Are you confused by the “official” statements about what you should do to improve your health? If you say yes to this, you will not be alone. Seems every week we get told something different. Well, some of this is because healthcare is dynamic, so, what we knew to be true before, may no longer be true, based on what we have recently learned. Let’s face it our bodies are incredibly complex.
But, how to do weed through all the conflicting information out there, about your health and nutrition? Today I thought I would give you a bit of a down and dirty on how to decide if the health article you are reading is a reliable source of information.
The very first things I look at is:
Who is doing the study, do they have an agenda (example: well-known cardiologist says Keto not healthy, happens to be Vegan and promote that as the healthiest lifestyle)?
Who funded this study? Now, every article from a reputable journal will have a declaration at the bottom about the authors, that typically states that the researchers had no vested interest in the outcome of the study. These are just words to me. Instead, I look for information that discloses funding sources (harder to find, but usually if you are determined you can find it).
If its a nutritional study that was funded by a pharmaceutical company, or one of the major food industries, well, I am now skeptical of the studies conclusions.
If it is an independent study, I am much more likely to accept the conclusions.
Either way, in every study, take the time to read through the confusing parts about what they did, how many people were part of the study, or was it a study of other published studies? Was there a mix of people, was it a double blind study (meaning one group gets something the other doesn’t, but they don’t know which group is which)? If the study is restricting a particular food, how long and how much was it restricted, before the researchers drew conclusions?
A really big point to consider when looking at these studies, is: Does the results of the study, demonstrate an actual cause and effect relationship (this means no matter who repeats the study in the same way, they will get the same result), or is it really only a possible correlation, with other contributing factors (this means, you can not apply the results as a general rule to the majority of similar situations). Example: A study results in 90% of the people in the study having a specific result, but when you look at the study you see that all of the participants in the study were of one gender, or race. This calls is a correlation, because you don’t know if what you were restricting was the cause of the study results, or if it was the restricting it for that gender or race.
If you choose to skip all the confusing specifics used in a study and just jump to the researcher’s conclusion statements (I know many who do this to save time), reflect on the first considerations of who is funding. Because, even conscientious researchers can unintentionally “soften” the results, to maintain funding for their research projects.
The reality is that marketing (even articles about health) allows misleading verbiage. It’s no different that reading a food label. You simply can’t take things at face value.
I hope this helps.
I thought since this is such a devilishly complex subject, I would post a heavenly alternative, so Angel Food Cake it is!
I added some fresh raspberries between the layers, if you do this too, be sure to add the berries to your total macros.
Just wanted to add another idea update for this recipe. I made the cake into cupcakes, and piped a bit of the lemon filling into each one, then topped with a bit of meringue, which I toasted lightly under the broiler on low, for these little lovelies-Lemon Meringue Cupcakes:
Keto Angel Food Cake
The one pictured is a double recipe as I wanted to layer it.
- 6 egg whites (save yolks for filling if using)
- 1/2 tsp cream of tartar
- 1/8 tsp sea salt
- 1/2 tsp vanilla
- 1/2 cup keto friendly sweetener
- 1/2 cup egg white protein may substitute whey protein isolate
- 2 tsp baking powder
Preheat oven to 325° F. Grease springform pan
Separate egg whites and yolks, adding white to mixer bowl with whisk attachment. Add cream of tartar and beat on high until stiff peaks form, add vanilla
Sift together dry ingredients and fold into egg whites. You can also gradually add to whites with mixer on lowest speed. Important! if you mix in make sure to only add a little at a time, into whites; or you will flatten your batter
Add batter to prepared springform pan
Bake 40-50 mins. Cake should be golden and spring back when top is touched, and should not be "jiggly". knife to center will come out clean.
If slicing to add layers and filling, allow to cool
The macros are per slice without toppings or berries, based on 12 servings.
total fat 1 g
net carbs 0.5 g
protein 9.4 g
Keto Lemon Filling
- 6 egg yolks
- 4 oz cream cheese-softened for dairy free substitute with non-dairy cream cheese spread such as Kite Hill brand
- 3/4 cup keto friendly sweetener
- 1/4 cup lemon juice
- 1/2 cup heavy whipping cream for dairy free substitute coconut cream
- 1 tbsp gelatin
Mix all ingredients except gelatin well, then add to a saucepan over medium low heat, stirring constantly
Once mixture becomes hot, sprinkle gelatin over the top
Continue stirring over low heat until mixture begins to thicken, then remove from heat and allow to cool to room temperature before spreading between cake layers, or using as donut filling. Mixture will continue to thicken as it cools.
If using as a pie filling, increase gelatin to 1 1/2 tbsp and fill the pie shell immediately while mixture is still hot.
If adding berries be sure to increase the macros accordingly. Based on 12 servings
total fat 9.6 g
net carbs 0.8 g
protein 2.7 g