Keto In the Marshall Islands: Is It Possible?
By Tom Seest
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Whether you are living in the country of the Marshall Islands or you are planning a visit, you may be wondering how you can eat keto in the country. There are several ways to do so. You can cook at home or eat out. You can eat fruit, nuts, and seeds.
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Whether you are trying to lose weight, reduce cholesterol, or improve your heart health, nuts and seeds can play an important role in a healthy ketogenic diet. However, not all seeds and nuts are ideal choices.
Some seeds, such as peanuts and almonds, have the potential to disrupt ketosis. Although they are high in fiber, most of the fiber is insoluble, which means it does not pass through the small intestine, where it would be digested. Soluble fiber dissolves in water, which slows down the passage of food through the digestive tract. Soluble fiber has also been found to help lower blood sugar and promote gut health.
Other seeds, such as chia and flax, contain omega-3 fatty acids, which are known for their anti-inflammatory properties. They are also rich in several vitamins and minerals.
The American Heart Association recommends nuts as a heart-healthy snack. While there is no conclusive proof that they are, they are rich in nutrients that have been shown to promote good heart health. For example, pistachios are an excellent source of vitamin B6. In fact, a 1-oz serving of pistachios provides 24% of the recommended daily value for this nutrient. It also helps to lower oxidized LDL cholesterol, which is a major risk factor for heart disease.
So, what are the best types of nuts and seeds to eat on a ketogenic diet? They are a great source of protein, a variety of micronutrients, and a low to moderate amount of carbohydrates. Most are also high in fat, which is essential to maintaining a healthy heart.
The best nuts for keto are pecans, walnuts, and cashews. They are all packed with healthy omega-3 fatty acids. They are also high in vitamin E and phytochemicals.
But there are also some nuts that don’t meet the strict botanical definition of a nut. This can lead to a false association between certain nuts and a higher risk of heart disease. In addition, some nuts are high in phytic acid, which can irritate the gallbladder. Some nuts, such as soybean oil, are highly inflammatory.
Luckily for you, the Marshall Islands have a rich trove of equatorial fruit to be found in the form of lychees, kiwis, and jackfruit. A cursory perusal of the ubiquitous Yellow Pages will turn up the best local fruit vendors in the country. A small smorgasbord of fruit may just be the perfect keto diet fuel. The aforementioned jackfruit may be the low-carb star of the bunch. The aforementioned lychees have the requisite caffeine to boot. Those with a taste for equatorial fare may be rewarded with a tad more expensive treats, albeit in a much more conducive environment. Fortunately, most of the region’s fruits are reasonably priced. Despite the brashness of the locals, a healthy appetite will reward your calorie-burning efforts with a more than sated stomach.
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