A Food's pH Doesn't Tell the Whole Story The term pH stands for potential of hydrogen and measures how acidic or alkaline (basic) a substance is. The pH scale ranges from 0 to 14, where 7 is neutral. Values below 7 are acidic, while values above 7 are alkaline. Each whole-number change on the pH scale represents a tenfold difference in acidity or alkalinity. In other words, a substance with a pH of 4 is ten times more acidic than one with a pH of 5, and 100 times more acidic than one with a pH of 6. The following chart illustrates the pH scale, from highly acidic substances to highly alkaline ones. Pure water is neutral, with a pH of 7. Pure water has a pH of 7, making it neutral because it contains a balanced concentration of hydrogen ions. Acidic = higher concentration of hydrogen ions (lower pH) Alkaline (basic) = lower concentration of hydrogen ions (higher pH) Every substance has its own pH value, reflecting how acidic or alkaline it is. Likewise, every tissue, organ, and body fluid in the human body has its own optimal pH range. Of all these, blood pH is the one the body protects most rigorously because virtually every cell depends on it to function properly. Healthy blood is maintained within a remarkably narrow range of 7.35 to 7.45. For humans, normal blood pH is between 7.35 and 7.45 Your body works continuously to keep your blood within this narrow range because even small deviations can interfere with normal metabolic processes. If blood pH falls too low, the condition is called acidosis. If it rises too high, it is called alkalosis. Both conditions can become life-threatening if severe or left untreated. The lungs, kidneys, and several natural buffering systems work around the clock to maintain this delicate balance. While these mechanisms are remarkably effective, many factors—including diet, chronic stress, poor sleep, physical inactivity, certain medical conditions, medications, exposure to environmental toxins, and other lifestyle habits—can influence the body's overall acid-base balance. When discussing nutrition, one of the biggest misconceptions is that a food's natural pH determines whether it will make the body more acidic or more alkaline. In reality, a food's metabolic effect after digestion is far more important than its pH before it is eaten. This explains why many fruits and vegetables that taste sour or have highly acidic pH values actually produce an alkalizing effect in the body, while many foods with neutral or only slightly acidic pH values have the opposite effect and are considered acid-forming. The following examples compare the natural pH values of common plant-based and animal-based foods, illustrating why a food's pH alone does not determine its impact on the body's acid-base balance. Alkalizing Plant-Based Foods Food Natural pH Value Cooked Kale 6.4 – 6.8 Spinach 5.5 – 6.8 Tomatoes 4.2 – 4.9 Blueberries 3.7 Lemon Juice 2.3 Surprising, isn't it? You might assume that pure lemon juice would be unsuitable for an alkalizing diet because of its highly acidic pH. In reality, the opposite is true. Although these foods are acidic before consumption, they generally have an alkalizing effect after digestion because of the way their nutrients are metabolized. Now let's look at the other side of the equation. Many animal-based foods have pH values that are similar to—or even higher than—those of many fruits and vegetables. Yet despite these comparable pH values, their metabolic effect after digestion is very different. Acid-Forming Animal-Based Foods Food Natural pH Value Butter 6.1 – 6.4 Milk 6.3 – 8.5 Egg Whites 7.0 – 9.0 Ground Beef 5.1 – 6.2 Chicken 6.5 – 6.7 Cheddar Cheese 5.9 Cream 6.5 As you can see, a food's natural pH tells only part of the story. Although many animal-based foods have pH values similar to those of fruits and vegetables, their metabolic effect is quite different. Fruits and vegetables are generally rich in alkalizing minerals such as potassium and magnesium, whereas many animal-based foods contain higher amounts of sulfur-containing amino acids and phosphorus. As a result, most fruits and vegetables tend to have an alkalizing effect after digestion, while most animal-based foods tend to be acid-forming. Vinegar: Acidic by Nature, Alkalizing After Digestion Perhaps no food illustrates this principle better than vinegar. Most people think of vinegar as one of the most acidic foods they can consume—and they are right. Depending on the variety, vinegar typically has a pH between 2 and 3, making it considerably more acidic than many fruits and vegetables. Yet despite this high acidity, vinegar has an alkalizing effect after digestion because of the way it is metabolized. Not all vinegars are created equal, however. They vary in their source ingredients, acetic acid content, nutritional composition, and carbohydrate content. Some varieties are essentially calorie-free, while others contain natural sugars that may be important to consider, especially for those following a low-carbohydrate or ketogenic lifestyle. The following table compares the pH values, acidity, carbohydrate content, and nutritional characteristics of several common types of vinegar. Following the comparison, we'll take a closer look at apple cider vinegar and why it has become one of the most widely discussed vinegars in nutrition and wellness. pH Level and Acidity for Different Kinds of Vinegars Vinegar pH Level Acetic Acidity % Source Calories (per tbsp) Sugar (g) Carbs (g) Balsamic 2.2 6–8% (Italian law requires 6%+) Cooked grape juice (white Trebbiano grapes) 14 2 3 White Wine 2.4 5–7% White wine (white grapes) 0 0 0 Red Wine 2.4 6% Red wine (red or black grapes) 0 0 0 Rice 2.4 4–6% Rice (typically white) 0 0 0 Malt 2.5–3.5 5% Barley in combination with corn (contains gluten) 0 0 0 Apple Cider 3.1–5 5% Apples 0 0 0 As the table shows, all common vinegars are highly acidic before consumption, with pH values typically ranging from 2 to 3. Yet despite being among the most acidic foods we consume, they have an alkalizing effect after digestion because of the way they are metabolized. The key takeaway is simple: a food's natural pH does not determine its effect on the body's acid-base balance. What matters most is how that food is metabolized after digestion. ACV Among the many varieties of vinegar, apple cider vinegar stands out for more than its alkalizing effect after digestion. It has also been researched to explore its potential effects on: blood sugar regulation digestion appetite weight management and overall metabolic health Further Reading This article focuses on understanding pH and how foods influence the body's acid-base balance. If you'd like to learn more about apple cider vinegar specifically, our Knowledge Hub features several dedicated articles exploring the latest research on its potential effects on blood sugar regulation, digestion, appetite, weight management, metabolic health, and cardiovascular health. Can Apple Cider Vinegar Help Prevent Arterial Plaque?

Apple cider vinegar has become one of the most talked-about natural health products in recent years. From blood sugar control and weight loss to heart health and digestion, it's often promoted as a simple daily remedy for a wide range of health concerns. But how much of the hype is supported by science? In this video, Dr. Ford Brewer examines the research behind apple cider vinegar, explaining what the evidence actually shows, who may benefit from using it, and where its limitations lie. He also discusses one lesser-known benefit that many people overlook and answers an important question: Is taking apple cider vinegar every day enough to improve your health, or has it simply earned a reputation as another overhyped "superfood"? If you're considering adding apple cider vinegar to your daily routine, this evidence-based presentation offers a balanced look at both its potential benefits and its realistic expectations. Dr. Ford Brewer is a preventive medicine specialist with 40+ years of experience in cardio vascular disease prevention. About Dr. Ford Brewer Dr. Ford Brewer earned his medical degree from the Johns Hopkins University School of Medicine and completed postgraduate training in family medicine before becoming board certified in both Family Medicine and Preventive Medicine. Throughout his career, he has maintained a strong focus on the prevention, early detection, and treatment of cardiovascular disease rather than simply managing its later-stage complications. Professionally, Dr. Brewer has practiced as a family physician, served in healthcare leadership roles, and worked extensively in preventive medicine. He is best known for his work in cardiovascular risk assessment, metabolic health, insulin resistance, diabetes prevention, and longevity. Over the years, he has become a respected educator through his books, lectures, and online educational content, where he explains complex medical topics in an accessible, evidence-based manner with an emphasis on reducing the risk of heart attack, stroke, and other chronic diseases through lifestyle and preventive care. Learn More About Dr. Ford Brewer Website: Dr. Ford Brewer MD Medical Practice: PrevMed Health YouTube Channel: Dr. Ford Brewer YouTube Channel Putting the Science into Perspective As Dr. Brewer explains in the video, apple cider vinegar is neither a miracle cure nor simply another overhyped wellness trend. Although it cannot reverse existing arterial plaque, a growing body of research suggests that it may support cardiovascular and metabolic health through several well-understood biological mechanisms. 1. Pectin May Help Reduce Cholesterol Absorption Apple cider vinegar made from whole apples contains small amounts of pectin, a soluble fiber naturally found in apples. Pectin can bind to some cholesterol in the digestive tract, reducing its absorption and potentially helping lower LDL ("bad") cholesterol over time. 2. Better Blood Sugar Control Supports Arterial Health One of ACV's best-documented benefits is its ability to improve blood sugar control and insulin sensitivity, particularly after carbohydrate-rich meals. Keeping blood sugar levels more stable reduces glycation—the process in which excess sugar damages proteins and blood vessel walls—which may help protect arteries over the long term. 3. Antioxidant and Anti-Inflammatory Properties Apple cider vinegar contains acetic acid along with small amounts of naturally occurring polyphenols from apples. These compounds have antioxidant and mild anti-inflammatory properties that may help reduce oxidative stress and chronic inflammation, both of which contribute to the development of atherosclerosis. 4. May Improve Blood Lipids Several animal studies and a limited number of human studies suggest that regular consumption of apple cider vinegar may help lower triglyceride levels while modestly increasing HDL ("good") cholesterol. A healthier lipid profile is associated with a lower risk of plaque formation within the arteries. Individuals taking diabetes medications, blood pressure medications, or potassium-lowering medications should discuss regular use of apple cider vinegar with their healthcare provider before incorporating it into their routine. The most important points from both the current research and Dr. Brewer's presentation are summarized below. Key Takeaways Apple cider vinegar is not a miracle cure. While it offers several potential health benefits, it will not dissolve or "clean" plaque from your arteries. Blood sugar control is its strongest evidence-based benefit. Research suggests that apple cider vinegar may help reduce post-meal blood sugar spikes and improve insulin sensitivity, particularly when consumed before carbohydrate-containing meals. Heart health benefits are indirect. By supporting healthy blood sugar levels, lipid metabolism, and reducing oxidative stress, apple cider vinegar may contribute to long-term cardiovascular health. Some studies suggest improvements in cholesterol and triglycerides. Although results are encouraging, larger, long-term human studies are still needed to confirm these effects. Quality matters. Raw, unfiltered apple cider vinegar that contains the "mother" retains naturally occurring enzymes, beneficial bacteria, and other compounds that are removed during heavy processing. Apple cider vinegar works best as part of a healthy lifestyle. It should complement—not replace—a nutrient-dense, low-carbohydrate diet, regular physical activity, quality sleep, and other healthy lifestyle habits. Use it safely. Because apple cider vinegar is highly acidic, it should be diluted before drinking to help protect tooth enamel and the esophagus. Learn More You can find additional information about apple cider vinegar in the following articles published on our blog: The Gut-Boosting Power of Apple Cider Vinegar: Prebiotics Over Probiotics Understanding pH: Acidic Foods Can Still Alkalize Your Body

OK! You Love Fruits. But Do You Know What You Are Eating? Bet You Don't! When shopping for fresh fruits and veggies, you’ve probably noticed those little stickers stuck to your produce. Maybe you've peeled them off and slapped them on your shopping cart... or worse—accidentally took a bite and half-swallowed one. But did you know these stickers actually tell a story about how your food was grown? Let’s peel back the mystery. The Produce Marketing Association invented the produce sticker system. These stickers are called PLU stickers, which stands for “Price Look Up.” What Are PLU Stickers? Those sticky little labels are called PLU stickers, short for Price Look-Up codes. Developed decades ago by the Produce Marketing Association, PLU codes help grocery clerks identify items at checkout. But there's more to them than just pricing—they reveal how your produce was grown. How to Decode PLU Stickers About half of all fresh produce in stores isn’t packaged, so the PLU sticker becomes the only clue about how that food got to your basket. Here’s how to interpret the digits: 🍊 4-Digit Code (e.g., 4011) Conventionally Grown These fruits and vegetables are grown the traditional way—with the use of synthetic fertilizers, herbicides, or pesticides. ⚠️ 👉 Wash thoroughly before eating. 🥑 5-Digit Code Starting with 9 (e.g., 94011) Organically Grown These goodies are grown according to USDA organic standards, free from synthetic chemicals or GMOs. 💚 A cleaner, greener choice—at a higher price. 🌽 5-Digit Code Starting with 8 (e.g., 84011) Genetically Modified (GMO) These have been genetically altered for traits like longer shelf life or pest resistance. ⚠️ Many countries restrict or ban GMOs. Stay informed! PLU codes (Price Look-Up) reveal how produce was grown. Are PLU Stickers Safe to Accidentally Eat? We’ve all done it—taken a bite and realized too late that the sticker was still on. But is it harmful? The FDA requires that PLU stickers be made from food-safe materials, meaning occasional accidental consumption isn’t considered dangerous. However, these stickers are not meant to be eaten, and frequent ingestion hasn’t been fully studied. Each sticker has: Ink (contains phthalates ⚠️) Substrate (usually plastic or paper) Adhesive (contains phthalates ⚠️) Bottom line? Peel them off, and always wash your produce well—especially if you're eating it raw! 🛒 Next Time You Shop... Remember: those tiny stickers hold big clues. By checking the PLU code, you can make smarter choices about what goes into your body. Whether you're shopping organic, budget-conscious, or GMO-aware, you're now armed with knowledge that sticks. Shop smarter. Peel with purpose.

Insects and insect-derived additives have been used in food for centuries—by both ancient civilizations and modern societies. Even in our high-tech, synthetic age, bug-based ingredients are still hiding in plain sight—often right on your grocery shelf. Most of us would rather not think about it... but let’s take a closer look at what’s actually in our food. 🎨 The Crimson Culprit: Carmine Dye Also known as: Carminic acid, Cochineal, Carmine 40, E120, Crimson Lake, Natural Red 4, CI 75470 🔬 What it is: A bright red, pink, or purple dye made by crushing female beetles (Dactylopius coccus)—native to South America. 🧪 Where it hides: Strawberry yogurt Pink grapefruit juice Candy coatings Frozen meals Shampoo Even textiles! 📛 Labels may say “natural,” but ... Carmine is not vegan or kosher, even though it’s FDA-approved and exempt from certification. 🍬 Shiny Candy? Thank the Lac Bug Confectioner’s glaze, also commonly known as Shellac Also called: Confectioner’s glaze, Shellac, Candy glaze, Glazing agent, E904 🐞 What it is: A glossy coating made from resin secreted by female lac bugs (Kerria lacca) in the tropical forests of India and Thailand. 🧰 How it’s made: The resin is scraped off trees, purified, dried, and flaked into food-grade shellac. ✨ Where does shellac show up in food items: Jelly beans (yes, even Jelly Bellies) Gumballs Mints Shiny apples Chex Mix 🏠 Also found in: Cosmetics, furniture polish, and wood floor finishes! 🍯 Bee Products: Sweet—but Still Insect-Derived 🐝 Made by bees, not plants: Honey – A natural sweetener with antibacterial properties Beeswax – Used to coat fruit, candies, and in beauty products Royal Jelly – A nutrient-rich substance sold as a health supplement 💡 These products are natural—but still come straight from insects. 🪳 The FDA Allows Insect Fragments in Food Based on the FDA’s Food Defect Action Levels guidelines, a certain amount of insect fragments is legally allowed in the foods we eat. Source: FDA’s Food Defect Action Levels Handbook 👀 Everyday Foods That May Contain Bugs: Tomato paste Peanut butter Wheat flour Spices like ground paprika and oregano Dried fruit Chocolate Why Does the FDA Allow These Levels? Most agricultural products are grown outdoors where they are naturally exposed to insects. Despite washing and modern food-processing methods, it is impossible to remove every insect, insect fragment, egg, or larva from large quantities of food. For this reason, the FDA establishes Defect Action Levels—regulatory thresholds that recognize small amounts of unavoidable natural contamination may remain even when foods are produced using good agricultural and manufacturing practices. These limits are enforcement thresholds used by the FDA to determine when a product contains excessive contamination and may be considered adulterated. 📉 On average, Americans unknowingly consume 1–2 pounds of insects each year! (Source: Scientific American) In Conclusion... Many common foods contain insect-derived ingredients like carmine (crushed beetles) and shellac (lac bug resin). Even trace insect fragments are legally allowed by the FDA in items like pasta, raisins, and chocolate. While often labeled "natural," these ingredients aren't vegan or kosher—and most of us consume them without even knowing it.

The Nutrients Removed, the Problems Left Behind For most of human history, people consumed foods as nature provided them. Traditional food preparation altered foods in many ways while preserving their natural integrity and nutritional value. During the last two centuries, advances in science and technology made it possible to isolate, separate, and manipulate the individual parts of food. What had once been consumed as a complete food could now be separated into parts that could be sold individually or used as ingredients in new products and formulations. This created new opportunities for food manufacturers. A single food commodity could now generate multiple products and revenue streams. Parts that naturally occurred together could be extracted and sold separately, while the remaining portions were reformulated into new food products. Refined carbohydrates are among the most common products created by this practice. Choose Nutrition, Not Empty Calories The term "refined" is misleading. Refining implies improvement, yet the refinement of carbohydrates is a process of removal rather than improvement. Fiber, vitamins, minerals, and other naturally occurring components are removed from the original food. What remains is primarily starch and calories—a hollow shell of the food from which it originated. In short, refined carbohydrates are foods made from grains and other carbohydrate-rich ingredients after much of their fiber and nutrients have been removed. Common examples include white flour, white bread, many breakfast cereals, pastries, crackers, cookies, and countless other packaged foods. Industrial refining of carbohydrates is driven by economics. Through this practice, manufacturers create additional products, improve shelf life, increase manufacturing efficiency, and improve profit margins. The tradeoff for consumers is a loss of nutritional value. The consequence of widespread refined carbohydrate consumption is the rise of chronic illness, a topic we will explore in the sections that follow. First, let's look at what is removed—and why: 🔧 What Is Being Refined? Grains Examples: Wheat, corn, white bread, white rice, products made with white flour, pastries, cookies, crackers, pretzels, chips, and most packaged snack foods. What's removed: The bran (the fiber-rich outer layer) and the germ (the nutrient-dense core). What's left: The endosperm, which consists primarily of starch. What is lost: Fiber, healthy fats, protein, B vitamins, vitamin E, and important minerals such as iron, zinc, and magnesium. Whole Grains: Whole grains retain all three parts of the kernel—the bran, germ, and endosperm—preserving their naturally occurring nutrients. Because they have not been stripped through milling, they are rich in dietary fiber, B vitamins, antioxidants, and essential minerals such as selenium, magnesium, and potassium. These nutrients support digestion, heart health, and stable blood sugar levels. Examples include quinoa, barley, bulgur, oats, millet, and whole corn. They are also found in foods such as whole wheat bread, buckwheat pancakes, and whole grain pasta. Refined Grains: Refined grains have undergone milling, which removes the bran and germ, leaving only the starch-rich endosperm behind. Refined grains have undergone milling, which removes the bran and germ, leaving only the starch-rich endosperm behind. Refining extends shelf life and creates a softer texture, but it also removes fiber, iron, and many B vitamins naturally present in the grain. Common refined grains include white flour, white rice, white bread, and degermed cornmeal. These ingredients are widely used in pastries, crackers, snack foods, and breakfast cereals. Because refining removes fiber and leaves behind mostly starch, refined grains are rapidly digested and absorbed. Starch consists of long chains of glucose molecules that are readily broken down into glucose during digestion, causing blood sugar levels to rise quickly. This rapid rise is often followed by a rapid decline in blood sugar, leading to increased hunger, cravings, and energy crashes. Some refined grain products are "enriched" to replace a portion of the nutrients lost during refining. However, enrichment does not restore the fiber or the full range of nutrients originally present in the whole grain. Many refined carbohydrate products also contain added sugars, artificial flavors, colorings, and preservatives to improve taste, appearance, and shelf life. Sugary Foods and Beverages Examples: Cane sugar, beet sugar, candy, soda, sweetened cereals, sweetened fruit juices, desserts, syrups, and many packaged sweets. What's removed: Molasses and many of the naturally occurring compounds present in the original sugar cane or sugar beet. What's left: Highly concentrated sugar, primarily sucrose, with little else remaining. What is lost: Most of the minerals, antioxidants, phytochemicals, and other naturally occurring compounds present in the original sugar cane or sugar beet. Unlike grains, the primary consequence of sugar refining is not simply the loss of nutrients. The refining process concentrates the sugar itself, creating a product that delivers large amounts of rapidly absorbed sugar. This allows sugar to enter the bloodstream quickly, contributing to sharp rises in blood sugar and insulin levels. 🏭 Why Is Refining Done? 💰 Lower Production Costs Refined carbohydrates are easier and faster to manufacture on a large scale. Refining also allows ingredients to be standardized, reducing variability and creating more consistent products. 📆 Longer Shelf Life Removing the germ eliminates much of the natural oil content found in grains. Without these oils, products are less susceptible to oxidation and rancidity, allowing them to remain on store shelves for longer periods. 👅 Taste and Texture Refined flours produce softer, lighter textures commonly associated with white bread, pastries, and many baked goods. Refined sugars dissolve easily and provide a consistent sweetness that simplifies large-scale food production. 🏭 Industrial Manufacturing Refined ingredients are easier for industrial equipment to transport, mix, process, package, and store. Their uniform characteristics simplify large-scale food production and improve manufacturing efficiency. ⚠️ The Health Trade-Off Why Are Refined Carbohydrates Problematic? Low Nutritional Value Refined carbohydrates lack the fiber, vitamins, and minerals removed during the refining process. Rapid Blood Sugar and Insulin Spikes Because refined carbohydrates consist primarily of rapidly absorbed starches, they are quickly converted into glucose and absorbed into the bloodstream. This leads to sharp rises in blood sugar and insulin levels, often followed by energy crashes, cravings, and increased hunger. Contribution to Chronic Disease Regular consumption of refined carbohydrates contributes to insulin resistance, metabolic syndrome, obesity, type 2 diabetes, and other chronic health conditions. High intake is also associated with an increased risk of cardiovascular disease. Reduced Satiety Refined carbohydrates contain little fiber and are low in protein and healthy fats. As a result, they are generally less satisfying than whole foods and are more likely to promote overeating. Alternatives to Refined Carbohydrates Whole Grains If you choose to consume grains, options that retain the bran, germ, and endosperm include quinoa, oats, barley, millet, whole corn, and foods made from whole grains. Low-Sugar Fruits and Non-Starchy Vegetables Non-starchy vegetables provide fiber and nutrients with relatively little impact on blood sugar. Among fruits, berries are generally lower in sugar than most other commonly consumed fruits. Legumes If you choose to consume legumes, lentils, chickpeas, and beans contain fiber and nutrients but are also significant sources of starch. Individuals seeking to limit carbohydrate intake should consume them sparingly. Low-Carbohydrate Alternatives Nuts, seeds, avocados, olives, eggs, cheese, and unsweetened Greek yogurt are often used as lower-carbohydrate alternatives to refined carbohydrate foods. How to Identify Refined Carbs on Labels Look for terms in ingredient lists like "enriched flour" "white flour" "refined sugar" "high-fructose corn syrup" "starch" Foods high in refined carbs often have low fiber content (e.g., less than 2-3 grams per serving). By limiting refined carbohydrates and focusing on whole, nutrient-dense foods, you support more stable energy levels and better long-term health.

There are mornings when you wake up craving something sweet. Not a protein shake. Not a handful of nuts. Not another egg-based breakfast. A real doughnut. The kind that reminds you of lazy weekend mornings, coffee shop visits, and those indulgent treats that once felt completely off-limits after adopting a ketogenic lifestyle. The good news? You don't have to choose between satisfying your craving and staying committed to your low-carb goals. Yes, You Can Have Doughnuts on Keto At Comfort Keto, we believe that healthy eating should never feel like punishment. That's why our handcrafted keto doughnuts were created for those moments when only something sweet, soft, and satisfying will do. These aren't imitation doughnuts. They aren't dry, crumbly, or disappointing substitutes. Our gluten-free, grain-free, sugar-free keto doughnuts are incredibly moist, rich in flavor, and remarkably close to the traditional cake doughnuts many of us grew up loving. In fact, many customers tell us they're even better. One bite delivers the comforting texture and sweetness you remember—without the sugar crash, guilt, or carb overload that follows conventional bakery treats. A Treat Everyone Loves Perhaps the most surprising thing about these doughnuts is how universally appealing they are. They're kid-, spouse- and guest-friendly. Serve them at a brunch gathering, family breakfast, or afternoon coffee break, and chances are nobody will realize they're keto. They'll simply know they're enjoying a delicious doughnut. Of course, fair warning: once you open the package, resisting a second doughnut may require considerable self-discipline. They're that good. Still, we recommend slowing down and savoring each bite. Great food is meant to be enjoyed, and these doughnuts make a wonderful occasional treat that fits beautifully within a ketogenic lifestyle. The Secret Is in the Ingredients Every Comfort Keto doughnut is crafted with carefully selected ingredients that support a low-carb way of eating while delivering exceptional flavor and texture. Our Dark Chocolate Glazed Soft Keto Doughnuts are made with: Together, these ingredients create a doughnut that is rich, tender, and deeply satisfying while remaining fully aligned with ketogenic principles. The addition of pumpkin purée and sour cream contributes moisture and softness, while collagen peptides provide an extra nutritional boost. A touch of nutmeg rounds out the flavor profile with the classic bakery aroma that makes fresh doughnuts so irresistible. A Better Way to Indulge One of the greatest challenges of maintaining a healthy lifestyle is finding ways to enjoy familiar comfort foods without compromising your goals. That's exactly why these doughnuts exist. They allow you to enjoy a beloved classic while keeping carbohydrates low and avoiding the sugars, grains, and highly processed ingredients commonly found in traditional baked goods. Whether paired with a hot cup of coffee, enjoyed as a weekend breakfast treat, or shared with family and friends, Comfort Keto's Dark Chocolate Glazed Soft Keto Doughnuts prove that low-carb living can still include life's sweetest pleasures. Sometimes the best mornings begin with a doughnut. And sometimes, that doughnut happens to be Comfort Keto. Visit www.comfortketo.com to check when this delicacy return to the menu. Bon Appétit! Chef Janine.

Few foods are as closely tied to their place of origin as cheese. Across Europe and beyond, generations of farmers, cheesemakers, and affineurs have developed distinctive cheeses that reflect the climate, livestock, traditions, and culinary heritage of their regions. This remarkable documentary takes viewers on a culinary journey through 20 renowned cheese-producing regions, from the Netherlands and Switzerland to France, England, Italy, Spain, Greece, Portugal, and the United States. Each segment is filmed on location at one of the region's most respected production facilities, providing a rare behind-the-scenes look at how these iconic cheeses are made where they originated. Rather than simply showcasing the finished products, the film follows the traditional production methods that have made these cheeses famous around the world. This video introduces the production process of 20 famous regional cheeses. Keto Fit Rating Guide 🥇 3/3 Excellent — Very low in carbohydrates and highly compatible with a ketogenic lifestyle. 🥈 2/3 Good — Keto-friendly but generally contains slightly more carbohydrates than aged cheeses. 🥉 1/3 Fair — Can fit into a ketogenic lifestyle but requires greater portion awareness due to higher lactose content. Net carbohydrate values are approximate and based on a 1 oz (28 g) serving. Time Stamps -The cheeses listed below with "olive yellow" font are the ones Chef Janine uses in her recipes... Gouda 0:32 Video Time Stamp Region: South Holland, Netherlands Keto Fit Rating: 🥇 3/3 Excellent Net Carbs: ~0.6g per 1 oz (28g) One of the Netherlands' most famous cheeses, Gouda is known for its rich, buttery flavor and excellent aging potential. Its low carbohydrate content and high fat content make it an excellent choice for a ketogenic lifestyle. Mozzarella 9:52 Video Time Stamp Region: Campania, Italy Keto Fit Rating: 🥈 2/3 Good Net Carbs: ~1.0g per 1 oz (28g) Traditional mozzarella originated in southern Italy and is prized for its delicate texture and fresh dairy flavor. Because it is typically consumed fresh rather than aged, it contains slightly more lactose than many hard cheeses. Swiss Emmentaler 19:08 Video Time Stamp Region: Emmental Valley, Switzerland Keto Fit Rating: 🥇 3/3 Excellent Net Carbs: ~0.4g per 1 oz (28g) Famous for its characteristic holes and nutty flavor, Emmentaler is one of Switzerland's most iconic cheeses. The aging process reduces lactose levels, resulting in an exceptionally keto-friendly cheese. Brie 26:54 Video Time Stamp Region: Île-de-France, France Keto Fit Rating: 🥇 3/3 Excellent Net Carbs: ~0.1g per 1 oz (28g) Brie is a soft-ripened French cheese celebrated for its creamy interior and edible white rind. Its high fat content and extremely low carbohydrate content make it a favorite among keto enthusiasts. Stilton 38:20 Video Time Stamp Region: England, United Kingdom Keto Fit Rating: 🥇 3/3 Excellent Net Carbs: ~0.7g per 1 oz (28g) England's most famous blue cheese, Stilton is known for its rich flavor and crumbly texture. Like many aged cheeses, it is naturally low in carbohydrates and highly compatible with a ketogenic lifestyle. Cheese Curds 47:13 Video Time Stamp Region: Wisconsin, United States Keto Fit Rating: 🥈 2/3 Good Net Carbs: ~1.0g per 1 oz (28g) Cheese curds are fresh pieces of young cheddar before aging. Their mild flavor and signature squeak make them popular, although they contain slightly more lactose than mature cheeses. Gorgonzola 56:10 Video Time Stamp Region: Lombardy & Piedmont, Italy Keto Fit Rating: 🥇 3/3 Excellent Net Carbs: ~0.7g per 1 oz (28g) One of Italy's oldest blue cheeses, Gorgonzola offers a creamy texture and bold flavor. Its low carbohydrate content and high fat content make it an excellent keto choice. Manchego 1:04:58 Video Time Stamp Region: La Mancha, Spain Keto Fit Rating: 🥇 3/3 Excellent Net Carbs: ~0.4g per 1 oz (28g) Produced from the milk of Manchega sheep, Manchego is Spain's best-known cheese. Aging concentrates flavor while reducing lactose content, making it highly keto-friendly. Parmigiano Reggiano 1:13:47 Video Time Stamp Region: Emilia-Romagna, Italy Keto Fit Rating: 🥇 3/3 Excellent Net Carbs: ~0.0g per 1 oz (28g) Often called the "King of Cheeses," Parmigiano Reggiano is aged for years and contains virtually no lactose. It is among the most ketogenic cheeses available. Cornish Yarg 1:23:35 Video Time Stamp Region: Cornwall, England Keto Fit Rating: 🥇 3/3 Excellent Net Carbs: ~0.5g per 1 oz (28g) Wrapped in nettle leaves during aging, Cornish Yarg develops a distinctive appearance and flavor. Its low carbohydrate content makes it a strong choice for keto lifestyles. Feta 1:31:33 Video Time Stamp Region: Greece Keto Fit Rating: 🥇 3/3 Excellent Net Carbs: ~1.0g per 1 oz (28g) Traditionally made from sheep's milk or a blend of sheep's and goat's milk, feta is a staple of Mediterranean cuisine. Despite being slightly higher in carbohydrates than aged cheeses, it remains highly keto-friendly. Gruyère 1:37:25 Video Time Stamp Region: Fribourg, Switzerland Keto Fit Rating: 🥇 3/3 Excellent Net Carbs: ~0.1g per 1 oz (28g) Gruyère is renowned for its rich, nutty flavor and exceptional melting qualities. Extended aging removes most lactose, resulting in an extremely keto-compatible cheese. Camembert 1:43:59 Video Time Stamp Region: Normandy, France Keto Fit Rating: 🥇 3/3 Excellent Net Carbs: ~0.1g per 1 oz (28g) Closely related to Brie, Camembert is famous for its earthy aroma and creamy texture. Its high fat content and very low carbohydrate level make it ideal for ketogenic diets. Ricotta 1:51:45 Video Time Stamp Region: Italy Keto Fit Rating: 🥉 1/3 Fair Net Carbs: ~2.0g per 1 oz (28g) Ricotta is made from whey rather than curds, giving it a softer texture and naturally higher lactose content. While it can fit into a ketogenic lifestyle, portion awareness is more important than with aged cheeses. Caciocavallo 2:00:41 Video Time Stamp Region: Southern Italy Keto Fit Rating: 🥇 3/3 Excellent Net Carbs: ~0.5g per 1 oz (28g) This traditional stretched-curd cheese has been produced throughout southern Italy for centuries. Aging enhances flavor while lowering carbohydrate content. Stinking Bishop 2:10:58 Video Time Stamp Region: Gloucestershire, England Keto Fit Rating: 🥇 3/3 Excellent Net Carbs: ~0.5g per 1 oz (28g) Known for its powerful aroma and creamy texture, Stinking Bishop is one of England's most distinctive washed-rind cheeses. It remains very low in carbohydrates and highly keto-friendly. Burrata 2:19:43 Video Time Stamp Region: Puglia, Italy Keto Fit Rating: 🥈 2/3 Good Net Carbs: ~1.3g per 1 oz (28g) Burrata combines a mozzarella shell with a rich cream-filled center. Because it is a fresh cheese, it contains slightly more lactose than aged varieties. Cheddar 2:31:25 Video Time Stamp Region: Somerset, England Keto Fit Rating: 🥇 3/3 Excellent Net Carbs: ~0.4g per 1 oz (28g) One of the world's most widely consumed cheeses, traditional cheddar develops complexity through aging. Its low carbohydrate content makes it a reliable keto staple. São Jorge 2:39:15 Video Time Stamp Region: Azores, Portugal Keto Fit Rating: 🥇 3/3 Excellent Net Carbs: ~0.3g per 1 oz (28g) Produced on São Jorge Island in the Azores, this firm cheese is known for its robust flavor and lengthy maturation. Its low carbohydrate content makes it highly compatible with ketogenic eating. Red Leicester 2:45:50 Video Time Stamp Region: Leicestershire, England Keto Fit Rating: 🥇 3/3 Excellent Net Carbs: ~0.5g per 1 oz (28g) Distinguished by its rich orange color and nutty flavor, Red Leicester is one of England's classic cheeses. As an aged cheese with very low carbohydrate content, it fits exceptionally well into a ketogenic lifestyle. List Of Net Carbs Per Ounce For Popular Cheese The carbohydrate values presented in this infographic are based on data published by the USDA FoodData Central database. Nutritional values may vary slightly among brands and producers. Detailed nutrient profiles and supporting research data are available through the USDA FoodData Central database. The cheeses listed in Italic and with "olive yellow" font are the ones Chef Janine uses in her recipes. We hope you enjoy this remarkable journey through the regions, traditions, and production methods behind some of the world's most famous cheeses. Enjoy the video and perhaps discover a few new cheeses you'd like to try. Chef Janine.

Ancel Keys, one of the most influential figures in nutrition policy during the mid-20th century, played a pivotal role in promoting the idea that dietary saturated fats such as butter and lard were the primary cause of heart disease. Indirectly paid by sugar industry lobbyists, his work heavily influenced public health guidelines for decades. Ancel Keys and the Sugar Industry Keys' "Cherry-Picked" Research Keys is best known for his Seven Countries Study, which examined the relationship between diet, lifestyle, and cardiovascular disease. This study became the foundation for the belief that saturated fat causes heart disease. However, Keys' research has been criticized for "cherry-picking" data. Although he initially examined data from 22 countries, he included only the seven countries that supported his hypothesis. 1960s version of Dr. Anthony Fauci The Sugar Industry Connection In the 1960s, it came to light that the Sugar Research Foundation (now the Sugar Association) paid prominent Harvard scientists, including Dr. Frederick Stare and Dr. Mark Hegsted, to downplay the role of sugar in heart disease and shift the blame to dietary fats. These efforts, revealed in 2016 through historical documents, influenced public health policy and scientific discourse for decades, diverting attention from sugar's role in chronic disease. Impact on Dietary Guidelines The combination of influential research and sugar industry involvement helped cement low-fat, high-carbohydrate diets in U.S. dietary guidelines and contributed to the prominence of the carbohydrate-heavy food pyramid. What We Know Today Modern research has challenged many of these earlier claims, showing that: Sugar and refined carbohydrates play a significant role in the development of obesity, type 2 diabetes, and heart disease. Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, can be part of a healthy diet and do not inherently contribute to heart disease when consumed in moderation. This evolving understanding has led to a re-evaluation of public health recommendations and increased scrutiny of dietary advice promoted during Keys' era. Timeline of Key Events The major events related to the sugar industry's influence on dietary science and the shift of blame toward dietary fat occurred during the 1960s. 1965: The Sugar Research Foundation (SRF) paid prominent Harvard scientists, including Dr. Mark Hegsted and Dr. Frederick Stare, the equivalent of approximately $50,000 in today's dollars to conduct a literature review. The review was intended to downplay the role of sugar in heart disease and place greater emphasis on saturated fat as the primary dietary cause. 1967: The scientists published their review in the prestigious New England Journal of Medicine (NEJM). The review concluded that fats and cholesterol were the primary dietary causes of heart disease while minimizing the role of sugar. At the time, the journal did not require disclosure of conflicts of interest, so the sugar industry's funding was not revealed. The narrative promoted by this research had lasting effects, influencing the development of low-fat, high-carbohydrate dietary guidelines during the 1970s and 1980s, including the creation of the carbohydrate-heavy food pyramid in 1992. These connections became widely known in 2016, when historical documents were uncovered and published in JAMA Internal Medicine, revealing the sugar industry's role in shaping dietary science. Our Perspective In our view, few individuals have had a more damaging influence on modern nutrition than Ancel Keys. What makes this story remarkable is that Keys was not even a trained physician, cardiologist, or nutrition specialist. His academic background was oceanography and eel physiology, yet his carefully manufactured narrative went on to shape dietary policies affecting billions of people around the world. To us, this raises an obvious question: How did a man with such a background come to wield enormous influence over nutrition policy and public health recommendations? As seen on the cover of Time magazine, Keys became famous for claiming that saturated fat was the primary cause of heart disease. His work, particularly the Seven Countries Study, served as the foundation for decades of low-fat dietary advice. Data supporting his agenda was highlighted. Data that challenged it was left out. His work, particularly the Seven Countries Study, served as the foundation for decades of low-fat dietary advice. His engineered study selectively used data that supported his narrative while denying and later suppressing conflicting evidence. This was not scientific disagreement. This was the deliberate manipulation of health policy, and the consequences were enormous. As governments embraced low-fat dietary guidelines, food manufacturers rushed to remove fat from their products. Wherever possible, fat was replaced with sugars, whole grains were replaced with refined carbohydrates, and traditional foods gave way to highly processed ingredients. The result was a dramatic transformation of the modern food supply. With it came a half-century epidemic of obesity, type 2 diabetes, and other chronic illnesses at levels that would have been unimaginable just a few generations earlier. The war on fat started by Keys laid the groundwork for these problems to spiral out of control. What followed was the rise of a sickness-management industry generating enormous profits from diseases that continue to expand to this day. Ancel Keys is the central figure behind the greatest nutritional failures of the modern era. Others may see him as a scientist. We see Ancel Keys as a corrupt psychopath whose nefarious actions reshaped the global food system in the worst possible way and whose influence continues to affect public health to this day. What cannot be denied is that Ancel Keys changed the way the world eats. Decades later, we are still living with the consequences of his deeds.

The oils most commonly sold in conventional supermarkets—and widely used throughout the fast-food and processed-food industries—include corn oil, soybean oil, canola oil, grapeseed oil, cottonseed oil, and many margarines. Unlike traditional fats that have been used for generations, these oils are industrially manufactured products that require extensive processing before they ever reach your kitchen. For decades, the food industry promoted seed oils and margarines as healthier alternatives to traditional animal fats. As a result, they became a major part of the modern diet and are now found in countless packaged foods. Today, soybean oil is one of the most widely consumed oils in America. Most people don't realize how much of it they consume because it appears in everything from salad dressings and sauces to baked goods, crackers, chips, and countless other processed foods. Why Are Seed Oils Controversial? Most of the omega-6 fat consumed today comes from linoleic acid, the primary fatty acid found in seed oils. A small amount of linoleic acid is necessary in the diet. The concern is the amount. Many of the oils that dominate the modern food supply are exceptionally high in linoleic acid: Safflower oil: approximately 70–80% Grapeseed oil: approximately 65–75% Sunflower oil: approximately 60–70% Corn oil: approximately 50–60% Soybean oil: approximately 50–55% Cottonseed oil: approximately 45–55% Canola oil: approximately 18–25% These oils are widely used in processed foods, restaurant cooking, commercial frying, salad dressings, sauces, mayonnaise, baked goods, snack foods, and countless packaged products. As a result, linoleic acid has become one of the most heavily consumed fats in the modern diet. Why Linoleic Acid Matters Linoleic acid is a polyunsaturated fatty acid, or PUFA. The same polyunsaturated structure that makes linoleic acid fluid and flexible also makes it chemically reactive. Compared to the fats commonly used in traditional cooking—including butter, lard, beef tallow, coconut oil, palm kernel oil, and olive oil—linoleic acid is far more susceptible to oxidation when exposed to oxygen, heat, and light. As a result, linoleic acid: Becomes incorporated into cell membranes and body fat stores. Can remain stored in the body for extended periods. Contributes to oxidative stress when consumed in excessive amounts. Contributes to an unhealthy omega-6 to omega-3 imbalance.* Has been linked to inflammation and other health concerns when consumed in excessive amounts. *For a detailed information on the importance of omega-3 and omega-6 balance for our brain, read our dedicated Omega-3 / Omega-6 blog post. Vegetable Oils Behave Like Varnishes and Oil-Based Paints Vegetable oils polymerize over time and turn into resin. While cleaning a neglected kitchen, Chef Janine discovered a forgotten pan containing a layer of vegetable oil. The oil had not evaporated. Instead, it had turned into a thick, rubbery, elastic material that looked more like a synthetic resin than food. She later found out that common vegetable oils are rich in polyunsaturated fats that are chemically reactive when exposed to oxygen, heat, and light. The same polyunsaturated structure that makes these oils prone to oxidation (going rancid) also enables them to polymerize over time into sticky varnishes, resins, and even rubber-like materials. In fact, oil-based paints and varnishes rely on the same basic chemical principle. Saturated fats behave very differently. Butter, lard, beef tallow, coconut oil, and palm kernel oil contain little or no polyunsaturated fat and are far more resistant to oxidation and polymerization. They may eventually spoil, discolor, or develop off-flavors, but they do not polymerize into varnishes, resins, or rubber-like materials. That discovery made Chef Janine question the stability of the vegetable oils that now dominate the modern food supply and reinforced a simple belief that guides her cooking today: Real food does not behave like that. The Comfort Keto Difference The question is not whether you should eat fat. The question is what kinds of fat you choose to eat. For decades, industrial seed oils and margarine products have become staples of the modern food supply. At Comfort Keto, we have chosen instead to use natural fats that have stood the test of time for making our house mayonnaise, cooking, baking, frying, and salad dressings. Our preferred plant-based, cold-pressed or minimally processed oils include: Avocado oil Coconut oil Extra virgin olive oil Palm kernel oil (MCT oil) These oils are produced without the harsh chemical extraction methods commonly used in industrial seed oil manufacturing. We also regularly use grass-fed butter, ghee, lard and quality animal fats, which have nourished traditional cultures across the world. Real food deserves real ingredients—and that includes the fats we cook with. Bon Appétit! Chef Janine.

Many low-carb dieters avoid fermented foods, fearing they are too high in carbohydrates. This is a misconception — properly fermented foods are generally low in carbs and rich in beneficial probiotics. The true foods to avoid on a low-carb diet include: Sugars: white sugar, brown sugar, honey, maple syrup, and other natural sweeteners High-sugar fruits Starches: all grains, most legumes, starchy vegetables (e.g., potatoes, beets) Fermentation is an ancient food preservation method that predates refrigeration. With the advent of modern refrigeration and industrialized food production, traditional fermented foods became less common. This shift away from fermented, probiotic-rich foods may be a contributing factor to the rise in chronic health issues. Including fermented foods in a low-carb diet can support gut health and overall wellness without compromising carb limits. Fermented foods are experiencing a strong resurgence—and for good reason. People are rediscovering that fermentation enhances the nutritional value of foods by cultivating beneficial bacteria. These healthy bacteria help colonize the gut, supporting digestion, immunity, and overall wellness. It’s now widely recognized that consuming even a tablespoon of fermented food with each meal can significantly contribute to optimal health and nutrition. Low-carb Fermented Foods Fermentation boosts the natural nutrient value of foods! Yogurt For yogurt making, you can either reuse live cultures from a high-quality artisan yogurt or work with dedicated starter cultures for greater consistency. Simply reserve a few spoonful of yogurt with active cultures and introduce it into warm milk to begin fermentation—this method has been used traditionally for generations. Alternatively, commercial starter cultures offer more predictable results and specific strains, but they must be kept refrigerated to maintain their viability. Both approaches allow you to cultivate your own yogurt at home, with control over texture, tang, and fermentation time. To ensure that almost all of the lactose is used in culturing, the best practice is to allow yogurt to ferment for a full 24 hours (thermophilic cultures) or 48 hours (mesophilic cultures). To maintain the culture's viability, some of the yogurt should be removed and refrigerated after the standard culturing time. Hard Cheese: A Naturally Low-Carb Fermented Food Although some dairy products like milk and yogurt are relatively high in carbohydrates, the fermentation process used to produce cheese significantly reduces its carb content. Beneficial bacteria consume lactose (milk sugar), and as cheese continues to age, even more of that lactose is broken down. At the same time, moisture is gradually lost and flavors become more concentrated, transforming the texture from soft and pliable to firm, granular, or crumbly. This is why hard, aged cheeses like cheddar or Parmesan contain very little to virtually no carbohydrates, whereas fresh, softer cheeses like ricotta or cottage cheese retain more of their natural milk sugars. Read more about hard cheeses here: https://www.chowhound.com/2073804/every-hard-cheese-type-explained/ As a general rule, the longer a cheese is aged, the lower its carbohydrate content and the more concentrated its protein becomes. Low-moisture, aged cheeses are therefore ideal for a low-carb, high-protein lifestyle. For example, Parmesan contains around 10 grams of protein per ounce, while most cheeses provide 6–7 grams per ounce. In contrast, fresh cheeses such as cottage cheese, ricotta, and cheese spreads typically contain less than 3 grams of protein per ounce and retain slightly more carbohydrates. For those seeking very low carbohydrate options, traditionally aged cheeses are the clear standouts. Varieties such as Parmigiano-Reggiano, Pecorino Romano, aged cheddar, and Grana Padano contain virtually no carbohydrates, while cheeses like aged Gouda, Comté, Gruyère, Emmental, and Jarlsberg contain only trace amounts. Even softer cheeses like Brie and goat cheese (~0.3g carbs per ounce) and blue cheese or cheddar (~0.4g per ounce) remain relatively low in carbs, though not as minimal as long-aged varieties. Parmesan, for example, contains about 0.9g of carbohydrates per ounce, still fitting well within a low-carb framework. In contrast, higher-moisture cheeses such as cream cheese, cottage cheese, ricotta, and processed cheese spreads—while still moderate—tend to contain around 1 gram of carbohydrates per ounce and are less desirable for strict low-carb or ketogenic diets. Ultimately, the harder and more aged the cheese, the lower its carbohydrate content, making these cheeses not only metabolically favorable but also rich in flavor, complexity, and digestibility. As a general rule, the harder and more aged the cheese, the lower its carbohydrate content—making these cheeses ideal for a strict keto or low-carb lifestyle while also offering exceptional depth, complexity, and digestibility. Water Kefir & Milk Kefir Milk kefir is made by fermenting milk (cow, goat, or sheep) with kefir grains. These grains are a complex culture of bacteria and yeast that feed on lactose, transforming the milk into a tangy, yogurt-like drink. It’s rich, creamy, and naturally contains probiotics, along with protein, calcium, and fats. Because the cultures consume much of the lactose, milk kefir is lower in carbs than milk—but it still contains some, depending on fermentation time. Water kefir is made using water kefir grains—soft, translucent cultures of beneficial bacteria and yeasts—that ferment sugar water, coconut water, or diluted fruit juice into a lightly fizzy, probiotic-rich beverage. The result is a light, slightly sweet, effervescent drink—more like a natural soda. Water kefir vs. milk kefir comes down to what they’re fed, how they ferment, and their nutritional profile. While fermentation reduces much of the sugar, some residual sugars usually remain. Water kefir is dairy-free and refreshing, but unlike milk kefir, it contains little to no protein and fat-soluble vitamins and does not provide the calcium and other nutrients naturally found in dairy. In a low-carb / keto context: Milk kefir is generally the better choice (especially if fermented longer to reduce lactose), while water kefir tends to retain more sugar and is less aligned with strict low-carb goals. Water Kefir Allow to ferment longer until good and tart. In order not to stress the grains, remove them after 48 hours, and continue with a second ferment to further reduce sugars. Milk Kefir Allow to ferment for the full 24 hours or even longer. A second ferment without the grains will reduce lactose even further. Kombucha Allow your kombucha to ferment until it develops a pleasantly bright, balanced tang—this is a sign that the sugars have been properly metabolized and the brew has matured. For those seeking a drier, more refined profile, a second fermentation (bottled and sealed, optionally with natural flavorings like citrus peel or ginger) will further reduce residual sugars while deepening complexity, natural carbonation, and aroma. Once established, SCOBY—the living culture aka “mother”—can be reused batch after batch. If you’re starting from a quality store-bought artisan kombucha, you can use it as a foundation to grow your own culture. Choose a raw, unpasteurized bottle with visible live cultures. Pour it into a jar with freshly brewed, sweetened tea (typically black or green tea with organic sugar), cover with a breathable cloth, and allow it to sit undisturbed at room temperature. Over time, a new SCOBY—the “mother”—will begin to form on the surface. Once established, this living culture can be reused batch after batch, allowing you to craft your own kombucha with consistency and control over flavor, sweetness, and fermentation level. Kimchi Kimchi is a traditional Korean side dish of salted and fermented vegetables, such as napa cabbage and Korean radish. A wide selection of seasonings are used, including gochugaru (Korean chili powder), spring onions, garlic, ginger, and jeotgal (salted seafood), etc. Kimchi is also used in a variety of soups and stews. Chimichurri Chimichurri is an uncooked sauce from Argentina and Uruguay that is used as a condiment and absolutely stellar on grilled meats. Traditionally it is made with fermented parsley along cilantro and basil. Chimichurri is brushed, basted, spooned onto meat as it cooks, served as a condiment, or used as a meat marinade. How to Ferment Chimichurri Prepare the herbs Finely chop fresh parsley, garlic, and a small amount of chili or red pepper flakes. Add salt Mix in about 1–1.5% salt by weight to help draw out moisture and support fermentation. Avoid vinegar at first Do not add vinegar before fermentation. True fermentation develops natural acidity through beneficial bacteria. Pack into a clean glass jar Press the herb mixture firmly into the jar so the natural juices begin to rise. Keep the herbs submerged Add a small splash of filtered water if needed to keep the herbs mostly under the liquid. Cover loosely Use a fermentation lid, airlock, or loose lid so gases can escape. Ferment at room temperature Let it sit for 1–3 days, depending on how tangy you want the flavor. Add olive oil after fermentation Once the chimichurri has developed a pleasant tang, stir in high-quality olive oil. Refrigerate Transfer to the refrigerator to slow fermentation and preserve freshness. Use as desired Enjoy over grilled meats, vegetables, eggs, salads, or keto bowls. Fruit Chutney While you might want to limit the amount of fruit you eat on a low-carb diet (due to the hidden fructose which does not spike insulin, thus effects are not easily detectable/measurable), fermented fruit chutneys are naturally lower in their natural sugars than their non-fermented counterparts. Fermented Dark Chocolate Cacao beans are fermented prior to making the low acidity chocolate bar. The extra fermentation step reduces the amount of sugars and brings up more pronounced smooth-satin mouth feel and chocolaty notes, delicate spices and flavors. The fermentation also boosts the amount of antioxidants and vitamin B. Fermented Vegetables During fermentation, beneficial bacteria consume a portion of the vegetable’s natural sugars, converting them into lactic acid. This not only preserves the vegetables but also reduces their effective sugar content while creating that characteristic tang and depth of flavor. Any fermented vegetable—including naturally sweeter ones like beets and carrots—can be considered relatively low in carbohydrates when prepared properly. How to Ferment Vegetables at Home Benefits Of Fermented Foods The fermentation process produces Lactobacillus, a beneficial probiotic that colonizes the gut and supports the natural balance of intestinal flora. This, in turn, enhances digestion, boosts immune function, and improves nutrient absorption. Lactobacillus occurs naturally in many fermented foods and is also available as a dietary supplement. Lactobacillus, a beneficial probiotic bacterium, helps maintain a healthy intestinal environment and supports overall digestive health. 🥛 Dairy Sources Yogurt with live active cultures Kefir Cultured buttermilk Certain aged cheeses Cultured sour cream 🥬 Fermented Vegetables Raw sauerkraut (unpasteurized) Kimchi Naturally fermented pickles Fermented carrots and other vegetables 🥤 Fermented Beverages Kombucha Water kefir Certain traditional fermented drinks 💊 Probiotic Supplements Many probiotic supplements contain strains such as: Lactobacillus acidophilus Lactobacillus rhamnosus Lactobacillus plantarum Lactobacillus casei Lactobacillus reuteri 🌱 What Does Lactobacillus Do? Lactobacillus helps: Maintain a healthy balance of intestinal flora Support digestion Aid nutrient absorption Help produce certain vitamins Support immune system function Create an environment that discourages the growth of harmful bacteria For more info on Lactobacillus, please read this article by Ana Aleksic, MSc (Pharmacy). In the 1960s, Lactobacillus reuteri was present in the microbiomes of approximately 40% of the population. Today, it is estimated to be found in only about 10% of people. This significant decline is largely due to the modern diet’s lack of traditionally fermented foods. Consuming a wide spectrum of beneficial bacteria from fermented foods has been linked to numerous health benefits, including: Improved weight management Lower blood sugar levels An added benefit of cultured dairy is that the live bacteria used in fermentation help break down lactose—making it easier to digest, especially for those who are lactose intolerant. The fermentation process naturally reduces the carbohydrate content of foods. According to Dr. Joseph Mercola, regularly consuming probiotic-rich fermented foods offers a variety of health benefits, including: Essential nutrients: Some fermented foods are excellent sources of key nutrients, such as vitamin K2, which helps prevent arterial plaque buildup and supports heart health Immune system support: An estimated 80% of your immune system resides in your gut. Probiotics aid in the development of the gut’s protective mucus lining, which plays a critical role in immune defense. Powerful detoxification: Beneficial bacteria in fermented foods act as potent natural detoxifiers, helping your body eliminate toxins more effectively. Diverse microflora: Eating a variety of fermented foods provides a broader spectrum of beneficial gut bacteria than most probiotic supplements can offer. Fermentation Lowers the Carb Count of Foods The fermentation process naturally reduces the carbohydrate content of foods. This happens because beneficial bacteria feed on the sugars and starches present in the food. As they consume these carbs, they convert them into lactic acid, carbon dioxide, and additional probiotic bacteria. The result is a food that is lower in sugar, easier to digest, and richer in gut-friendly microbes. During fermentation, bacteria and yeast consume carbohydrates in the food as their energy source. In kombucha, the bacteria feed on sugar. In sourdough bread, they consume the carbohydrates in flour. In sauerkraut, they digest the natural sugars in cabbage. In yogurt, the bacteria break down lactose, the milk sugar. By definition, fermentation is a process that reduces the carbohydrate content of food as the microbes convert sugars and starches into beneficial byproducts like lactic acid, carbon dioxide, and probiotics. "The longer the fermentation process, the more carbohydrates are consumed by the organisms, resulting in a more sour flavor and a lower dietary carbohydrate content. Fermented vs. Pickled: Fermented foods contain live bacteria with health benefits, while pickled foods, which are preserved in vinegar, may not offer the same probiotic benefits. Pickling often destroys live microorganisms, and processed pickles have lost much of their nutritional value. Closing Thoughts Fermented foods have nourished cultures around the world for thousands of years, and modern science is only beginning to fully appreciate their value. From supporting a healthy gut microbiome to enhancing nutrient availability and naturally reducing carbohydrate content, properly fermented foods can be a powerful addition to a low-carb or ketogenic lifestyle. Whether you're enjoying aged cheeses, cultured dairy, sauerkraut, kimchi, fermented vegetables, or homemade yogurt and kefir, these traditional foods offer a delicious way to support overall wellness. By embracing true fermentation—rather than simply pickling with vinegar—you can enjoy the unique flavors, beneficial probiotics, and nutritional advantages that have made fermented foods a cornerstone of healthy eating for generations. Visit www.comfortketo.com to check when dishes featuring fermented foods are offered on the menu. Bon Appétit! Chef Janine.

Did you know that 30% of the calories consumed in America now come from seed oils? Even more concerning, approximately 60% of U.S. adults are living with at least one chronic disease, and roughly 40% have two or more. These conditions—including obesity, type 2 diabetes, cardiovascular disease, fatty liver disease, and many other chronic illnesses—not only affect quality of life, but are estimated to account for approximately 90% of the nation's annual healthcare spending. As rates of chronic disease continue to rise, an important question remains: What changed? While many factors have likely contributed to the modern metabolic health crisis, some researchers believe one dietary shift deserves much closer attention—the dramatic increase in industrial seed oil consumption over the past century. Seed Oils vs. Other Vegetable Oils The terms seed oil and vegetable oil are often used interchangeably, but they are not exactly the same. Healthy cold pressed vegetable oils vs industrially processed seed oils. Chose wisely! Oil seeds Seed oils are extracted from the seeds of plants, including soybean, corn, canola, sunflower, cottonseed, and safflower. Complete list of seed oils Other vegetable oils—such as olive, avocado, and coconut oil—are derived from the flesh of fruits rather than seeds. Technically, all seed oils are vegetable oils, but not all vegetable oils are seed oils. The term "vegetable oil" is often used as a generic label in processed foods and often reflects marketing choices rather than precise botanical definitions. One of the most outspoken researchers on this topic is Dr. Chris Knobbe, a practicing ophthalmologist who has spent more than a decade studying the relationship between seed oils and chronic disease. To better understand his findings and perspective, we recommend the following interview conducted by Dr. Eric Berg. ⚠️ Disclaimer: This interview, presented by Dr. Eric Berg, is provided for general educational and informational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease, nor should it replace professional medical advice. Time stamps: 0:00 Welcome, Dr. Chris Knobbe! 0:18 Seed oils vs. sugar 4:44 Diabetes and seed oils 12:36 Seed oils and nutritional deficiencies 14:12 The history of seed oils 17:49 Seed oils and junk food 25:44 How to eliminate seed oils from your diet 27:13 Corn oil and dent corn 30:06 The cost of healthy food The Seed Oil Crisis: What Dr. Knobbe Discovered Dr. Chris Knobbe has spent more than a decade researching industrial seed oils and their relationship to chronic disease. His work focuses on a striking observation: as seed oil consumption increased throughout the 20th century, rates of obesity, type 2 diabetes, cardiovascular disease, and many other chronic illnesses rose alongside it. While many factors have changed in the modern food environment, Dr. Knobbe believes the dramatic increase in industrial seed oil consumption deserves far more attention than it has received. A Look at the Numbers The historical trends are difficult to ignore: Between 1922 and 1987, sugar consumption remained relatively stable. During the same period, obesity increased by approximately 600%. Vegetable oil consumption rose from about 78 calories per person per day to nearly 500 calories per day. By 2010, the average American was consuming roughly 80 grams of seed oils daily. Today, an estimated one-third of the calories consumed by the average American come from seed oils. For Dr. Knobbe, these trends raise an important question: If seed oils were introduced as a healthier alternative to traditional fats, why have rates of obesity, diabetes, cardiovascular disease, and other chronic illnesses continued to climb as their consumption increased? How Do Seed Oils Affect Metabolic Health? According to Dr. Knobbe and other researchers, excessive consumption of industrial seed oils may contribute to metabolic dysfunction in several ways. Mitochondrial Stress Mitochria are the energy-producing engines of the cell. Some researchers believe excessive consumption of omega-6-rich seed oils impairs mitochondrial function, reducing the body's ability to efficiently produce and utilize energy. Oxidative Damage Polyunsaturated fats are more susceptible to oxidation when exposed to heat, oxygen, and light. Excessive oxidation contributes to cellular stress and chronic inflammation. Nutrient Dilution Seed oils provide calories but relatively few vitamins, minerals, or other nutrients. As highly processed foods replace nutrient-dense foods, overall diet quality declines. Why Are Researchers Concerned? Dr. Knobbe's research examines the potential role of industrial seed oils in the rise of many chronic diseases—not only obesity and diabetes, but also cardiovascular disease, cancer, autoimmune disorders, and other conditions associated with chronic inflammation and metabolic dysfunction. A growing body of research has explored potential links between excessive omega-6 intake, chronic inflammation, and a wide range of modern health conditions. The following are among the most frequently discussed health concerns associated with excessive seed oil consumption. 🍩 Obesity America has some of the highest rates of both obesity and seed oil consumption in the world. Some researchers believe excessive omega-6 intake may contribute to metabolic dysfunction and fat accumulation, particularly when combined with highly processed foods. ❤️ Heart Disease For decades, consumers were encouraged to replace traditional fats with vegetable oils marketed as "heart healthy." 💉 Type 2 Diabetes Research suggests that diets high in seed oils may influence metabolic pathways associated with insulin resistance, obesity, and type 2 diabetes. 🧬 Cancer The ratio of omega-6 to omega-3 fats in the modern diet has shifted dramatically over the past century. Researchers believe this imbalance may contribute to chronic inflammation, a process associated with many chronic diseases, including certain cancers. 🧯 Autoimmune Disorders An excessively high omega-6 to omega-3 ratio may contribute to inflammatory processes associated with certain autoimmune conditions. Together, these concerns have led researchers such as Dr. Knobbe to call for a closer examination of the role industrial seed oils may be playing in modern health. Time for a Food Reset Industrial seed oils are now common ingredients in: Fast food Restaurant frying oils Packaged snacks Frozen meals Salad dressings Processed foods If you are concerned about your intake: ✅ Reduce fast-food consumption. ✅ Limit highly processed packaged foods. ✅ Read ingredient labels carefully. ✅ Ask restaurants what oils they use for cooking and frying. ✅ Cook more meals at home whenever possible. When cooking at home, consider using: Butter Ghee Beef tallow Bacon fat Cold-pressed olive oil Avocado oil Coconut oil Focusing on whole, minimally processed foods is often the simplest way to reduce exposure to industrial seed oils. Some researchers believe excessive omega-6 intake may contribute to metabolic disruption and fat accumulation, particularly when combined with highly processed foods and excess calorie consumption. The Bottom Line If chronic disease is the epidemic of our time, many researchers believe industrial seed oils deserve closer scrutiny. Reducing reliance on highly processed foods and becoming more aware of the fats used in everyday cooking may be one practical step toward improving long-term metabolic health. Learn More To explore Dr. Chris Knobbe's research in greater detail, visit his website and YouTube channel: YouTube Channel Website Wishing You Good Health Thank you for taking the time to explore this topic with us. At Comfort Keto, we believe that understanding what goes into our food is one of the most important steps toward making informed decisions about our health. Whether you agree with every perspective presented here or simply leave with a few new questions to explore, we hope this article encourages you to look more closely at the foods you eat and the ingredients they contain. To your health, Chef Janine.

For decades, we have been living through a metabolic health crisis—one that has steadily driven obesity, type 2 diabetes, infertility, depression, and other chronic diseases to levels rarely seen before in human history. 🔥 What's Really to Blame? For much of this time, the public was encouraged to follow dietary recommendations that promoted low-fat eating, discouraged saturated fats, and increasingly replaced traditional foods with highly processed alternatives. Consumption of the following became commonplace: Processed grains Refined sugars Industrial seed oils Sugar-sweetened beverages Ultra-processed foods Meanwhile, rates of obesity, insulin resistance, type 2 diabetes, fatty liver disease, cardiovascular disease, infertility, depression, and other chronic illnesses continued to rise. Many researchers now believe these dietary shifts have played a significant role in the deterioration of metabolic health and the growing burden of chronic disease seen throughout much of the world. This isn't accidental. It's incentivized. As traditional foods were replaced by increasingly processed alternatives, rates of obesity, diabetes, fatty liver disease, and other chronic illnesses continued to climb. 🧬 The Next Generation at Risk Perhaps the most heartbreaking consequence of this metabolic health crisis is its impact on our children. 👶 Nearly one in four children meets the criteria for prediabetes. ⚠️ Approximately 40% are overweight or obese. The next generation is paying the price for decades of misguided dietary advice, flawed food policies, and a food system that prioritizes profits over health. The Dhru Purohit Podcast: A Conversation with Calley Means In a recent episode of The Dhru Purohit Podcast, health advocate and entrepreneur Calley Means discusses the growing metabolic health crisis, the influence of large food and beverage companies on public policy, healthcare incentives, and the dietary recommendations that have shaped eating habits for decades. He also explores why chronic disease continues to rise despite unprecedented healthcare spending and growing public awareness of nutrition. If you are interested in understanding the connections between nutrition, chronic disease, healthcare, and public policy, this episode is well worth listening to. Topics Discussed Food industry influence Ultra-processed foods Nutrition and mental health Healthcare incentives Ozempic Cancer and chronic disease Reclaiming metabolic health TrueMed and FSA/HSA reform About Calley Means Calley Means is a graduate of Stanford University and Harvard Business School. Earlier in his career, he worked as a consultant serving major food and pharmaceutical companies before becoming one of the most outspoken critics of the systems he believes contribute to chronic disease epidemic. He is the founder of TrueMed, a company working to expand the use of FSA and HSA funds for health-promoting products and services. Alongside his sister, physician and metabolic health advocate Dr. Casey Means, Calley Means is also coauthor of Good Energy, a bestselling book that explores the connection between metabolic health, chronic disease, and the concept of food as medicine. Follow Calley Means Calley’s daily newsletter. Twitter @calleymeans Instagram @calleymeans Sign up to Dhru's FREE weekly newsletter to improve your health. Understanding FSA and HSA Accounts One of the more practical topics discussed in the podcast is TrueMed's effort to expand the use of health savings accounts for health-promoting products and services. To understand how this works, it helps to know the difference between two common healthcare savings accounts available in the United States: Flexible Spending Accounts (FSAs) and Health Savings Accounts (HSAs). Both allow you to set aside pre-tax dollars to pay for qualified healthcare expenses, potentially reducing your overall healthcare costs. FSA (Flexible Spending Account) Offered through employers Often subject to "use-it-or-lose-it" rules Covers medical, dental, vision, and sometimes dependent care expenses Does not require a high-deductible health plan (HDHP) HSA (Health Savings Account) Available only with a qualifying high-deductible health plan (HDHP) Funds roll over from year to year Money can be invested and grow tax-free Covers a wide range of qualified medical expenses Benefits of Both Both FSAs and HSAs: Use pre-tax dollars, helping reduce taxable income Can help pay for prescriptions, doctor visits, and other qualified healthcare expenses May be used for certain health-related purchases when supported by an eligible healthcare provider As discussed in the podcast, companies such as TrueMed are working to broaden awareness of how these accounts can be used to support preventive health and lifestyle interventions, rather than focusing solely on the treatment of disease. The Takeaway The solution to the metabolic health crisis will not come from medication alone. It requires education, personal responsibility, informed choices, and greater access to real, nutrient-dense food. The more we understand how food, lifestyle, and metabolic health are connected, the better equipped we are to take control of our health and change the trajectory of this crisis. Thank you for taking the time to learn, question, and invest in your health. Small, informed choices made consistently over time can have a profound impact on your future well-being. Until next time, eat well, stay curious, and never stop taking ownership of your health. To your health, Chef Janine.