20181023 Keto Blog Illusion pic 1

What does illusion have to do with food you may be asking?  More than you might think! Learn more in today’s "Your Keto Journey"© post.

 Let’s start at the beginning. Some definitions of the word illusion are:

1. Erroneous understanding of reality

2. Mistaken perception

3. Delusion

4. Being deceived

5. Something that causes us to be deceived

 You get the idea. Illusions that seem to work well for food are a combination of things that happen almost simultaneously to cause us to believe that food(s) are good for us.  Some of these include good advertising, great pictures of good looking food and pleasurable words to describe food.  You see this on menus and creative advertising nearly everywhere you go.

One of the oldest deceptions in the book is to literally sugar coat items. Think about it a moment. Sugar coatings or crusts are found on nuts, bacon, toast, coffee beans, ECT.  How many items on a menu have you found to be sweetened up?  Ask yourself: Do I need this?

Remember that old commercial jingle about not being able to eat just one? Well, it’s true for sugar coated items as well as salted items. It seems that we have found it important to eat less salt, but not to reduce our sugars until we become diabetic.

I challenge you to find one complete entrée on a menu that does not have some form of sugar in it. Those of you who are suffering with diabetes already have intimate knowledge of this as well as well as which foods turn into sugar in the body.

Think carbohydrates to answer this question. What foods turn into sugar in your body?  (Carbs!)  

Carbs that produce the highest amounts of sugar rapidly are called high glycemics.

Some high glycemic foods are bread, pasta, potatoes and rice. Because of that, many cereals, fruit juices, white bread and white potatoes should make it to your No-No food list.

There are several factors that contribute to high glycemic food: 

A. The amount and type of processing.

Another way to say it is: foods that you digest more easily and quickly. It has been found that whole wheat breads are about equal to white bread on the glycemic index. Another example is fruit juice which has a higher glycemic level than whole fruit.

 B. How long your food is cooked.

 For example, pastas cooked until soft have a higher glycemic index then al dente cooked pasta. Yet, which is more popular?

 C. The type or origin of food may be a factor.

 It is reported that short grain white rice has a higher glycemic level than brown rice and long grain white rice.

D. Combination of foods together.  

Let's use oatmeal as our base example.

OK, Oatmeal can be good for you – but not pre-packaged or instant. (These often have added sugars and salt).

-Limit what you add to your oatmeal, like dried fruit, sugar, honey, brown sugar or syrup.

-Use water or low–fat skim milk to cook oatmeal and not cream or whole milk.

-You may add nuts like pecans, walnuts or almonds. (plain uncoated nuts)

-You can also add berries, low-carb Greek yogurt or even hard-boiled eggs.

-Cinnamon is also a good additive for oatmeal.


So what illusions have you been reminded of today? 

1. Whole wheat breads are better for you than old fashioned white bread. (No)

2. Eggs are bad for you, but fruit juice and toast in the morning for breakfast are OK.  (No - Eggs are good for you-especially the yolks.)

3. Gluten free pasta made with white rice flour is good for you.  (Not really.)

4. Dried fruit is good for you. (No)  Read your labels as some dried fruit can be high in carbohydrates.

Consider – what you’ve come to believe about foods.

Just because - an idea or belief is popular, does not make it true.

How many More people are suffering from diabetes and inflammatory diseases today than ever before?

 Some facts about high glycemic foods:

1.Regularly eating a lot of high glycemic level foods can cause insulin resistance.

-Insulin converts your blood sugar into energy.

-Insulin resistance leads to type 2 diabetes.

 2. If you work out, go to the health club, go for a morning walks or check your BMI (body mass index), you will notice two things. If your diet consists of a lot of high glycemic foods – your BMI goes up.

 -Even if you eat a lot of low glycemic foods, your BMI can rise due to large portion size, which means you are taking in more calories than you are burning.

 3. High glycemic foods can affect your heart. This is otherwise known as cardiovascular disease. It is reported that eating high glycemic level foods increases your risk of cardiovascular disease by 23%.


This doesn’t mean you cannot eat high glycemic foods.

 It does mean :

-You should eat more foods that fall into the low and medium glycemic range.

-You must pay attention to your portion size when eating.

-When you do eat high glycemic foods, try not to add any additional sugar, carbs, highly processed or longer cooked foods to it.

-Eat your non-instant, non pre-packaged oatmeal without using whole milk, dried fruits, syrups, brown sugar or honey.


* Challenge yourself to look at the next restaurant menu through your new lens from this blog.  This can help you make healthier eating choices and stay clear of food illusions!


 Share this blog with someone you love and care about.  I’m here for you!

 Good Day, Good Week and Good Health to you all!

Always See and be Thankful for good results.  No matter what size they are.  One of my own sayings of Encouragement to Self is this:   


If you loved this blog post, get the next one by getting your name on the Your Keto Journey Blog list.  Don't miss out on Encouragement, Love and good information.  Also, get your free Keto Pizza crust recipe just for signing up for this blog!

Visit www.KatHeil.com and check out the “Resources” page.

I also highly suggest you read “Dr. Colbert’s Keto Zone Diet” book.  If nothing else, borrow the book from your local public library.  If they don’t have it, ask them to get a copy that you may borrow.

Share your experiences, good or bad, with your Keto family here at www.YourKetoJourney.com.  Scroll down and leave your comment.

Share this blog with someone you love and care about.  I’m here for you!

Good Day, Good Week and Good Health to you all!

See you next time!