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hey I’ve taken all the legwork out of the equation for you I broken down best to worst nuts and I’ve broken them down in a tiered approach tier 1 tier 2 tier 3 tier 4 and I’m going to give you the breakdown as to why they fall into these given tiers now this isn’t just for keto or low-carb this really serves a purpose throughout the entire dietary pattern spectrum but if you’re on keto or low-carb then obviously nuts are probably a little bit more of a staple for you so you want to pay a bit more attention to this now this is revised for 2020 ok part of my mission is to make sure that I’m always bringing forth accurate and new information that means sometimes I have to make changes ok now there’s not a whole lot of changes but a couple years ago I did a similar video and there’s just a couple things that have been shuffled but now I can go in more depth to justify why for 2020 we want to be focusing on some slightly different things ok there’s just new bodies of evidence so I want to dive right into this but please first before I get started can you please make sure you hit that red subscribe button and then hit that little bell icon that way you turned on notifications and I just appreciate you subscribing I put out tons of content and I just I really want people to see it so here we go ok we’re gonna start with nuts and we’re gonna do a little kind of afterthought on seeds and I’ll explain why okay the first one tier 1 these are the nuts that you can I think have a lot of again calories in mind so I’ve broken this down by the nut how many nuts per serving the macros okay your number of no mega sixes and the reason that I put Omega sixes in there is because it’s easy to say oh this nut has a bunch of Omega 3s but the amount of omega-3s in nuts is so small it’s negligible anyway so it’s better for us to focus on how much omega-6 is there are which is a negative thing and we’ve got monounsaturated fatty acids which I will talk about as we get down the line now phytates something phytic acid fight 6 these are actually things that restrict how the minerals get absorbed so that comes into our equation ok then specific notes so we’ll go on down the line with each set up so macadamia nuts top of tier 1 ok why are they top of tier 1 well first of all and that’s per serving a nice amount 10 per 11 10 to 11 nuts per serving the macros are great though okay this is what really puts it in its own league 22 grams of fat 2 grams of protein and 1.5 grams of carbs that’s pretty amazing for n dot trace amounts of Omega 6s you can hardly even detect the omega sixes in these that is what makes it powerful but here’s the big winner 78% monounsaturated fats palmitoleic acid which converts into Olli ethyl and of mind okay so Oh ay OH ay has been shown to have tremendous benefits we’ll talk about in a second phytic acid very low almost not even detectable so that means the minerals and the vitamins that you’re getting out of macadamia nuts in the foods you’re eating along with macadamia nuts the vitamins get absorbed but the public alayich acid so there’s some studies that show that it actually reduces the effect of glucose on the pancreas and makes us that beta cells are significantly more powerful basically increases the potency of a beta cell in the pancreas by 65% which means that your body can handle glucose better simply because of this Oh a that gets converted from the palmitoleic acid so long complicated stuff but macadamia nuts have some powerful oils in them okay now let’s move on to pecans they make Tier one pecans 20 halves make up a serving I like pecans because you can actually need a fair bit in a serving okay macros 21 grams of fat 3 grams of protein 1.5 grams of carbs still almost as good as as the Mac nuts they’re six grams of omega-6 is in a serving not bad actually I mean not great but not bad 56% monounsaturated fats really good amount they’re low amounts of phytates not as low as macadamia nuts but still really low so you’re still absorbing a lot of the minerals Omega threes are actually good although in the grand scheme of things very small amounts anyway so things I really like pecans cos they’re easy to digest mechanically there are really soft nut I have issues with irritable bowel so I like things they’re easy to break down I don’t end up feeling like I’m getting disrupted and getting inflamed so I just made that separate note they’re really good good quality nut in that case just so that you guys do know probably one of the best places to get good deals on all the nuts that I have listed here is gonna be through drive market I talk about them in my videos all the time so it’s an online grocery store but I think the main thing I want to link to here is the fact that I’ve been able to create Kido boxes and fastening boxes thyroid box in basic custom grocery boxes through thrive market with my partnership with them so it’s made it so that people that watch my videos if they would say well I want to just order the groceries that Thomas would order I have a Kido box or I have a fasting box things like that so I have my recommended nuts in them it makes it really easy but anyway thrive makes it so you can just do all your grocery shopping online and it gets delivered to your doorstep you don’t have to go to the grocery store plus you can lean on experts like myself and some others that create their own boxes to just make it easy for you alright so check them out after you watch this video but now let’s go ahead and let’s move into tier 2 ok then Brazil nuts we get into tier 2 ok nuts in moderation Brazil nuts here’s the downside only eight of those suckers in a serving like ok I just had a couple hundred calories 20 grams of fat not bad four grams of protein still nice low carb 1.5 six grams of omega 6’s it’s still nice and low which is why it’s tier two and we start to get a little bit lower on the monounsaturated fats there so now we’re kind of left with less potent fats that are gonna be able to have a positive effect on our pancreas right high levels of phytase that’s what actually brings this one down quite a bit okay a lot of minerals getting chelated so you don’t absorb them because of this but it makes itself up a little bit with selenium because selenium is really good to help the thyroid actually t4 convert into t3 so convert active form of thyroid however selenium is a mineral that gets somewhat canceled out by the phytic acid now we move into walnuts walnuts used to be really high on my list they bumped down a little bit fifteen halves make up a serving 19 grams of fat 4.5 grams of protein two and a half grams of carbs 11 grams of omega sixes they’re actually the highest omega-6 they’re actually one of the highest omega-3s – but they have so much omega-6 that it counteracts it 14% monounsaturated fats okay low phytates which is great and then i put as a note they’re high omega-3 but again counteracted by the omega-6 because they cancel each other out now we move into tier 3 moderation here for sure hazelnuts 13 per serving 19 grams of fat 4.5 grams of protein 2.5 grams of carbs really low Omega 6s so that’s great really pretty high amounts of monounsaturated fat so you think you’re pretty good but the levels of phytates are so high that they end up breaking it down and bringing it down a peg they’re also a little bit harder to digest they’re really hard not okay so it’s the lack of the the kind of the monounsaturated fats that are in there it’s not a whole lot of Palma too late because palmitoleic is unique to macadamia nuts long story short that’s why it’s in Tier three then we have almonds which people would expect on keto to be higher up almond flour you’re gonna see a lot of but you want to go with blanched almond flour that doesn’t have the skin that has the phytic acid straight-up almonds 28 nuts per serving which is nice you can eat a lot of them 17 grams of fat okay seventeen and a half seven grams of protein good protein amount and three grams of carbs four grams of omega-6 is still still pretty low 63 percent monounsaturated fats so fairly stable fats there but very high phytates once again insist we just want to be careful with those almonds you will notice you get dehydrated feeling kind of sickly feeling if you eat a lot of almonds I put a note there they’re easily accessible so if you’re running out of options they’re easy to get you can get them at a gas station you get them anywhere okay then we move into pistachios tier 360 sort of nuts in a serving that’s what I like about them and there’s a nice barrier to entry if you get them with the shells takes you a long time to eat 16 you’re gonna have a thumb cramp before you actually fill up on them okay then the macronutrients you have 15 grams of fats a free low fat you have 7 grams of protein and 6 grams of carbs starting to creep on up there it adds up although again it’d be a lot to eat 60 of those just because it takes so much time four and a half grams of Omega 6s so really not too bad there a decent amount of monounsaturated fats but not amazing and actually pretty low phytates so what’s really messing us up here is the macro nutrient profile the macro nutrients are just not inline high carb low fat this is not the best not to be eating on keto I didn’t make a note there of the barrier to entry is great then we get into tier 4 just avoid okay cashews I hate to break it to you they’re probably the tastiest but we got to get rid of them okay 23 nuts for serving but 15 grams of fat six grams of protein 10 grams of carbs yeah okay pretty low in the grand scheme of the Omegas though the thing is is that these macros just throw us a loof decent monounsaturated fats very high phytates the highest phytic acid okay they actually have their own anti nutrient profile because they’re not even a nut they’re a fruit okay so because they’re a fruit they have this whole protective mechanism that makes it so you practically absorb nothing from them and I might mana know that there are fruit so just to avoid the cashews I know cashew butters tasty but avoid it pili nuts here’s the thing I didn’t I will be back up for a second pili nuts by far just FYI just blow all these out of the door okay like boom like not even a comparison because pili nuts have like less than a gram of carbs they have extremely high like 24 25 grams of fat they have a high amount of saturated fat which is very hard to come by and they’re just the hard part is I didn’t want to list them here because they’re not a common nut that you can get at most grocery stores I will say that a company called pili hunters is like the original pili nut and they’re actually available at thrive market too like I mentioned earlier so you can get your hands on pili nuts also through thrive so makes things really really easy there I’ll do a separate video on pili nuts in fact I have done other videos on peanuts but I can dive deeper to the detail there they just honestly they deserve a video themselves because they’re just not as easy to find but again you can’t get them at thrive so honorable mention stuff here I want to talk about seeds but they kind of deserve their own video again I won’t talk first about flax verse chia okay they’re in the same league but flax is going to be a much higher omega-3 content however it’s important to note that flax is in the the omegas that are in plants with the exception of algae our alpha linoleic acid they have to go through a conversion process and a fermentation process in your body to actually be usable in the body as omega-3s so it’s a little bit irrelevant chia is a little bit better on the fiber side in my opinion flax tends to kind of bloat people and tends to give them a little bit of a gastric disruption whereas chia seems to be a bit easier but let’s go ahead and let’s rank the seeds via a carb hierarchy here number one best seed to eat as far as carbs are concerned flax then we move into chia okay then we move into hemp then we move into sesame then we move into pine pine nuts but it’s technically seeds still sunflower and then pumpkin I love pumpkin seeds and honestly they are having one of the richest nutrient profiles but they’re little bit higher carb so you set the doom in moderation there’s a lot more seeds and trust me we could do go a lot more in depth with this but usually you’re not consuming such copious amounts of these seeds that we need to worry about the Omega and the fat profile too much I just wanted to at least list out the carb situation there so if you want me to do a more expanded video on seeds or on peanuts put it down in the comments section below or if you have questions you want me to dive deeper into anything I talked about please let me know in the comments section and please if you wouldn’t mind hit that subscribe button also check out thrive market in the description after you have done what you need to do for the day alright I will see you all soon thank you very much
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Best Nuts and Seeds on Keto [2020 Edition] – Thomas DeLauer
Hey, I’ve taken all the leg work out of the equation for you. I’ve broken down the best to worst nuts and I’ve broken them down into tiered approach. Tier One, Tier Two, Tier Three, Tier Four, an I’m going to give you the breakdown as to why they fall into these given tiers. Now this isn’t just for keto or low carb. This really serves a purpose throughout the entire dietary pattern spectrum, but if you’re on keto or low carb, then obviously, nuts are probably a little bit more of a staple for you so you want to pay a bit more attention to this.
The first one, Tier One, these are the nuts that you can I think have a lot of. Again, calories in mind, so I’ve broken this down by the nut, how many nuts per serving, the macros, your number of omega-6’s, and the reason that I put omega-6’s in there is because it’s easy to say, “Oh, this nut has a bunch of omega-3’s.” The amount of omega-3’s in nuts is so small, it’s negligible anyway, so it’s better for us to focus on how much omega-6’s there are which is a negative thing. Then we’ve got monounsaturated fatty acids which I will talk about as we get down the line, phytates, phytic acid, phytates, these are actually things that restrict how the minerals get absorbed. That comes into our equation. Then specific notes. We’ll go on down the line with each setup.
So macadamia nuts, top of Tier One. Why are they top of Tier One? First of all, nuts per serving, a nice amount, 10 to 11 nuts per serving. The macros are great though. This is what really puts it in its own league too. 22 grams of fat, two grams of protein and 1.5 grams of carbs. That’s pretty amazing for a nut. Trace amounts of omega-6’s. You can hardly even detect the omega-6’s in these. That is what makes it powerful, but here’s the big winner. 78% monounsaturated fats, palmitoleic acid which converts into oleoylethanolamide, so OEA.
Now let’s move on to pecans. They make Tier One. Pecans, 20 halves make up a serving. I like pecans because you can actually eat a fair bit in a serving. Macros, 21 grams of fat, three grams of protein, 1.5 grams of carbs. Still almost as good as the mac nuts there. Six grams of omega-6’s in a serving, not bad actually. I mean, not great but not bad. 56% monounsaturated fats. Really good amount there. Low amounts of phytates.
Then brazil nuts. We get into Tier Two. Okay nuts in moderation. Brazil nuts. Here’s the downside. Only eight of those suckers in a serving. It’s like, “Okay, I just had a couple hundred calories.” 20 grams of fat, not bad, four grams of protein, still nice, low carb, 1.5. Six grams of omega-6’s. Still nice and low, which is why it’s Tier Two. We start to get a little bit lower on the monounsaturated fats there so now we’re kind of left with less potent fats that are going to be able to have a positive effect on our pancreas, right? High levels of phytates.
Now we move into walnuts. Walnuts used to be really high on my list, they’ve bumped down a little bit. 15 halves make up a serving. 19 grams of fat, 4.5 grams of protein, 2.5 grams of carbs. 11 grams of omega-6’s. They’re actually the highest omega-6. They’re actually one of the highest omega-3’s too, but they have so much omega-6 that it counteracts it. 14% monounsaturated fats. Low phytates which is great, and then I’d put as a note there high omega-3, but again, counteracted by the omega-6.
Now we move into Tier Three, moderation here for sure. Hazelnuts. 13 per serving. 19 grams of fat, 4.5 grams of protein, 2.5 grams of carbs. Really low omega-6’s, so that’s great. Really pretty high amounts of monounsaturated fats, so you’re thinking they’re pretty good, but the levels of phytates are so high that they end up breaking it down and bringing it down a peg.
If you want me to do a more expanded video on seeds or on pili nuts put them down in the comments section below or if you have questions, you want me to dive deeper into anything I talked about, please let me know in the comments section and please if you wouldn’t mind, hit that subscribe button, also check out Thrive Market in the description after you have done what you needed to do for the day. All right, I will see you all soon. Thank you very much.
Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student: