The ketogenic (keto) diet is a high-fat, very-low-carbohydrate, and moderate-protein diet that has gained popularity for its potential weight loss benefits and other health applications. This article explores the role of seeds in the context of a keto diet, focusing on their nutritional value and how they can be incorporated into your eating plan.
Understanding the Keto Diet
The goal of a low-carb diet, such as the keto diet, is to help you lose weight more efficiently by reaching ketosis, which is a metabolic state in which your body burns fat instead of carbohydrates for fuel. In ketosis, the body breaks down fat in the liver and produces molecules called ketones. In the absence of glucose, it uses these ketones to provide the fuel your body requires.
When following a keto diet, individuals typically aim for 20 to 50 grams of net carbohydrates per day. Net carbs can be calculated by subtracting fiber and sugar alcohols from the total carbohydrates. This restriction forces the body to switch its primary fuel source from glucose to fat.
Keto-Friendly Foods
The keto diet replaces the reduction of carbs with an increase in fat, typically accounting for at least 60% of your daily calories. When searching for keto-approved foods to eat, you'll want to look for those that are low in carbohydrates and high in unsaturated, healthy fats. To qualify as keto-friendly, a food should be unprocessed and fresh, consisting of healthy fats.
Seeds as a Keto-Friendly Food
Nuts and seeds are an excellent source of healthy fats like omega-3 fatty acids, and most of them are relatively low in carbs. Low in carbs and high in fat, nuts and seeds are a great source of protein and make for a healthy snack or salad topping. 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.
Read also: The Ultimate Guide to Chia Seeds on Keto
General Guidelines for Seeds on Keto
While most types of nuts and seeds can be enjoyed on a keto diet when consumed in moderation, some are more favored than others due to their lower carb counts and higher fat content.
Top Keto-Friendly Seeds
Here's a detailed look at some of the best seeds to include in your keto diet:
Pumpkin Seeds
Pumpkin seeds are a naturally low-carb food and are excellent for you when enjoyed in moderation. Just one serving of Organic Pumpkin Seeds contains 11 grams of fat, 9 grams of protein and 3 grams of carbohydrates.
Pumpkin seeds are loaded with good-for-you minerals like manganese, magnesium, iron, zinc and copper, and each plays a vital role in the body. Magnesium is a mood booster that can promote a good night's sleep. Whereas manganese helps boost collagen production.
Pumpkin seeds are an excellent plant-based source of omega-3 fatty acids like alpha-linolenic acid and contain anti-viral properties that can help fend off harmful bacteria.
Read also: Easy Low-Carb Cheese Crackers
Chia Seeds
Chia seeds are an incredible source of soluble fiber. These small seeds can double (and even triple) in size when added to a liquid medium, such as water or coconut milk. A little goes a long way! Chia seeds are tiny, firm, black or white seeds that are packed with healthy fiber and omega-3 fats. One ounce (28 grams) of chia seeds provides:
- Calories: 138
- Protein: 5 grams
- Fat: 9 grams
- Total carbs: 12 grams
- Fiber: 10 grams
- Net carbs: 2 grams
With about 60% of their fat content consisting of omega-3 fats, they’re an excellent plant-based source of these essential fats that offer powerful anti-inflammatory properties.
Flax Seeds
At 6 grams of total carbs per two-tablespoon serving, flaxseeds may appear to be high in carbs, but most of those carbs come from fiber, which you can subtract from your total carb count to get your “net” carbs. Flax seeds are full of fiber and omega-3 fats. One ounce (28 grams) of flax seeds provides:
- Calories: 131
- Protein: 6 grams
- Fat: 9 grams
- Total carbs: 9 grams
- Fiber: 8 grams
- Net carbs: 1 gram
These tiny seeds have been studied for their potential beneficial effects on blood pressure and heart health.
Hemp Seeds
Hemp seeds are packed with omega-3 fatty acids, which play a crucial role in the health of your brain, heart, and eyes. Hemp seeds, or hemp hearts, are the seeds of the Cannabis sativa plant. They’re an excellent source of plant-based protein and healthy fats. One ounce (28 grams) of hemp seeds provides:
Read also: Keto Calorie Counting: A Detailed Guide
- Calories: 155
- Protein: 9 grams
- Fat: 14 grams
- Total carbs: 2 grams
- Fiber: 1 gram
- Net carbs: 1 gram
Some research indicates that the unique proteins in hemp seeds may help reduce blood pressure. What’s more, they’re high in linoleic acid, a type of fat that has been shown to potentially protect against Alzheimer’s and other neurodegenerative diseases in animal studies.
Sunflower Seeds
Sunflower seeds are a popular, high-fat snack that can make an excellent addition to your keto diet. One ounce (28 grams) of shelled sunflower seeds contains:
- Calories: 164
- Protein: 6 grams
- Fat: 14 grams
- Total carbs: 6 grams
- Fiber: 2 grams
- Net carbs: 4 grams
Some research shows that eating sunflower seeds may benefit health in several ways. For example, these seeds are high in anti-inflammatory antioxidants, such as vitamin E, flavonoids, and phenolic acids, and have been found to have antidiabetic and anti-inflammatory properties in animal studies.
Sesame Seeds
Sesame seeds are a popular ingredient used around the world, most notably as a topping for baked goods like hamburger buns. They’re low in carbs and high in fat, making them a good choice for ketogenic diets. One ounce (28 grams) of sesame seeds contains:
- Calories: 160
- Protein: 5 grams
- Fat: 13 grams
- Total carbs: 7 grams
- Fiber: 5 grams
- Net carbs: 2 grams
They’re also packed with anti-inflammatory antioxidants called lignans. Several studies associate sesame seeds with decreased inflammation. Chronic inflammation has been linked to a variety of conditions, such as heart disease and certain cancers.
Incorporating Seeds into Your Keto Diet
Here are some practical ways to include these keto-friendly seeds into your daily meals:
- Snacks: Enjoy raw or roasted seeds as a quick and easy snack.
- Salads: Sprinkle seeds on salads for added crunch and nutrition.
- Smoothies: Add seeds to smoothies and protein shakes for extra fiber and healthy fats.
- Baked Goods: Use ground seeds or seed flours in keto-friendly baking recipes.
- Trail Mix: Create a keto-friendly trail mix with a combination of seeds and nuts.
- Yogurt Parfait: Using pumpkin seeds instead of granola is an excellent way to keep this yogurt-based dish keto. Additionally, it adds crunch and a nutty flavors you can't get anywhere else.
- Pumpkin Seed Butter: Swap out traditional peanut butter for pumpkin butter, and create a low-carb snack that everyone will love. By pairing pumpkin seed butter with keto-approved veggies like carrots or celery, you can make a low-carb treat full of flavor.
- Keto Soup and Salad Topping: Whatever your preference is when it comes to soups and salads, a topping of pumpkin seeds can add that highly desirable crunch and a nutrient boost.
- Substitute for Breadcrumbs: Ground pumpkin seeds can serve as a substitute for breadcrumbs. They add a delightful crunchy texture and a nutty flavor. To use it as a coating for fish or chicken, toast the seeds and then crush them first. You can also add it to salads and soups.
Potential Challenges and Considerations
While pumpkin seeds are keto-friendly and highly nutritious, there are a few potential challenges to consider when incorporating them into your diet.
- Overconsumption: Because pumpkin seeds make a delicious snack, it is easy to eat more than intended and potentially disrupt your keto goals. To keep your consumption in check, measure portions in one-ounce servings (two tablespoons) and stick to it.
- Exceeding Carb Limits: Although they are low in carbs, eating large quantities can push you over your daily carb count.
- Finding the Balance: Balancing the consumption of these seeds with other foods to meet keto macro ratios is tricky.
- Phytic Acid: Because nuts and seeds can be high in phytic acid, they can be challenging for some people to digest.
Disclaimer
If you have any chronic health condition that you’re hoping to treat with a keto diet, talk to your doctor first or work with a registered dietitian; they can best advise if this is a safe diet for you.