Best 4 Nuts to Eat on Keto (high fat low carb)

Best 4 Nuts to Eat on Keto (high fat low carb)

Best 4 Nuts to Eat on Keto (high fat low carb)

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let’s get some positivity out there let’s have a let’s have a fun video that talks about the highest fat lowest carbon Utz that you can consume on a ketogenic diet so here’s the thing I’m not doing this just for fun and glory the fact is a lot of times when we’re just munching on any kind of mixed nuts or anything like that we’re getting in way too many carbs but we’re also not getting enough of the quality fat so it’s all about the ratio right it’s all about how much fat and how little carbs so rather than just saying the best nuts on a ketogenic diet are the best nuts for this or that let’s talk about the truest high fat lowest carbon nuts because I see a lot of people going around munching on things like cashews they have way too many carbs and not enough fat and it’s really just messing up their whole ketogenic style it’s just cramping their style so let’s go ahead and let’s break this down and talk about all kinds of high fat low carb nuts you are tuned in to the Internet’s leading performance nutrition and fat loss channel with new videos every single Tuesday Friday and Sunday at 7 a.m. Pacific time and a bunch of other videos throughout the week as well so make sure you hit that subscribe button so you never miss a beat and then also there’s a little bell button with a little bell icon I want you to hit that button and turn on notifications that way you know whenever I post a new video or whenever I go live so you’re never missing a beat so all the research that we’re bringing to you you’re never gonna miss alright let’s go ahead and let’s dive right in so I’m gonna do I’m going to break down the benefits of these nuts the actual macronutrient profiles and then I’m gonna tell you where you can usually find them so first up is gonna be macadamia nuts okay now no surprise here okay you probably like Thomas come on I know macadamia nuts are good but let’s talk about the breakdown for a second okay macadamia nuts have about 21 grams of fat per ounce and about 4 grams of carbs per ounce that’s a pretty darn good ratio they’re a lot of fat not a lot of carbs but what is it about the macadamia nuts that makes them such a perfect ki doughnut well the reality is they’re super high in what’s called a mega 7s okay Omega 7s are specific kind of fat that have some pretty interesting functions within the body see what they do is they protect the pancreatic beta cells so they actually protect our cells from getting exposed to too much glucose and in addition to that they help uptake glucose properly so literally Omega 7 fatty acids have been shown to double the glucose uptake within ourselves which means that any carbs that are coming from your diet could end up getting stored in the way of muscle glycogen and rather than just flowing through the bloodstream in wreaking havoc so it actually helps out our body and our insulin when it comes down to metabolizing carbs properly so the Cleveland Clinic actually did a study that was pretty interesting they took a group of test subjects and half of them they gave 220 milligrams of Omega 7 too and another group they gave them Flossie Bo too and they measured some results over the course of 30 days what they found after 30 days was those that consumed the Omega sevens ended up having a 44% reduction in c-reactive protein that’s the main driver the main indicator for systemic inflammation within the body so the ketogenic diet is already anti-inflammatory add Omega 7 into the mix and you have a drastic modulation of inflammation that is exactly what we are after on a keto diet now additionally there’s super high in omega 9 okay Omega nines are known as oleic acid what omega 9s do is help support what’s called the myelin okay we want to have a good support of the myelin because the myelin is sort of the outer layer of a nerve it’s called the myelin sheath and if we have that fatty support of that nerve we can send a signal to the muscles better we can send a signal to other areas of our body so it just makes us more active it makes us more fluent it’s exactly what we want to have a nice fluid functional body but it does one more thing that’s pretty darn awesome too it blocks what is called gamma-aminobutyric acid retake or gaba yep take gaba is what makes us feel calm in our brains okay it’s what we want we want to feel satiated and calm so we’re not jittery and antsy and munching on things right so if we block the reuptake of something we’re essentially blocking the recycling of it which means the body is forced to produce more if the body produces more then we’re more relaxed so in this particular case we don’t want the body to be efficient with its gaba usage we wanted to produce more so we feel nice and calm and don’t have the tendency to go munch on Doritos or pop-tarts and when it comes down to getting your macadamia nuts honestly you can find them just about anywhere Trader Joe’s Whole Foods you name it I usually recommend going for the roasted macadamia it’s just because they taste a little bit better and generally roasted macadamia nuts don’t have to get heated to the same temperature that like almonds do so you’re not denaturing the fats nearly as much they don’t have the skin so you’re usually fine so you can get them just about anywhere just try to get organic ones whenever you possibly can all right so next up we’ve got Brazil nuts why the heck are Brazil nuts not more popular on the ketogenic diet I think it’s just because they’re kind of unsightly and there you have a lot of calories right you’d like eaten one Brazil nut and you’re already there but the fact is they make the list quite dramatically we’re talking 19 grams of fat and only three and a half grams of carbs that’s a pretty darn good ratio okay they have a bunch of the Omega 7 the bunch of the Omega 9s just like the macadamia is new they’re really powerful with that but they have some other things playing in favor see they’re super high in very specific minerals that our bodies are generally deficient in and just fun fact when you’re on a ketogenic diet you’re usually losing a lot of your minerals okay you’re using the restroom a lot you’re peeing a lot you’re losing a lot of minerals so you’re losing a lot of the trace minerals so in the case of Brazil nuts we’re talking about things like selenium k selenium is so critical for thyroid function okay by Road is everything when it comes down to our metabolism so we need to support it with selenium if we don’t then we run into a pretty big problem the other thing is is selenium inhibits nuclear factor Kappa B which is another pathway in which we have a lot of inflammation in our bodies so again when we end up losing a lot of selenium we end up losing that inflammation blunting capability but then of course selenium is also critical when it comes down the creation of glutathione okay glutathione is our body’s master antioxidant if you don’t have food a thought on the body we’re going to be constantly overrun by a bunch of free radicals we do want to make sure that we’re taking that into account okay then we have a high amount of choline choline is very important when it comes down to what’s called synaptogenesis creating new synapses new brain connectivity okay so this is very important again when you’re doing the ketogenic diet because you’re trying to get more cognitive function the last thing you want to really be missing out on is choline which is the precursor to acetylcholine ultimately traveling with acetyl coenzyme a yadda yadda yadda okay and lastly when it comes down to Brazil nuts is the high amount of phosphorus very important for any kind of energy metabolism you want to have energy when you work out on the keto diet you need to be supplying your body with phosphorus think about it ATP is our energy right adenosine triphosphate adenosine monophosphate it’s called the phosphorylation pathway because phosphorus molecules are added to these things if we don’t have the phosphorus molecules to add energy can’t be created so remember we don’t want to become deficient in these minerals we want to be repeating them whenever possible numbers nuts are a nice tasty way to do so Brazil nuts you’re gonna want to get raw I usually don’t recommend getting them out of the bulk bin section because the bulk bin section they’re gonna be oxidized you want them sealed particularly with Brazil nuts because they don’t have a shell they don’t have an outer layer that’s really protecting them at all soon as you know like almonds obviously have a little shell a little layer so you want to get them in a sealed package whenever possible you can find them just about anywhere now let’s talk about one that’s not talked about a whole lot but is the clear-cut winner the pili nut 23 grams of fat and get this one gram of carb or less 23 grams of fat one gram of carb we are talking the ultimate winner here when it comes down to high fat low carb so what the heck is the peeling nut then pili nut is really interesting it’s a Filipino nut that grows from a plant that can only grow in really fertile volcanic soil so it ends up having a high degree of minerals a high degree of vitamins but of course for the sake of Kido it’s just a high fat low carb nut that has an amazing amazing taste but the thing I like about pili nuts is they’re not they’re not mechanically hard to digest they’re really buttery and really sought there’s such a high fat content that they just practically dissolve in your mouth so they taste really good they make amazing butters they make amazing things like that simply because they’re so smooth now of course they’re gonna have high amounts of Omega 7 Omega 9 but more importantly they have a lot of saturated fat in them not many nuts have a high amount of saturated fat so pili nuts end up having between 8 and 10 grams of saturated fat per ounce okay and the rest of it being comprised mostly of the Omega 7s and the Omega nines which of course are very very powerful for our bodies as well but the saturated fats are critical on keto because that’s what’s gonna feed our brains okay plant-based saturated fats are great coconut oil palm oil peanut oil okay these are powerful supports our brain but also supports the myelin again that outer layer of the nerve that allows us to send a signal to a muscle so when you go to the gym and you’re on a keto diet you feel like you can’t really work out very well it’s usually because you’re not sending a good nerve signal simply because you’re dehydrated minerals are out of whack but if you can support the myelin support that nerve process things will be a lot better you’ll be able to get more energy in the gym so we know that peeling nuts have a high amount of omega 9s in them too we know that omega nines are good from the other nuts that I reference but we’re talking about the of a Megan 9 that are concentrating in peanuts we can find some really interesting stuff that’s occurring see literally omega nines can activate a fat-burning process by helping support the activation of the cyclic adenosine monophosphate pathway so basically by activating what’s called the cert 1 gene we literally improve the oxidation of fat it literally helps us flip the switch so that the body can use its own stored energy substrates literally it’s helping our body recognize that we don’t have glucose so we should burn fat but there’s another really interesting mineral that’s not talked about a lot and that’s manganese see manganese is wild because manganese has an effect on what’s called the gluconeogenesis pathway now of course the peanuts are super high in manganese and the gluconeogenesis pathway is super powerful for a body and it comes down to just energy metabolism basically to make a long story short what manganese does in this case is it helps the body create energy from exercise byproduct okay so hear me out on this because I’m gonna sound like a crazy person but you can go and work out and create lactic acid and that lactic acid can get turned back into glucose that will feel your brain literally the byproduct of your exercise out of thin air can get created into energy okay manganese makes that possible so literally the peanut has the ability to help your body use its own fat for energy through two different pathways through the Omega 9 pathway but also through the pathway of manganese and actually creating that process in the first place now when it comes down to getting peanuts it’s kind of hard to find them and there’s not a whole lot of options out there so there is a company called pili hunters they are the original original peanut okay this guy Jason that I know personally that found in this company brought peanuts from the Philippines when he was out there on a kite surfing trip so the guy knows the stuff and he really is a thought leader behind the entire peanut industry so this guy is taking the world by storm and obviously with peanuts getting popular he’s starting to get popular too so as a courtesy to my fans and followers I’ve gone ahead and I’ve included a link down in the description so you can get your hands on some of the pili Hunter peeling nuts okay they have peeling nuts they have peanut butter they have like pumpkin spice flavor and peanut butter they’re getting really creative my favorite ones are the ones that are dusted in cacao so really good tasting stuff and honestly the perfect ketogenic snack we’re talking a couple hundred calories of pure fat I’m proud no carbs but it feels like you’re eating something like it’s indescribable is like a buttery crunchy nut it’s just really amazing so anyway check them out down in the description that’s probably one of the only places you’re gonna find them because peanuts are still pretty darn new you’re not gonna find them in the grocery store so now let’s get into the next one walnuts I could not leave walnuts out of the equation all right walnuts are awesome 18 grams of fat 4 grams of carbs okay so still pretty darn good definitely making my list the thing with walnuts is they’re one of the only nuts that has a high amount of omega-3s most nuts don’t have Omega threes most of them have a bunch of Omega 6s which is good and bad depending on the situation but walnuts are a very powerful anti-inflammatory nut okay we’re talking about high levels of omega-3 which obviously are inflammation suppressing we’re also talking about high levels of vitamin E which directly stop inflammation as well that’s why you’re supposed to take a vitamin E supplements supposed to be good for inflammatory systems within the body but additionally walnuts have something known as butyrate get your butyric acid the same kind of stuff you’re gonna find in ghee butter and things like that what butyric acid does is it feeds the actual cells within your gut okay so it feeds those short chain fatty acids to the cells so butyrate is a short chain fatty acid long story short it helps support the cells within your gut which therefore creates a link with your brain that actually helps you create a little bit more satiety in your life so you’re feeling like less hungry things like that but all in all there’s just a good tasty nut that you can eat and walnuts you can find just about anywhere but it’s very very important that you get raw walnuts because omega-3s are a polyunsaturated fat and they’re very unstable if they’re roasted then it’s going to denature them so you want to get walnuts in a raw form whenever possible and you can find them just about anywhere again stay away from the bulk section with the walnuts because they can oxidize a heck of a lot easier so peeling nuts take the cake followed by macadamia nuts followed by Brazil nuts followed by walnuts in terms of the highest fat lowest carbon Utz and you can get your hands on those pili nuts by clicking the link down in the description and supporting these guys who are paving the way for a new era of nuts and seeds I will see you in the next video

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Best 4 Nuts to Eat on Keto (high fat low carb)

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Best 4 Nuts to Eat on Keto (high fat low carb)

Macadamias (1oz = 21g of fat, 3.9g of carbs, 2.4g of fiber)

They are loaded with healthy monounsaturated fatty acids and are a good source of magnesium & potassium

Palmitoleic acid – Omega-7

Omega-7 protects the insulin-producing cells of the pancreas from glucose-induced toxicity – enhances proliferation of pancreatic beta cells, helping your body optimize blood sugar control with its own natural insulin


A study from the Cleveland Clinic Wellness Institute in Ohio conducted the first randomized, controlled trial in humans of supplementation with purified omega-7

At 30 days, the supplemented group showed a significant mean lowering in C-reactive protein with a 44% reduction compared with the control group

Omega-7-supplemented subjects also had 15% reductions in triglyceride levels

Oleic Acid – Omega 9

Study – Cell Metabolism

In a study published in the journal Cell Metabolism, researchers found that omega 9’s trigger production of a compound in the small intestine that curbs hunger pangs, oleoylethanolamide (OEA)

Oleic acid is transformed into OEA by cells in the upper region of the small intestine – OEA then finds its way to nerve endings that carry the hunger-curbing message to the brain, there, it activates a brain circuit that increases feelings of fullness

More specifically, the conversion of dietary oleic acid to OEA is an activating process that maximizes the fatty acid’s ability to interact with PPAR-α – OEA signaling at PPAR-α may contribute to the physiological induction of satiety

Brazil Nuts (1oz = 19g of fat, 3.5g of carbs, 2.1g of fiber)

Source of monounsaturated fats oleic acid and palmitoleic acid, just like macadamias, but is beneficial because of its mineral & vitamin profile


Brazil nuts are best known for their high content of selenium – 1 oz contains 774% DV, and an estimated 1 billion people worldwide are deficient in selenium

It’s a nutrient that’s a key component of a healthy thyroid gland and it reduces inflammation by inhibiting NF-kB and its activation of interleukin-6 and TNF-alpha production


Choline is a precursor to the neurotransmitter acetylcholine – specifically, choline is transported into the cell by a transporter protein in the membrane of the presynaptic neuron where it combines with acetyl CoA to synthesize the neurotransmitter acetylcholine


Phosphorus is a basic building block of your DNA, as well as ATP, the energy molecule that makes muscle movement possible

Specifically, all energy production and storage are dependent on phosphorylated compounds, such as adenosine triphosphate (ATP) and creatine phosphate

Pili Nuts (1 oz = 23g of fat, 1g of carb)

Fat content comes in the form of monounsaturated fat, and is the highest fat/lowest carb nut in the world

Saturated Fat

1 oz contains 10.4g of monounsaturated fat, but also contains 8.7g of saturated fat as well

Our brains are composed of 60% fat and the majority of the fat in the brain is saturated – the myelin sheath that surrounds the nerves in the brain and ensures their proper function is also largely made of saturated fat and cholesterol

*Simply, myelin is a protective covering or sheath that twists around nerves (neurons), including nerves in the brain – myelin is made of 70% fat and 30% protein*


A number of manganese-activated enzymes play important roles in the metabolism of carbohydrates, amino acids, and cholesterol

Pyruvate carboxylase, a manganese-containing enzyme, and phosphoenolpyruvate carboxykinase (PEPCK), a manganese-activated enzyme, are critical in gluconeogenesis – the production of glucose from non-carbohydrate precursors

More specifically, manganese is a constituent of the enzyme, pyruvate carboxylase, which plays an important role in gluconeogenesis: converts pyruvate into glucose for subsequent use

PEPCK allows hepatic cells to produce glucose from pyruvate derived from amino acid metabolism

Walnuts (1 oz = 18g of fat, 3.9g of carbs, 1.9g fiber)

Omega 3’s

Walnuts are significantly higher in omega 3’s than any other nut, providing 2.5 grams per 1 oz – should note that it comes in ALA form


A study in the Journal of Nutrition looked at 18 participants who were fed either 42 grams of walnuts or no walnuts at all over two 3-week period to study how walnuts impacted the composition of the microbiota

Found that that walnut intake increased levels of three main bacteria: Faecalibacterium, Roseburia, and Clostridium – these three bacteria produce the metabolic byproduct butyrate


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