If you’re looking at nuts and seeds from a macros perspective, you’ll notice they tend to be high in fat, contain moderate protein and carbohydrates, and include a healthy dose of fiber, the latter of which helps lower the net carb count and makes most nuts and seeds very keto-friendly. This is less the case once you’re used to the keto diet and carb-induced cravings have subsided. Read on to learn which ones to choose and also keep in mind that if transitioning to a keto diet, you may want to wait to introduce nuts and seeds until you’ve settled in due to their high-calorie count, it can be easy to overindulge and blow your daily macros. Some nuts and seeds are better than others. Finally, despite their high-calorie count, nuts support weight loss and maintenance, in part, by increasing satiety.īut what about nuts and seeds for keto? Are all nuts and seeds equally recommended if you’re following a ketogenic lifestyle? Simply put, the answer is no. Additionally, markers of chronic diseases like high blood sugar, abdominal fat, oxidative stress, inflammation, and insulin resistance are all shown to improve when nuts and seeds are incorporated into the diet. Research shows that consuming nuts and seeds can help prevent a range of chronic diseases, including heart disease, diabetes, obesity, and hypertension. Want more specifics? Consider this: nutrients regularly abounding in nuts and seeds include monounsaturated fats (omega-9), polyunsaturated fats (omega-3), fat-soluble vitamins (vitamin E and vitamin K), dietary fiber (both soluble and insoluble), B vitamins (folate, thiamine), important minerals (copper, potassium, magnesium, selenium), and antioxidant compounds (polyphenols).Īnd there’s more. They’re veritable mini health bombs, literally loaded with vitamins, minerals, fiber, and healthy fats that support the health of every cell in your body. But reaching for real nuts is better if you want to lose weight.There’s a reason animals know to rely on nuts and seeds for sustenance. In moderate amounts, cashews are not necessarily unhealthy. The carbohydrates, lectins, and fat mixture is ideal for building body fat. Moreover, lectins can bind to insulin and leptin receptors, ultimately leading to weight gain ( Shechter 1983 5).Īfter cashews are rich in carbohydrates and fats, they are a poor weight-loss choice.
In addition, lectins can cause inflammation ( Freed 1999 4).
Lectins bind viruses and bacteria and help them to cross the intestinal wall and reach organs ( Dalla Pellegrina et al. These lectins hide in seeds, grains, leaves, barks, and hulls. 2010 2).Īlthough we do not digest these anti-nutrients, they can sneak into the bloodstream through the gut. They produce large, sticky proteins to ward off pests, insects, and microorganisms ( Dolan et al. In addition, seeds must be resistant to ensure the continuation of their genus.
Since phytic acid can insolubly bind minerals in the digestive tract, it limits their absorption ( Gibson et al. Therefore, they contain anti-nutrient phytic acid. This variety of minerals, however, comes with a caveat. The following vitamins and minerals stand out positively in cashews ( *): On the one hand, they score high on micronutrients on the other, they are rich in anti-nutrients.
0 kommentar(er)
