15 Nuts On Keto. You Can Go Nuts For Keto With These Awesome Keto Snacks! 🌰 🥜 🥥

nuts on keto what are some of the best nuts for a ketogenic diet and what are

some of the worst ones that you want to avoid today we're going to cover 15 of

the most popular nuts in the world and of course we're going to talk about some

important aspects that you don't usually hear about coming right up

hey I'm dr. Ekberg I'm a holistic doctor and a former Olympic decathlete and if

you like to truly master health by understanding how the body really works

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anything on a ketogenic diet of course you are looking to reduce carbs and nuts

are generally pretty low in carbs but there are some exceptions I'm gonna

recommend these nuts based on how many net carbs they have how much fat they

have what's their level of omega sixes and what is the omega-6 to omega-3 ratio

and we'll talk about what that is and why it matters number 15 on the list is

betel nuts and even though a lot of people probably haven't heard of them

they're very common they are number seven on the most produced nuts in the

world over a million tons and they're chewed as a psychoactive drug in many

cultures so the reason I have them at the bottom of the list is because we're

talking about Kido and they have 61% net carbs so all of

these numbers are in grams per hundred so it's percent net carbs they only have

nine percent fat and they also have I could not find any of the numbers for

Omega 6s so besides not being a huge fan of psychoactive drugs it is basically as

starchy as bread so we definitely want to avoid that one number 14 on the list

is chestnuts and I don't think I've ever had a chestnut I only know of them in

Christmas songs but they are the sixth most produced nut in the world I don't

think it's a great idea because it has 48 percent net carbs and it's extremely

low in fat so again in keto we're looking for low carbs and high fat

number 13 : Utz used to be an ingredient in coca-cola it is on the top 10 list of

the most produced nuts but I don't think I've ever had one and it has 21% net

carbs and very very low in fat so I included these on the list because they

are on the top 10 most produced nuts in the world but again for a ketogenic diet

we I don't recommend them so let's just leave those for now and I also like to

make a short disclaimer because I know that I'll get about 50 comments or so

explaining that some of these mentions are not actually nuts that some are

droops or legumes and so forth so yes I'm well very well aware that as a

matter of fact out of these 50 nuts there will only be three true nuts which

in a botanical sense means that they're dry hard shelled uncommented fruit that

do not split on maturity to release seeds and I won't bore you with all

these definitions but actually eight out of these 15 will be droops many of them

you think of as nuts and one will be a gymnosperm a not like gymnosperm seed

and three of them will be not like angiosperms seeds so that's the

botanical disclaimer we're just gonna talk about them as nuts because that's

how people refer to them in general language number 12 on the list is a

disappointment for a lot of people it is a favorite for many its cashew nuts I

mean how can you not like cashews but they are very high they're almost 30

percent twenty-nine percent net carbohydrate they do have a good amount

of fat 44 percent fat and they have 8 grams of Omega 6s and I'll come back and

talk more about but the cashews we can't really

recommend because it is quite high in carbohydrate almost a third of it is is

starch number 11 pistachios 17% carbs again quite high for a ketogenic diet

and again a big disappointment because two of my absolute favorite nuts I mean

they're so sweet and so nice in your mouth our cashews and pistachios but

have very very few if you're trying to stay in ketosis number 10 hickory nuts I

don't know that I've ever had one of those but they are quite common and it

has 12 grams 12% carbohydrate 64% fat and 20% omega sixes its Omega 63 ratio

is 20 and again I'll come back to that now we're starting to get up into what

we think of as nuts with a low carbohydrate and a high fat ratio number

9 pine nuts 9 grams of net carbs 68 percent fat number 8 almonds have 9

percent net carbs 50 percent fat so again not as good as some of the best

ones a lot of people have been asking me about almonds a lot of people love

almonds and it's pretty good not one of the absolute best number 7 hazelnuts

also known as filbert's in some countries 7% net carbs and 61 percent

fat number 6 Brazil nuts 5% net carbs and 66 percent fat number 5 peanuts

which of course a lot of people refer to as a legume but it has the name nut in

its name and we eat it in such a way has 6 grams of net carbs and 50% fat number

4 one of my absolute favorites is coconut and where these numbers are for

dried coconut so the one you buy and that's dried and

shredded usually because the fresh coconut meat has a lot of moisture in it

so by the time you dry it then we get these numbers seven grams of net carbs

and 65% fat number three pecans has only four grams

of net carbs and 72% fat that's why it's so yummy it's very very high fat and

it's so delicious number two walnuts three grams of net

carbs 59 grams of fat and my number one favorite nut for a ketogenic diet is the

macadamia nut six grams of net carbs and 76 grams of fat let's talk about the

important stuff why does the list look like this why have I chosen these

particular properties to recommend the nuts because as you can see net carbs is

hugely important but it's not in direct order of lowest to highest we do want

low net carbs and we do want high fat but we also are concerned with the

quality of the fat the type of fat because we have a huge problem in this

country one of the main benefits of the ketogenic diet is that it reduces

inflammation and inflammation that's caused by sugar and grains but part of

that inflammation is also caused by excess omega-6 fatty acids so even

though omega-6s and omega-3s are both essential when we get them out of

proportion then it becomes very inflammatory and very damaging and

that's one of the biggest problems that we have in our diet today when we look

at an omega-6 to an omega-3 ratio we want it to be as close as possible to

one to one an equal amount of Omega 6s to an equal amount of omega-3s now it's

still okay they have estimated that our ancestors

and paleo diets and so forth that you can still have optimum health up to

about a four to one so we want to keep the omega sixes no

more than four times higher than the Omega threes and it doesn't mean that we

need to avoid omega sixes completely it just means that we need to be aware of

them and we need to counteract them with some Omega threes because basically

Omega 6s participate in pro-inflammatory pathways and Omega threes participate in

anti inflammatory pathways that's one of the reasons fish oil is so beneficial it

has anti-inflammatory properties and it counteracts the inflammatory effects of

the modern diet so when we look at these numbers the reason macadamia is my

absolute favorite even though it doesn't have the lowest carbs is that it does

have a very high fat content but out of that 76 grams of fat only 1.3 grams is

an omega-6 so even if you ate a whole hundred grams of macadamia nuts which is

quite a bit that's like 800 calories almost you would only get about one gram

of omega sixes so it's very very easy to compensate to counteract that and if we

look at the omega-6 to 3 ratio this doesn't mean all that much we we can

look at and say ok 6 to 1 is pretty close to 4 to 1 so we're not we're

staying pretty neutral to that ratio eating macadamia nuts but the other way

looking at it is we're only getting a tiny bit of Omega 6s and therefore it's

very easy to eat some fish or some fish oil and make up for that

so walnuts is number two on the list because it's very low in carbs it is

quite high in fat not as high and even though it has a higher omega-6 it is the

nut with the best omega-6 to 3 ratio because it's the only nut that really

has any substantial amount of omega-3s walnuts have about a 9% Omega

three content and most of the nuts have zero points something so you could eat a

lot of walnuts you can eat a large amount of walnuts and stay with that

four to one ratio and not really violate that ratio too much pecans

number three has very low net carbs four grams very high fat but it does have a

large amount of Omega 6s and it doesn't have any Omega threes to offset it so

the modern diet has about 20 times more omega-6 than Omega one and that's one of

the big problems that we have like I mentioned that the omega sixes from

grain fed beef and from seed oils often called vegetable oils like soybean and

canola and sunflower and safflower they're extremely high in omega 6's and

those are all the oils that they used for commercial cooking so anytime that

you go out to a restaurant and eat food just cooked food but especially fried

food you're getting very very high omega-6 ratios and like I said that

ratio is often as high as a 20 to one and if we eat a lot of pecans we're kind

of ending up around that 20 to 1 ratio again it doesn't mean we can't eat

pecans but we need to be a little bit aware of how much omega-6 is are we

adding up so that we can compensate for them with Omega threes number four

coconut seven grams of net carbs it's a little bit higher fat is 65 but here's

the beauty of the coconut that there is no way that you can eat enough coconut

to get a large amount of omega sixes it is mostly saturated fats which are

very healthy very stable the Lord the majority of the fat in coconut are

medium chain triglycerides MCT oil is made from coconut and therefore there's

a very low very all amount of omega sixes and that's why

it's such a good anti-inflammatory food I love to use it in cookies and baking

you can make the coconut macaroons I use it in smoothies one of my absolute

favorites number five peanuts six grams of net carbs 50 grams of fat 16 grams of

Omega 6s so it's pretty high there and when you look at the ratio of 6 to 3 you

see that it's way way way over that 20 that we're trying to avoid it's 5,000

185 and all that means is that it has no Omega threes to speak of so we just have

to count up we have to be aware that for a hundred grams of peanuts then we're

getting 16 grams of Omega 6s so again not really worse than walnuts or pecans

number six Brazil nuts 5 grams of net carbs 66 grams of fat and 21 grams of

Omega 6s so again a little bit higher than we want number 7 hazelnuts

filbert's 7 grams of net carbs 61% fat 33 grams of Omega 6s and not quite so

bad Omega 6 to 3 ratio but again for every

hundred grams we eat we get a lot of Omega 6s so better not eat too much

almonds is a favorite with a lot of people 9 grams of carbs 50% fat but only

12 grams of Omega 6s so it is one of the better ones pine nuts 9 grams of carbs

68 percent fat 33% omega sixes so when we look at it from this standpoint then

we see that yes we want to avoid carbs we want to have a lot of good fats but

when too much of those fats are omega sixes again we need some Omega 6s but

we've really got to watch the quantity so we don't disrupt that ratio too much

when we eat grass-fed butter and grass-fed milk

we're staying close to that one-to-one ratio it's a stable it's a neutral food

and we just when we eat fish of course we're getting tons and tons of omega-3s

so fish and fish oil is really about the only thing that can offset that omega-6

dominance we eat as much neutral one-to-one food as we can and then we

want to eat some fish some fish oil to offset the fact that a lot of other food

has a lot of omega sixes so a lot of times I see people talk about numbers of

macronutrients and they're talking about cups or half a cup or or a serving but

the a cup means different things because a cup weighs different amounts so you're

not comparing apples to apples when you're talking about a cup or when

you're talking about a serving that's why I give you all the numbers in terms

of a hundred grams that way all the numbers are percentages another

prominent Channel was talking about nuts and they were comparing almond butter to

peanut butter and they said that almond butter was much much better than peanut

butter because almond butter had less carbs well that's not correct because if

you do a quality nut butter then there is nothing in there except the nuts you

grind up the peanuts and you have peanut butter you grind up the almond and you

have almond butter there is nothing added you could flavor

it with some salt but a quality product a natural product is not gonna have

anything in it so therefore the nut butter has exactly the same numbers as

the nut wood and when we compare almonds at 9 grams and peanuts at 6 grams

peanut butter actually comes out ahead in terms of carbohydrate content the

reason a lot of peanut butter is high in carbs is because they add sugar and they

add hydrogenated fat's to make the make it not separate

so everything we're talking about here of course means that you get a good

quality product so we're gonna elaborate one step further on who's the winner

here so in the margin here I have three X's these are the ones that are that you

really want to avoid because they're very very starchy they're very low fat

there's nothing there that's congruent with a ketogenic diet then I have a

couple of question marks on cashews and pistachios because they are super yummy

but they are high in carbs so again if you're on a ketogenic diet and you're

allowing yourself 30 grams of carbs you could still have a few nuts you just

can't have handfuls of them right you just got to figure out where that fits

in your budget next we have four orange checkmarks and these are for hickory

nuts pine nuts almonds and hazelnuts so these are basically really good keto

foods if you eat just a little bit so you could have a handful but you can't

just go to town on it because then these carbs are gonna add up then I have a

couple of check marks with a question mark and why is that because Brazil nuts

and peanuts even though the numbers look really really good and a lot of people

love them what I have found in my clinic is that these are the two most common

allergens those are the the most commonly nuts that the people are

intolerant to so a lot of people don't realize it with Brazil nuts a lot of

people know it with peanuts they know that allergies can be anaphylactic they

can be very serious but when you get down to the really really fine nuances

of how well the body tolerates something Brazil nuts show up as one of the most

common in tolerances so be very careful with that the top four check marks those

are my superstars these are nuts that you can eat a large amount

pecans is the only one that I would be a little bit more careful with and of

course macadamias because of the omega-6 is the high fat the low carbs you could

eat virtually unlimited macadamias you could eat virtually unlimited coconuts

and again they're so rich that you're not going to eat a half a pound of those

nuts but even if you did you'd still be within your ketogenic limits if you

liked this video and you'd like to learn more about the ketogenic lifestyle I bet

you loved that video thank you so much for watching and I'll see you in the

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