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Variety of raw beef meat steaks for grilling with seasoning and utensils on dark rustic board

Top 6 Best Cuts of Steak: Ranked by Taste and Nutrition

A thick juicy steak is the highlight of most respectable restaurant menus, and the centerpiece of backyard bbqs alike. Steak is as American as, well, apple pie, just a whole lot healthier! But what are the best cuts of steak?

In this article we’ll rate the best cuts of steak based on their nutritional benefits. Surprisingly to some, the most delicious and healthiest are also the fattiest.

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Fatty Steak is Not Bad For You

News flash, fatty steak is not bad for you!

But how can that be? you might be asking. Isn’t saturated fat bad for you? Isn’t that why we’re supposed to eat lean steak?

Nope. The guidelines for choosing lean meats and limiting saturated fat are based on outdated observational studies dating back to the 1950s. They are simply wrong. But how do we know this?

We follow the science. Numerous high-quality modern studies looking at over 1 million combined participants and published in the world’s most prestigious medical journals all tell us the same thing:

For the average person, saturated fat has NO significant association with heart disease, stroke, diabetes, death from heart attacks, and cancer. 1 2 3 4 5

Take for example this 2020 review study published in the Journal of the American College of Cardiology, and authored by over a dozen researchers from the world’s most renowned medical schools. The researcher team found that:

“Although intake of processed meat has been associated with increased risk of CHD, intake of unprocessed red meat is not, which indicates that the SFA content of meat is unlikely to be responsible for this association.” 6

They conclude, “Whole-fat dairy, unprocessed meat, and dark chocolate are SFA-rich foods with a complex matrix that are not associated with increased risk of CVD. The totality of available evidence does not support further limiting the intake of such foods.” 7

So, with the anti-fat nonsense in our rearview mirror, let’s take an honest, science-based look at the best cuts of steak, ranked by their nutritional benefits.

Ribeye Steak (Tomahawk)

Ribeye steaks are the best cuts of steak when it comes to both nutrients and taste. They routinely win contests of flavor thanks to their abundant fat marbling, which also gives it an iconic tender and juicy texture.

When roasted the ribeye is referred to as Prime Rib. It becomes a rib eye when cut into steaks.

But even with all that luscious marbling, rib eye is only the 4th fattiest cut of steak. If you’re eating a keto diet you can learn more about the fattiest cuts of keto meats here.

Aside from complete proteins and nurturing fats, ribeye is also a fantastic source of various B vitamins, zinc, selenium, and numerous meat-specific compounds. These include:

Carnitine: improves male fertility, reduces anemia, supports mitochondrial function, and cardiac ischemia. [7] [8] [9] [10]
Carnosine: Heart and muscle protective. Prevents glycation, protects against telomere damage to prevent agings. [5] [2] [3] [4]
Creatine: Associated with improved cognition and protection against Alzheimer’s. Boost athletic performance, and heart health. [10] [11] [12] [13]
Taurine: Antioxidant that reduces glycation, oxidative stress, and may reduce depression.
Heme Iron: Found only in beef and other red meats, vital to healthy immune function, cognition, and energy metabolism. [16]

NUTRIENT	200G (7 oz)
Calories	582 cal
Fat	55g
Saturated Fat	20g
Monounsaturated Fat
Carbohydrates	0
Protein	48g
Vitamins
B1 (Thiamin)	14%
B2 (Riboflavin)	35%
B3 (Niacin)	44%
B6	60%
B12	245%
Minerals
Magnesium	12%
Potassium	18%
Iron	31%
Copper	33%
Phosphorus	42%
Selenium	93%
Zinc	113%

New York Strip

The New York strip is a steakhouse staple that does equally well on the grill as it does in the pan. That’s due in large part to succulent fat marbling.

As one of the best cuts of steak, the New York Strip has a very similar nutrition profile with the ribeye. It’s loaded in B vitamins, zinc, and selenium.

NUTRIENT	200G (7 oz.)
Calories	616 cal
Fat	44g
Saturated Fat	17.7g
Monounsaturated Fat
Carbohydrates	0
Protein	51g
Vitamins
B1 (Thiamin)	8.5%
B2 (Riboflavin)	21%
Choline	25%
B5 (Pantothenic acid)	30%
B3 (Niacin)	90%
B6	108%
B12	113%
Minerals
Magnesium	11%
Potassium	19%
Iron	21%
Copper	18%
Phosphorus	45%
Selenium	80%
Zinc	55%

T-Bone

If we asked you to think of steak, you’d probably see a picture of T-Bone in your mind’s eye.

But did you know the T-bone steak is actually two different steaks in one?

The T-bone itself divides a tenderloin filet (filet mignon) and a New York strip steak. For this reason, it can be a little tricky to cook. T-bones are best grilled and enjoyed medium-rare at most since the meat near the bone will remain less done than the rest of the steak.

The porterhouse steak is also a T-bone, it’s just cut in a way that makes the tenderloin part larger.

Selenium is one of the many nutrients that stand out in a T-bone steak, at 96% of your RDV per serving. Selenium acts as a powerful antioxidant that protects against numerous cancers, and heart disease. 17

NUTRIENT	200G (7 oz.)
Calories	574 cal
Fat	42g
Saturated Fat	18g
Monounsaturated Fat
Carbohydrates	0
Protein	48g
Vitamins
B1 (Thiamin)	8%
B2 (Riboflavin)	36%
Choline	22%
B3 (Niacin)	70%
B6	102%
B12	150%
Minerals
Magnesium	8%
Potassium	12%
Iron	36%
Copper	16%
Phosphorus	38%
Selenium	96%
Zinc	58%

Beef Short Ribs

Beef short ribs are another favorite, and no surprise, deeply marbled with delicious fats. This cut is a staple in many Asian cuisines. When done right beef short ribs can melt off the bone.

The combination of 250% RDV of vitamin B12 and 102% of zinc makes short ribs one of the best cuts of steak. Your body relies on these molecules to accomplish more than 300 essential functions from immune response, DNA synthesis, metabolism, and much more. 18 19 20

NUTRIENT	200G (7 oz.)
Calories	470 cal
Fat	36g
Saturated Fat	16g
Monounsaturated Fat
Carbohydrates	0
Protein	34g
Vitamins
B1 (Thiamin)	14%
B2 (Riboflavin)	26%
Choline	22%
B3 (Niacin)	42%
B6	46%
B12	250%
MInerals
Magnesium	8%
Potassium	14%
Iron	24%
Copper	16%
Phosphorus	34%
Selenium	68%
Zinc	102%

Tri-Tip Roast

Cut from the bottom sirloin, the tri-tip roast is somewhat leaner. It gets its name from its boneless triangular shape.

Some steak masters say it’s best marinated and cooked whole in the oven. But it’s also great grilled with low to medium indirect heat. When sliced into strips, it makes a great stir fry.

Like our other best cuts of steak on the list, Tri-tip is loaded with protein, healthy fats, B vitamins, zinc, and copper.

Copper is one of the underrated nutrients in our diet. Sufficient copper intake is associated with numerous health benefits including increased bone mineral density, protection against infectious disease, cardiovascular health, and collagen formation in the skin. 21 22 23

NUTRIENT	200G (7 oz.)
Calories	514 cal
Fat	30g
Saturated Fat	12g
Carbohydrates	0
Protein	34g
Vitamins
B1 (Thiamin)	22%
B2 (Riboflavin)	44%
Choline	42%
B3 (Niacin)	52%
B6	68%
B12	236%
MInerals
Magnesium	12%
Potassium	24%
Iron	36%
Copper	38%
Phosphorus	54%
Selenium	38%
Zinc	100%

Beef Liver

Steak means cow meat, and this includes organ meats–the most nutrient-dense superfoods on earth. A former mainstay on dinner tables across America, beef liver is making a comeback thanks to the rise of nose-to-tail eating.

If we were ranking this list based only on nutrition benefits, liver would be far and away #1.

But for many people, beef liver is an acquired taste. What liver lacks in succulence, it more than makes up for in bioavailable nutrients. It’s loaded in protein, and its B vitamins, vitamin A, and copper are literally off the charts.

In fact, it’s so abundant in vitamin A that liver should be enjoyed only occasionally in order to reduce the risk of vitamin A toxicity.

Thanks to liver’s complex matrix of nutrients, eating liver gives most people a tangible energy boost, while supporting numerous physical functions including:

Protection against skin aging
Improved fertility
Healthy fetal development
Strong bones
Heart health
Cognitive performance
Strength and endurance
Elevated mood
Eye health
Strong immune system

If the idea of cooking and eating liver just isn’t palatable to you, you can still get these benefits in the form of beef liver supplements. Tasteless and scentless,desiccated liver supplements but the benefits grass-fed New Zealand cattle organs in the palm of your hand,

Liver is so nutrient-rich that we’re showing you the nutrition values for only 100 grams (3.5 oz), which is half the serving size of the other best cuts of steak on the list.

NUTRIENT	100G (7 oz.)
Calories	169 cal
Fat	5.1g
Saturated Fat	3g
Carbohydrates	0
Protein	27g
Vitamins
Vitamin D	8%
B1 (Thiamin)	15%
B2 (Riboflavin)	263%
Choline	77%
B3 (Niacin)	109%
B6	79%
Vitamin A	870%
B12	3464%
MInerals
Potassium	9%
Iron	35%
Copper	1621%
Phosphorus	49%
Selenium	60%
Zinc	37%

The Best Cuts of Steak: The Takeaway

For many people, steak is the gold standard of the American diet, and for good reason. The best cuts of steak are loaded with healthy fats, complete proteins, and abundant vitamins and minerals.

However, most people view steak as unhealthy due to faulty research from the 1950s-1990 that demonized red meat and saturated fat. Fortunately, numerous more recent and higher-quality studies have found that fresh red meat and whole food saturated fats do not cause cancer, diabetes, and heart disease.

The new science allows us to give red meat the appreciation (and place at our tables) that it deserves. These top 6 best cuts of steak provide your body with nearly everything it needs to thrive!

Bon appetite!

Large group of food, healthy food for a protein diet

What Can You Eat on the Keto Diet? Complete List of Keto Foods

October 12, 2021/in Keto Diet, Keto Foods /by Liam McAuliffe

What can you eat on a keto diet? Probably a lot more than you first thought.

Most people think of keto as a restrictive diet, yet the only thing it truly restricts is carbs. However, since the Standard American Diet centered around processed carbs, you might feel you’re giving up a lot of familiar and comforting foods.

The good news, is that once you kick your carb addiction, you open up a new world of delicious, nutrient-dense whole foods.

Ironically, many of the best foods to eat on a keto diet, like beef, butter, eggs, lard, bacon, and organ meats, were staples for most of our ancestors.

So one way to look at what you can eat on a keto diet is that they’re the foods that mainstream nutrition has wrongfully demonized.

Eating Fat: What the Science Says

Fortunately, numerous recent high-quality studies are setting the record straight. For exaple:

Eating more fat and less carbs reduces the risk of heart disease.1 2
Saturated fat in whole foods is essential and does not contribute to heart disease.3
Cholesterol in food does not raise cholesterol in your blood. 4
Fiber is unnecessary, and high-fiber diets can be harmful. 5 6 7

Now let’s comprehensively answer the question: “What can you eat on the keto diet?”

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Chart of Foods You can eat on a Keto Diet

This chart provides an overview of the types of food you can eat on a keto diet. Below we’ll explore each category in more detail.

It’s important to remember that a keto diet is as much about eating high-fat as it is about low-carbs. The standard ketogenic diet macronutrient breakdown on keto looks like:

70-80% of calories from fat
15-30% calories from protein
0-10% calories from carbohydrate

The foods you can eat on a keto diet should be selected and combined to fit within these ratios.

Ruminant Meats

Ruminant meats are the foundation of most well-formulated keto and carnivore diet meal plans.

Unlike humans, ruminant animals have two stomachs. This makes them extremely efficient at extracting vitamins and minerals from plants. As Doctor Kiltz likes to say, “we came out of the trees to eat the grass eaters, not to eat the grass.”

Ruminant meats are loaded with B vitamins, zinc, and selenium along with meat specific compounds including:

Carnitine: improves male fertility, reduces anemia, supports mitochondrial function, and cardiac ischemia. [7] [8] [9] [10]
Carnosine: Heart and muscle protective. Prevents glycation, protects against telomere damage to prevent agings. [5] [2] [3] [4]
Creatine: Associated with improved cognition and protection against Alzhiemer’s.Boost athletic performance, and heart health. [10] [11] [12] [13]
Taurine: Antioxidant that reduces glycation, oxidative stress, and may reduce depression.
Zinc: The zinc found in beef is 400% more bioavailable than you get in grains. Improves sperm count and mobility in men, while supporting a healthy immune system. [14] [15]
Heme Iron: Found only in beef and other red meats, vital to healthy immune function, cognition, and energy metabolism. [16]

Grass-fed ruminants also contain significantly more Vitamin A (which you need to create energy) and Vitamin E (which assists in combating lipid peroxidation).

The most popular ruminants meats include:

Beef
Bison
Lamb
Goat

When choosing your ruminant meats select for the fatties cuts, and opt for grass-fed and pasture-raised varieties. These will have the healthiest fat composition and the highest amount of vitamins and minerals including vitamin A, and E.

Beef

Beef provides the above-mentioned nutrients at near-perfect ratios and in the most bioavailable forms for the needs of our bodies.

The list below ranks 10 of the most popular cuts of beef based on their fat to protein ratio.

Nutrition Info per 4 oz.

Beef Cut	Calories	Fat	Protein	Carbs	% Calories from fat	% Calories from protein
Boneless short ribs	440	41	16	0	84	15
Tri-tip roast	340	29	18	0	77	21
Beef Back Ribs	310	26	19	0	75	25
Ribeye	310	25	20	0	73	26
Porterhouse	280	22	21	0	70	30
Top Sirloin	240	16	22	0	60	37
80/20 Ground Beef	307	19.6	30.5	0	59	41
Skirt Steak	265	16.5	27	0	58	42
Brisket	245	14.7	28	0	54	46
Flank Steak	200	8	32	0	36	64

Bison

Bison is often leaner than beef with a slightly different flavor, mainly due to their farming methods: Bison are almost always grass-fed and free-range, which also makes them a better choice for the environment than conventional beef. 7 8

The fat ratios of different cuts of bison will closely mirror those of beef in the chart above.

Lamb

Like beef, lamb is rich in fat, protein, and bioavailable nutrients. It’s especially high in zinc, B vitamins, the antioxidant glutathione, and conjugated linoleic acid (CLA). In fact, it’s higher in lamb than any other meat.

Studies show that CLA boosts the immune system, supports heart health, strengthens bones, and improves fat loss.8

While glutathione reduces insulin resistance, reduces the risk of autoimmune disease, along with oxidative damage, and symptoms of Parkinson’s disease. 9

Nutrition information per 4 oz.

Lamb Cut	Calories	Fat	Protein	Carbs	% Calories from Fat	% Calories from Carbs
Chop/Rack	330	22	30	0	63	37
Loin Chop	330	22	30	0	63	37
Leg	292	18.7	29.3	0	59	41
Shank	276	14.7	32	0	52	48
Shoulder	148	6	22.8	0	37	63

Eggs

Eggs are one of the least expensive and most complete sources of fat and protein. Hard boiling this whole animal food makes for a great keto snack.

Loaded with B vitamins, choline, and folate, eggs are also a fantastic fertility diet food for women who are pregnant or trying to become pregnant. 10

Nutrients	100 grams (appx 2 eggs)	%Daily Value
Calories	140
Fat	10
Protein	12
Vitamins and Minerals
Retinol (vitamin A)	98mcg	12%
Riboflavin	0.4mg	33%
Vitamin B12	0.33mcg	100%
Biotin	5.2mcg	17%
Folate	88mcg	30%
Vitamin D	7.9mcg	30%
Vitamin E	1.9mg	30%
Pantothenic acid	1.07mg	22%
Phosphorus	171mg	25%
Iron	1.8mg	Men (23%) Women (10%)
Selenium	28mcg	50%
Zinc	1.0mg	10%
Iodine	47mcg	33%

Organ Meats

Nature’s most nutrient-dense superfoods, organ meats like bone marrow, liver, and brains were scavenged by our caveman ancestors long even before we were smart enough to hunt.

In fact, the human race can thank organ meats for fueling our evolution into the super-intelligent species we are today.

Organ meats have an extraordinary way of providing specific micro and macronutrients to the corresponding organs in our bodies.

For example, beef kidney contains special peptides that may benefit the health of our own kidneys. 11

Some of the most nutrient-rich beef organ meats you can eat on keto include:

Nutrients per 100 grams

Nutrients	Liver	Heart	Kidney	Sweet- breads	Brain	Spleen	Tripe	RDA
Calories	169	179	99	143	140	100	371	–
Fat	5g	6g	3.1g	10.3	10	3g	26g	–
Protein	27g	31g	17.4	10.9	11	18g	32g	–
Net Carbs	5	0g	.3g	1.1g	1g	0g	0g	–
Vitamins
Vitamin A	870%	2%	2%	–	7μg	–	–	900mcg
Riboflavin (B2)	263%	76%	2.8mg	.3mg	.2mg	.4mg	.359mg	1.3mg
B6	79%	9%	.7mg	.4mg	.2mg	.1mg	.162mg	1.3-1.7mg
Folate (B9)	290μg	3μg	98μg	6μg	3μg	–	11mcg	400mcg
B12	3464%	280%	280	15.2μg	9.5μg	5.7μg	4.19mcg	2.4mcg
Vitamin C	1%	0mg	9.4mg	3.3mg	10.7mg	45.5mg	1.3mg	60mg
Vitamin D	8%	1%	1.1μg	–	–	–	.4mcg	100mg (4000 IU)
Vitamin E	3%	14%	.2mg	–	1mg	–	.39mg	1000 mg (1500IU)
Vitamin K	3%	–	–	–	–	–	1.2mcg	120mcg
Minerals
Calcium	0%	0%	13mg	9mg	43mg	9mg	77mg	1300mg
Iron	34%	38%	4.6mg	2.2mg	2.6mg	44.6mg	3.21mg	18mg
Magnesium	5%	6%	17mg	15mg	13mg	22mg	29mg	420mg
Phosphorus	49%	27%	257mg	386mg	362mg	296.0	211mg	1250mg
Zinc	37%	20%	1.9mg	1.4mg	1mg	2.1mg	253mg	11mg
Copper	1621%	72%	.4mg	.2mg	.3mg	.2mg	.22mg	.9mg
Manganese	15%	–	.1mg	–	–	.1mg	–	2.3mg
Retinol	–	–	419μg	–	–	–	–	–
Selenium	39.7mg	21.8μg	141μg	26μg	21.3μg	62μg	26.1mcg	55mcg
Lycopene	–	–	20μg	–	–	–	–	–
Thiamine	.2	.2mg	.4mg	.1mg	.1mg	–	–	.9-1.2mg
Choline	333.3mg	–	–	–	–	–	–	550mg

Organ Meat Supplements

If high-quality fresh organ meats are hard to come by, or they make you squeamish, not to worry. You can still get near identical benefits from dried organ meat supplements.

Click here to view our guide to selecting the best beef liver supplements, and here for our multi-organ meat supplement guide.

simply add beef liver supplements to your carnivore diet food list. You can learn more about supplementing with liver here.

Pork

When it comes to answering, “what can you eat on a keto diet?” pork is near the top of most people’s lists.

However, pork often plays second fiddle to ruminant meats for the following reasons:

Pork is less nutrient-dense
Pigs can’t transform inflammatory omega-6 fatty acids in their feeds into omega-3’s, but ruminants can
Pastured pork is hard to find, whereas grass-fed ruminants are common

That said, pork is still a fantastic whole food source of fat, protein, B vitamins, selenium, and choline.

Here’s a list of the top 10 cuts of pork to eat on a keto diet, listed in order of their fat to protein ratio.

Nutritional information per 4 oz.

Pork Cut	Calories	Fat	Protein	% Calories Fat	% Calories Protein
Pork Belly	588	60	10.4	92	7
Baby back ribs	315	27	18	77	23
Pork Hocks	285	24	17	76	24
Shoulder	285	23	19	73	27
Bacon	600	47.2	41.9	71	28
Butt	240	18	19	68	32
Leg Ham	305	20	30.4	59	40
Loin	265	15.5	30.8	53	46
Chop	241	12	33	45	55
Tenderloin	158	4	30	23	76

Whole Food Fats

On a keto diet, it’s rarely a question of can you eat fat, and more a question of, have you eaten enough fat. Getting 70% of your calories from fat can feel daunting, even when you’re eating fatty animal foods. You’ll need to augment your keto meals with healthy keto fats.

8 of the healthiest fats you can eat on a keto diet include:

Tallow
Lard
Coconut Oil
Ghee
Butter
Creme Fraiche
Olive Oil

Let’s take a closer look at some of the best options you can eat on the keto diet:

Tallow

Incredibly nutrient-rich, beef tallow helps you absorb more essential nutrients from your food while providing vitamins A, D, E, K, and B1. Tallow also contains conjugated linoleic acid, a natural anti-inflammatory.

Ghee

A type of clarified butter, ghee is the result of removing milk solids and water through heat. Ghee is packed with vitamins K, A, and E, all of which are essential to numerous physiological functions. One of the best things about ghee is that it’s lactose-and casein-free, making it a great choice for people with lactose intolerance and dairy allergies.

Coconut Oil

Coconut oil is popular among keto dieters in large part because of their medium chain triglycerides (MCTs), that make up 54% of the fat in coconut oil. MCTs are directly metabolized into ketones, which help reduce some of the uncomfortable side effects when transitioning to keto. [23]

Fatty Fish

Though you can eat essentially all types of fish on a keto diet, most fish are relatively lean and will need to augment with added fats.

The fattiest fish are the center of pescatarian keto, and Mediterranean keto diets.

Fatty fish like Atlantic mackerel, sardines, and anchovies provide robust amounts of vitamin D–which can be hard to come by in food.

Here’s a list of the top 6 fish you can eat on the keto diet.

TYPE OF FISH	CALORIES	FAT	PROTEIN	CARBS	% CALORIES FROM FAT	% CALORIES FROM PROTEIN
#1	Atlantic Mackerel	290	20.3	27	0	63	37
#2	Farmed Arctic Char	208	12	19	0	58	42
#3	Anchovies	256	15.9	28	0	56	44
#4	Farmed Salmon	234	14	25	0	56	44
#5	Wild King Salmon	195	13	22	0	54	46
#6	Sardines	139	8	19	0	50	50

Roe and Shellfish

Eating roe and shellfish on the keto diet provides an abundance of hard to get nutrients. Oysters are loaded in zinc, while salmon roe is a rare source of significant vitamin C in animal foods.

Lobster, roe (caviar), shrimp, and other seafood with orange pigment provide a compound called Astaxanthin. [22] [23] This powerful antioxidant is around 6,000 times more potent than vitamin C. [24]

Type of Seafood	Calories	Fat	Protein	Carbs	% Calories from fat	% Calories from protein	% Calories from carbs
Salmon Caviar (Roe)	260	14	29	2.9	45	52	3%
Oysters	58	1.9	6.5	3.1	29	33	28
Mussels	97	2.8	13.5	4.5	26	56	19
Shrimp	135	2.0	25.8	1.7	18	78	4
Dungeness Crab	107	2.0	22	0	17	82	0
Lobster	116	1.8	25	0	14	86	0
Clams	82	1.1	15	3	12	73	15
Scallops	97	1.0	19	3	9	78	12

Poultry

Poultry is accessible and relatively inexpensive, but it’s also very lean and is more highly processed and susceptible to contamination than other keto meats. For this reason poultry often plays more of a supporting role when it comes to what you can eat on the keto diet.

To get the most fat from poultry chose skin-on options, and add fats like tallow and butter when cooking.

And there is one type of poultry that’s highly recommended: chicken liver.

Poultry	Calories	Fat	Protein	Carbs	% Fat	% Carbs
Goose	340	24.9	28.5	0	66	34
Game Hen	220	16	19	0	65	35
Chicken Wings	320	22	30.4	0	62	38
Chicken thigh (skin on)	275	17.6	28.3	0	58	41
Duck	228	13.9	26.3	0	55	46
Chicken Leg (skin on)	275	15.2	29.4	0	54	46
Turkey	175	9.9	21	0	51	49
Chicken Breast (skin on)	200	8.4	31	0	38	62
Chicken Breast (skinless)	138	4	25	0	26	72

Full Fat Dairy

Keto yogurt, cream, butter, and keto cheeses make a fantastic addition for people that can tolerate dairy.

And for people who don’t tolerate dairy well, it’s worth giving A2 milk and dairy a try. A2 refers to a type of dairy protein. Most cows have A1, which breaks down into a molecule linked to autoimmune and heart disease. [36] [37] [38]

But the A2 protein in specific types of cows milk and exclusively in buffalo, sheep, and goat milk, can be safer and easier to digest.

A helpful tip is to add heavy cream to yogurt and cottage cheese to boost their fat ratio into keto territory.

Nutrition info per 100 grams

Type of Dairy	Calories	Fat	Protein	Carbs	% Calories from fat	% Calories from protein	% Calories from carbs
Ghee	896	104	.3	0	100	0	0
Butter	714	84	.8	.01	99.9	.01	0
Creme fraiche	403	43.2	2.4	2.4	96	2	2
Heavy cream (3.3 oz)	333	36.3	2.8	2.7	94	3	3
Cream cheese	352	34.5	6.2	5.5	87	7	6
Sour cream	192	18.4	2.3	4.5	86	5	9
Cheddar cheese	414	33.8	23.4	3.2	74	23	3
Full Fat Greek Yogurt	100	5.1	9.5	4.1	47	37	16

Low Carb Veggies

Veggies are a controversial topic on keto. Keto carnivore dieters swear off veggies altogether. Yet people eating vegetarian keto and vegan keto eat them all the time.

The argument for limiting veggies on a keto diet centers on a combination of carb load and the presence of plant toxins and antinutrients.

Plants contain thousands of these potentially toxic compounds including, phytic acid phytohormones, lectins, oxalate, and gluten.

In small doses most people are unaffected. But when constantly consuming plant toxins you can induce chronic inflammation and leaky gut among other disorders.

Below ground veggies, though often higher in carbs than their leafy counterparts, are generally lower in plant toxins. The higher carb options are best enjoyed once in a while, or as part of the cyclical ketogenic diet.

Can you Eat Fruit on the Keto Diet?

By virtue of their sugar content, fruit plays a minor role on the keto diet. The best fruit to eat on a keto diet are berries.

Berries are only 5-10% net carbs by weight. A cup of blackberries with heavy cream can be an occasional keto treat.

You’ll want to steer clear of bananas, which are over 20% net carbs.

The best keto fruits to eat on keto include:

Types of Fruit You Can Eat on Keto	Carbs per 100 grams
Blackberry	5
Raspberry	5
Strawberry	6
Coconut	6
Lemon	6
Cantaloupe	7
Watermelon	7
Peach	8
Orange	9

Nuts and Seeds

Though loaded with fat, protein, vitamins, and minerals, keto nuts and seeds should also be used sparingly on keto.

The drawbacks to nuts and seeds is that their extremely high in abrasive fiber, they can contain lots of antinutrients, and have extremely high omega-6 to omega-3 fatty acid ratios.

An ideal Omega-6 to 3 ratio is 1:1. But in our standard American diet, it’s closer to 1:16. This overabundance of omega-6’s can lead to chronic inflammation, cancer, and heart disease.

Here’s our list of the best low-carb nuts for a keto diet, ranked according to their carbohydrate content.

Nut	Carbohydrate per 100g	Amount of nuts per 100g
Pecan	4 grams	65 nuts
Brazil nut	4 grams	20 nuts
Macadamia nut	5 grams	40 nuts
Hazelnut	7 grams	70 nuts
Walnut	7 grams	50 halves
Almond	9 grams	80 nuts
Hemp Hearts	9 grams	5/8 cup
Pistachio	28 grams	160 nuts

Seeds can also make a cameo on most keto diets, but have the same potential drawbacks as nuts. Some popular options include:

CARBOHYDRATES	PER 1OZ.	PER 100 GRAMS
PUMPKIN SEEDS	1.4g	4.9g
SUNFLOWER SEEDS	1.7g	6g
CHIA SEEDS	2.2g	8g

Condiments and Sauces

Most commercial sauces and condiments are loaded with inflammatory vegetable oils and sugars. This can make eating out on keto a challenge.

However, there are fantastic keto options for most of your favorite condiments including, mayonnaise, bbq sauce, ketchup, aioli, mustard, and soy sauce.

Check out our guide to recipes and store-bought keto sauces and condiments here.

What Can you Eat on a Keto Diet? The Takeaway

A keto diet calls for high-fat, low-carb, and moderate-protein foods. So the answer to “what can you eat on a keto diet?” will naturally include the foods that most closely fit these criteria.

The keto-friendliest foods are whole food animals meats and fats.

Ruminant animal meats and fats from cows, bison, and lamb play the starring role. Pork, seafood, poultry, and full-fat dairy play supporting roles. With nuts, seeds, veggies, and fruits making occasional cameos.

Top 8 Keto Sauces and Condiments to Make and Buy

October 5, 2021/in Condiments, Keto Foods, Low Carb /by Liam McAuliffe

Until recently there haven’t been many low-carb keto condiments and sauces to choose from. But now brands and keto cooks alike have caught on to the need for low-carb high-fat versions of staple sauces, dips, and marinades.

Here’s a list of the 8 best keto condiments, each with a choice between a delicious DIY recipe or high quality store-bought option.

1. Keto Mayonaise

Invented in France way back in the 1800’s mayonnaise is now a $1.3 billion dollar U.S. industry. Throughout its history mayonnaise has always been keto. Though some brands add sugar, the most popular brands are still zero-carb foods.

The ingredients of most mayos are just oil, eggs (yolks), vinegar, lemon juice, salt, and sometimes paprika or other spices.

But that doesn’t mean basic store-bought mayo is healthy. In fact, mayonnaise mostly contain industrial vegetable oils high in omega-6 and polyunsaturated fatts that can become oxidized and lead to inflammation in the body.

Best Store-Bought Option

Fortunately, brands like Primal Kitchen and Kinsingtons are catching on to the need for mayo made with olive oil and avocado oil that have less polyunsaturated fat.

Easy Recipe

Jettisoning the white vinegar and rapeseed oil of commercial mayo for apple cider vinegar and avocado oil, this recipe will fuel ketosis without fueling inflammation.

And if you’re on the carnivore diet, substitute oil for liquid bacon grease.

Ingredients

1 cup Avocado oil (bacon grease for carnivore diet)
2 egg yolks (chose the best pasture-raised eggs)
2 teaspoons apple cider vinegar or lemon juice
1 teaspoon Dijon mustard
Pinch sea salt

Directions

Add egg yolks and vinegar to food processor or immersion blender jar, blend until combined
Slowly add oil. If using immersion blender add all oil at once and go up and down without lifting blender into air.
Add mustard and salt, blend in.

2. Keto BBQ Sauce

Most people think of bbq sauce as tangy and sweet, but you can still get that classic bbq flavor without all the sugar and carbs. In fact many regional and traditional bbq sauces don’t actually call for added sugar. So you can think of keto bbq sauce as a return to the roots of bbq flavor.

Best store-bought option

Again primal kitchen gets the nod. Though other brands offer great choices, we appreciate the variety of primal kitchens flavors.

Easy Keto BBQ Recipe

This South Carolina inspired keto BBQ sauce can liven up pretty much any keto meat, and even make nutrient-packed organ meats more of a treat than a chore. Try it as a dip with pan fried sweetbreads.

Ingredients

16 ounces of Sugar-Free Tomato Sauce
4 tablespoons of no-sugar-added Worcestershire Sauce
4 tbsp of apple cider vinegar
4 tbsp of Liquid Smoke Flavor
2 teaspoons of sea salt
2 teaspoons of onion powder
1 teaspoon crushed garlic
1/2 teaspoon of smoked paprika (or cayenne is you want it spicy)
1/4 teaspoons of powdered stevia, optional.

Directions

Add all ingredients to a medium saucepan, stir over medium heat.
Simmer for 5 minutes
Allow to cool, use it, jar the rest, refrigerate.

3. Keto Ketchup

Commercial ketchup is loaded with high-fructose corn syrup which can quickly spike your blood sugar, damage your glycocalyx, cause premature aging via glycation, and contribute to insulin resistance and diabetes. Even small amounts of sugar can trigger carb addiction.

Luckily there are a number of tasty low-carb ketchups on the market. And you can easily make your own!

Best Store-Bought Option

Keto Classic Ketchup by Yo Mama’s Foods offers a zero-carb option. But overall we prefer the flavor of G Hughes Sugar Free Ketchup, with only 1 gram of carbs per serving.

Easy Keton BBQ Sauce Recipe

Ingredients

6 oz Tomato paste (no sugar added)
1 cup Water
1/4 cup powdered monk fruit
3 tbsp apple cider vinegar
1 tsp sea salt
3/4 tsp onion powder
1/2 tsp garlic powder
1/4 tsp paprika
1/8 tsp mustard powder

Directions

Add all ingredients to small saucepan, whisk until smooth
Over low heat, simmer for 30 minutes stirring occasionally. Taste and add salt and sweetener to taste
Let cool and for smoother more uniform texture puree in blender

4. Keto Ranch Dressing

Ranch is just about the most comforting and keto-friendly dressing out there. This is a real asset when making the transition to keto, since for most people a ketogenic diet means giving up a lot of other comfort foods.

However, most store bought ranch dressings, even “keto-certified” varieties are loaded with inflammatory seed and vegetable oil along with gum emulsifiers and preservatives.

Best Store-Bought Option

Primal Kitchen Ranch dressing comes closest to meeting our standards thanks to an ingredient list that includes avocado oil, apple cider vinegar, and organic seasonings. It does however have some gums to maintain a consistent texture.

Easy Keto Ranch Dressing Recipe

Ingredients

1 cup Mayonnaise
1/2 cup Sour cream
2 tsp Lemon juice
2 tsp parsley
1 tsp dill
1 tsp chives
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp sea salt
1/4 tsp black pepper
1/4 cup heavy cream

Directions

Whisk all ingredients together except for heavy cream
Gradually whisk in heavy cream until you reach your consistency. For a lighter dressing, use less cream and add water
Refrigerate for a few hours to let flavors mingle before serving. Keep for up to 10 days

5. Keto Cheese Sauce

For people that tolerate dairy, cheese on keto can be a staple source of fat, protein, and delicious whole-food variety.

Keto cheese sauce is a way to make your cheese even more versatile. You can pour it over steak, organ meats, and low-carb vegetables to boost both your fat intake and gastronomic pleasure.

Unfortunately, all store-bought cheese sauces we’ve come across are made with some combination of powdered cheeses, gum stabilizers, and usually have synthetic preservatives.

The good news, it’s really easy to whip up keto cheese sauce on your own, and it’s way tastier!

Easy Keto Cheese Sauce Recipe

Ingredients

2 oz. cream cheese
⅓ cup heavy cream, plus 3 tablespoons
1 cup shredded cheddar cheese
½ teaspoon Kosher salt
1 tsp cumin
1 tsp chili powder (leave out if you don’t want spicey)

Directions

Place all ingredients in a small saucepan(except for 3 tbsp heavy cream)
Stir over low for a few minutes until the mixture is smooth and uniform
Stir in 3 additional heavy cream to increase smooth creamy texture.

6. Keto Aioli

Ordering an extra side of aioli when eating out on keto is a great hack to boost your macros. And it makes a great addition to keto vegetables and meats alike.

Best Store-Bought Option

Again Primal Kitchen Aioli leads the pack thanks to their avocado oil base.

Easy Keto Aioli Recipe

Ingredients

5 cloves garlic
1 tablespoon olive oil
1 large Egg
1 tablespoon Dijon mustard
1/4 tsp salt
1/4 tsp black pepper
15 ounces light olive oil
1 tablespoon lemon juice

Directions

Preheat the oven to 200C/390F.
Place the garlic cloves on a cookie sheet and drizzle with 1 tablespoon of oil. Bake for 10-15 minutes until golden brown and soft.
Set the garlic aside to cool.
Place the cooled garlic, egg, mustard, salt and pepper in a food processor and blend on medium for 3 minutes until well blended.
Add the oil to a measuring jug and very slowly pour it into the blending food processor until it is all combined.
Add the optional lemon juice if the mixture become too thick.
Place in an airtight jar and store in the fridge for up to 3 weeks.

7. Keto Mustard

Best Store-Bought Option

Though most commercial mustards are a low carb food, they almost always include processed ingredients like xanthan gum stabilizers and sulfur dioxide preservatives.

This is not the case for Nobel Made The New Primal Coarse Dijon Mustard. This mustard leads the pack with a short list of whole foods ingredients and only 1 carb per serving. Finding a good keto mustard is also crucial when creating more complex low carb sauces on your own, since mustard is often a key ingredient.

Also worth noting is to avoid honey mustard on keto, since it will certainly include added sugars.

DIY Keto Mustard Recipe

If you’re a stickler about choosing the purest ingredients, or you’re just a DIY keto condiment enthusiast, here’s an easy keto mustard recipe to add to your repertoire.

Ingredients

4 oz whole mustard seeds
4 oz ground mustard seed powder
1 cup cold water
5 tbsp apple cider vinegar
2 tsp sea salt or Himalayan salt
2 tsp turmeric

Directions

Using spice grinder or mortar and pestel, grind whole grain mustard seeds to a coarse consistency
Combine ground mustard seeds, salt, mustard powder, and turmeric powder in a mixing bowl
Add cold water and stir until smooth
Let paste sit for 10 minutes
Add apple cider vinegar
Store in glass jar and let sit in fridge for at least 12 hours so that bitterness can mellow before using

8. Soy Sauce on Keto

The most popular soy sauces are naturally low in carbs with around 1 gram per 1 tablespoon serving.

However, some people wonder if there are healthier and gluten-free options. That’s where alternative umami-packed sauces come into play.

Popular alternatives to soy sauce on keto include Bragg’s Liquid Aminos, and Coconut Aminos by Coconut Secret. Both are gluten free while combining complex umami flavor thanks to more than a dozen different amino acids.

Either of these options can add savory complexity to your keto meals, especially those that feature fatty keto fish.

Keto Sauces and Condiments: The Takeaway

Though part of the beauty of a keto diet is how it simplifies your eating, that doesn’t mean it has to be boring.

These seven essential keto sauces and condiments can liven up pretty much any keto dish.

Keto sauces and condiments can be especially helpful when you’re getting used to a nose-to-tail way of eating that incorporates nutrient-rich but unusual tasting organ meats.

All the store-bought options we recommend have the simplest and purest ingredients we could find. While the DIY keto sauce and condiment recipes empower you to chose the very best ingredients.

Bon appetite!

sunflower seed keto bread on cooling rack

Are Sunflower Seeds Keto? Carbs, Benefits, Drawbacks

October 2, 2021/in Carbohydrates, Fats, Meats, Phytic Acid, Seeds antinutrients, Keto Foods, Seeds, Vegan, Vegetarian /by Liam McAuliffe

First planted for food by Native American tribes more than 4,000 years ago, sunflower seeds are rich in nutrients and pleasantly crunchy. But are sunflower seeds keto?

When looking only at carbs and fat, the answer is, yes. Sunflower seeds contain less than 4 grams of net carbs per ¼ cup serving — so you’d have to eat over 1,500 calories’ worth of sunflower seeds to get kicked out of ketosis.

But sunflower seeds also have some potential downsides including plant toxins and antinutrients.

In this article, we’ll take a deeper look at the nutrients, benefits, and downsides of sunflower seeds.

[TOC]

Sunflower Seeds on Keto

When considering sunflower seeds on a keto diet the first thing to look for is their macronutrient ratio. Ketogenic eating means focusing on high-fat, low-carb, and moderate-protein foods.

A general macronutrient breakdown on keto looks like:

70-80% of calories from fat
15-30% calories from protein
0-10% calories from carbohydrate

Sunflower seeds fit perfectly into this breakdown, making them an especially great option for vegetarian keto, and vegan keto dieters.

Sunflower Seeds Carbs

Since keto is an ultra low carb diet, it’s important to consider the carbs in sunflower seeds. Fortunately, the net carbs are not an issue at only 1.7 grams per ounce.

However, sunflower seeds are high in insoluble fiber, another kind of carbohydrate. Though your body doesn’t digest this fiber, it can cause inflammation and irritation in the gut–more on this later.

Below you can see how sunflower seeds carbs compare to chia and pumpkin seeds:

CARBOHYDRATES	PER 1OZ.	PER 100 GRAMS
SUNFLOWER SEEDS (kernels)	3.1g	11g
CHIA SEEDS	2.2g	8g
PUMPKIN SEEDS (pepitas)	1.4g	4.9g

Sunflower Seed Nutrition

Technically speaking, a sunflower seed is the fruit of the Helianthus annuus plant. The inner kernel of the sunflower seed is the edible part, so that’s what we’ll focus our nutritional value on. The shell is just insoluble fiber.

They may be low in carbs, but sunflower seeds most definitely aren’t low in nutrients. They’re an excellent source of selenium, magnesium, copper, vitamin E, and several B vitamins. Below are the full nutrition facts.

Sunflower seeds macronutrients

½ Cup (4 oz.) Sunflower Seed Kernels
Calories	423
Total Fat	35.8 grams
Saturated Fat	2.8 grams
Carbohydrates	14 grams
Fiber	6.3 grams
Net Carbs	7.7 grams
Protein	14.8 grams
Significant Micronutrients
Vitamin B5	17%
Vitamin B2	18%
Vitamin B3 (Niacin)	38%
Vitamin B6	73%
Vitamin B1 (Thiamin)	88%
Vitamin E	165%
Minerals
Potassium	12%
Iron	21%
Zinc	28%
Phosphorus	45%
Magnesium	60%
Selenium	67%
Copper	140%

Sunflower Seeds Keto Nutrition Highlights

Here’s a deeper look at some of the most abundant nutrients in sunflower seeds on keto.

Vitamin E

Vitamin E is actually several different vitamins, and this group of compounds has impressive antioxidant activity. The vitamin E in sunflower seeds might make them ideal for those with increased antioxidant demands, like hard-training athletes or those on higher carb diets.

Selenium

Selenium is needed for reproduction on several levels. On the micro level, it plays an important role in cellular division and DNA synthesis; on the macro level, it’s very important for reproductive health. [7]

Niacin

Also called vitamin B3, niacin helps with DNA synthesis and repair. It may boost the metabolic rate enough to reduce ‘bad’ cholesterol and lower one’s risk of cardiovascular disease. Niacin also works alongside vitamin B6 to help the body produce nootropic hormones that enhance cognition function. [8]

Pantothenic Acid

Pantothenic acid, less commonly known as vitamin B5, helps the body metabolize the three major macronutrients. It also speeds up regenerative processes like wound healing. [9]

Iron in sunflower seeds

While sunflower seeds don’t contain heme iron, they’re a good source of plant-based non-heme iron nonetheless. This iron content may help your body prevent anemia and stay optimally oxygenated.

If you are struggling to get more bioavailable iron into your diet we recommend keto meats and organ meats.

Benefits of Sunflower seeds on Keto

Sunflower seeds have many potential health benefits. Here are our top four.

Reduced inflammation
Improved cardiovascular health
Improved immunity
Improved neonatal health

Reduced inflammation

Research shows that sunflower seeds may be powerfully anti-inflammatory.

One study from Columbia University showed that consuming seeds — especially sunflower seeds — 4-5 times a week was associated with lower serum inflammation markers.

Study authors speculated that this trend explains why sunflower seed intake is associated with lower risks of many types of chronic disease. [2]

Improved cardiovascular health

Certain kinds of unsaturated fat have long been known to improve heart health. One study from Harvard University showed that increased sunflower seed consumption was associated with reduced risks of cardiovascular disease. This consumption also reduced cardiovascular risk factors like high cholesterol and high blood pressure. [3]

The takeaway here? Consuming natural, unprocessed monounsaturated and polyunsaturated fats may benefit heart health in the long run.

However, there is some concern that polyunsaturated fats are easily oxidized and can become inflammatory.

Improved immunity

Zinc is one of the most important minerals for maintaining your immune system — and sunflower seeds are full of it. Zinc plays roles in: [4]

Fighting off buildups of ROS and other free radicals
Developing and differentiating immune cells
Maintaining ideal immune cell function
Maintaining internal antioxidant status

Sunflower seeds are also rich in selenium, which boosts immunity in other ways.

Studies show that selenium may help the immune system detect and fight off would-be invaders. Just as significantly, selenium is needed for proper thyroid function, and the thyroid gland produces pro-immunity steroid hormones like progesterone. [5]

Improved prenatal health

Mothers or mothers-to-be may also want to consider including sunflower seeds in their diets.

That’s because sunflower seeds are a great source of vitamin E and folate — two nutrients that are essential for the growing baby.

Folate supports the placenta’s integrity and reduces the risk of birth defects like spina bifida, while vitamin E promotes both internal and external health throughout the course of pregnancy. [6]

Best sunflower seeds to buy

To reduce your risk of exposure to plant toxins and antinturients we recommend the following pumpkin seeds for keto.

Gerbs roasted and lightly salted sunflower seeds kernels.

And if you’re looking for a sample pack of different flavors with the shells on, chinook seedery is a great choice.

Drawbacks of Sunflower Seeds

Despite their potential health benefits, sunflower seeds aren’t perfect. Their robust blend of vitamins and minerals comes alongside a hefty dose of omega-6 fatty acids — and these fats aren’t ideal for anyone who’s coming from the high-omega-6 standard American diet.

Omega-6 fatty acids in sunflower seeds

65% of the fat in sunflower seeds is linoleic acid. [10]

This fatty acid is essential for maintaining the structure of cell membranes, but only very small amounts of it are needed for this function.

Research shows that excessive amounts of linoleic acid — which virtually every American has stored in their fat tissue — can be very problematic.

Stored omega 6’s contribute to glycation, insulin resistance, mitochondrial dysfunction, heart disease, and a host of other chronic health problems. [11][12]

The good news about sunflower seeds’ linoleic acid content is that it can be converted to gamma-linolenic acid (GLA), which is less inflammatory, under the right conditions. But this conversion process requires cofactors like vitamin C, zinc, and B6 to happen. [13]

Plant Toxins and Antinutrients in Sunflower Seeds

Like most other seeds, sunflower seeds produce plant toxins and antinutrients. These compounds are designed to protect them from creatures that might be tempted to feast on them (humans included).

Sunflower seeds are especially high in the antinutrient called phytic acid, clocking in at 1.6% phytic acid by dry weight.

This phytic acid likely makes the bioavailability of the seeds’ iron and zinc quite low. It can also block the nutrient absorption of other foods you eat sunflower seeds with.

Excess Fiber

Pumpkin seeds are very high in fiber. A ½ cup serving contains 6.5 grams.

This fiber may not be as beneficial as you’d think; fiber is difficult for the body to break down and can contribute to bacterial overgrowth in the small intestine. Higher fiber intake has even been associated with increased risks of colon cancer.

To learn more about fiber myths and truths, check out our dedicated article on the topic here.

Sprouting Sunflower Seeds on Keto

In moderation, sunflower seeds can be a healthy addition to a keto diet and these simple recipes can help.

Sprouted sunflower seeds

Sunflower seeds undergo a nutritional transformation when you sprout them. They become lower in phytic acid and higher in bioavailable nutrients. Plus sprouting them makes them even tastier. Here’s how it’s done.

Start with raw, organic sunflower seeds/kernels in a sealed container
Place one cup of these sunflower seeds in a glass quart jar
Fill the jar with filtered water and top with a sprouting lid
Soak overnight, or for at least 8 hours
Drain out the water by turning the jar upside down
Wait 12 hours, then rinse with filtered water and drain again
Repeat the rinse/drain process every 12 hours until sprouted
Eat or refrigerate immediately, then enjoy!

Are Sunflower Seeds Keto? The Takeaway

Sunflower seeds are a classic snack food that just so happens to be keto-friendly.

Research shows that sunflower seeds may have anti-inflammatory, heart-healthy qualities. They’re also an excellent source of many hard-to-get trace vitamins and minerals.

In particular, the potassium and magnesium can help you overcome and avoid keto side effects when starting out.

Just remember to enjoy them in moderation to avoid the downsides that come with nuts and seeds.

One more thing: while sunflower seeds are generally healthy, avoid refined sunflower oil at all costs. Sunflower oil contains the inflammatory fats of sunflower seeds without any of their anti-inflammatory upsides. Butter and tallow are far healthier, and tastier cooking oil options.

Are Pumpkin Seeds Keto? Benefits, Risks, Carbs & Pepitas Recipes

September 30, 2021/in Carbohydrates, Fats, Meats, Phytic Acid, Seeds /by Liam McAuliffe

Pumpkin seeds, AKA Pepitas, are loaded with important nutrients like zinc, magnesium, and copper. But on a keto diet, there are also macronutrients to consider, namely fat content and carbs. And there’s also the presence of plant toxins and antinutrients to watch out for. So you may be wondering, are pumpkin seeds keto?

In this article, we’ll explore the keto-friendliness of pumpkin seeds, their carb content, health benefits, and risks. We’ll also introduce two easy keto pumpkin seed recipes.

Pumpkin Seeds on Keto

Though enjoyed for ages, pumpkin seeds are experiencing a popular resurgence, only under a new name: pepitas!

These green shell-less pumpkin seeds look a little different than those you get from a jack o’lantern. They come from the same family, and they’re easier to eat.

When considering pumpkin seeds (pepitas) on a keto diet the first thing to consider is that keto means eating high-fat, low-car, and moderate protein.

A ketogenic diet generally calls for the following macronutrient breakdown:

70-80% of calories from fat
15-30% calories from protein
0-10% calories from carbohydrate

Looking at pumpkin seeds, we see that their carbs, fat, and protein content aligns them perfectly with these ratios. This makes them an especially good fit for vegetarian keto, and vegan keto dieters.

Source:nutrientoptimiser.com

Carbs in Pumpkin Seeds

When considering carbs in pumpkin seeds on keto, a few ounces of pumpkin seeds per serving, won’t be an issue for most people.

In fact, pumpkin seeds are one of the lowest carb seeds out there. See how they compare to chia and sunflower seeds below:

Carbohydrates	Per 1oz.	Per 100 grams
Pumpkin Seeds	1.4g	4.9g
Sunflower Seeds	1.7g	6g
Chia Seeds	2.2g	8g

Pumpkin Seeds Nutrition

If eggs are a whole animal food, then seeds are a whole plant food. Pumpkin seeds are essentially little plant embryos that contain all the nutrients needed to grow and nourish a pumpkin.

USDA nutritional analysis reveals that pumpkin seeds deliver large amounts of copper, iron, magnesium, and zinc, along with electrolytes. [1] A cup of pumpkin seeds contains the following array of nutrients:

1 Cup Pumpkin Seeds (unshelled)
Calories	765
Fat	63.2 grams
Saturated Fat	11.6 grams
Total Carbohydrates	14.1 grams
Fiber	7.7 grams
Net Carbs	6.4 grams
Protein	38.6 grams
VITAMINS
Vitamin K	7.7%
Vitamin B6	14%
Choline	14%
Vitamin B2	15%
Vitamin E	19%
Vitamin B5	19%
Vitamin B1	30%
Vitamin B3	40%
MINERALS
Selenium	22%
Potassium	27%
Iron	63%
Zinc	73%
Phosphorus	159%
Magnesium	182%
Copper	191%
Manganese	254%

Pumpkin Seeds: Keto-friendly benefits

Pumpkin seeds are popular with keto-dieters for a reason — they’re a convenient source of keto fats and proteins. But they can offer numerous other benefits.

Reduced Risk of Type 2 Diabetes

Studies show that one’s risk of type 2 diabetes decreases by 15 percent for every 100 milligrams of pumpkin seeds consumed. [5]

In those with diabetes, pumpkin seeds may protect against glycation and other types of oxidative stress. [4]

In animal studies, pumpkin seeds along with juice and meat have been shown to reduce blood sugar. 10 11

Other studies suggest that pumpkin seeds’ protection against diabetes may have to do with it’s magnesium content.

Pumpkin Seeds are a Great Source of Magnesium

A cup of pumpkin seeds contains a whopping 183% of your body’s daily magnesium requirements.

You can think of magnesium as a relaxing electrolyte due to how it regulates muscular neurotransmission and relaxes the body. Your body uses magnesium for more than 600 biochemical reactions. [2] Some of these key functions include:

Maintaining healthy blood pressure 3
Protecting against heart disease 4
Maintenance and formation of healthy bones 5
Regulating healthy blood sugar levels 6 7

Magnesium’s importance is especially evident when you’re not getting enough of it.

Magnesium deficiency can lead to symptoms as diverse as migraines, muscle pains, muscle cramps, irritability, and more. [8]

The combination of magnesium and potassium in pumpkins seeds on keto may also help you avoid uncomfortable keto side effects (“keto flu”) when just starting out.

Unfortunately, around 79% of American adults consume less than recommended levels of magnesium. 9

Improve Prostate and Bladder Health

Several studies have found that pumpkin seeds may be effective in relieving symptoms of an enlarged prostate syndrome called benign prostatic hyperplasia (BPH) while improving quality of life. 10 11

Other research reveals that pumpkin seeds can soothe an overactive bladder. A study of 45 people found that 10 grams of pumpkin seed extract resulted in urinary function improvements. 12

Pumpkin Seeds are a Great Source of Iron

At 63% RDV per cup, the iron content in pumpkin seeds on keto makes them an important food for women who are nursing, pregnant, or just trying to boost their natural fertility.

That’s because these groups of women have much higher iron demands than men — and correspondingly higher chances of developing iron-deficiency anemia.

The iron in pumpkin seeds (pepitas) is also beneficial for athletes. Iron directly helps keep the blood oxygenated. Adequate iron stores allow athletes to train hard and bounce back quickly. While sufficient amounts of serum iron acts as an antioxidant.

However, the iron in plant foods is far less bioavailable than the heme iron you get from keto meats and organ meats.

If you’re serious about upping your iron intake we strongly recommend red meat and other whole animal foods. Or supplementing with dessicated organ meats.

Linked to a Reduced Risk of Various Cancers

Observational studies have found that pumpkin seeds are associated with a reduced risk of prostate, colon, lung, stomach, and breast cancers. 13

One large-scale study of postmenopausal women found that pumpkin seeds were associated with a reduced risk of breast cancer. 14

Researcher suggests that this effectiveness in the prevention and treatment of breast cancer may be due to compounds called lignans. 15

In vitro studies have explored the use of pumpkin seeds in the prevention of prostate cancer with positive results. 16 17

Pumpkin Seeds May Help your Body Burn Fat

The keto diet is already effective at promoting fat-burning, and pumpkin seeds may heighten this effect further.

Studies show that pumpkin seeds can lower high blood sugar and related inflammatory problems — setting the stage for higher rates of fat oxidation in the process.

Since pumpkin seeds only contain 4-6 grams of net carbs per serving, they definitely won’t be kicking you out of ketosis anytime soon. [6]

High in Fat!

1 cup of pumpkin seeds provides a robust 63 grams of fat–the key nutrient your body needs when you’re eating keto.

However, the fatty acid content of pumpkin seeds is a double-edged sword. While the omega 3 and omega 6 fats they contain are essential to life, getting too many omega-6’s can be detrimental.

Unfortunately, when you’re eating a standard American diet loaded with seeds oils, your average omega-3:6 ratio is 1:16. Yet we evolved on a 1:1 ratio. This imbalance is a major contributor to our modern epidemic of inflammatory diseases. [7]

That said, In the context of a healthy, animal-based keto diet, especially one loaded with omega-3 fatty fish, pumpkin seeds can really shine.

Drawbacks to Pumpkins Seeds

The dose makes the poison when it comes to pumpkin seeds — most of their potential downsides just have to do with eating too much of them without a balance of omega-3 rich animal foods. Here are three drawbacks to be aware of.

Omega-6 Fatty Acids

This downside is likely the biggest of them all. As we said above, pumpkin seeds are high in an inflammatory omega-6 fat called linoleic acid.

The good news is that pumpkin seeds’ linoleic acid content can be converted to a less inflammatory fat called gamma-linolenic acid (GLA). For this conversion to occur, however, you’ll need to ensure that you’re getting plenty of vitamin C, zinc, and B6. These nutrients act as cofactors in the conversion process. [8]

Plant Toxins and Antinutrients

Most seeds contain plant compounds designed to protect them at all costs from both predators (like us humans!) and environmental threats like molds. Pumpkin seeds are no different.

Nutritional analysis shows that pumpkin seeds are high in an antinutrient called phytic acid.

Phytic acid can reduce the bioavailability of important vitamins and minerals, including zinc, calcium, iron, and more. On the bright side, phytic acid only blocks the absorption of the nutrients present in the meal you’re eating. [9]

Phytic acid may still be worth avoiding, though, especially if you suffer from pre-existing digestive or bacterial problems. You can reduce your phytic acid consumption in several ways:

Avoid eating more than a few servings of nuts/seeds/legumes per week
Sprout your pumpkin seeds by soaking them in water overnight
Roast your pumpkin seeds at low heat, then sprinkle with vinegar or sea salt

Excess Fiber

Pumpkin seeds contain tons of fiber — between 7 and 12 grams per one-cup serving, to be exact.

This fiber can be problematic since it ferments in the gut and encourages bacterial growth. Fiber is so mechanically hard to break down, in fact, that it can heat up the organs surrounding the intestinal tract en route to causing fertility problems.

If you have irritable bowel issues fiber can also inflame your symptoms and should be avoided.

And you might be surprised to hear that fiber is actually not essential at all. The idea that we need fiber is actually a myth. Recent studies show that we may actually be better off without it. 18 19

Keto Pumpkin Seed Recipes

If you’re not susceptible to irritable bowel issues, and you’re enjoying pumpkin seeds as part of a diet centered around whole animal foods, give these must-try keto-friendly recipes a shot!

Simple Roasted Pumpkin Seeds

The ingredients:

Pumpkin seeds (pepitas)
Ghee or Tallow
Salt to taste

The process:

Preheat oven to 350° Fahrenheit
Mix raw unshelled pumpkin seeds with sea salt and cayenne pepper to taste
Drizzle on the fat, then mix well
Spread mixture on a baking sheet, bake for around 15 minutes
Let cool, then enjoy!

Crunchy Keto Pumpkin Seed Crackers

The ingredients:

Water (3 tbsp)
Chia Seeds (2 tbsp)
Parmesan Cheese (2 tbsp)
Rosemary, Fresh (½ tsp)
Pumpkin seeds (pepitas) (¼ cup)
Almond flour (2 oz)
Ghee or tallow (2 tbsp)
Walnuts (¼ cup)
Salt/pepper to taste

The process:

Preheat oven to 300° Fahrenheit
Line a shallow baking tray with baking paper
Add walnuts and pumpkin seeds to a food processor and pulse into crumbs
Add crumb mixture to a mixing bowl with almond flour, chia seeds, rosemary, grated parmesan, and salt/pepper
Mix water and oil into the bowl, then stir into a dough
Wrap dough in cloth and let it chill in the fridge for 10 minutes
Remove dough from the fridge, then place it on a clean countertop
Roll the dough down to an even thickness of about 3 mm
Use a cookie cutter to cut out ~20 crackers
Transfer crackers to a baking tray and bake for 10-15 minutes until golden brown
Allow to cool completely…then enjoy with cheese or creme fraiche!

Are Pumpkin Seeds Keto? The Takeaway

Pumpkin seeds, AKA pepitas, are keto when considering their macronutrient profile. They are high in fat, low-carb, and moderate protein. They’re also abundant in important nutrients like magnesium, potassium, and zinc.

However, pumpkin seeds are high in omega-6 fatty acids. This is fine if combined with a diet high in omega-3’s from animal found sources. But can lead to inflammation if not balanced.

There’s also the issue of plant toxins and antinutrients that can be harmful for sensitive people.

But if you’re incorporating pumpkin seeds into a well-formulated keto diet centered on whole animal foods, they can be a great keto snack, while providing hard-to-get potassium.

purple carrot low carb keto root vegetables

Low Carb Keto Root Vegetables: Benefits and Drawbacks

September 28, 2021/in Keto, vegetables antinutrients, Keto Foods, plant toxins, Vegetables, Vegetarian /by Liam McAuliffe

Low-carb and keto diets are extremely popular these days. Though most low-carb ways of eating are rightfully centered on fatty whole animal foods, there may be a place in your diet for a selection of low-carb keto root vegetables.

In this article, we’ll highlight 8 of the top keto-friendly, low-carb root veggies to choose from, and explore their benefits and potential downsides.

Low Carb Root Vegetables on Keto?

A ketogenic diet is defined by two things, high-fat and ultra-low carbohydrate intake.

Accessing the ketogenic state of ketosis requires cutting carb intake down to 20 grams per day, in the beginning. And up to 60 grams once your body is keto adapted. [2]

Because carb intake on the keto diet is so low, other macronutrients have to take its place — and those macronutrients are predominantly fat.

Limiting carbs so drastically typically requires an adaptation period, but once a person is keto-adapted, all sorts of mental and physical benefits begin to arise: [1]

Reduced fat mass
Reduced inflammation
Increased muscle mass
Reduced oxidative stress
Increased energy and clarity
Freedom from food addiction
Increased lifespan and healthspan

The average person’s transition to keto looks like this:

A brief adaptation phase characterized by some uncomfortable symptoms known as ‘keto flu’
A stabilization of energy, increased mental clarity, and loss of weight.
A desire to moderately diversify your diet once your body is keto-adapted.

Step 3 is exactly where keto-friendly root vegetables come in. Let’s look at some reasons why some below-ground root veggies are well-suited to the keto diet.

Why Below Ground Veggies?

Vegetables can offer potent antioxidants and provide alkalinity to your diet’s pH balance. Veggies are also a staple food group on the vegan, vegetarian, and Mediterranean keto diets.

Yet veggies also contain numerous naturally occurring plant toxins and antinutrients.

Thankfully, below-ground keto root vegetables tend to be much lower in these potentially harmful chemicals compared to their above-ground counterparts.

Below ground keto root veggies are typically:

Lower in saponins
Lower in phytic acid
Lower in phytohormones
Lower in other antinutrients
Lower in insoluble (undigestable) fiber

Featuring occasional below-ground root vegetables in your diet has other benefits, too. Research shows that a diet based around meat, roots, and fruits is consistent with how our ancestors ate. In other words, we humans evolved to eat lots of fatty meat, go long periods of time without eating, and have the occasional carby snack.

Context established, let’s take a look at 8 root vegetables that are high in nutrients and relatively low in carbs.

Top 8 best Keto Root Vegetables

Rutabaga
Celeriac
Beetroot
Onion
Carrot
Parsnip
Turnip
Radish

1. Rutabaga

Less commonly referred to as a swede, or Swedish turnip, the rutabaga is a hybrid of cabbage and turnip. It is high in several key electrolytes and low in carbs.

As a cruciferous vegetable, rutabaga contains compounds called glucosinolates. These chemicals have been shown to break down in your body into other compounds that can fight cancer. 3 However, it’s a bit like chemo where the very chemicals that can fight cancer can also damage other cells.

Along with glucosinolate, rutabaga contains numerous other plant chemicals that can inflame bowl disorders, and should be avoided by people with these issues. 4

Macronutrients

100 grams Rutabaga
CALORIES	50.4
NET CARBOHYDRATES	9.8 grams
PROTEIN	1.4 grams

Micronutrients
Vitamin C	39%
MAGNESIUM	7%
VITAMIN B6	11%

2. Celeriac

Also known as celery root, celeriac is a low carb root vegetable with a smooth texture that makes it easy to properly prepare. Celeriac is most popular in French cuisines.

Macronutrients

100 grams Celeriac
CALORIES	44
NET CARBOHYDRATES	9.2 grams
PROTEIN	1.5 grams

Significant Micronutrients
VITAMIN C	13%
MAGNESIUM	14%
VITAMIN B6	8%

3. Beetroot

Beetroot is low carb root vegetable known and loved for its bright color and culinary versatility. Beetroot also stands out for its nitrate content — its dietary nitrates make it an ideal food for athletes who want to enhance their body’s ability to stay oxygenated.

Macronutrients

100 grams Beetroot
CALORIES	43
TOTAL FAT	0.2 grams
NET CARBOHYDRATES	9.6 grams
PROTEIN	1.6 grams

Micronutrients
VITAMIN C	10%

4. Onion

Does the onion really need any introduction as a low carb root vegetable? Onions (particularly onions cooked in ghee or butter) pair perfectly with keto meats and organ meats.

Once you’re keto-adapted, you’ll probably find the taste of onions quite sweet.

Significant Macronutrients

1 large Onion
CALORIES	39
CARBOHYDRATES	7 grams
PROTEIN	1 grams

Significant Micronutrients
VITAMIN C	6%
VITAMIN B6	15%

5. Carrot

Carrots are one of the most popular root vegetables.

Raw carrots are uniquely antimicrobial, while cooked carrots are delicious when placed into a crock roast or stew with keto meats and bone marrow and fatty fish.

Are there carbs in carrots? There are — but most of these carbs are soluble fiber. Are carrots keto? They can be — if enjoyed in moderation. And they make a nice addition to keto bone broth.

Though carrots are loaded with vitamin A, it’s actually a carotenoid, or precursor, that your body has to convert into a useable version of vitamin A.

If you’re looking to increase your intake of vitamin A in a meaningful way, fresh beef liver, and beef liver supplements, is nature’s most robust source of bioavailable A, at 552% per 100 grams. In fact, liver is such a potent source that it shouldn’t be eaten more than a few time per week.

Macronutrients

100 grams Carrot
CALORIES	39
CARBOHYDRATES	7 grams
PROTEIN	1 gram

Significant Micronutrients
Vitamin C	7%
Vitamin A	557%

6. Parsnip

Parsnips are an anti-inflammatory veggie that’s perfectly suited to low-carbohydrate diets.

Parsnips provide a high amount of C (ascorbic acid), as well as compounds called polyacetylenes that may have anticarcinogenic properties. 4 5

Significant Macronutrients 1 Cup Parsnips
CALORIES	93
SODIUM	13 milligrams
CARBOHYDRATES	17 grams
PROTEIN	1.3 grams

Significant Micronutrients
Vitamin C	25%
Vitamin K	25%
Vitamin B5	16%
Vitamin E	13%

7. Turnip

Turnips are rich in vitamin C, calcium, and other electrolytes. Just as with parsnips above, people tend to either really like or really dislike their taste.

Macronutrients 100 grams Turnip
CALORIES	27
CARBOHYDRATES	4 grams
PROTEIN	1 gram

Significant Micronutrients


Vitamin C	42%

8. Radish

Radishes are a spicey, pungent root veggie in the Brassicaceae family. Radishes are usually enjoyed raw and play an integral role in many Asian dishes, which is unsurprising — they originate in Asia.

Macronutrients

100 grams Radish
CALORIES	14
CARBOHYDRATES	1 grams
PROTEIN	1 grams

Significant Micronutrients
VITAMIN C	24%

Why You May Want to Limit Root Vegetables

While keto root vegetables are lower in antinutrients than their above-ground counterparts, they still contain some.

And as you can see, though they do contain some antioxidants, they’re mostly just water and carbohydrates.

In fact, these roots are the energy storage portions of a plant. Plants store their energy as carbs. While humans, who move around and need to be more supple, store their excess energy as fat.

Eating lots of veggies, whether above or below ground types, can supply your intestinal tract with unnecessary plant toxins and abrasive insoluble fiber.

Plant Toxins in Root Veggies

A diet that’s high in root veggies, particularly uncooked root veggies, can be high in toxins that reduce the absorption of the very nutrients these veggies contain.

Though more studies need to be done specifically on root vegetables, we can see an example of this with spinach. It’s rich in iron yet only 1.7% of this iron is bioavailable — the rest of it is ‘blocked’ by spinach’s antinutrient content. The story that Popeye gets his strength from spinach is just a myth. [3]

Excess Fiber in Root Vegetables

Fiber isn’t as healthful a substance as we’ve been led to believe. In fact, as with spinach, much of what you’ve heard about fiber is a myth.

Recent research shows that consuming no fiber may actually be better for your health. Excess fiber can sit and ferment in the gut over time. This may lead to SIBO, indigestion, fertility problems, and even colorectal cancer. [4]

Perhaps fibers’ best benefit is its ability to boost butyrate production. A percentage of the soluble fiber one eats gets fermented into this healthy fatty acid by gut bacteria. Endogenous butyrate, in turn, may protect against neurological problems and obesity. [5]

Yet, butyrate can be obtained in less risky ways, especially on a keto diet loaded with healthy dairy fats. Full-fat dairy like butter, cream, keto yogurt, and cottage cheese, are all rich sources of butyrate — and these superfoods don’t cause any fiber-related gut problems.

Lectins

Lectins are a type of plant protein found in many higher-carb plant foods. Grains, legumes, and beans are especially high in lectins. Just like other antinutrients, lectins can inhibit the absorption of nutrients as diverse as heme iron, calcium, zinc, and vitamin C. [6]

Potatoes and other nightshades are some of the root vegetables that are high in lectins. Going lectin-free is as easy as swapping out these veggies for low-lectin alternatives:

Pastured beef
Pastured organs
Pastured eggs
Low-carb fruit
Low-lectin keto veggies
Low-lectin nuts

For more info on lectins and why they can be harmful, check out our dedicated article on the topic.

Low Carb Root Vegetables: The Takeaway

Regardless of whether they hail from above or below ground, veggies are comprised of two major things: carbohydrates and water.

Though they offer some healthy antioxidants, they also contain antinutrients that can have negative health consequences when eaten in large quantities over long periods of time.

If you’re going to eat and enjoy veggies, it’s best to consume root veggies. They’re lower in antinutrients and insoluble fiber than other varieties.

If keto root veggies are prepared well with plenty of keto fats, they can add some harmless and delicious variety to a keto diet. But if you’re looking to root veggies for a nutrient boost, you’re looking in the wrong place. Stick with nutrient-dense animal-based foods and proven keto supplements.

What is the Warrior Diet? Benefits, Drawbacks, and How To

September 26, 2021/in Methods & Schedules /by Liam McAuliffe

The Warrior Diet meal plan was created twenty years ago based on a much more ancient premise: humans were meant to move frequently and eat sporadically, given their reliance on hunting big animals. The creator of Warrior Diet, Ori Hofmekler, claims that following this eating pattern provides the simultaneous benefits of improved cognitive function and body composition.

So what exactly does the Warrior Diet entail? And is it effective?

In this article, we’ll explore the origins, benefits, and potential drawbacks or this popular approach to eating and wellbeing.

The History of the Warrior Diet

The Warrior Diet was created in 2001 by health enthusiast Ori Hofmekler.

A former member of “The Unit” (Israel’s most elite special forces team), Ori was looking for a way of eating that leveraged our history as hunter-gatherers to increase mental performance and burn fat. [1]

He designed the warrior diet as an attempt to mimic the way humans evolved to eat — little during the day, then a lot later on towards evening after a successful hunt. The diet calls for undereating for 20 hours per day then overeating for four.

The Warrior Diet is purported to “improve the way [you] eat, feel, perform and look” by triggering diet-related “survival instincts.”

Ori has admitted that his diet is based around personal experimentation and yet to be validated by science, though many adherents report the same benefits as Ori.

How to Do the Warrior Diet

The Warrior Diet can be viewed as a rather extreme form of intermittent fasting.

During the fasting period, dieters are encouraged to stick to liquids-only: coffee, tea, or other low-calorie fluids.

Eggs and certain raw fruits and low carb veggies are also permitted as needed.

Some Warrior Dieters go even further and just drink water — or abstain from liquids entirely — during the 20 hour fast.

Once the fasting period is over, it’s time to feast!

What to Eat on a Warrior Diet

Ori recommends that dieters stick with wholesome, unprocessed foods during the feasting period, though he’s not dogmatic about particular diets/protocols.

In keeping with the Warrior Diet’s ancestral eating inspiration, we recommend a nose-to-tail way of eating based around:

Organ meats are the most nutrient-dense foods on earth, but high-quality fresh organs can be hard to find, and frankly unpalatable for most people.

To conveniently boost your organ meat intake we recommend organ meat supplements, and beef liver supplements.

Is the Warrior Diet keto?

The traditional Warrior Diet called for cycling high-carb and low-carb days, Therefor the Warrior Diet can be considered a cyclical ketogenic diet.

Warrior Diet Meal Plan

Ori recommended hitting the following carb intakes each week on a warrior diet meal plan:

1-2 high carb days
1-2 high protein days
1-2 low carb days
1-2 low protein days

On high carb days, Ori recommended the following foods:

Cooked vegetables
Corn
Potatoes
Barley/oats

On high protein days, the preference shifted to the following types of foods:

Hard-boiled eggs
Animal protein
Dairy products (we recommend full-fat A2 dairy)
Non-starchy vegetables
Tropical fruits

It’s been twenty years since the Warrior Diet’s inception. So the way people practice the warrior diet meal plan has evolved. Many people combine the Warrior Diet with a full-blown ketogenic diet, forgoing its high-carb days entirely. Others combine Warrior with a Carnivore diet meal plan.

Benefits of the Warrior Diet

Proponents of the Warrior Diet claim that this way of eating improves cognitive function, body composition, energy levels, and more. Let’s take a look at these claims to see whether or not they’re backed by science.

Benefit 1: Improved Cognitive Function

Many people notice that they become calmer and more clear-headed after just a few hours of fasting.

Intermittent fasting research backs up these reports. In fact, overconsumption of food has been shown to make us dumber. Evidently, our brains are hard-wired to function optimally during times of food scarcity. 1 This makes sense when you consider that when our ancestors were hungry they had to be really good at hunting.

Other studies on animals show that intermittent fasting reduces inflammatory markers, including TNF-a and IL-6. [2] Reducing these inflammatory molecules can set the stage for improved brain health and learning capabilities.

At the same time as these shifts, intermittent fasting is also boosting neurotropic molecules within the brain.

Foremost among these beneficial molecules is BDNF-1, or brain-derived neurotrophic factor. Harvard Neuropsychiatrist John J. Ratey calls BDNF-1 “Miracle-Gro for the brain.”

While adequate BDNF levels are correlated with faster learning, lower levels are correlated with neurodegenerative diseases including Parkinson’s and Alzheimer’s. [3] Animal studies show that intermittent fasting may protect against Alzheimer’s disease. [4]

Benefit 2: Improved Body Composition

Most — if not all — forms of intermittent fasting are thought to foster weight loss, but the Warrior Diet takes this trend a step further. Its 20-hour fasting window expedites calorie deficits that can lead to quick weight loss.

One study that looking at a 20-hour fasting protocol found that people who consumed their calories within a 4 hours window lost more weight than those who followed an isocaloric diet with meals throughout the day. The fasting participants also gained muscle, even as they lost fat mass. [5]

A multi-study review confirms that IF may promote weight loss even in the absence of any dietary changes. [6]

It appears that the Warrior Diet may teach your body to use calories more efficiently. During the feasting period calories are partitioned towards muscle mass; during the feasting period, stored calories are used for fuel.

Benefit 3: Improved Energy Levels

Fasting isn’t just known for improving cognitive energy — it’s known to boost physical energy levels, too. Some people find that they’re unusually productive during the Warrior Diet’s 20-hour fasting period.

This productivity boost likely occurs thanks to blood sugar stabilization. Going long periods without food can help your body keep its blood sugar in a healthier range, which in turn leads to much more stable energy levels.

Studies show that IF’s ability to stabilize blood sugar leads to decreased bodyweight and higher energy levels. [7] 8

Hormonal shifts play a role in the energy-fasting link, too. Hormones like epinephrine norepinephrine are released from the adrenal glands during the fasting period, allowing your body to reach a more energized state.

Benefit 3: Reduced inflammation

Chronic inflammation is one of the most universal causes of disease. Inflammation is correlated with increased risks of diabetes, cardiovascular disease, and even cancer. [8]

Given that fasting reduces inflammation, perhaps it’s not surprising that simply not eating was once viewed as one of the most universal healers.

Modern research seems to confirm this timeless truth. One study of over 30 men found that 16/8 intermittent fasting decreased inflammatory markers. [9] Another study of over 50 people found that fasting for Ramadan lowered these very same markers. [10] It’s likely that the Warrior Diet’s 20/4 fasting pattern leads to similar benefits.

Drawbacks of the Warrior Diet

As effective as the Warrior Diet may be at improving cognition and body composition while boosting energy, it does have some potential drawbacks.

Drawback 1: It Can Be Difficult to Stick to

Going a full 20 hours without food each and every day runs counter to many modern ideas about healthy eating.

Participating in normal social activities can become tough when you don’t partake in communal eating. While some people are able to say no to morning pastries and afternoon snacks, many people find the Warrior Diet too mentally taxing.

If you find it too difficult to stick with, don’t sweat it — you can always try 16/8 or even 12/12 IF instead, other gentler intermittent fasting methods.

Drawback 2: May be Inappropriate for Some Groups

The Warrior Diet isn’t for everyone. In fact, there are some groups that it’s almost definitely not meant for:

Children
Type 1 diabetics
Endurance/elite athletes
Underweight individuals
Nursing/pregnant women
Those with eating disorders
Those with high-calorie requirements

If you’re a slow eater with high-calorie requirements, then this diet will look very similar to the OMAD diet, and that may not be ideal.

While nursing and/or pregnant women should definitely stay away from the Warrior Diet, this way of eating might not be ideal for women in general. Some research implies that fasting affects a women’s hormonal balance more harshly than it affects a man’s. [11]

You can learn more about the best intermittent fasting strategies for women here.

Drawback 3: May Have Unwanted Side Effects

Potential side effects on the Warrior Diet include [12]:

Fatigue
Fainting
Dizziness
Moodiness
Low energy
Low blood sugar (hypoglycemia)

The above side effects are similar to those that occur when transitioning to keto, not affectionately known as keto flu.

It’s likely that these side effects are attributable to the transition from burning carbs for fuel, to breaking down fatty acids for fuel in a metabolic process called ketosis.

What this tells us is that avoiding Warrior Diet’s side effects may be as simple as speeding up keto adaption with gentle exercise, coffee, MCT oil, and keto bone broth.

Warrior Diet: The Takeaway

The intermittent fasting Warrior Diet is a special type of IF that cycles between 20 hour periods of undereating and four-hour periods of overeating.

While the Warrior Diet likely results in many of the same health benefits as other types of fasting, research has yet to conclusively proven that this diet is as effective as its proponents claim. Some people find the Warrior Diet too restrictive and too difficult to follow.

A Warrior Diet meal plan focuses on whole animal foods with plenty of healthy fats to feed your body when it’s in ketosis.

If you’re not among the groups that should avoid the Warrior Diet, however, then feel free to try it out for yourself! It might provide the cognitive boost, body composition, and energy consistency you’ve been looking for.

Are Peanuts Keto Friendly? Carbs, Benefits, and Dangers

September 25, 2021/in Lectins, Phytic Acid antinutrients, Keto Foods, Nuts, plant toxins /by Liam McAuliffe

Peanuts provide keto-friendly fats and protein, and most people think they’re delicious. But there are carbs in peanuts and they’re not actually a nut! They’re a legume, which makes which explains why they have more carbs than other keto friendly nuts.

So are peanuts truly keto-friendly?

The short answer is, they can be. In this article, we’ll highlight the carbs, nutrition, benefits, and possible dangers of peanuts on a keto diet.

Peanuts on Keto?

Peanuts are inexpensive, loaded with fat, and scrumptious, but can you eat peanuts on keto?

When considering peanuts on a keto diet the first thing to consider is that keto is a high-fat, low-carb, and moderate-protein way of eating.

A ketogenic diet means tracking your macros so they provide:

70-80% of calories from fat
15-30% calories from protein
0-10% calories from carbohydrate

When we look at the macronutrient ratios of peanuts, we see that they’re ideal for a keto diet. But this is only one part of the story. Peanuts also contain plant toxins, antinutrients, and inflammatory omega-6 fatty acids, which we’ll look at later.

Source: nutritionix

Carbs in Peanuts

Though peanuts are a relatively low-carb food, they do contain more carbs than alternative keto nuts.

If your daily carb max is 20 grams, a single ⅔ cup serving of peanuts can account for 60% of your allowance. For this reason, peanuts should be consumed in moderation on keto.

NUT	FAT PER 100G	CARBOHYDRATE PER 100G	AMOUNT OF NUTS PER 100G
PEANUTS	50 grams	13 grams	100 nuts
ALMONDS	53 grams	10 grams	77 nuts
WALNUTS	65 grams	7 grams	50 halves
PECANS	72.6 grams	4 grams	65 nuts

Omega 3 to Omega 6 Ratio in Peanuts

Peanuts are high in fat which is great for keto. But a significant percentage of this is a type of fat called omega-6. And their not balanced out with omega-3’s.

This is an issue because humans evolved eating a diet with a 1:1 omega-3:6 ratio. And our bodies are calibrated to use these fats in off-setting ways. 1

Omega-3’s are generally anti-inflammatory, while omega-6’s have inflammatory properties.

The Standard American Diet is loaded with vegetable and nut oils throwing this ratio far out of balance to the tune of 1 part omega-3’s, to 16 parts omega-6’s

Studies show that this extreme overabundance of omega-6’s is linked to the inflammatory diseases responsible for the most deaths across the globe. Heart disease, diabetes, prolific cancers, along with mental disorders and depression all have chronic inflammation as a root factor. 2 3 4 5

If you are eating a lot of high omega-6 nuts like peanuts and almonds, it is best to balance your ratios with high omega-3 foods like keto seafood, keto fish, and omega-3 keto superfoods like salmon roe.

If you’re a vegetarian keto or vegan keto dieter, chia seeds are one of the only plant foods with a high omega 3:6 ratio at 3:1.

Omega 3:6 fatty-acids per 1 cup serving:

NUT	FATS (G)	OMEGA 3 (G)	OMEGA 6 (G)	OMEGA 3:6 RATIO (CLOSER TO 1 THE BETTER)	RATIO*1000
PEANUTS	72.5	0.01	22.9	0.0004	0.4
HEMP HEARTS/SEEDS	62.7	11	33	.33	333.3
MACADAMIA NUT	100	0.26	1.72	0.1512	151.2
WALNUT	73.7	2.51	41.3	0.0608	60.8

Peanuts Nutrition

The nutrition in peanuts is headlined by an abundance of monounsaturated fats, complete proteins, and significant amounts of B vitamins, antioxidant vitamin E, along with immune-boosting zinc, and heart-protective magnesium.

Nutrient	Per 100 grams (2/3cup)	%RDV
Calories	590
Fat	50g
Saturated Fat	8g
Carbohydrates	21g
Fiber	8g
Net Carbs	13g
Protein	24g
Significant Vitamins and Minerals
Vitamin E	6.9mg	46%
Vitamin B5	1.2mg	24%
Vitamin B6	.5mg	35%
Vitamin B7 (Biotin)	18mcg	60%
Vitamin B3 (Niacin)	14mg	86%
Iron	1.5mg	8.3%
Zinc	3.3mg	23%
Phosphorus	397mg	40%
Magnesium	176mg	42%
Copper	.5mg	59%
Manganese	1.8mg	80%

Benefits of Peanuts on Keto

The possible benefits of peanuts on keto stem from some of their most abundant nutrient. Let’s take a closer look at these key nutrients and how they benefit your body.

Biotin in Peanuts

Biotin is a vitamin that plays a key roles in converting food into energy. It’s also is a factor in hair growth, eye, brain, and liver function, along with healthy skin and healthy pregnancy. 6 7 8

Since biotin is water-soluble, your body doesn’t store it in fat. This means you have to get it regularly from the food you eat. 8

And peanuts are one of the most robust dietary sources: 100 grams of peanuts offers around 18 mcg, or 60% of your RDV. 9

Copper in Peanuts

Standard American Diets are often low in copper. Deficiency in copper can have numerous negative health consequences, especially when it comes to heart health. 10

Though rarely highlighted, copper is a key nutrient for important functions including 11 12:

Heart rate and blood pressure regulation
Production of red blood cells
Your body’s ability to absorb iron
Protecting against prostate inflammation
Maintenance of healthy bones, connective tissue, and vital organs including your brain and heart
Immune system activation

Niacin in Peanuts

AKA vitamin B3, niacin along with regular movement practices like yoga, cycling, swimming, and walking has been shown effective in 14:

reducing the risk of successive heart attacks in people who have already had one
Preventing cholesterol and fats from building up in blood vessels
Reducing triglycerides
Lowering cholesterol

Vitamin E in Peanuts on Keto

Vitamin E is a powerful antioxidant and peanuts are loaded in it.

As a fat-soluble vitamin, people on keto are rarely low in it. And you don’t need to supplement.

Vitamin E’s main job description is protecting against cell damage due to oxidation.

While studies also show that vitamin E may be a factor in immune system maintenance, and protection against some cancers and heart disease. 15

Peanuts on Keto Can Boost Weight Loss

People often turn to keto to help them lose weight, and peanuts can help.

Studies have shown peanuts can promote weight loss by making you feel fuller faster. Their satiating effect has been shown to result in people eating less of other foods. 15

Peanuts have also been shown to increase calorie burning thanks to their combination of abundant monounsaturated fat and protein. 16 17

Peanuts and Heart health

There have been numerous observational studies that link nuts and peanuts to protecting against heart disease. 18 19 20

These heart-healthy benefits are likely associated with peanuts nutrition including magnesium, B vitamins, copper, and antioxidants that we looked at above. 21 22 23

Possible Dangers of Peanuts on Keto

Though peanuts may offer benefits when on keto, they also may have some downsides to consider.

The overabundance of omega-6’s we looked at above can contribute to inflammation. While other dangers are linked to:

antinutrients and plant-toxins
contamination with toxic molds

Antinutrients in Peanuts

Peanuts are not a nut, they’re a legume! And legumes are a family of plant foods high in a number of plant toxins and antinutrients.

These naturally occurring pesticides and mineral binding proteins help plants survive and can have negative effects on human health.

For this reason, peanuts are not recommended when treating issues like leaky gut, and are prohibited on a lectin-free diet.

Let’s take a closer look at the antinutrients in peanuts and why they may be a concern.

Phytic Acid in Peanuts

Phytic acid is one of the compounds in peanuts on keto that can block the absorption of important minerals, including the beneficial nutrients like zinc in peanuts themselves. 24

Also known as phytates, these mineral chelators are abundant in many seeds, nuts, and grains. In peanuts, the amount of phytic acid ranges from 0.2–4.5%. 25

Phytates are not a major concern if you’re centering your diet around nutrient-dense keto meats, keto fish, keto seafood, organ meats, or supplementing with desiccated organ meats.

Lectins in Peanuts

Lectins are sticky indigestible plant proteins. They can cause problems by sneaking into the bloodstream through your intestinal wall and binding with viruses and bacterias, helping them reach their targets. 22

Gluten is perhaps the most infamous lectin. But others abound.

Lectins have also been shown to bind with insulin receptors, increasing insulin resistance, and disrupting metabolism, and contributing to weight gain. 23 24

The dangers of lectins were introduced to the public in Dr. Steven Gundry’s 2017 book, “The Plant Paradox.” Describing this paradox, Gundry writes, “ A person might eat foods that, they thought, were healthy, however, suddenly, the body senses an attack, reacts as if responding to an allergen, and then they might experience anything from swelling and itching, to trouble breathing, irritable mood, “brain fog,” stress, and fatigue.” 24

The lectin content in peanuts varies depending on the type and roasting or boiling process. 25

Aflatoxin Poisoning from Peanuts on Keto

Peanuts have also been found to be contaminated with a mold called aspergillus flavos that produces aflatoxin.

Symptoms of aflatoxin poisoning include liver problem, jaundice of the eyes, and loss of appetite. 41

Risks increase when peanuts are stored in hot, humid, and tropical environments.

Are Peanuts Keto Friendly? The Bottomline

Are peanuts keto friendly?

If looking only at their micronutrient ratios, peanuts can fit into a well-formulated keto diet.

They also provide a decent amount of vital nutrients including B vitamins, antioxidant vitamin E, along with copper and magnesium.

However, peanuts are moderately high in carbs when compared to other nuts. Lower carb alternatives to peanuts on keto include walnuts, pecans, and macadamia nuts.

Peanuts are also very high in inflammatory omega-6 fatty acids that can be balanced out with omega-3 rich foods like fish and fish oil supplements.

Peanuts also contain plant toxins and antinutrients that may make them unsuitable for people with inflammatory bowel disorders and leaky gut.

The bottom line: Peanuts won’t likely disturb ketosis, and they can be a delicious keto snack, but should be enjoyed in moderation on keto.

keto chia seeds pudding on marble serving board

Are Chia Seeds Keto? Benefits, Nutrients, and Keto Chia Pudding Recipe

September 23, 2021/in Phytic Acid, Seeds Keto Foods, Keto Snacks, plant toxins, Seeds /by Liam McAuliffe

Chia seeds provide a robust nutrition profile led by an abundance of fats, complete proteins, and numerous minerals. For centuries they were an important part of Mayan and Aztec diets. In fact, “chia” is the Mayan word for strength. However, they are also a source of some plant toxins and lots of fiber that may not be suitable for people with intestinal issues. So you might be wondering, are chia seeds keto?

The short answer is, yes, but it’s a bit complicated.

In this article, we’ll explore the nutrition and benefits of chia seeds on keto, while looking at some of the possible downsides to be aware of. We’ll also share a stellar keto chia pudding recipe.

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Chia Seeds on Keto

Once only associated with “chia pets”–that strange 1908’s novelty, these little black seeds from the Salvia hispanica L. plant have become something of a health food craze. But do they deserve to be included in a keto diet?

When considering chia on a keto diet we first have to remember that a keto diet is high-fat, low-carb, and moderate-protein.

A ketogenic diet generally means eating in alignment with a macronutrient breakdown that looks like this:

70-80% of calories from fat
15-30% calories from protein
0-10% calories from carbohydrate

When we look at chia seeds nutrition we see that their macronutrient ratios are ideal for a keto diet.

From: nutrientoptimiser.com

Carbs in Chia Seeds

For most people on keto, the carbs in chia seeds won’t be a concern if you’re eating only one or two ounces a day.

However, if you get up around 100 grams a day, chia seeds can contribute around 40% of your daily carb intake if you’re looking to keep your total carbs around 20 grams per day.

Here’s a look at the carbs in chia seeds compared to other popular seeds.

Carbohydrates	Per 1oz.	Per 100 grams
Chia Seeds	2.2g	8g
Sunflower Seeds	1.7g	6g
Pumpkin Seeds	2.6g	9g

Chia Seeds Nutrition

Now let’s take a deeper look at chia seeds nutrition for a standard 1 oz. serving (2.3 tablespoons) since that’s what our keto chia pudding calls for.

As you can see, just a couple of tablespoons packs an incredible amount of nutrients at only 137 calories, making chia seeds one of the most nutritious foods on the planet calorie-for-calorie.

Nutrient	Per 1 oz. (28 grams)	%RDV
Calories	137
Fat	9g
Saturated Fat	.9g
Carbohydrates	11.9g
Fiber	9.7g
Net Carbs	2.2g
Protein	4.8g
Vitamin B1 (Thiamin)	.2mg	15%
Vitamin B3 (Niacin)	2.5mg	16%
Zinc	1.3mg	9.4%
Iron	2.2mg	12%
Calcium	179mg	14%
Magnesium	95mg	23%
Phophorus	244mg	24%
Selenium	16µg	28%
Copper	.3mg	29%
Manganese	.8mg	34%

Health Benefits of Chia Seeds on Keto

As a low-carb, high-fat, and nutrient-dense food, studies have found that chia seeds may offer a number of health benefits when incorporated into a keto diet.

Reduce Blood Sugar and Increase Insulin Sensitivity

If you’re eating a carb-heavy standard American Diet, you’re subjecting your body to chronically high blood sugar levels as well astronomical hikes after sugar-laden meals.

High blood sugar is linked to insulin resistance, type-2 diabetes, PCOS, certain cancers, and premature aging due to glycation. 1

Recent studies have also found that people with chronically high blood sugar have a faster rate of cognitive decline and increased rates of Alzheimer’s. 2

Encouragingly, a number of animal studies support the role of chia seeds in stabilizing blood sugar after meals, improving insulin sensitivity, and controlling blood sugar. 3 4 5

Though more human studies need to be done, at the very least we know that bread with chia seeds reduced post-meal blood sugar spikes compared to eating bread without chia seeds. 6 7

Reduced Chronic Inflammation

Inflammation plays an important role in healing injuries and fighting off infection.

However, when inflammation is chronic due to inflammatory foods and lifestyle choices it results in the diseases that kill the most people across the globe including type-2 diabetes, heart disease, and cancer. 8 9 10

Though chronic inflammation is often invisible, there are markers in the blood that doctors look for.

One study comparing the effects of chia seeds on inflammation for people with diabetes found that eating 37 grams of chia seeds a day resulted in a 40% reduction in the inflammatory marker hs-CRP. In the same study, people who ate wheat bran instead showed no significant improvement.11

Other studies haven’t found chia seeds to affect inflammatory markers one way or the other. 12

Chia seeds also contain high amounts of antioxidants with can protect against oxidative stress that leads to chronic inflammation and associated diseases. 13

Reduced Risk of Heart Disease

Though human studies are inconclusive, animal studies have found that chia seeds can lower triglycerides, inflammation, insulin resistance, and abdominal fat–all risk factories for heart disease. 13 14 15

There have been human studies that support the effectiveness of chia seeds for significantly reducing blood pressure in subjects with hypertension–a major risk factor for heart disease. 16 17

Though chia seeds on their own won’t insure against heart disease, they can be part of a broader heart-protective lifestyle that includes other keto superfoods and low-impact exercises like yoga, cycling, walking, and swimming.

Bone Strengthening Nutrients

When compared with dairy products chia provides more calcium per weight. This high calcium content along with phosphorus and a complete amino acid profile make chia seeds a great fuel for bone health. This may be especially important for people on a dairy-free vegan keto diet.

One study on rats eating a diet containing 10% of calories from chia seeds versus a conventional isocaloric diet for 10 and 13 months found an increase in bone mineral density and intestinal muscle. 17

However, chia seeds due contain some plant toxins and antinutrients including phytic acid. These compounds can impede the absorption of calcium, zinc, and other minerals. 18

Chia Seeds May Support Intermittent Fasting and Weight Loss

The chia seed nutrition combination of protein, fat, and soluble fiber in chia seeds makes them a highly satiating food. This can make them a powerful part of a diet supporting the combination of keto and intermittent fasting.

Chia seeds absorb significant amounts of water. You can see this when they soak for a while and become gelatinous. This expansion can increase feelings of fullness.

One study found that adding chia to yogurt increased satiety and reduced food consumption. 19

You can learn more about intermittent fasting click here. We also recommend women-centered IF approaches you can learn more here.

Omega-3 in Chia Seeds

Chia seeds contain an abundance of omega-3 fatty acids with 5.1g, or 316% of your RDV per 1oz serving.

However, all of these fatty acids are in the plant form called ALA. The human body is not efficient at converting ALA to beneficial forms of omega-3’s. In fact studies show that none of the ALA in chia are converted into the most important omega-3 called DHA.19

This makes the ALA omega-3s in chia seeds inferior to whole foods animal sources that you’d get from fatty keto fish and fish oil supplements.

All that said, chia seeds provide a 3:1 omega-3 to 6 ratio, which is the opposite of most other seeds and keto nuts.

This ratio is important because humans evolved on a diet of a 1:1 omega 3 to 6 ratio. Yet modern diets are around 1:16. Food higher in omega 3’s can help restore this balance.

Possible Dangers of Chia Seeds on Keto

Though chia seeds are low-carb, high-fat, and nutrient-rich, they are not without their possible dangers.

Interestingly, these dangers have to do with their high omega-3 fatty acid and high fiber content. Both are things that most people think of as healthy.

High ALA May be Associated with Prostate Cancer

Though studies provide mixed results, ALA may be associated with an increased risk of prostate cancer.

An observational study looking at 288,268 men found an association between ALA consumption and a heightened risk of advanced prostate cancer. 20

However, other large studies including one looking at 840,242 men found that high intake of ALA was associated with a decreased risk of prostate cancer. 21

For now, the jury is out, and more clinical research needs to be done. Observational (epidemiological studies) are notoriously bad at revealing cause-and-effect when it comes to food intake and disease. They rely on individual reporting and don’t control for numerous other factors.

Lectin Plant Toxins in Chia Seeds

Chia seeds contain a sticky protein called Lectin. These indigestible plant proteins can sneak into the bloodstream through the intestinal wall.

Studies show that once in the bloodstream lectins can bind with viruses and bacteria in ways that help them reach their targets. 22

Lectins can also bind to insulin receptors interfering with metabolism, increasing insulin resistance, and leading to weight gain. 23 24

Speaking to the dangers of lectins, Dr. Steven Gundry writes, “ A person might eat foods that, they thought, were healthy. However, suddenly, the body senses an attack, and reacts as if responding to an allergen, and then they might experience anything from swelling and itching, to trouble breathing, irritable mood, “brain fog,” stress, and fatigue.” 24

For these reasons, it may be best to choose lectin-free zen basil seeds over chia seeds.

Excess Fiber in Chia Seeds

There is a persistent myth that fiber is essential and uniformly good for us. However, more recent studies show that fiber may actually be a net negative. 25 26

As one of the most fiber-rich foods on earth, chia seeds should be consumed with awareness about the true costs and benefits of fiber.

For example, A 2012 study published in the World Journal of Gastroenterology concluded thatt “the previous strongly-held belief that the application of dietary fiber to help constipation is but a myth. Our study shows a very strong correlation between improving constipation and its associated symptoms after stopping dietary fiber intake.” [23]

Other studies show that excessive fiber consumption can cause constipation, diarrhea, bloating, and gas. 24

If you have ulcerative colitis, IBS, or Crohn’s disease you may want to avoid chia seeds altogether.

Keto Chia Seed Pudding

Keto chia pudding is fat-loaded, refreshing, and best of all, really easy to make.

Ingredients

2 cups heavy cream or coconut milk
2 tablespoons chia seeds (or zen basil seeds as a lectin-free alternative)
Optional: Vanilla stevia, or no sweetening at all. Cream and coconut milk can have a naturally sweet yet sugar-free flavor.
Optional: 1 or 2 ounces of low-carb fruits like blackberries.
Optional: 2 scoops collagen peptides

INSTRUCTIONS

Thoroughly mix seeds milk and optional collagen peptides, cover and refrigerate overnight.
Add optional stevia and fruit, and add in more liquid if needed.
Refrigerate and enjoy for up to a week in an airtight container.

Are Chia Seeds Keto? The Bottomline

Are chia seeds keto? Yes, chia seeds offer a robust nutrient profile that includes high-fat, moderate-protein, and low-carbs. From a macronutrient perspective, they fit well within a keto diet.

Chia seeds on keto may also contribute to bone health, heart health, and satiety between meals.

Though chia seeds are high in omega-3 fatty acids, this is found exclusively in the plant form called ALA, which cannot be efficiently converted into more useful forms in humans.

For this reason, if you’re looking to add beneficial omega-3’s to your diet, chose fatty keto fish, and keto seafood options.

Chia seeds also contain an antinutrient called lectin, which can be harmful if consumed in abundance. To avoid lectins you may want to substitute chia seeds with lectin-free zen basil seeds.

Almonds on Keto? Carbs, Benefits, and Possible Drawbacks

September 19, 2021/in Carbohydrates, Fats, Meats, Phytic Acid, Seeds antinutrients, Keto Foods, Phytic Acid /by Liam McAuliffe

Most nuts are loaded with fats and proteins making them popular keto snacks. And almonds are some of the most popular nuts, whether they’re consumed whole, as flour, or a “milk”. But almonds do contain some carbs. So are almonds on keto a good choice?

After all, they do contain a moderate amount of carbs, they’re high in inflammatory omega-6 fatty acids, and they contain some antinutrients.

Let’s explore the role of almonds on keto, along with their health benefits and possible drawbacks.

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Almonds on Keto

When considering almonds on keto it’s important to remember that keto means eating high-fat, low-carb, and moderate-protein foods.

A standard ketogenic diet calls for a nutrient breakdown that looks like this:

70-80% of calories from fat
15-30% calories from protein
0-10% calories from carbohydrate

When starting out on keto you’ll want to reduce your carb intake to less than 20 grams per day.

Once your body is keto-adapted you can gradually increase your carbs up to around 60 grams per day depending on your activity level.

So down the line almonds may play a larger role in vegetarian keto and vegan keto diets, while providing a fat-rich keto snack for others.

Carbs in Almonds

For most people on keto the carbs in almonds are worth considering. Consuming around 80 almonds, or 100 grams provides 10 grams of net carbs to your daily intake.

10 grams of carbs are negligible on a high-carb Standard American Diet, but if you’re limiting your carb intake to 20 grams a day on keto, that’s almost half your allowance from only one food source.

Eating carbs at the beginning of a keto diet can also make it difficult to kick your carb addiction.

Here’s a comparison between the carbs in almonds compared to other popular keto nuts.

Nut	Fat per 100g	Carbohydrate per 100g	Amount of nuts per 100g
Almonds	53 grams	10 grams	77 nuts
Walnuts	65 grams	7 grams	50 halves
Pecans	72.6 grams	4 grams	65 nuts
Peanuts	50 grams	12 grams	100 nuts
Cashews	45 grams	28 grams	62 nuts

Nutrients in Almonds

The nutrients in Almonds are highlighted by robust amounts of fat, protein, and hard to get magnesium and vitamin E.

Nutrient	Per 100 Grams	%RDV
Fat	53g
Carbohydrates	20.8g
Dietary fiber	10.8g
Net Carbs	10g
Protein	20.8g
Significant Vitamins and Minerals
Vitamin B3 (Niacin)	3.7mg	23%
Vitamin B2 (Riboflavin)	.8mg	60%
Vitamin E	26mg	173%
Iron	3.7mg	20%
Zinc	3.1mg	22%
Calcium	291mg	22%
Phosphorus	466mg	47%
Magnesium	274mg	65%
Copper	1.0mg	106%
Manganese	2.5mg	107%

Benefits of Almonds on Keto

As you can see in the chart above, almonds are loaded with fat, protein, vitamin E and magnesium. Let’s take a look at how the nutrients provided by almonds on keto can translate into health benefits.

High in Antioxidants

The antioxidants in almonds are found in their vitamin E content as well as the polyphenols in their skins. So it’s not a great idea to chose blanched or skinless almonds. 1 2 3

Antioxidants reduce oxidative stress that can damage cells in ways that cause premature aging and lead to inflammatory diseases including cancer and heart disease. 4

One clinical study looked at the effects of feeding 3 ounces (84 grams to 60 male smokers. Researchers found that over four weeks this protocol reduced oxidative stress by between 23–34%. 6

Another 2006 study found that eating almonds as a part of meals reduced specific biomarkers of oxidative damage. 7

Reduced Oxidation of Cholesterol

In test-tube studies, the polyphenol antioxidants in almond skins have been found to reduce oxidation. 8 9

While human studies suggest that the antioxidant effects of polyphenols and vitamin E might be even greater when consumed together. One clinical trial revealed that simply snacking on almonds for a month resulted in a 14% reduction in oxidized LDL cholesterol. 10

High in Vitamin E

Vitamin E is an antioxidant that deserves some special mention since almonds are one of nature’s best vitamin E sources.

A single ounce of almonds on keto provides 37% of your RDV. 11

This matters because a high intake of vitamin E is linked with reduced rates of cancer, Alzheimer’s disease, and heart disease. 12 13 14 15 16

High in Magnesium

Magnesium is another nutrient that almonds provide in abundance.

This nutrient plays an important role in over 300 physiological processes. So it’s not surprising that a deficiency in magnesium is implicated in some serious health issues.

For example, up to 38% of people with type 2 diabetes are also magnesium deficient. The good news is that by reversing this deficiency these same people can improve insulin sensitivity and lower blood sugar. 17 18 19

Even if you’re not diabetic, the magnesium you get from almonds on keto can lead to significant reductions in insulin resistance. 20 21

Magnesium deficiency is also implicated in high blood pressure, a major driver of stroke, heart attack, and kidney failure. 22 23 The solution: more almonds! Boosting magnesium intake has been shown to reduce blood pressure. 24 25

Almonds Can Lower Cholesterol

Cholesterol on keto is an interesting topic. It can be surprising to hear that eating more fatty foods actually improves cholesterol levels for most people. Add in almonds on keto and they may get even better.

Some studies have found that almonds can lower (bad) LDL cholesterol levels. For example, a study where 65 prediabetic people got 20% of their calories from almonds found that LDL decreased by an average of 12.4 mg/dL. 26

A 2015 study found that eating only 1.5 ounces of almonds a day reduced belly fat while lowering LDL by an averqage of 5.3 mg/dL. 27

Almonds Support Intermittent Fasting and Weight Loss

The combination of protein and fat in almonds make them a highly satiating food, which is great when combining keto and intermittent fasting.

Studies have found that almonds significantly reduce hunger and food cravings. 28 And a study of 100 obese women found that participants who ate almonds lost more weight than those who didn’t. 28

If you’re interested in learning more about intermittent fasting click here. And for women-centered IF approaches you can learn more here.

Drawbacks to Almonds on Keto

Though almonds on keto offer numerous benefits, they’re not without potential drawbacks. These come in the way of:

an overabundance of omega-6 fatty acids
Nutrient blocking plant toxins and antinutrients

Omega-6 Imbalance

Humans evolved on a keto diet with an omega-3 to omega-6 fatty acid ratio of 1:1. 29

Yet on our current Standard American Diet the ratios are around 1:16.

Unfortunately, almonds are extremely high in omega-6’s, with 17.5 grams per 4 ounces, while offering only trace amounts of omega-3’s.

This matters because omega-6 fatty acids tend to promote inflammation.

An overabundance of omega-6’s has been linked to a long list of diseases including, heart disease, cancer, and diabetes, along with fertility issues, and psychological issues such as bipolar disorder and depression. 30 31 32 33

If you do eat a lot of almonds on keto, along with other keto nuts, be sure to balance all those omega-6’s with foods high in omega-3’s like keto seafood, keto fish, and omega-3 keto superfoods like salmon roe.

Plant-Toxins and Antinutrients

Plants have numerous naturally occurring pesticides, and almonds are no different.

Almonds are especially high in an antinutrient called phytic acid.

Studies show that for many people, phytic acid in foods can block the absorption of calcium, zinc, magnesium, iron, and copper. 34

Almonds contain one of the highest phytic acid levels of any food, with around 1200 milligrams per 100 grams.

Phytates are not likely a health risk for most people enjoying a keto diet centered on nutrient-dense keto meats. But for vegan and vegetarian keto dieters, learning how to reduce phytates and other antinutrients can be an important part of a well-formulated diet.

Though soaking can eliminate phytic acid in many grains, it’s not so effective with almonds. For example, one study found that soaking almonds for 24 hours only reduced phytic acid by 5%. 35

Almonds on Keto? The Bottomline

Almonds on keto can be a nutrient-rich snack providing an abundance of fat, protein, along with high amounts of magnesium and vitamin E.

However, almonds, along with most nuts are high in omega-6 fatty acids that can contribute to imbalance omega-3 to 6 rations that lead to inflammation and related disorders.

They also contain a moderate amount of carbs and should be enjoyed only occasionally, especially when just starting out on keto.

The mineral-blocking phytic acid in almonds may also be an issue for people who rely on nuts and seeds for their fat and protein. But for people on a carnivore diet and those who center their keto diet around nutrient-dense meats and fish, this phytic acid is likely not a big deal.

So should you eat almonds on keto? Sure, but beware the carbs, and be sure to balance out the omega-6’s with plenty of omega-3’s from animal sources and additions keto supplements like high-quality fish oil supplements, and beef organ supplements.

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