The Kosher Keto Cookbook I Wish I Had: A Guide for Families Facing Type 1 Diabetes

When I first set out to find kid-friendly keto kosher recipes, the journey wasn’t easy. I had to sift through numerous non-kosher keto cookbooks, often finding only one or two usable recipes—hardly worth the investment. Online searches became my next resource, leading me to countless recipes that I would either modify to adhere to the kosher dietary laws or adapt to suit a child's palate. Over the years, I built a collection of recipes through trial and error, adjusting them to meet both kosher and kid-friendly standards. This cookbook was born out of necessity and love for families like mine navigating the challenges of maintaining a low-carb diet while adhering to kosher dietary laws.

The book features over 100 strictly kosher recipes, thoughtfully curated for everyday meals, Shabbat, and Jewish holidays. It also includes practical tips, kitchen necessities to ensure the recipes come out tasting and looking perfect, as well as a large list of  store-bought kosher keto products, sample lunch box ideas for keto kids, and a breakdown of alternative sweeteners that fit within the keto framework. Additionally, it covers the different names for sugar that can impact blood glucose levels, empowering readers to make informed choices.  

Throughout my keto journey, I relied heavily on the guidance and creativity of Carolyn Ketchum (All Day I Dream About Food), Maria Emmerich, and Elana Amsterdam. Their recipes, insights, and dedication to low-carb living played a huge role in shaping both my approach to cooking and my family's ability to sustain this lifestyle.

Without their work, I don’t think this cookbook would have come to fruition, nor do I believe my son’s keto diet would have lasted as long as it has. Their contributions have been invaluable, and I owe them a great deal of gratitude.

Above all, this book is about #payingitforward. I wanted to create something meaningful—something that makes the kosher keto journey accessible, enjoyable, and sustainable for others, just as it became for us. My hope is that it empowers families, helping them navigate the challenges of balancing health, tradition, and everyday life with confidence and joy.

Adopting a low-carb or ketogenic lifestyle has provided several health benefits, particularly in managing Type 1 Diabetes. For my son Ezra, maintaining HbA1c levels between 5.0% and 5.8% over the past 12 years has been a significant achievement, reflecting stable blood sugar levels and reduced risk of diabetes complications.

Understanding Blood Sugar Fluctuations and the Role of Insulin

Most people with Type 1 diabetes use NovaRapid or the newer ultra-fast Lyumjev, both of which are rapid-acting insulins that reach peak effectiveness around 60 minutes after injection. This means that if Ezra eats a high-carb meal, his blood sugar will spike immediately, while the insulin won’t begin lowering it until 60–90 minutes later. During this gap, his blood sugar remains elevated, leading to short-term discomfort and potential long-term health risks.

One major challenge in diabetes management is the lack of precise guidelines for insulin dosing based on food intake. While endocrinologists create formulas to determine how much insulin is needed for a given amount of carbohydrates, these calculations aren’t perfect. Additionally, blood sugar levels can rise even without food, due to factors like:

• Exercise (certain types can trigger glucose spikes, or glucose drops)

• Illness (the body releases stress hormones to fight infection)

• Growth spurts (especially in children and teenagers)

• Adrenaline surges (such as during a test, an interview, or stressful situations)

Because blood sugar can fluctuate due to so many unpredictable factors, the one area we can control is food. By choosing meals that promote stable blood sugar, we can try to reduce the risk of extreme highs and lows and make insulin management more predictable.

By choosing to eat low-carb meals, Ezra’s blood sugar rises more gradually, allowing the insulin to align with the increase—helping to prevent spikes and maintain better overall blood sugar stability.

The first book I was given on diabetes was written by Dr. Richard Bernstein, called, “The Diabetes Solution”. Dr Bernstein talks about the "law of small numbers" and emphasizes that by consuming lower-carb meals, smaller insulin doses are required, reducing the risk of extreme blood sugar swings. Additionally, opting for meals that raise blood sugar more gradually, such as low-carb, high-protein meals ensures that glucose levels increase at a slow, predictable rate. This allows rapid-acting insulin to match the rise before a spike occurs, preventing frustrating highs and minimizing the risk of hypoglycemia. Dr. Bernstein’s pioneering approach to diabetes management has profoundly influenced our journey, showing that careful control through dietary choices can significantly improve quality of life and long-term health.

From the very beginning, the TypeOneGrit Facebook community played a crucial role in our journey, providing invaluable encouragement, knowledge, and shared experiences. Their guidance in the early days made an enormous difference, offering both practical advice and emotional support. Their approach has been deeply shaped by the work of Dr. Richard Bernstein, whose principles have been instrumental in helping us navigate diabetes management through a low-carb lifestyle.

Additionally, Ezra’s pediatrician Dr. Raphy Singer, was a strong advocate for the keto diet, fully supporting our decision to adopt it. Interestingly, he had also just begun following the Low Carb, High Protein/High Fat diet, making our journey together even more engaging. Having both peer support and medical encouragement reinforced our confidence in this path, proving that with the right guidance, and recipe sharing, we could successfully manage Ezra’s health while staying true to our values.

While a low-carb or ketogenic diet can offer significant benefits, it should always be approached thoughtfully and under medical supervision—especially for children and individuals with diabetes.