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The Best and Worst Seeds on Keto

author avatar Dr. Eric Berg 08/31/2023

Find out which three seeds you should always avoid on keto!

Timestamps

0:00 Introduction: The best and worst seeds on keto

0:17 The three best seeds on keto

1:45 The three worst seeds on keto

2:20 Share your success story!

In this video, we’re going to talk about the best and worst seeds on keto. Whether you have these seeds in a seed butter, a keto cracker, or as a topping, you should know which of them are higher in carbohydrates.

Seeds can be an overlooked source of carbs that may push your body out of ketosis if you’re not careful.

Take a look at how many carbs each of these seeds have.

The three best seeds on keto are:

1. Pumpkin seeds (1oz)

• Total carbs: 3g

• Fiber: 1.7g

• Net carbs: 1.3g

• Great source of iron

• Improves blood sugar levels

• Supports prostate health

2. Chia seeds (1oz)

• Total carbs: 11.3g

• Fiber: 9.9g

• Net carbs: 1.4g

• Great source of omega-3 fatty acids

• Supplies calcium

3. Flax seeds (1oz, sprouted)

• Total carbs: 8.2g

• Fiber: 7.7g

• Net carbs: .4g

• Supports your estrogen balance in women

• Could lower testosterone in men

The worst seeds on keto are:

1. Lotus seeds (1oz)

• Total carbs: 18g

• Fiber: 0g

• Net carbs: 18g

2. Anise seeds (1oz)

• Total carbs: 14g

• Fiber: 4g

• Net carbs: 10g

3. Dill seeds (1oz)

• Total carbs: 15.5g

• Fiber: 6g

• Net carbs: 9.5g

In summary, the best seeds on keto are seeds with low net carbs. Keep an eye out for high-carb seeds—they could be adding more carbs to your Healthy Keto diet than you expect.


 

DATA:

https://pubmed.ncbi.nlm.nih.gov/20087375/

https://pubmed.ncbi.nlm.nih.gov/23684438/

https://pubmed.ncbi.nlm.nih.gov/26134388/

https://pubmed.ncbi.nlm.nih.gov/24578648/

https://pubmed.ncbi.nlm.nih.gov/24292743/

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