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Lettuce Crunchwrap
Cardiovascular Risk Factors on a Ketogenic Diet in Type 2 Diabetes
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This crunchwrap features seasoned beef, cheese, and creamy sauce all wrapped in crisp iceberg lettuce and seared in butter for that golden, satisfying crunch.
One-year intervention showed broad improvements in metabolic markers
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Ingredients
6 oz ground beef
1 Tbsp butter or tallow (for cooking)
½ tsp chili powder
¼ tsp garlic powder
¼ tsp cumin
Salt and pepper, to taste
For the Crunchwrap Filling:
¼ cup shredded cheddar cheese
2 Tbsp sour cream
1 Tbsp salsa or chopped tomatoes
1 Tbsp chopped pickled jalapeños (optional, for kick)
1 large iceberg lettuce leaf (or use 2 overlapping leaves for durability)
To Finish:
1 tsp olive oil (for finishing)
Optional: chopped cilantro or green onions for garnish
Macronutrients
(makes 1 serving)
Protein: 42g
Fat: 45g
Carbs: 4g
Preparation
Heat butter or tallow in a skillet over medium-high heat. Add ground beef, breaking it up as it cooks. Season with chili powder, cumin, garlic powder, salt, and pepper. Cook until fully browned and no longer pink. Set aside to cool slightly.
Lay the iceberg lettuce leaf flat. In the center, layer: cooked beef, shredded cheddar, sour cream, salsa or chopped tomato, and (Optional) pickled jalapeños.
Carefully fold the sides of the lettuce inward over the filling like a burrito or wrap. If the leaf is too thin, use a second leaf to reinforce the base.
Place on a plate, drizzle lightly with olive oil, and garnish with herbs if desired. Eat immediately for the best texture.
In this 2018 study, Bhanpuri and colleagues tested a continuous care model using carbohydrate restriction to induce nutritional ketosis in people with type 2 diabetes. Over one year, participants showed major improvements in metabolic markers, including better blood sugar control, lower triglycerides, higher HDL, reduced inflammation, and lower blood pressure, along with reduced medication use, while the control group showed no meaningful changes.
More detailed lipid markers also improved, including fewer small, dense LDL particles and larger LDL size, while total LDL particle number and ApoB remained unchanged. LDL cholesterol increased (~10%), highlighting a disconnect between traditional cholesterol measures and overall metabolic risk.
260329 28:22 GHD Sit-ups*