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Best Nuts to Eat on a Ketogenic Diet: https://www.youtube.com/watch?v=39djpcTm4rc
Eat this Fat NOT that Fat: Comparing Different Fats: https://www.youtube.com/watch?v=DzWQBn5SFdk
3 Keto Snacks to Never Leave Home Without: https://www.youtube.com/watch?v=fIGoMKyj5rE
Special Thanks to my team and Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student – for working diligently on research as well!
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: