Unlock the Power of Seaweed on Keto: Top Benefits, Best Varieties & How to Eat Smart!

Embarking on a low-carb, high-fat ketogenic diet can be an exciting and challenging journey. The ketogenic diet not only aids in weight loss but also offers numerous health benefits, including improved energy levels, enhanced mental clarity, and reduced hunger pangs. A common hurdle for many is finding delicious snacks and ingredients that fit within the keto framework. Seaweed is a type of marine algae consumed for centuries in many cultures and Asian countries worldwide. The question “Is seaweed keto?” is common among those on a low-carb, high-fat diet, and the answer is generally yes, but with considerations.

What is the Keto Diet?

The keto or ketogenic diet is a popular low-carb, high-fat eating plan known for its weight loss and health benefits. By lowering carbohydrate intake and increasing fat consumption, the body enters a state of ketosis, burning fat instead of glucose for energy. Many people following keto aim for 20 to 50 grams (g) of net carbohydrates per day. (Net carbs, though not a widely accepted nutrition term, can be calculated by subtracting fiber and sugar alcohols from the total carbohydrates. The idea is to switch your body into ketosis, a state where it burns fat for fuel rather than carbohydrates (its preferred and easy-to-access source of energy). The plan may drastically limit many fruits, whole grains, and some vegetables.

Nutritional Profile of Seaweed

Seaweed is a low-calorie food with low total carbs and grams of net carbohydrates. It’s also a source of minerals like iodine, magnesium, calcium, vitamin A, vitamin C, and vitamin K. Generally, it’s best to source nutrition from whole foods rather than supplementation.

Seaweed refers to many species of algae and other marine plants. It can grow in a variety of waters, including seas, lakes, and rivers. Algae from the sea is generally edible, whereas freshwater varieties tend to be toxic. Edible seaweed is classified by color. The most commonly eaten types are red, green, blue-green, and brown. It can also range in size dramatically. Phytoplankton can be microscopic, whereas kelp can grow extremely tall in length, rooted in the ocean floor.

Seaweed plays a vital role in marine life and is the primary source of food for a variety of creatures in the ocean. It has also been an integral part of human diets for thousands of years and is especially popular in Chinese and Japanese cuisines.

Nutrient content can vary based on where it was grown, resulting in different types containing different amounts of nutrients. Generally, 1 cup (15 grams) of seaweed provides approximately:

Calories: 45
Protein: 5 grams
Fat: 1 gram
Carbs: 8 grams
Fiber: 1 gram
Folate: 13% of the daily value (DV)
Riboflavin: 22% of the DV
Thiamin: 15% of the DV
Copper: 56% of the DV
Iron: 21% of the DV
Magnesium: 17% of the DV

Seaweed also contains smaller amounts of several other nutrients, and is a rich source of antioxidants. It also contains a good amount of sulfated polysaccharides (sPS), which are beneficial plant compounds thought to contribute to seaweed’s health benefits.

Types of Seaweed and Their Keto-Friendliness

While not all seaweed is edible, many are very delicious. Typically found on sea shorelines around the rocks or in sheltered waters, seaweeds are harvested during low tide. There are many varieties of edible seaweed in the world. Here are a few of the most common:

Nori: A red algae commonly sold in dried sheets and used to roll sushi (perfect for your sushi craving!). This is a red algae commonly sold in dried sheets and used to roll sushi.
Wakame: A type of brown seaweed used in soups and salads. This brown algae is commonly used to make fresh seaweed salad. It can also be cooked in stews and soups.
Kelp: A brown seaweed often used in supplements and health products or sold in a powder made to sprinkle over food and add to broth. This brown algae is usually dried into sheets and added to dishes during cooking. It can also be used as a gluten-free alternative to noodles. It is low in calories but can be higher in carbs than other types of seaweed, with around 2 grams of net carbs per 100 grams.
Dulse: A red seaweed often used as a seasoning or snack. This is a red algae with a softer, chewier texture. It is used to add flavor to a variety of dishes and may also be eaten as a dried snack.
Sea lettuce: This is a type of green nori that looks like lettuce leaves. It is commonly eaten raw in salads or cooked in soups.
Kombu: This is a type of kelp with a strong flavor. It’s often pickled or used to make soup stock.
Arame: This is a different type of kelp with a mild, sweet flavor and firm texture. It can be incorporated into a variety of dishes, including baked goods.
Chlorella: This green, edible freshwater algae is often sold as a supplement in powdered form.
Agar and carrageenan: These jelly-like substances obtained from algae are used as plant-based binding and thickening agents in a variety of commercially sold food products.
Spirulina: Spirulina is often referred to as an edible, blue-green freshwater algae and is sold in tablet, flake or powdered form. However, spirulina has a different structure than other algae and is therefore technically considered a type of cyanobacteria (blue-green algae). That said, since spirulina is often categorized with other types of algae in scientific research, it will be discussed alongside the other varieties in this article.

A typical serving size for seaweed snacks is about 10 grams, which contains around 1 gram of net carbs.

Health Benefits of Seaweed

Seaweed offers many benefits, whether you eat it as a food or take it as a dietary supplement.

Read also: Easy Low-Carb Cheese Crackers

Thyroid Function: Your thyroid requires a good intake of iodine to function properly. Luckily, iodine is readily available in most varieties of seaweed. Failure to get enough iodine from your diet can lead to hypothyroidism, when your thyroid is underactive. The recommended daily intake of iodine for adults is 150 mcg per day. Most people can meet this requirement by eating several servings of seaweed per week.
Heart Health: Seaweed contains certain beneficial nutrients that may help keep your heart healthy. For starters, it’s a good source of soluble fiber and contains long-chain omega-3 fatty acids, both of which could be beneficial for heart health.
Blood Sugar Control: Adding seaweed to your diet may reduce your risk of developing type 2 diabetes. Researchers believe that certain compounds found in seaweed may play a beneficial role in stabilizing blood sugar levels and preventing type 2 diabetes.
Weight Management: Eating seaweed regularly may help you lose weight, if that’s your goal. Researchers believe this may be due, in part, to seaweed’s ability to affect your levels of the weight-regulating hormone leptin. Combined with seaweed’s high fiber content, this may help decrease hunger and enhance feelings of fullness.
Immune Function: Seaweed may also help protect you from certain types of infections because it contains marine plant compounds believed to have antioxidant, anti-allergenic, and disease-fighting properties.
Digestive Health: Seaweed may help improve the health of your gut in various ways. For one, it’s rich in fiber, which can help prevent constipation and ensure smooth digestion. It also contains agars, carrageenans, and fucoidans, which are thought to act as prebiotics.
Cancer Risk: The presence of seaweed in your diet may help reduce your risk of developing certain types of cancer.
Other Potential Benefits: Seaweed may also offer some protection against skin damage and bone and inflammatory diseases. Compounds in seaweed may help protect the skin from damage caused by UVB rays from the sun when applied directly to the skin. They may also help prevent wrinkles, sun spots and premature skin aging. When it comes to protecting against diseases, seaweed’s antioxidant and anti-inflammatory effects may help reduce the risk of developing rheumatoid arthritis and osteoporosis.

Potential Downsides and Precautions

Eating fresh seaweed is considered to be safe for most people. That said, consuming it regularly or in high amounts may cause some side effects.

Heavy Metal Content: Depending on where they’re grown, some varieties of seaweed can contain high levels of mercury, cadmium, lead, and arsenic. To ensure safety, look for seaweed or algae supplements that have been third-party tested by an independent lab.
Drug Interactions: Certain varieties of seaweed may contain high levels of sodium and potassium, which can be harmful to individuals with kidney disease. Seaweed also contains vitamin K and anticoagulant fucoidan, which may interfere with blood-thinning medications. Those taking blood thinners should make sure to check with a doctor before making it a regular part of their diet.
Thyroid Function: While iodine is necessary for proper thyroid function, getting too much iodine can be harmful. Kelp, dulse, and kombu are types of seaweed with the tendency to contain very high levels of iodine. With regular consumption of these types of seaweed, it’s possible to consume enough iodine to inhibit regular thyroid function. So, these varieties should not be consumed too often, nor in large quantities.
Autoimmune Disorders: For people with autoimmune disorders - which are caused by the immune system attacking a body system or part after wrongly perceiving it as a threat - spirulina may not be a good choice. Spirulina’s immune-strengthening properties can actually cause a worsening of autoimmune symptoms as the immune system gets stronger and continues its attack on the body’s own cells. This is why it and other blue-green algae products should be avoided by people with autoimmune disorders.

Incorporating Seaweed into Your Keto Diet

Seaweed can be purchased fresh or dried from most Asian supermarkets. Nori, the type commonly used to roll sushi, may also be available at regular grocery stores. It can be incorporated into a wide variety of dishes including soups, salads, smoothies, stews, and even baked goods.

Snacks: Light and crispy seaweed snacks are a unique and flavorful option. They are low in calories and carbs, while providing a good source of vitamins and minerals. A 10g pack of roasted seaweed snacks offers a full serving of veggies, with just 25 calories and 0g net carbs. Dried nori or dulse make for nice savory snacks. Or try crumbling them over salads to add a dash of umami flavor.
Sushi: Use nori sheets to make keto-friendly sushi rolls with cauliflower rice and your favorite low-carb fillings.
Salads: Toss fresh wakame and sea lettuce with a little rice vinegar, sesame oil, and sesame seeds to make a delicious salad.
Soups and Stews: Add wakame or kombu to soups and stews for added flavor and nutrients.
Smoothies: Spirulina and chlorella can be incorporated into smoothies.
Seasoning: Kelp can be used instead of salt to add flavor to just about anything.

Other Keto-Friendly Snack Options

Staying energized and satisfied on your keto journey doesn't have to be difficult. With a variety of delicious snacks, you can enjoy variety and flavor while maintaining your low-carb lifestyle. Here are some additional keto-friendly snack ideas:

Cheese Crisps: Cheese crisps are a deliciously crunchy snack made from baked or fried cheese. They come in various flavors and are perfect for satisfying your cravings for something salty and crunchy.
Nut Butter Packs: Single-serve nut butter packs, such as almond or macadamia nut butter, are incredibly convenient. They are high in healthy fats and protein and can be eaten alone or spread on celery sticks for added crunch.
Hard-Boiled Eggs: Hard-boiled eggs are a protein powerhouse and incredibly easy to prepare. They can be made in batches and stored in the refrigerator for a quick snack.
Avocado: Rich in healthy monounsaturated fats and fiber, avocados are an excellent choice for a keto snack. Half an avocado (around 100g) contains 15g of healthy monounsaturated fats and 7g of fiber.
Olives: Olives are not only tasty but also packed with healthy fats. A 30g serving of olives packs a healthy dose of monounsaturated fats.
Beef Jerky: Beef jerky is a classic protein-packed snack that’s easy to carry. Ensure you select a sugar-free version to keep it keto-friendly.
Greek Yogurt: Opting for full-fat, unsweetened Greek yogurt provides a creamy, delicious snack that’s high in protein and low in carbs. A 200g serving of high-fat Greek yogurt with a handful of berries provides a balanced snack.
Coconut Chips: Crispy coconut chips are a delightful snack that’s both sweet and crunchy. They offer a good source of healthy fats and can satisfy your sweet tooth without the carbs.
Pork Rinds: Pork rinds are a fantastic zero-carb snack option that delivers a satisfying crunch.
Dark Chocolate: For a sweet treat, opt for dark chocolate with at least 70% cocoa. Dark chocolate is rich in antioxidants and can satisfy your sweet cravings while remaining low in sugar. A 28g serving contains about 170 calories, 13g of healthy fats, and 3g of protein.
Raw Vegetables with Dip: Raw vegetables like celery, cucumber, and bell peppers paired with a high-fat dip such as guacamole or ranch dressing make for a refreshing and nutritious snack. Two large stalks of celery with two tablespoons of peanut butter offer a satisfying snack.
Chia Seed Pudding: Chia seeds are an excellent source of fiber and omega-3 fatty acids. To make chia seed pudding, mix chia seeds with coconut milk and let them soak overnight.
Baked Kale Chips: Baked kale chips are a healthy alternative to traditional chips. Simply toss kale leaves with olive oil, season with salt, and bake until crispy.
Almonds: A handful of almonds can provide you with healthy fats, fiber, and protein. Nuts: Almonds, pecans, walnuts, and macadamias are great for a tasty keto snack. Just a handful (around 28g) provides a healthy dose of fats and proteins with minimal carbs. An ounce of almonds has 2.6 g of net carbs.
Cream Cheese: A 28g serving of cream cheese provides an excellent source of fats and proteins, making it a fantastic keto-friendly choice.

Foods to Avoid on Keto

If you’re thinking about embarking on a ketogenic diet, you probably already know you’ll be avoiding processed grains and sugar like pizza and muffins. But many other foods you’ll nix on this extremely low-carb, high-fat diet aren’t necessarily unhealthy. Indeed, many “no” foods are packed with health-promoting vitamins, minerals, and fiber but also have too many carbs for the restrictive keto diet.

Croutons: Just ⅓ cup of croutons contains almost 8 g of net carbs, which will severely limit the other veggies and add-ons you can include.
Starchy Peas: Peas are a starchy vegetable you’ll want to avoid while on a keto diet. They have a higher amount of carbs than other green veggies - 12 g net carbs per cup.
Low-Calorie Snacks: The days of focusing on fat-free - and carb-rich - snacks, like pretzels or 100-calorie packs of crackers, are over unless you’re noshing on keto-friendly packaged fare.
Potato Chips: A 1 ounce (oz) serving has 14.4 g of net carbs.
Bananas: According to the USDA, one banana has more than 21 g of net carbs, which means you may blow your entire allowance on a single one.
Honey-Baked Ham: One serving (about 1.9 oz) contains 4 g of net carbs.
Margarine: Today, many margarine spreads are made from oils like soybean, palm, or palm kernel, which are not recommended on a keto diet.
Piña Coladas: As an example, one 4.5 oz piña colada has 31.6 g of net carbs. For some people, that represents one and a half days of their carb allotment.
Beer: Even light beers generally pack 5.8 g of carbohydrates per 12 oz can.
Sweet Potatoes: A medium sweet spud has about 20 g of carbs.
Cow’s Milk: One cup of whole milk has 11.5 g of net carbs.
Trail Mix: A standard 1 oz serving (a small amount, by the way) has 12.7 g of carbs.
Carrots: One medium carrot has 4.1 g of net carbs.
Soda: Cola has 36.8 g of sugar per 12 oz can.
Butternut Squash: One cup of cubed squash has more than 13.6 g of net carbs.

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