Best Seeds For Keto: Supercharge Your Diet

Nuts and seeds are a great addition to a keto diet, providing nourishment and supporting your keto goals. The best keto-friendly nuts and seeds are those with minimal net carbs, and they can be used in a variety of recipes or as a snack.

Flax seeds, for example, are a great source of omega-3 fatty acids and fibre, and can be added to keto shakes or smoothies, or used in baking. Chia seeds are another good option, as they are high in fibre and antioxidants, and can be added to smoothies or used to make chia pudding.

Other keto-friendly nuts and seeds include hemp seeds, pumpkin seeds, macadamia nuts, walnuts, pine nuts, almonds, and hazelnuts. These are all high in healthy fats and have low net carb counts, making them excellent choices for a keto diet.

Flax seeds

The high fat and fibre content of flax seeds can help to increase a person's feeling of fullness, which can aid in weight maintenance. Flax seeds can also help to lower blood pressure and reduce the risk of heart disease and stroke.

When adding flax seeds to your keto diet, it is recommended to consume them in a milled or ground form. This is because the whole seeds may pass through the body without being properly absorbed, minimising their health benefits. Ground flax seeds can be easily added to recipes, such as keto-friendly pancakes, smoothies, soups, salads, and yogurts.

The recommended daily intake of flax seeds is 10-50 grams (1-5 tablespoons) per day. At this dosage, you can expect to notice health benefits.

However, it is important to note that flax seeds contain plant chemicals called phytoestrogens, which may mimic estrogen in the body. Due to this, it is recommended that certain groups, such as women with a history of certain types of cancer or those on birth control pills or hormone replacement therapy, avoid consuming flax seeds.

Hemp seeds

There are countless ways to incorporate hemp seeds into your keto meal plan. Here are some ideas:

• Sprinkle them over salads, smoothies, yogurt, keto bread, or muffins.
• Add them to keto-friendly muffins, cookies, or granola for extra protein and flavour.
• Use them as a substitute for oats or grits in porridge or oatmeal.
• Use ground hemp seeds (hemp flour) in place of traditional flour for low-carb, keto-friendly bread and muffins.
• Use hemp seed oil as a base for keto salad dressings or for low-heat cooking.

Pumpkin seeds

Seeds are considered embryonic, much like little plant embryos. This means they naturally contain all the nutritional power the plant needs to sprout and thrive, making them nutrient-dense.

According to the USDA, pumpkin seeds deliver considerable amounts of copper, calcium, potassium, magnesium, iron, and vitamins A, E, and K. A one-fourth cup serving size of pumpkin seeds provides nearly 50% of your daily value of magnesium. They are also a good source of healthy fats, containing both omega-3 and omega-6 fatty acids.

Health Benefits of Pumpkin Seeds

Great Source of Magnesium

Magnesium is an essential mineral, used by the body in more than 300 enzymatic reactions, including food metabolism, muscle recovery, and nerve function. A deficiency can lead to headaches, migraines, sore and tender muscles, hyperirritability, and muscle spasms. Pumpkin seeds are an excellent source, providing nearly half of your daily requirement in just a quarter-cup serving.

Natural Source of Iron

Iron is a tricky nutrient to supplement, and unless directed by a doctor, it's best obtained from natural sources. Pumpkin seeds are a simple and tasty way to avoid iron deficiency, packing nearly a third of your daily iron needs into a small serving.

• May Help Lower Blood Sugar Levels
• Good Source of Healthy Fats

As mentioned, pumpkin seeds contain both omega-3 and omega-6 fatty acids, which are vital for a healthy, well-rounded diet. Omega-3s are particularly important as they can be difficult to obtain in sufficient quantities from the diet.

Despite their impressive nutritional profile, pumpkin seeds are not considered keto-friendly due to their high net carb content. A 100-gram serving contains 13.6 grams of net carbs, which is a significant portion of the daily carb allowance for someone on a keto diet (typically 20-50 grams). This could potentially disrupt the state of ketosis, which is the primary goal of the keto diet.

Alternatives to Pumpkin Seeds on a Keto Diet

If you're craving pumpkin seeds or they are a regular part of your diet, there are some great alternatives with a lower carb count. These include:

• Flaxseeds
• Chia seeds
• Sunflower seeds
• Almonds

Sesame seeds

However, sesame seeds can be consumed in moderation as part of a ketogenic diet by tracking your daily carb intake and being mindful of portion sizes. They offer a range of health benefits, including reducing inflammation and providing vitamins, minerals, and healthy fats.

As an alternative to sesame seeds, chia seeds, flax seeds, and hemp seeds are excellent sources of dietary fiber and healthy fats, while also being lower in net carbs. These seeds can provide a similar crunch and be used in similar ways to sesame seeds, making them a great keto-friendly alternative.

Sunflower seeds

However, sunflower seeds have a relatively high-carbohydrate content, which can be a challenge for those on a keto diet. A 100-gram serving of sunflower seeds contains 17.28 grams of net carbs, which is a significant amount for a keto diet. To maintain ketosis, it is crucial to keep carb intake as low as possible.

Despite this, sunflower seeds can still be enjoyed in moderation as part of a keto diet. They are an excellent source of selenium, magnesium, copper, vitamin E, and several B vitamins. Additionally, research shows that sunflower seeds have anti-inflammatory properties and can improve cardiovascular health.

When considering sunflower seeds on a keto diet, it is important to look at their macronutrient ratio. Sunflower seeds fit well into a keto diet as they are high in fat, low in carbs, and have moderate protein content.

However, it is important to note that sunflower seeds are high in insoluble fiber, which can cause inflammation and irritation in the gut. They are also high in omega-6 fatty acids, which can contribute to health problems when consumed in excess.

In conclusion, sunflower seeds can be a healthy addition to a keto diet when consumed in moderation. They offer a range of nutritional benefits and can help improve overall health.

Frequently asked questions