Video

Transcript

i’ll show you how to make a homemade

protein bar that’s really delicious and

it’s very easy to make and you can

actually keep it in the refrigerator or

the freezer

and then take it out when you need it

and have it right after a meal so if you

wanted to learn how to make that you can

fast forward to that section at the end

of this video but i want to spend a

little bit of time on something very

very important that has to do with

reading labels and really identifying if

something is healthy or not now when we

talk about keto friendly all we’re

talking about

is is that product less than 50 grams of

carbohydrate it has nothing to do with

the type of

carbohydrates okay as long as you’re

below 50 grams of carbs you’re good even

if those carbs are sugar if it’s less

than 50 grams it’s keto friendly but i

want to differentiate healthy keto from

just keto

friendly because i believe that some of

these keto friendly products are

not safe because you should really know

some of these ingredients that they’re

sneaking in these different products so

i’m going to show you uh this one right

here um you’ll see this lilies no this

is not a protein bar but it’s lily’s

crispy rice

dark chocolate bar okay so it says here

certified gluten free

it says

stevia sweetened no sugar added boy that

sounds pretty good

less sugar sweet life

but the most important thing to do is to

look at the ingredients underneath

the supplement facts this thing right

here you read that right there and it

says unsweetened chocolate chicory root

which is fine

and then they get into dextrin what is

dextrin that’s a synthetic

fiber and then it has erythrotol then we

have cocoa butter organic

crispy brown rice okay what is that well

it’s organic brown rice and organic rice

syrup okay

that is not a healthy keto okay so

right there you don’t want to consume

this product now unfortunately a lot of

the stevia products like stevia in the

raw for example

has this filler of maltodextrin

maltodextrin as i talked about in a

recent video is probably one of the

worst ingredients that you can

consume because how it’s rated on the

glycemic index is like way way higher

than actual sugar it’s like between i

think 106 and 136 okay and sugar is like

74. so it will really spike your blood

sugars

now there’s a couple other ingredients i

want to bring your attention to

a lot of these new

synthetic fibers

or man-made fibers that are not really

from

food like you would think

are now being promoted as helping your

blood sugars

like the like the soluble corn fiber aka

resistant

maltodextrin so this is really confusing

to people because you have the

maltodextrin which is like the

sugar which by the way is not listed

under sugars it’s just classified as a

carbohydrate

now being called a resistant

maltodextrin okay

so basically what they do is they’re

changing the chemistry

of the carbohydrate being a

polysaccharide to a fiber there’s not a

lot of research that you can find on

this

it’s a fairly new thing that was created

and so i don’t know about you but i

don’t like to jump into this new

ingredient that’s synthetic and that’s

highly processed with certain chemicals

and solvents and high heats and then

think it’s really really safe until all

the safety studies have been done and

maybe a long-term study to really see

is it really safe

i mean we already know the regular

molten dextrin is really bad

this new resistant

maltodextrin

the jury is not out yet because it’s a

very new product but the problem is if

you label it as the soluble corn fiber

you don’t even know it’s resistant

maltodextrin and they also have another

one that’s called tapioca starch

or corn starch well that’s also

resistant maltodextrin

so they can make maltodextrin on a lot

of things they can make it out of corn

wheat potato

all sorts of things

and so i’m going to highly recommend

that you avoid anything with soluble

corn fiber

tapioca fiber

maltodextrin resistant maltodextrin

as well as dextrin and dextrose

and other sugars

now let’s talk about just these these uh

bars that you would buy right they may

be protein bars or just

it might be keto friendly bars let’s

start with

ideal protein i don’t know if you’ve

heard about that company but

if you read the label

the first ingredient is soy protein

isolate that’s a

a very processed

fractionated protein product

with hexane which is a solvent and it’s

just not a natural type of protein that

i would want in my body and they also

use maltodextrin sucralose which is the

type of sugar that they added a chlorine

molecule and there’s a lot of

issues with that type of sugar so i’m

not going to recommend that and then

they also use modified cornstarch right

in the so-called weight loss

bar not to mention synthetic vitamins so

the quality of ingredients is so low

it is definitely not considered healthy

keto ideal protein

is a program with packaged foods

you can have snacks so they’re not doing

an imminent fasting it is low carb but

the quality of carbs

are not what i consider quality and it’s

low fat so you may lose weight for sure

but from my observation you’re not going

to look that healthy

and they have like these different

phases phase one two three and four and

phase four is basically a maintenance

where you you can start to

bring back in these carbohydrates so i

really don’t even understand the concept

because you’re gonna

do this lose the weight and then you’re

gonna go back to your old ways well i

mean i think people think if they get

the weight off then they’ll just keep it

off right well not if you go back to

what you’ve been eating

so

if you haven’t heard this philosophy yet

i’ll say it again it’s not lose weight

to get healthy it’s get healthy to lose

weight and the way you get healthy is

you

consume healthy ingredients

all right now let’s talk about slim fast

now there’s two different

types of products that slim fast is

putting out there right now

they’re regular weight loss products and

then they have the keto products okay

now of course the regular slim fast

products are just loaded with sugar and

and really poor ingredients but their

keto products also have some ingredients

that i don’t like

and i’m going to list them right now iso

malto

oligosaccharides okay

from tapioca that’s one of their

ingredients at one time i did recommend

it but i don’t recommend it anymore

because it was spiking people’s blood

sugars and of course they also use the

soluble corn fiber

and just so you know the reason why they

use it is because it really

helps the texture of that product and

then they add some tapioca starch

or corn starch and then we have the

quest bars okay now in the quest barks

they have the soluble corn fiber again

right which is resistant maltodextrin

and they also use a sweetener called

sucralose which is a sugar that has an

extra chlorine molecule which creates a

lot of other issues which i will have to

do a video on that topic at some point

and then lastly okay the atkins bars

okay the atkins bars wow if you take a

look at those ingredients

you have

polydextrose okay which is a

sugar that’s very high in the glycemic

index they put in maltitol as a

sweetener it’s the worst sugar alcohol

that you can use it’s definitely going

to spike your blood sugar so the next

time you buy a keto friendly bar read

the ingredients okay before you buy it

now this next part is very very

important especially if you haven’t seen

my last video on maltodextrin

but in the way maltodextrin is

classified is not

as a sugar it’s classified as a total

carbohydrate so

this is a little loophole that certain

companies use when they say that less

than one gram of sugar because the

maltodextrin is not classified as sugar

it’s a carbohydrate so you’re not going

to find it in the sugar

amounts

so that also goes with corn syrup okay

so you can have corn syrup and lots of

maltodextrin and be less than one gram

of sugar regardless of how much of that

is in the product it’ll be under the

carbohydrates but not the sugar that is

why reading this label especially the

sugars right here

it’s not as important as reading the

type of carbohydrate or sugar which is

down here in the ingredients

all right let’s now dive into how to

make your own protein bars okay so this

is the ingredients okay you’re going to

be eating a bowl and you’re going to mix

these ingredients together and then

you’re going to form these little bars

and then you’re going to put them in the

freezer okay in the freezer now you

could also put them in the refrigerator

if the freezer is too solid i like to

keep them in the freezer and i don’t

consume these as a snack i consume them

as a dessert after a meal and they’re

quite delicious

all right here’s the recipe number one

you can use one stick of butter now

i would use kerrygold and if you don’t

want to use the butter you can use a

half of a cup of either coconut oil

or coconut butter number two you’re

going to use two tablespoons of a really

good sweetener like

xylitol or

erythritol

i want to bring up your awareness on

this one point

when you look at some of the keto

sweeteners

like stevia and the raw for example they

put a lot of maltodextrin

so

because certain sweeteners like monk

fruit and stevia are super concentrated

super sweet way more than sugar a lot of

times they’ll add a filler to it and the

filler they usually use is either

you know maltodextrin or dextrin

so again start reading the labels

to make sure that you get the version

that doesn’t have these added things in

it

all right now you’re going to add some

protein you’re going to add

one cup

of either

coconut flour

okay or

whole egg protein powder okay you can

get that online

that would be my best option

or

whey protein powder okay so that’s three

ingredients we’re gonna go two more

ingredients the fourth one is nuts i

like to use crushed pecans but you can

use crushed walnuts

peanuts almonds whatever nut you want to

use i usually put a cup in a baggie and

i’ll take like a rolling pin and i’ll

just kind of crush the nuts or i’ll take

a little hammer and pound them so it

crushes the nuts and then i’ll take that

and put it in the bowl all right last

ingredient would be one cup of chocolate

chips now again you’re going to have to

read

the ingredients of the chocolate chips

there’s a couple really good brands that

i would recommend

the keto factory brand chocolate chips

are good because they don’t have any

hidden maltodextrin you have a people’s

keto company brand

you have lily’s bran chocolate chips

those are the semi-sweet baking chips

and then you have netivo which i really

like their chips because

it’s just unsweetened chocolate with

allulose okay which is not a sugar

alcohol but it’s a

type of sugar that is very low on the

glycemic index

okay so those are the five main

ingredients but we’re going to also add

some minor ingredients i’m not going to

count those as major ingredients you’re

going to put a pinch of sea salt into

this and then also one teaspoon of

vanilla extract okay

you’re going to mix this really well

okay and then you’re going to get a

cookie sheet with some wax paper and

then start forming these little bars

and then you’re going to put it right in

the freezer okay within about probably

three or four or five minutes it’s going

to be pretty hard and then you can

actually take it out if you don’t put in

the freezer or the refrigerator it’s

going to melt on you because of the

butter or the coconut oil i’ve learned

from my own mistakes

i keep them in the freezer and then i

take it out i don’t know maybe five

minutes before i’m going to eat it and

then i will eat it right after a meal

all right so now that you have know how

to make your own protein bar i think a

really good video for you to watch would

be the one on maltodextrin i just

mentioned which is titled the worst

ingredient in the world check it out

right here