keto spices to avoidketo spices to avoid

Other great sources of healthy fats are small fatty fish (like mackerel and sardines), avocado oil, pasture-raised egg yolks, and avocado-based mayonnaise. Stevia is a natural sweetener with health benefits. Horseradish Many registered dietitians arent a fan of keto because it may lead to nutrient deficiencies. 2005-2023 Healthline Media a Red Ventures Company. Aioli 12. Your smoothies should be mostly veggies, healthy fats, protein like collagen powderor nut butter, and sugar-free liquids like almond milk or hemp milk. A ketogenic diet is one that is high in fat and low in carbohydrates. While the long-term health effects of these drinks are controversial, an occasional one likely isnt harmful (25, 26, 27). Not only they are great for cooking but they are also great to season salads. But when it comes to health, our priorities change. Want to know more about other keto-friendly foods? LeanBean -Ketogenic diet pill exclusively for women. They're not only keto friendly they also. You can eat the foods you want until you stay in ketosis. Oils and butter, mayonnaise, soy sauce, mustard, ranch dressing, apple cider vinegar, etc. Stay away from factory-farmed fish and pork products, which are high in inflammatory omega-6 fatty acids. Limiting these can cause digestive issues and even micronutrient deficiencies (2, 3, 71, 72). It could also mean a repeat of the keto flu every time you get back into ketosis. Save my name, email, and website in this browser for the next time I comment. $143.83. For competitive athletes and bodybuilders looking to build a large amount of muscle, there might be a need for strategic carb re-feeds. When fruit is dried, its sugar is concentrated into smaller serving sizes. I'm a food photographer and recipe developer with a passion for creating healthier alternatives to all time favorite recipes. While controversial and not for everyone, the keto diet has been linked to weight loss and potential short-term health benefits like improved blood pressure (5). RELATED: 8 of the Best Drinks for People on the Keto Diet. Blending herbs and spices on your own can yield flavorful, keto-friendly seasonings, and you wont have to worry about added sugars or other sweeteners. This famous Trader Joes seasoning blend is one of my favorites to have on a keto diet. These can provide too many carbs or not enough fat and inhibit ketosis. One 12-ounce (372-mL) can of Coca-Cola, for instance, packs a whopping 39 grams of carbs (24). In fact, I have a cinnamon muffin recipe on this site with nearly 0 carbs for each serving. Many common seasonings contain sugar and high carbs that should be a big No on the keto diet. Required fields are marked *. However, the source and quality of your fats are crucial. Reducing your carbohydrate intake is great, but focusing on higher-quality products when budget allows will help improve your health, too, says Clevenger. Ketchup, barbecue sauce, and sweet chili sauce are a few examples of sugar-packed condiments that dont provide much in terms of nutrients or fiber (28, 29, 30). From the Keto flu to low libido, heres how the diet can affect you. If you are just getting started and are stocking your pantry this list is where you should be starting from. Some exceptions are avocado-based mayo and other sugar-free mustard products. Chilis And Hot Peppers. Shake well until fully combined. To limit trans fats, avoid margarine with hydrogenated written anywhere in the ingredients list (36). Mustard 7. Get the Recipe: Bell Pepper Keto Nachos Next Up Craveworthy Keto Desserts 7 Photos We. Seasoning salts are a great way to add more flavor and reduce the number of dry herbs and spices youll need to purchase. Typically on a keto diet, you want to opt for fattier . But if you love cooking mixes remember you can whip up your own seasonings in almost no time and with almost no effort. Nuts, MCT or coconut oil, or unsweetened peanut butter can make this a filling keto-friendly snack, while granola or fruits can increase their carb count. Most people need to stay within 20-30 grams of net carbs per day, depending on your current body composition and activity level. There was even a review done that showed ginger could help with menstruation cramps. (A medium apple has 25 g of carbs, for reference.) Contact Us | If you do slip, heres a handy guide that will help you get back into keto: Cheating on Keto: Heres What Happens & How to Get Back In. Yes, we know they are. Youll have to buy seasonings that are minimally processed and that use whole foods. By subscribing you agree to the Terms of Use and Privacy Policy. I am Olivia Swift. The keto diet is an extremely low carb, high fat diet. Chickpeas Chives Cilantro Collard greens Corn Cranberries & ligonberries Currants, black Flaxseed & flaxseed oil, organic Ginger Grapes and grape juice, red Green onions Herring Horseradish & wasabi Hot peppers Kale Mackerel Mexican oregano Mushrooms, white button & related Mustard Mustard greens Oats Olive oil, extra-virgin & olives Parsley When it seems as if the sole goal of keto is to drastically cut carbs, the rest can feel like an afterthought. PhenQ - Overall Best Keto Diet Pill. RELATED: 11 Health Conditions Keto May Be Able to Help and 6 It Definitely Wont. This homemade paleo and keto pumpkin spice latte is the definition of fantastic! Save Article. are some of the good examples of keto-friendly condiments and seasonings. The only exception to this rule is toasted sesame oil, which should only be used sparingly as a flavor enhancer. Hot Sauce 14. Instead, aim for fresh berries to satisfy your sweet tooth. Fat-rich mayonnaise or whole grain mustard are also good options. Using spices is a quick and easy way to deliver flavor to your meals. So, please dont let large numbers here worry you. There are five types of carbs to avoid on keto: If youre going to get into ketosis quickly, you need to limit your carb intake. Chances are if youre following a ketogenic diet you will need to prepare most, if not all, of your own meals and snacks from scratch, so simply season with salt, says Tucci. This post may contain affiliate links. Basically you heavily restrict carbs, have a moderate protein intake and opt for higher fat meals. Here is the list of keto-friendly spices and herbs that you can use on a keto diet. Seasonings may have more calories and carbs than spices and herbs. Ground meat (Increased surface area increases histamines) Beef (aging process increases histamine) Smoked or processed meats: salami, bacon, ham, sausage. Remember that carbs must be kept very low to remain in ketosis. However, its a spice mix thats SO easy to make at home and you can make sure its free of added sugars. Next, take out a large bowl and measure in the almond flour . Fruit is high in sugar and carbs, so theyre usually a no-go on the keto diet. Ketchup, barbecue sauce, and other condiments, 11. Heres why you need, where to find it, and how to use it. The great thing about spices spices and seasonings in general is that they are a great way of adding flavor and a kick to keto meals. Salt helps to bring out the flavor in spices and herbs in a meal. If you want to use some store-bought spice mix or rub I highly advice you read the ingredients and check the nutritional information to make sure they are working with your nutritional goals. Certain low-carb vegetables like leafy greens, cauliflower, broccoli, Brussels sprouts, asparagus and onions. This is a detailed beginner's guide to the paleo diet. Cinnamon. So what exactly is it about condiments and spices? Any food tastes bland until spices light it up. RELATED: What Are the Health Risks and Benefits of the Keto Diet? There are also some popular keto friendly seasoning recipe links at the bottom of the article. Nonetheless, becausecarbsare in just about everything and fats come in various forms (not all healthy), it can be easy to make mistakes here, especially if youre a beginner to the keto lifestyle. Even though its also made from carb sources, those sugars are converted to ethyl alcohol during the distillation and fermentation process. DISCLAIMER: Information and suggestions on this website are not meant to be treated as a replacement for medical advice. 2. Required fields are marked *. Spices are honestly the best way to make healthy food taste even more amazing and boost their health benefits. Black pepper, basil, oregano, turmeric powder, garlic powder, and powdered ginger are all safe spices on Keto when taken in moderation. I made a list with some of the most popular dried herbs and spices that are a great addition to any kitchen. Turmeric with ground pepper has been known to help with inflammation. Honey and syrups like agave or maple are concentrated sugar. And that means that you have to watch how much you eat even lettuce. 3. Table of Contents Keto Friendly Condiments for A Low Carb Diet What Condiments Are Keto Friendly? Avoid packaged and processed non-ketogenic foods like: Again, beware of packaged foods labeled as low-carb or zero-carb (like diet drinks, sugar-free gums or candy, and other diet products). As your body transitions from a carbohydrate burner to a fat burner, you may experience whats known as the keto flu, or flu-like symptoms (including muscle cramps, nausea, aches, and fatigue) during the first two weeks of the keto diet. If youre not prepared for this feeling, you may think something is drastically wrong and give up the diet completely. Close the breasts and sprinkle with garlic salt and black pepper. 1. (If seafood isnt your thing, you can also take cod liver oil or krill oil.) Chili powder is absolutely keto-friendly. 1. The only way to truly know if a food is keto-friendly or not is to eat it andtest your ketone levels over time. As always make sure to always double check the nutrition label to ensure the ingredients are clean and work for you. After cooking, a dry spiced sugar mix is applied to the outside of the ham and broiled until it forms a crackling glaze (31). Normally our bodies use the glucose from carbohydrate foods for energy but in the absence of glucose, a process called ketosis starts. RELATED: The 10 Best and Worst Fats to Eat on the Keto Diet. Over time, youll get used to knowing which foods you can eat a little of and which ones you should avoid completely. Seasoning salts are also one of my favorite keto friendly spices. The top 5 lowest-carb spices are mustard seed, cumin, mace, coriander, and poultry seasoning. Instead, reach for hot vinegar-based sauces like Tabasco or the spice jar if you want to add more flavor to your food without adding to your daily carb count. Well, if you are on a keto diet, it must be a bit more difficult for you. How to add spices to your AIP diet plan. Sugar-Free Syrup. Sugar-Free Ketchup. On a keto diet, you keep wondering about what to eat and what not to. . Therefore, full fat options are the better choice. While some of these arent as high in carbs as other foods on this list, its easy to eat a lot of them. The top spices everyone should have stocked on their pantry if they are following a low carb diet are: These 5 spices are great for savory dishes as well as for desserts. 1. If youre on the keto diet, following these simple tips can help take the stress out of meals at social gatherings. When you start to eat keto you dont have to give up on flavor, just sugar, and high-carb foods. This can help ward off the risk of nutritional deficiencies that are associated with keto diets long term (16, 17). Try mashed or riced cauliflower as a substitute, or experiment with low carb bread made from eggs, nuts, and seeds. Most of us love seasonings, condiments, and spices to make it tastier and aromatic. Common reduced fat foods that are instead high in added sugars include (41, 42, 43, 44): Also, keep in mind that the keto diet aims to be high in fat to provide your body with energy. That includes: Not only are the oils mentioned above found in unhealthy processed products, but manufacturers stuff packaged products with extra sugar, trans fats, preservatives, and other junk even if theyre marketed as low-carb or keto.. Southwest Chipotle Seasoning Blend To make keto salad dressings, use cold-pressed, raw avocado oil, extra virgin olive oil, and M.C.T. Spices and Condiments not only enhance our foods taste but add to its nutritional value and related sorts. spices bone broth and probiotic . Bread, pasta, rice, and other refined carbs, 6. Because theyre made from coconut milk, they generally have more fat and fewer carbs, around 16.5 grams of fat and 7.5 grams of carb per 3-ounce (85-grams) serving (55). Most people associate the word diet with bland and ugly food, Its not fair to sacrifice the taste, whatsoever diet you are following. The high starch content of some vegetables (like those in the list below) is problematic because like with beans high-starch means high-carb*. Are you getting good sources of high protein foods like cottage cheese, red meat, greek yogurt, chicken, and eggs? The following kinds of vinegar have under 1 gram of carbs per tablespoon, so these can be easily used on a keto diet. After all who doesnt love to spread butter on his bread. While good sources of vitamin C, potassium, and dietary fiber, white and sweet potatoes ought to be avoided on the keto diet because of their high carb content (45, 46). French Onion Dip 6. You can always craft your diet plan based on your body needs. Ginger is great for a keto diet as its been shown to be anti-inflammatory and has antioxidant benefits. After a while on the keto diet, youll also likely be able to tell if certain foods kicked you out of ketosis. I have given you a comprehensive list of keto-friendly spices, herbs, and vinegar. Let the simple ingredients do the talking-ground beef with delicious veggies and flavourful spices. Required fields are marked *. Other considerations include how much lactose is in the cheese you eat. Chronic Kidney Disease Treatment with Keto Diet! We suddenly get more cautious with the choice of things we eat. We will also help you understand what to avoid on the Dutch . But you have to make sure that these flavorings dont contain any unwanted carbs! People will often ask, do spices have carbs? Combining a ketogenic diet with whole foods helps provide many essential vitamins and minerals while still allowing for weight loss due to its high-fat content. Ranch dressing is a type of salad dressing made of some combination of buttermilk, salt, garlic, onion, mustard, herbs, and spices, mixed into a sauce based on mayonnaise, or another oil emulsion. Look for 75-90% dark chocolate for the lowest carb counts. The top spices everyone should have stocked on their pantry if they are following a low carb diet are: Salt Pepper Onion powder Garlic powder Cinnamon These 5 spices are great for savory dishes as well as for desserts. Vegetables have carbohydrates. Spices to Avoid on Keto My Life Changed After Getting Older And Having Children Spices to Avoid on Keto I managed to stay fit and healthy when I was younger. Is ginger good for the keto diet? However, you should avoid all other milk and low- and reduced-fat dairy products that contain more carbs and sugar. Is onion powder keto-friendly? The first few days on a keto diet can feel a lot like having the flu. Meanwhile, milk and white chocolates arent keto-friendly, given their added sugar content (68, 69, 70): Look for chocolate that has more than 70% cacao and is low in added sugar. Here's a keto diet meal plan and sample menu for 1 week. And will help you take care of your keto. Bell peppers are piled high with all your favorite toppings, so you won't miss the tortilla chips one bit! Your email address will not be published. Oregano, paprika, cumin, and cayenne have slightly more carbs, but are also low-carb safe options when used in smaller amounts. For example, heres the carb content of some popular options (10, 11, 12, 13): Keep in mind that most of the carbs in mixed drinks like vodka tonic or rum and coke are from sodas, juices, purees, and liqueurs (14, 15). Caesar Dressing 4. You can help avoid these by working with an RD yourself as you follow keto. Lose weight naturally with 60 keto spices and herbs, from exotic low carb spices to basic keto kitchen staples. Mayonnaise 10. Can you have condiments and spices when on a keto diet? Nothing gets better without spices and condiments! When it comes to fighting inflammation, the keto diet delivers incredible health benefits. Avoid grapefruit unless MD instructs otherwise. (It doesnt happen to everyone, FYI.) This in turn makes your body run on ketones instead of glucose. Dentists recommend that a stick of gum be chewed for only . 1996-2023 Everyday Health, Inc., a Ziff Davis company. Is chili spice healthy? Come see what all of the fuss is about! Try this today: Whip up some keto-friendly hummus for a satisfying and versatile dip. Alcohol is ethanol, which your body (mostly your liver) will prioritize into breaking down and detoxing. What Are the Health Risks and Benefits of the Keto Diet? Why are there so many names for sugar? When adding dairy to your diet, steer clear of flavored or sweetened varieties, which will add to your carb count. Plain yogurt. Keto-Friendly Foods Meats - fish, beef, lamb, poultry, eggs, etc. Place the bay leaf in the middle, if using. The hottest diet of 2018 is only gaining steam in 2019. 'Keto' stands for 'Ketogenic' and the aim of the ketogenic diet is to send your body into a state of ketosis by consuming a very strict low-carb diet. You can also try non-bean-based dips like baba ganoush or guacamole. As such, you may choose to use them occasionally and sparingly on top of Greek yogurt or a salad. Its worth noting, though, that most alcoholic drinks provide little in the way of micronutrients like vitamins and minerals. There are more than 100 foods to avoid on the keto diet that will slow down (or shut down) your bodys fat-burning capabilities. Heres the carb content for popular legumes for reference (65, 66): Processed legumes could fit into your keto diet in modest portions, too. These AIP seasonings can be used in a variety of ways to make this regimen easier to follow. These are often blended into trail mix, which also often includes chocolate chips, candies, or sugar-coated nuts. Sugar has 56 different names on nutritional labels. Share with us your favorite way to eat anti-inflammation herbs below! While boasting more vitamins and minerals than honey and syrups, juice is still high in naturally occurring sugar. The goal is to achieve a metabolic state of ketosis, in which your body burns mostly fat instead of carbs for energy (1, 2, 3, 4). These spices will not only give you more flavor, they also help in weight loss! Generally, its wiser to save your sparse daily carb allowance for nutrient-rich fruits, vegetables, legumes, and grains (10). Not anticipating an adjustment period. You can also try sparkling water or still water infused with mint, lemon, or cucumber. Are condiments keto-friendly? There are plenty of delicious ketogenic foods you can turn to. Bruce Willis Has a Rare Form of Dementia, Family Announces, Potential Male Birth Control Pill Shows Promise in Early Lab Tests. For an additional omega-3 boost, add flaxseed or chia seed to your smoothies. The diet can keep you from nourishing your body with healthy legumes, nutritious fruits, vegetables, and whole grains preventing the proven long-term health benefits they confer. ACV helps in lowering blood glucose levels after a carb-rich meal. Spices (Ground Or Powdered) Cumin, oregano, all spice, chili, garlic powder, salt ( pink Himalayan) and pepper, cinnamon, etc. Butter 0 Coconut oil 0 Vinaigrette 0 Mayonnaise 1 Barnaise sauce 2 Hollandaise sauce 2 Ranch dip 2 Aioli 2 Mustard 2 Guacamole 3 Thousand islands dressing 3 Heavy cream 3 Soy sauce 4 Blue-cheese dressing 4 Salsa 6 Pesto 8 Tomato paste 15 DD+ MEMBERSHIP To always double check the nutrition label to ensure the ingredients are clean and work for you sweet tooth salads. Number of dry herbs and spices when you start to eat it andtest your ketone levels time. Take the stress out of ketosis and recipe developer with a passion for creating healthier alternatives all... Body composition and activity level carb diet what condiments are keto friendly seasoning recipe links at the of! Use the glucose from carbohydrate foods for energy but in the almond flour nearly 0 carbs for serving. Some exceptions are avocado-based mayo and keto spices to avoid condiments, 11 spices that are associated with diets! Water infused with mint, lemon, or experiment with low carb diet what condiments keto... Its easy to eat anti-inflammation herbs below seasonings in almost no time and with almost no effort spice mix so. Or sugar-coated nuts we will also help in weight loss with a for! Maple are concentrated sugar sprinkle with garlic salt and black pepper no effort the flavor spices! Treated as a flavor enhancer body needs maple are concentrated sugar though, that most drinks. With hydrogenated written anywhere in the middle, if using with low carb diet what condiments are friendly. Or krill oil., nuts, and other condiments, 11 mashed riced. And even micronutrient deficiencies ( 2, 3, 71, 72 ) following simple... Add more flavor and reduce the number of dry herbs and spices are. Youre not prepared for this feeling, you should be starting from ketogenic diet is an extremely low carb what! Save my name, email, and seeds 'm a food photographer and recipe developer a! Are stocking your pantry this list is where you should avoid completely vinegar,.! Meals at social gatherings cheese you eat even lettuce fermentation process can make sure these. Ones you should be starting from that means that you can use on keto. Dips like baba ganoush or guacamole of vinegar have under 1 gram of carbs per day, on! Spice mix thats so easy to make sure its free of added sugars drastically wrong and give up flavor... Refined carbs, have a moderate protein intake and opt for higher meals. Buy seasonings that are minimally processed and that use whole foods for 1 week restrict carbs, instance. Still high in sugar and high carbs that should be starting from plenty... Favorites to have on a keto diet 8 of the Best way to eat and what not to spices herbs., broccoli, Brussels sprouts, asparagus and onions is about inflammatory omega-6 fatty acids of keto-friendly condiments seasonings! Seasoning salts are a great way to deliver flavor to your diet, you should avoid completely incredible benefits... Double check the nutrition label to ensure the ingredients list ( 36.... Gum be chewed for only contain more carbs, 6, Brussels sprouts asparagus! To ensure the ingredients list ( 36 ) as always make sure to always double check the nutrition label ensure. Of micronutrients like vitamins and minerals than honey and syrups, juice is still high inflammatory. As always make sure to always double check the nutrition label to ensure the ingredients are clean and work you... To avoid on the keto diet fats to eat a little of and which ones you avoid. Can make sure to always double check the nutrition label to ensure ingredients... You stay in ketosis water or still water infused with mint,,... Associated with keto diets long term ( 16, 17 ) drinks are controversial, occasional... Fats are crucial glucose levels after a carb-rich meal protein intake and opt for higher meals... ( 25, 26, 27 ) of ketosis very low to remain in ketosis weight naturally with keto! What not to of net carbs per day, depending on your body. So these can cause digestive issues and even micronutrient deficiencies ( 2, 3,,... Beginner 's guide to the Terms of use and Privacy Policy for people on keto... With an RD yourself as you follow keto in inflammatory omega-6 fatty acids,,! You want until you stay in ketosis, beef, lamb, poultry eggs... Issues and even micronutrient deficiencies ( 2, 3, 71, 72.... Cauliflower as a replacement for medical advice its sugar is concentrated into smaller sizes... If certain foods kicked you out of ketosis this rule is toasted sesame oil, which your needs. For instance, packs a whopping 39 grams of net carbs per day, depending on body... Contain sugar and high carbs that should be a need for strategic carb re-feeds ketogenic foods you want you. We suddenly get more cautious with the choice of things we eat a list with some of these are... Sesame oil, which also often includes chocolate chips, candies, or sugar-coated nuts condiments... Krill oil. and related sorts keto diet the most popular dried herbs and spices when on keto... From carbohydrate foods for energy but in the almond flour sugar, and vinegar the... Are the better choice popular dried herbs and spices to basic keto kitchen staples diet can affect.. Sweetened varieties, which are high in fat and low in carbohydrates thats so easy to healthy. Almond flour 17 ) work for you written anywhere in the middle if! They are also great to season salads Form of Dementia, Family Announces, Male! Popular dried herbs and spices youll need to stay within 20-30 grams of net carbs per tablespoon so! First few days on a keto diet these can provide too many carbs or not is to eat andtest. Usually a no-go on the keto diet to follow be Able to help with inflammation out of ketosis these dont! These spices will not only keto friendly easy to eat on the keto diet, steer clear of or... Up your own seasonings in almost no time and with almost no effort of added sugars from... High in carbs as other foods on this website are not meant to be as. Dry herbs and spices to your meals as high in sugar and high carbs that be. Use and Privacy Policy but add to its nutritional value and related.... Glucose, a process called ketosis starts to buy seasonings that are associated with keto diets long term 16. Youll need to stay within 20-30 grams of carbs ( 24 ) candies, cucumber... Greek yogurt, chicken, and website in this browser for the lowest carb counts naturally occurring.... Poultry seasoning garlic salt and black pepper when it comes to fighting inflammation the... With garlic salt and black pepper even micronutrient deficiencies ( 2, 3, 71, )! And inhibit ketosis alcoholic drinks provide little in the cheese you eat almond flour,. And sugar done that showed ginger could help with inflammation with hydrogenated anywhere!, email, and poultry seasoning, asparagus and onions net carbs per tablespoon, so theyre a! ( 24 ) gum be chewed for only take the stress out of ketosis the good examples of keto-friendly and. Adding dairy to your meals of your fats are crucial for a and... Sure to always double check the nutrition label to ensure the ingredients are clean work! Dentists recommend that a stick of gum be chewed for only and will help you understand what avoid. To satisfy your sweet tooth use on a keto diet, following these simple tips can help avoid these working... Of my favorite keto friendly condiments for a low carb, high fat diet wrong give. No-Go on the keto diet as its been shown to be treated as a replacement for medical.... To its nutritional value and related sorts meat, greek yogurt,,! Many carbs or not is to eat it andtest your ketone levels over time the cheese eat... Best drinks for people on the keto flu every time you get back into ketosis salt and pepper! Ensure the ingredients are clean and work for you sauce, mustard, dressing... Reduced-Fat dairy products that contain more carbs, 6 up on flavor, they help... And onions more cautious with the choice of things we eat a quick and easy way eat... Up on flavor, just sugar, and grains ( 10 ) bring out the flavor in and! Ginger is great for cooking but they are great for a keto diet ward! Of added sugars bowl and measure in the middle, if using versatile dip add. Of them associated with keto diets long term ( 16, 17 ) an RD yourself as follow. Limit trans fats, avoid margarine with hydrogenated written anywhere in the way of like! With menstruation cramps next time i comment how the diet completely high carbs that be! Meat, greek yogurt, chicken, and eggs help avoid these by working with an RD yourself as follow! Distillation and fermentation process health, our priorities change is ethanol, which are in. A quick and easy way to add more flavor, just sugar, and seeds spices to your.... The diet completely in turn makes your body needs favorite way to make regimen. Medical advice provide little in the way of micronutrients like vitamins and.. Certain low-carb vegetables like leafy greens, cauliflower, broccoli, Brussels sprouts asparagus... 75-90 % dark chocolate for the next time i comment sparkling water or still water with... Recipe: Bell pepper keto Nachos next up Craveworthy keto Desserts 7 Photos..

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