nutrition, Australian researchers show that the amount of insulin required to lower blood sugar after a meal is reduced if the meal contains chili pepper. When chili-containing meals are a regular part of the diet, insulin requirements drop even lower.

In addition, in overweight subjects, chili-containing meals significantly lower the amount of insulin required to lower blood sugar levels after a meal AND result in a lower ratio of C-peptide/ insulin. This indicates that the rate at which the liver is clearing insulin has increased.

Lastly, new in lab and pre-clinical studies are showing promise that capsaicin can reduce metabolic syndrome by improving cell function (7).

Warning: NIGHTSHADE INTOLERANCES

Of note, if you know you are intolerant of affected by nightshade vegetables, you may not tolerate many chilis in your diet, so test it out and take note of any issues. Some people report more food intolerance symptoms from leaky gut when nightshades are included.

Bottom Line

Whether you need a recipe for weekend ball games or a busy evening, these slow cooker fajitas are easy and delicious. What’s more, they are loaded with real food ingredients and chilis to support your health from your cells on up. Try them this weekend!

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7 Top Health Benefits of Beets (Even With Low-Carb Diets)

Don Colbert, MD — Wed, 18 Sep 2019 09:00:00 +0000

If you want to support your health from your brain to oxygen making it down to your pinky toe, beets are for you. There are many health benefits of beets.

In fact, their vibrant, bright red color comes from a full package of nutrients.

And, if you’ve thought they are too high in carbs for a Keto Zone diet, we have two ways to include them.

Try our Roasted Beet Hummus (you can make it 85% fat and only 4 grams net carbs) or see why beets are one of the premier ingredients in Fermented Red Supremefoods.

Time to turnip the beet around here.

Super Nutritious Roasted Beet Hummus

Ingredients:

1/2 pound beets (about 4 medium-sized beets), scrubbed clean and dried
2 tablespoon tahini sesame seed paste (can use almond butter if needed)
5 tablespoon lemon juice
1-2 small cloves garlic, chopped
1 tablespoon ground cumin
1 tablespoon lemon zest (zest from approx. 2 lemons)
Pinch of sea salt or Kosher salt, more to taste
Fresh ground pepper to taste

Instructions:

Pre-heat oven to 375°F.
Cut greens off beets.
Place whole beets on a large foil-lined cookie sheet. Drizzle with olive oil, avocado oil, or melted coconut oil. Fold foil into a foil pouch, making sure all sides are pressed together well.
Roast in the preheated oven until tender enough to pierce easily with a fork (~35-45 minutes, depending on exact size).
Allow the beets to cool. Once cooled, peel off any remaining skin (should come off with your fingers). If needed, use a pairing knife to peel beets.
Place beets and remaining ingredients in a food processor or blender, and process until smooth. Taste and add more cumin, salt, or pepper as needed.
Store in a refrigerator (up to 4 days) or freeze. Use as a sandwich spread, dip for veggies (yes, that veggie on veggie goodness), or “sauce” for meat dishes.

1/4 cup: 45 calories, 2 grams of fat, 4 grams net carbs, 1 gram protein. Want to increase fat for Keto Zone eating? Mix 1/4 cup beet hummus with 2 tablespoons olive oil: 318 calories, 30 grams fat, 4 grams net carbs, 1 gram protein (85% fat)

7 Top Health Benefits of Beets

When you pick up a beet at the store, there’s little doubt that it’s good for you.

Bright red, with giant green leaves: How could it not be amazingly nutritious?

But, beets may have more in store for you than you realize. Here’s how they support health from your head to your toes.

1. Betanins that Fight Disease and Detox Cells

Beets contain phytochemicals called betanins. Betanins are the primary nutrient responsible for that beautiful red hue. Betanins contribute to three main disease-fighting actions (1, 2). Betanins:

Are strong antioxidants that fight free radicals
Reduce Inflammation
Support the detoxification of the cells

Like other superfoods, beets also support the production and work of glutathione, a powerful antioxidant our cells make to fight damaging substances.

And, in lab studies, they have successfully slowed the growth of tumor cells.

2. Carotenoids for Eye and Brain Health

Beet greens are an awesome source of both zeaxanthin and lutein, 2 powerful carotenoids. These antioxidant vitamins go beyond everyday free-radical-fighting to support eye health, especially fighting against age-related eye diseases.

3. Beets Improve Blood Sugars and Diabetes

Although beets have a reputation for being a high-sugar vegetable and inappropriate for those with diabetes, the opposite is true.

Beets are a great source of phytochemicals that actually regulate glucose and insulin in humans.

In fact, a recent study found just less than 1/2 cup beetroot juice consumed after a meal, resulted in significantly lower blood sugars in participants with diabetes (3).

4. Great Digestion from Fiber

While almost all fiber is good, not all fiber is the same.

Beets and carrots contain specific fibers and pectins that provide special benefits to our digestive tract and cardiovascular systems.

5. Vegetarian Minerals to Support Blood-Building and Energy

Beets contain a variety of minerals (4). Two, in particular, copper and iron, work to “build your blood” and make it healthy and strong.

What’s more, beets increase oxygenation of tissues secondarily… see below.

6. Athletic Performance

Beets may boost your run, weight lifting, bike ride, or hike.

Beets contain natural nitrates. These nitrates are converted to nitric oxides in the body.

Nitric oxides dilates blood vessels, allowing more oxygen to circulate more efficiently. What’s more, nitric oxide may also increase muscle tissues’ ability to use oxygen (5).

7. Healthy Blood Pressure

If you’ve suffered from high blood pressure, beets may help.

Studies have concluded beets can significantly lower blood pressure by up to 4–10 mmHg over a period of only a few hours (6).

How?

Remember their nitrates improve the oxygenation of tissues by dilating the vessels? This dilation also works to reduce blood pressure.

The effect appears to be the largest for systolic blood pressure. And, the effect may also be stronger for raw beets than cooked beets (7).

Beets, Keto Zone, & Red Supremefood

Our Roasted Beet Hummus only has 4 grams of net carbs and can be made to 85% fat, perfect for Keto Zone eating. But, if you’d like another option for beets with even lower carbs, look no further than Red Supremefood. Not only will you get beets, but a variety of other fruits and fermented vegetables, and only 3 grams of net carbs per serving.

Warning: Colorful Urine

If you’ve eaten beets before, you may have been surprised to see reddish urine afterward. Don’t be alarmed! About 5-15% of adults in the U.S. are estimated to experience beeturia, urine that is red or pink, after eating beets.

Beets and Kidney Stones

For most people, beets are a great food choice for health. However, if you are prone to kidney stones, it’s wise to limit high-oxalate foods like beets.

Bottom Line

Beets are an amazing food. In fact, the health benefits of beets extend from your brain to your toes. If you’re worried about the carbohydrates in beets, we’ve provided two great ways to enjoy them and all their benefits.

Free Challenge · 21-Day Keto Zone Challenge

Made with Red Supremefood

This recipe calls for Dr. Colbert’s Red Supremefood from Divine Health — the same formula he recommends to his own patients.

Red Supremefood

The post 7 Top Health Benefits of Beets (Even With Low-Carb Diets) appeared first on Dr. Don Colbert, MD.

8 Reasons to Add Spirulina to Your Diet Today

Don Colbert, MD — Tue, 10 Sep 2019 18:40:29 +0000

Want better heart health, more energy, cancer-fighting aid, and more? We all do.

It may be time to add spirulina.

Spirulina is a tiny algae organism that grows in both fresh and saltwater.

It’s a type of cyanobacteria, often referred to as blue-green algae, and only contains one cell. Like all plants, spirulina is a living, energy-producing source of nutrition.

Here are great reasons to add spirulina, and how to get past the algae taste.

8 Reasons to Add Spirulina to Your Diet Today

1. Small Doses of Spirulina Pack Big Nutrition

Spirulina is a nutrient-packed food.

In fact, just one tablespoon of spirulina packs 4 grams of highly absorbable protein, 21% daily copper needs, 11% daily iron needs, B-vitamins, magnesium, potassium, and more (1).

All this with just 1.7 grams of net carbs.

What’s more, like many kinds of seafood, spirulina contains omega-3 fats. Every bite of spirulina contains 1.5 grams of omega-3s for every 1.0 grams of omega-6s; which can help you get a good omega-3 to omega-6 ratio each day.

2. Spirulina is a Strong Antioxidant and Anti-Inflammatory

We need antioxidant and anti-inflammatory foods since our bodies are constantly bombarded with free radicals, oxidative damage, and inflammation each day.

Luckily, spirulina fits the bill.

Spirulina contains an active component called phycocyanin, which is an antioxidant that fights free radicals and decreases inflammatory signaling molecules in the body (2).

3. Spirulina Combats Metal Toxicity in Your Body and Brain

In animal studies, the antioxidants in spirulina are responsible for playing a protective role against the toxicity induced by metals, insecticides, and more. (3).

If you’re worried about any of these toxicities, add spirulina.

4. Spirulina is Heart Healthy

Spirulina improves heart health in 3 ways:

1. Spirulina can reduce bad cholesterol and oxidation of cholesterol in the arteries (oxidation leads to artery-clogging plaques).

Again, the antioxidants in spirulina play a protective role.

Spirulina’s antioxidants effectively reduce lipid oxidants. In fact, in one study in 37 people with Type 2 diabetes, 8 grams of spirulina per day significantly reduced markers of oxidative damage while increasing antioxidant enzymes in the blood (4).

2. Spirulina reduces harmful triglycerides.

In fact, one study of people with high cholesterol determined 1 gram of spirulina per day lowered triglycerides by 16.3% and “bad” LDL by 10.1% (5).

3. Spirulina can decrease blood pressure.

Studies have shown 4.5 grams per day of spirulina can reduce blood pressure in individuals with normal and high levels (6, 7).

How? Spirulina increases the production of nitric oxide, similar to beets and a few other vegetables. Nitric oxide causes dilation and relaxation of vessels, reducing blood pressure (8).

Together, these 3 cardiovascular benefits of spirulina make it a super heart-healthy food!

5. Spirulina May Help You Become Stronger and Faster

While exercise is also great for your heart, the more you breathe and increase reaction in your body, the more free radicals are generated. Free radicals can cause damage and fatigue.

Spirulina can help.

First, it fights free radicals.

Then, it does even more for athletes. Some studies pointed to improved oxidation of muscles through nitric oxide increased. Two studies have shown that spirulina enhanced endurance, significantly delaying fatigue during exercise (9, 10).

6. Spirulina Fights Cancer Cells

Like many green living things, spirulina may have anti-cancer properties.

Animal studies have shown spirulina can reduce cancer cell occurrence and tumor size (11).

Another study examined 87 people from India with precancerous oral lesions. Forty-five percent of the participants who took 1 gram of spirulina per day for one year, no longer had the lesions, compared to 7% of the placebo group (12). What’s more, when the participants discontinued spirulina, many of them developed lesions again.

7. Spirulina Supports Energy and Iron Levels

Anemia, a reduction in hemoglobin or red blood cells in the blood, can stop you in your tracks with fatigue and weakness.

Anemia is fairly common in older adults, athletes, vegetarians, and more.

While the exact mechanism is unknown, researchers have found adding spirulina daily improves immune functions and anemia status in older adults with anemia (13).

8. Spirulina Reduces Allergy Symptoms

If you’re allergic to pollen, dust mites, pet dander, or other common allergens, and experience allergic rhinitis (nasal symptoms), spirulina may help.

In fact, a study of over 100 participants with allergic rhinitis found that 2 grams of spirulina per day significantly reduced nasal symptoms (14).

How to Take Spirulina

The easiest way to take spirulina is in a supplemental powder, and your best option is Divine Health’s Fermented Green Supremefood.

Why?

With each serving, you’ll get 2 grams spirulina and other amazing greens. What’s more, some of the greens are fermented, significantly increasing their absorption in the body.

And best of all, it tastes good. One of the toughest parts about taking spirulina consistently is the taste – adding Fermented Green Supremefood to smoothie recipes makes it easy.

And, here are more recipes you can use with it!

Bottom Line

Spirulina is convincingly great for you. The hardest part is taking it in a form that’s easy and tastes good. Try Divine Health’s Fermented Green Supremefoood. You’ll add spirulina, plus other great fermented foods to improve your health, energy, and well-being!

The post 8 Reasons to Add Spirulina to Your Diet Today appeared first on Dr. Don Colbert, MD.

Keto Zone Ranch Dressing

Don Colbert, MD — Wed, 10 Jul 2019 09:00:00 +0000

Sure, vegetables are great for you. But, they go down a lot easier when you’ve got a creamy, delicious dressing to go with them. Something like our Keto Zone Ranch Dressing.

This easy-to-make dressing contains only 10 ingredients. Best of all, these ingredients are whole-food and health-promoting.

What’s more, it doesn’t have the inflammatory ingredients you’ll find in a commercial ranch. Take a look at the bottle in your fridge. Does it have any of the “toxic ingredients” listed at the end of this post?

Go for real foods!

Keto Zone Recipe

Keto Zone Ranch Dressing

Chill Time1 hour

Net Carbs1g

Calories237

Ingredients

1 cup avocado mayo (such as Chosen Foods’ Avocado Oil Mayo Traditional)
1/2 cup sour cream
2 teaspoon lemon juice
2 small garlic clove, crushed
2 tablespoon chopped onion
¼ cup Italian flat-leaf parsley, chopped
2 tablespoon fresh chives, chopped
4 teaspoon fresh dill weed (2 teaspoon dry)
¼ teaspoon salt, or to taste
Fresh ground pepper, to taste
water, unsweetened almond milk or unsweetened coconut milk (for thinning)

Instructions

Add ingredients except for water/milk to blender or food processor and blend until smooth, about 2 minutes. Slowly add water until at desired consistency.
Refrigerate at least 1 hour before serving. Can store in refrigerator up to 10 days.
Use on vegetables and salads, chicken breasts, Keto Zone burgers and more!

Per Serving
Calories 237
Fat 25g
Net Carbs 1g
Fiber 1g
Protein 1g

Nutrition figures are those originally published with this recipe and are approximate — they vary with brands, substitutions and portion size.

Free Challenge · 21-Day Keto Zone Challenge

Hungry for more?

Explore Dr. Colbert’s full library of physician-designed recipes built around real food, healthy fats and clean ingredients.

Browse More Keto Zone Recipes

Why Keto Zone Ranch Dressing

Like all our recipes that replace commercial options, there are 2 sets of reasons to go through the trouble of making homemade.

First, there’s what you get. The health-promoting ingredients that flood your body with nourishment.

Second, here’s what you don’t get: cheap, harmful ingredients. Due to cheap production and high profits, most commercial foods are laden with unhealthy, inexpensive ingredients that can destroy your body.

What You Get in Keto Zone Ranch Dressing

Keto Zone Ranch Dressing is packed with healthy whole food ingredients. This is how they affect you:

Avocado Mayo: Rather than a mayo that’s made with soybean oil, choose avocado mayo made with avocado oil. Avocado oil is high in omega-9s, which promotes optimal cholesterol levels and reduce inflammation in your body. What’s more, the nutrients in avocados reduce inflammation, increase the absorption of carotenoids from other vegetables by 15 times (1), and provide a source of glutathione.
Lemon Juice: There are many health benefits from lemons. These include immune system support, kidney stone fighting (2), and strong antioxidants.
Garlic and Onions: Did you know these tangy vegetables are cancer fighters and bacteria fighters that also detox cells in your body? What’s more, garlic support immune and cardiovascular health (3).
Fresh Herbs: Fresh herbs and vegetables are loaded with antioxidants and phytochemicals that heal cells and fight disease.
Black Pepper: Load on the pepper! Why? It’s one of the least expensive and most-potent ingredients available. Peppercorn health benefits include less pain and arthritis (4), better digestion, reduced oxidative stress and more.

What You (Don’t) Miss with Keto Zone Ranch Dressing

Look at any popular commercial ranch dressing like Hidden Valley and you’ll likely find these ingredients (or something close):

Vegetable oil (soybean and/or canola), water, egg yolk, sugar, salt, cultured nonfat buttermilk, natural flavors (milk, soy), less than 1% of: spices, dried garlic, dried onion, vinegar, phosphoric acid, xanthan gum, modified food starch, monosodium glutamate, artificial flavors, disodium phosphate, sorbic acid and calcium disodium EDTA as preservatives, disodium inosinate, disodium guanylate. Contains egg, milk, soy.

While none of these ingredients are fresh whole, foods, there are a few that stand out as especially TOXIC and harmful:

Soybean Oil: What’s so bad about soybean oil? This high-omega-6 oil fights omega-3s in the body to promote inflammation. It is linked to all sorts of health issues including abnormal cholesterol and triglyceride levels (5), sluggish metabolism, and more.
Sugar: Why is sugar the 3rd largest ingredient in Ranch Dressing? The commercial food industry has promoted sugary, too-sweet foods for decades. By taking the sugar and using real food ingredients, you can retrain your taste buds to enjoy less sweet foods.
Monosodium Glutamate: This “fake” salt is a big-time issue for many people, causing everything from headaches to dizziness to nausea and more. No matter if you’re intolerant of it or not, there is simply no need for it in our food supply. Real sea salt is just fine!
Preservatives, chemical and more: As you read down the list, you’ll see preservatives meant to keep this dressing shelf-stable for many years. While there’s no hard evidence that these do specific harm in the body, they definitely do not promote health.

Keto Zone Ranch Dressing is a “Fat Bomb” to Help Increase Veggie Intake

Unsurprisingly, people tend to eat more vegetables when they have a delicious “fat bomb” Keto Zone dressing alongside them.

This is a good thing.

Not only do vegetables promote health, fight diseases like cancer, heart disease, digestive issues and inflammation (6, 7), they can help you naturally consume fewer calories within the Keto Zone Diet. This means weight loss and improved health.

Bottom Line

Keto Zone Ranch Dressing is a nourishing sauce that provides healthy fats, antioxidants and more alongside vegetables. In addition, it helps you skip all the detrimental commercial ingredients plaguing our food supply. There’s no guilt with this dressing. Pour on and eat up!

The post Keto Zone Ranch Dressing appeared first on Dr. Don Colbert, MD.

10 Proven Health Benefits of Spinach: The Perfect Keto Superfood?

Don Colbert, MD — Mon, 08 Jul 2019 15:29:18 +0000

Spinach is the original superfood. It’s inexpensive, readily available, and fits into a low-carb Keto Zone lifestyle very well: it’s essentially a zero-net-carb food. What’s more, there are many, many health benefits of spinach.

Is spinach the perfect Keto Zone superfood? See for yourself. Here are 6 ways you can add it and 10 proven health benefits of spinach.

6 Ways to Add Spinach Every Day

Make spinach the base of salads rather than lettuce
Add spinach to smoothies, such as the Glowing-Skin Basil Smoothie
Use spinach instead of basil in this Keto Zone Pesto Fat Bomb Recipe (it’s delicious either way, really!)
Make spinach soup, such as this Spinach Detox Soup
Use large spinach leaves in place of chips and dip into salsa, dips, and sauces
Add spinach to Keto Zone burgers, pizza, and casseroles for a superfood boost

10 Proven Health Benefits of Spinach

1. Spinach is a Low/No-Net-Carb Superfood

One cup of spinach contains just 7 calories, 1.1 grams of carbohydrates, 0.7 grams of fiber (equating to 0.4 grams of net carbs), 1 gram of protein (1). Of note, these macronutrient amounts are typically rounded to the nearest whole number on nutrition labels, equating in 0 net carbs.

It also contains 2,813 IU of vitamin A and 145 mcg of vitamin K.

As you’ll read, these nutrients enable the benefits of spinach to impact your whole body.

2. Spinach Promotes Healthy Blood Sugars

Spinach contains alpha-lipoic acid, an antioxidant that improves blood sugars and reduces insulin resistance (improves sensitivity) in animal studies (2).

What’s more, as an antioxidant, it also prevents oxidative stress and decreases peripheral neuropathy (extremely important to anyone who already has diabetes).

3. Reduced Cancer Risk with Spinach

What makes spinach green? Chlorophyll.

But chlorophyll does more than provide a vibrant hue, spinach can also reduce the risk of cancer (3). In fact, spinach and other green vegetables have been shown to block the carcinogenic effects of heterocyclic amines (carcinogens potentially produced from grilling foods at a high temperature or charring them) (4).

4. Spinach May Reduce the Incidence Against Fatty Liver

Believe it or not, spinach can reduce cholesterol levels in the liver, increase healthy fat circulation, and alter the expression of genes associated with fatty liver disease.

First, increases in alpha-, beta-carotene, and lutein reduce total serum cholesterol, glucose, and content of hepatic cholesterol in animal studies.

Next, it also increases the circulation of healthy monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA).

Lastly, it alters the metabolism of fatty acids through genes through the overexpression of peroxisome proliferator-activated receptors (PPARs).

Together, these actions reduce the effects and incidence of fatty liver disease in animal studies (5).

5. Spinach Promotes Healthy Blood Pressure

Healthy blood pressure is dependent on many factors including body weight, stiffness or flexibility of arteries, and overall cardiovascular health.

Minerals play a role in blood pressure as well.

Potassium, which is high in spinach, has been shown to improve high blood pressure.

How??

It balances and reduces the effects of sodium. In fact, low potassium is as dangerous as high sodium when it comes to hypertension. And, if you’re following the Keto Zone diet, it’s important to make sure you consume enough electrolytes every day, including potassium.

6. Bone Density and Skeletal Health from Spinach

For years, experts only thought vitamin K was important for blood clotting. Now, they know there is more to vitamin K than K1 (blood clotting)… there’s also K2.

Vitamin K2 is extremely important for bone density and health, especially in menopausal women. In fact, supplemental vitamin K2, such as that found in Hormone Zone, has been shown to decrease the incidence of bone fractures and improve overall bone health (6).

How?

Vitamin K2:

Acts as a modifier of bone matrix proteins
Improves calcium absorption
Reduces the amount of calcium that leaves the body in urine.

7. Spinach Can Improve Digestion and Regularity

If you struggle with constipation on or off Keto Zone, spinach may help you find regularity. Spinach contains both fiber and water, both of which promote healthy digestion.

What’s more, it’s prebiotic fibers feed gut bacteria and increase lactobacillus counts, helping them to proliferate and stay healthy (7).

8. Healthy Skin and Hair from Eating Spinach

Spinach contains many nutrients that promote healthy skin, pores, hair, and collagen. These include:

Vitamin A: Influences the production of oil in pores and follicles. It also influences the growth of all tissues.
Vitamin C: Important for the building and maintenance of collagen, which promotes healthy ligaments, joints, hair, and skin
Iron: This mineral is crucial for healthy nails, hair retention, and skin tone/appearance.
Spinach has large quantities of vitamin A, which moderates the production of oil in the skin pores and hair follicles to moisturize the skin and hair (8).

9. Spinach May Help Prevent Asthma

When you think of beta-carotene, you may think of carrots other orange-yellow vegetables.

However, spinach is very high in beta-carotene.

In addition to protective properties and free-radical fighting, beta-carotene may also reduce the risk of asthma. Some studies have found a link between children who eat vegetables high in beta-carotene and reduced risk of asthma.

What’s more, compounds in spinach may reduce respiratory inflammation (9).

10. Spinach May Offer Help for Food Allergies and Intolerances

Spinach contains another category of health-supportive nutrients called “glycoglycerolipids.” These fat-related molecules help protect the lining of the digestive tract from damage-especially damage related to unwanted inflammation.

Although this is only emerging science at this point, many believe that gut inflammation has implications in the rise of food allergies and food intolerances we are experiencing today.

Bottom Line

There are so many health benefits of spinach, you may just want to eat it every day. From bone health to digestion to blood pressure, spinach can improve your health. It’s easy to add, cheap to buy and is essentially a zero-net-carb food.

The post 10 Proven Health Benefits of Spinach: The Perfect Keto Superfood? appeared first on Dr. Don Colbert, MD.

The Truth about Frozen Vegetables. Allowed on Keto Zone?

Don Colbert, MD — Tue, 28 May 2019 09:00:00 +0000

Written by Don Colbert, MD, board-certified in family practice and in anti-aging and integrative medicine for more than 25 years
Last reviewed and updated: October 17, 2026

If you’re ever short on time when cooking dinner, you might want to find quick, easy convenient recipes.

I sure do.

Many people bypass the fresh produce section and opt for frozen vegetables.

But, are they okay nutritionally? Are they allowed on Keto Zone?

Here are the facts and truth about frozen vegetables vs. fresh, and whether they are allowed on Keto Zone.

Keto Zone Recipe

Keto Zone Coconut Balsamic Broccoli

Cook Time3 min–4 min

Net Carbs4g

Calories100

Ingredients

3-4 cups frozen broccoli (or any low-carb veggies you like)
2 Tbsp organic coconut oil, avocado oil, or butter
minced garlic or garlic powder
salt
2 Tbsp balsamic vinegar (or red wine vinegar, or raw apple cider vinegar)

Instructions

Place frozen veggies in large skillet or wok. Add 1/2″ water to the bottom.
Cook and stir vegetables over medium-high heat until warmed.
Add oil and add garlic (if fresh). Saute until veggies become slightly crisp, about 3-4 minutes. Add salt to taste and garlic powder (if needed) while cooking.
Plate and drizzle with balsamic vinegar.

Per Serving
Calories 100
Fat 7g
Net Carbs 4g
Fiber 3g
Protein 3g

Nutrition figures are those originally published with this recipe and are approximate — they vary with brands, substitutions and portion size.

Free Challenge · 21-Day Keto Zone Challenge

Hungry for more?

Explore Dr. Colbert’s full library of physician-designed recipes built around real food, healthy fats and clean ingredients.

Browse More Keto Zone Recipes

Why Vegetables? So Much Great Nutrition

Whether raw, cooked, fresh or frozen, vegetables ought to be a big part of your Keto Zone diet.

Vegetables offer so many good things for our bodies. On the one hand, they offer phytochemicals (these nutrients fight disease), vitamins, minerals, fiber, and all sorts of nutrients that are not even fully understood.

Some vegetable nutrients, or combinations of them, are linked to cancer prevention, a lower risk of heart disease, and overall wellness (1).

And on the other hand, they are a great tool in helping us control portions of foods that aren’t as beneficial. They fill you up on a lot of great nutrition.

Vegetables and Keto Zone

While healthy fats are the stars of Keto Zone, proteins and low-carb vegetables are great supporting foods.

Why do vegetables work? Unlike most fruits, they are low-carb and fit into Keto Zone eating well. You can still get into and stay in ketosis while eating low-carb vegetables.

Consider this: Most low-carb vegetables like broccoli, bell peppers, greens and more contain about 25 calories and 5 grams of carbs per serving. About 2-3 of those carbs are fiber.

If you add 1 tablespoon of healthy oil like olive oil, a healthy flavoring like raw apple cider vinegar, salt, and pepper, you’ve got a salad that contains ~145 calories, 14 grams fat, 2 grams net carbs. That means it’s 87% fat (a healthy, anti-inflammatory fat), perfect for Keto Zone!

The Nutrition Truth About Frozen Vegetables

Believe it or not, frozen vegetables can be as nutritious, and in some cases, more nutritious than fresh. Why?

In many cases, vegetables that are sold as fresh are picked before they are ripe in order to have the most time available for transport to the supermarket or storage without spoilage.

Even so, they can lose a lot of nutrition during the shipping and storage process. For example, research on packaged fresh spinach has found that it can lose a significant amount of its folate within about a week of refrigerated storage. Too much light, warmth, and time all take a toll on fresh vegetables.

Frozen vegetables are treated differently. They are typically picked when ripe, blanched (briefly heated) to stop the enzymes and kill the bacteria that cause spoilage, and then flash frozen on site. This preserves a lot of the nutrients (2). In fact, when researchers compared fresh, refrigerated, and frozen produce, frozen vegetables were generally similar to fresh ones, and fresh produce that had been stored for several days often came out behind (3).

Of course, if you grow your own vegetables or otherwise know they go from soil to your table within just a few days, this is likely the best option for nutrition and taste.

But, if they are stored and shipped long distances, frozen often holds up better.

Watch: Most Americans Need More Vegetables

In this short clip, I explain that most Americans eat only about one and a half servings of vegetables a day, which leaves them short on fiber.

How to Pick Frozen Vegetables

Like most “convenience foods,” you’ve still got to know how to pick them.

Choose: Any low-carb vegetables that are “plain.” The ingredient list should only have the vegetable.

Avoid: Any frozen vegetables with flavorings, sauces, preservatives, colorings, and more. Good frozen vegetables don’t need any of this. What’s more, if added, it’s usually cheap, inflammatory, junk ingredients like soybean oil, monosodium glutamate, sugars, and more.

Benefits of Broccoli

Broccoli is a superstar among vegetables.

Want to know more?

Here are 8 Proven Benefits of Broccoli, and one of my favorite soup recipes.

Bottom Line

Healthy Keto Zone eating doesn’t have to be time-consuming. Some convenient foods, like plain frozen vegetables, work great for Keto. Now you know the truth about frozen vegetables and how to add healthy fats for Keto Zone eating. Feel confident when buying frozen.

Frequently Asked Questions

Are frozen vegetables as healthy as fresh?

Often, yes. Frozen vegetables are usually picked ripe and frozen within hours, which locks in vitamins. Studies comparing fresh, refrigerated, and frozen produce have found frozen vegetables to be generally similar to fresh, and often better than fresh produce that has sat in the refrigerator for several days.

Are frozen vegetables keto-friendly?

Plain, low-carb frozen vegetables such as broccoli, cauliflower, spinach, green beans, Brussels sprouts, and zucchini fit well on Keto Zone. Limit higher-carb mixes with corn, peas, carrots, or potatoes, and skip vegetables packaged in sauces.

Do frozen vegetables lose nutrients when you cook them?

All cooking causes some loss of water-soluble vitamins like vitamin C and folate. To keep the most, cook frozen vegetables straight from the freezer and steam, saute, or roast them rather than boiling them in a lot of water.

Should I thaw frozen vegetables before cooking?

Usually not. Cooking straight from frozen helps keep their texture and nutrients. For roasting, spread them in a single layer on a hot pan so the extra moisture can evaporate and they brown instead of steaming.

How long do frozen vegetables last?

According to the USDA, food kept frozen at 0°F stays safe indefinitely, but quality slowly declines. For the best taste and texture, use frozen vegetables within several months to a year and keep bags tightly sealed to prevent freezer burn.

References

The post The Truth about Frozen Vegetables. Allowed on Keto Zone? appeared first on Dr. Don Colbert, MD.

Incredibly Nutritious Keto Zone Pesto Salmon Over Asparagus

Don Colbert, MD — Tue, 30 Apr 2019 09:00:00 +0000

When your entire dinner is cooked in one dish, in just a few easy steps, this is called a win.

When it’s company-worthy-delicious, this is even better.

When it’s also packed with amazing detoxifying, anti-inflammatory, antioxidant nutrients, you deserve a medal.

If you don’t know what’s for dinner tonight, consider making our amazing Keto Zone Pesto Salmon over Asparagus. It’s easy, absolutely delicious, Keto and incredibly nutritious with pesto, salmon, and asparagus’s 5 Proven Benefits.

Keto Zone Recipe

Keto Zone Pesto Salmon Over Asparagus

Cook Time30 min–35 min

Servings4

Calories264

Ingredients

4 wild-caught salmon fillets, 4-6 ounces each
1 lb. asparagus, washed and tough ends chopped off
1 Tbsp olive oil
½ cup Keto Zone Pesto (click link for recipe)
10 Cherry or grape tomatoes OR whole peppercorns (omit tomatoes if avoiding nightshades)
salt and pepper, to taste

Instructions

Place asparagus in the bottom of a 9×13 baking dish. Drizzle olive oil, salt and pepper, and “roll” to coat.
Place salmon over asparagus, skin-side down.
Top each fillet with about 2 Tablespoons pesto.
Add optional tomatoes, whole peppercorns, and sprinkle on salt and pepper.
Cover with foil tightly and bake at 400 deg F for 30-35 minutes or until salmon is no longer translucent and flakes with the fork.
If you’ve made extra Pesto, use it over cooked chicken for another easy dinner, or as a delicious fat bomb.

Per Serving
Calories 264
Fat 20g
Carbs 9g
Fiber 5g
Protein 15g

Nutrition figures are those originally published with this recipe and are approximate — they vary with brands, substitutions and portion size.

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An Incredibly Nutritious Dinner

It’s difficult to know where to begin when talking about the nutrition in this dish. First, you’ve got one of the most nutritious proteins available, salmon. Salmon is:

A great source of protein at 7-8 grams per ounce
Extremely high in anti-inflammatory omega 3s
Beneficial to brain health and eye health
One of the top Anti-Aging Foods

Then, there’s our amazing keto zone pesto and all it benefits including reduced inflammation and oxidative stress, improved blood flow, anti-bacterial properties, decreased bloat, and a great healthy-fat profile perfect for Keto Zone eating.

But what about asparagus. What does it add?

5 Proven Benefits of Asparagus

1. Anti-Inflammatory Vegetable

Asparagus contains a unique combination of anti-inflammatory nutrients including saponins like asparanin A, sarsasapogenin, protodioscin, and diosgenin.

These anti-inflammatory components reduce the risk of many diseases, including asthma, brain degeneration, and nervous system conditions, and promote overall health (1).

2. Loaded with Antioxidants including Glutathione

Alongside the anti-inflammatories, asparagus is full of antioxidants. Vitamin C, beta-carotene, vitamin E, zinc, manganese, and selenium to name a few. It also contains one of the most important antioxidants: glutathione.

If you’re not familiar with glutathione, it is one of the most potent antioxidants available to our bodies. In fact, most everyone needs more.

You can get it through foods like asparagus and by using tactics to help your cells produce it on their own. Here’s more about glutathione and why you need it.

3. Cancer Fighter

The anti-inflammatory components in asparagus are actually impressive cancer-fighters (2).

In fact, the saponins in asparagus have been found to fight colon cancer cells in lab studies, even when the cancer cells are resistant to chemotherapy drugs (3)!

What’s more, asparagus nutrients discourage metastasis of cancer cells and proliferation of the disease (4, 5).

4. Better Digestion with Inulin

Not many foods contain inulin (specific soluble fiber). Asparagus happens to be a good source of it. We’ve talked a good deal about probiotics (healthy bacteria that live and grow in your gut), but little about prebiotics.

Prebiotics are simply probiotic food – they allow the probiotics to stay healthy and proliferate. One of their favorite foods is inulin.

In fact, here’s an entire post about the benefits of inulin.

5. Heart Health and Balanced Blood Sugar

As we discussed above, asparagus provides anti-inflammatory and anti-oxidant benefits. These properties are important for heart health and blood sugars.

Then, it has an amazing B-vitamin content – it’s an excellent source of folic acid and a very good source of vitamins B1, B2, B3, and B6. It contains choline, biotin, and pantothenic acid.

These vitamins are important for heart health (6), metabolism of sugar, and energy production.

Even More Benefits

When a food has these strong of anti-inflammatory and antioxidant properties, it can affect every cell in the human body and discourage most every disease. While research continues, asparagus is being found to be effective at improving immune system health, reducing lung disease and asthma, and much more.

Bottom Line

You can absolutely flood your body with nutrients, even when using a simple dinner. Choose Keto Zone Pesto Salmon Over Asparagus, and get all the nutrition of basil pesto, salmon, and asparagus for numerous health benefits.

The post Incredibly Nutritious Keto Zone Pesto Salmon Over Asparagus appeared first on Dr. Don Colbert, MD.