Blood Sugar Friendly Fat Bombs

Keto is trending and I am enjoying the ride. I’ve always been low carb, but in the last year I have been increasing my fat and moderating my carbohydrates and protein intake. Why? I want and deserve steady blood sugar control and this way of eating is proving to work for me, and as an added bonus I am leaning out. As someone with type 1 diabetes, I have to calculate everything that goes into my mouth and marry it with insulin. It’s a challenge, some days breezier than others, but since eating a fat dominant diet and toying with intermittent fasting (usually just 13 hours overnight) it’s been even easier to go about my life without blood sugar spikes or drops getting in my way. This path isn’t for everyone, but if a ketogenic diet is something you are interested in, make blood sugar control the target and goal. Above all, listen to your body and intuition to decide if it’s fitting or not.

This month I have been whipping up the below recipe and pairing it with my lunch or dinner. It’s delicious and my toddler Declan has been asking for “coconut balls” daily. This recipe was inspired by the blogger over at Empowered Sustenance. 

KSW Fat Bombs:

  1. Start with soft coconut butter. If mine is solid, I will remove the lid from the coconut butter jar and microwave it for 30 seconds.
  2. Line a baking sheet with parchment paper or use a cupcake tray. I have a mini cupcake tray and they are perfect for making this recipe into bite-sized balls.
  3. In a bowl, combine the coconut butter and collagen. Add the honey.
  4. Add the coconut oil, and if you find the recipe to be too solid, feel comfortable adding another teaspoon of coconut oil.
  5. Add the vanilla and a pinch of salt.
  6. Using a spoon create small balls and place them on the baking sheet or individually in a cupcake tray. Place in the fridge for 30 minutes before eating.


Related Topics:

What Are Amino Acids And Why Are They Good For You?

Who Should Try the Keto Diet?

Ketogenic Diets

First and foremost, let me start off with saying ketosis and ketoacidosis (DKA) are two very different things.

Diabetic ketoacidosis (DKA) is a potentially life-threatening complication in patients with diabetes, predominantly in those with type 1 diabetes. DKA results from a shortage of insulin; in response the body switches to burning fatty acids and producing acidic ketone bodies that cause most of the symptoms and complications.1 An example of how someone with diabetes, such as myself, can be in a state of ketoacidosis is say when my insulin pump has problems delivering me insulin due to a kink in the site (connection on my body) or blood in the tubing and therefore the needed insulin is not getting in my body.

Ketosis or a ketogenic diet, on the other hand, is a high-fat, adequate protein, low-carbohydrate diet forcing the body to burn fats rather than carbohydrates, thus a fat burning mode.

Medical professionals are using ketogenic, carb restricted diets to:

And many people have discovered that a ketogenic diet is a very effective tool for regaining health, losing excess weight and building a muscular, healthy body. Among those having success with ketogenic diets includes low carb advocate, Jimmy Moore, which he has published these 12 foods to serve him well for his nutrition ketosis objective.

Furthermore, a client has agreed to share his regime when he dabbles with ketosis and it looks  something like this:

Pre-Breakfast – Start off with a huge glass of ice cold water, along with fish oil, magnesium, Vitamin C, D, and zinc to help with inflammation (this helps a ton with recovery for tough work outs)

Breakfast – Another glass of water to start meal, huge bowl of spinach, some tomatoes (sometimes I get lazy and just eat spinach), 3 slices of bacon, a sausage patty, and 2 eggs.

Post-Breakfast – Cup of coffee, no cream. Stevia.

Lunch* – 1 Large glass of water along with the supplements in Prebreakfast. 2 Salmon patties or some sort of protein, maybe steak or chicken thighs (I don’t use breasts as they don’t contain enough fat). If its a lean piece of meat, I cut up a half avocado to get some fat content in, OR and don’t hate me for this, I put mayo, and a big bowl of spinach.

Snack – Usually some beef jerky or pork rinds… hahahahaha

Pre-Workout Drink – BCAA’s, Protein Whey and Creatine. It helps me with recovery.

Post Workout Drink – Same as above.

Dinner – Same as Lunch*.

Additional comments: IF I work out, the meal immediately after, if its either lunch or dinner, I cut out the spinach, as I’m looking for two sources of fuel at this point: Fat and protein. That’s about it. Its a pretty Spartan diet but not changing it helps me stick to it. I use this mainly prior to competitions where I have to lose weight to make a certain weight class in a healthy manner. My BF percentage goes down a ton and my energy levels go way up.

An important thing to note though is that I don’t stay on this diet ALL year. 

If you are interested in implementing a ketogenic diet the Ketogenic Diet Resource website has some detailed advice.