Keto Snacks | Best Nuts to Eat on a Ketogenic Diet… High Fat Low Carb…
Macadamias (1oz = 21g of fat, 3.9g of carbs, 2.4g of fiber) They are loaded with healthy monounsaturated fatty acids and are a good source of magnesium & potassium
Palmitoleic acid – Omega-7:
Omega-7 protects the insulin-producing cells of the pancreas from glucose-induced toxicity – enhances proliferation of pancreatic beta cells, helping your body optimize blood sugar control with its own natural insulin
A study from the Cleveland Clinic Wellness Institute in Ohio conducted the first randomized, controlled trial in humans of supplementation with purified omega-7. At 30 days, the supplemented group showed a significant mean lowering in C-reactive protein with a 44% reduction compared with the control group.
Omega-7-supplemented subjects also had 15% reductions in triglyceride levels.
Oleic Acid – Omega 9:
Study – Cell Metabolism-
In a study published in the journal Cell Metabolism, researchers found that omega 9’s trigger production of a compound in the small intestine that curbs hunger pangs, oleoylethanolamide (OEA)
Oleic acid is transformed into OEA by cells in the upper region of the small intestine – OEA then finds its way to nerve endings that carry the hunger-curbing message to the brain, there, it activates a brain circuit that increases feelings of fullness. More specifically, the conversion of dietary oleic acid to OEA is an activating process that maximizes the fatty acid’s ability to interact with PPAR-α – OEA signaling at PPAR-α may contribute to the physiological induction of satiety.
Brazil Nuts (1oz = 19g of fat, 3.5g of carbs, 2.1g of fiber)
Source of monounsaturated fats oleic acid and palmitoleic acid, just like macadamias, but is beneficial because of its mineral & vitamin profile.
Brazil nuts are best known for their high content of selenium – 1 oz contains 774% DV, and an estimated 1 billion people worldwide are deficient in selenium. It’s a nutrient that’s a key component of a healthy thyroid gland and it reduces inflammation by inhibiting NF-kB and its activation of interleukin-6 and TNF-alpha production
Choline is a precursor to the neurotransmitter acetylcholine – specifically, choline is transported into the cell by a transporter protein in the membrane of the presynaptic neuron where it combines with acetyl CoA to synthesize the neurotransmitter acetylcholine.
Phosphorus is a basic building block of your DNA, as well as ATP, the energy molecule that makes muscle movement possible. Specifically, all energy production and storage are dependent on phosphorylated compounds, such as adenosine triphosphate (ATP) and creatine phosphate.
Pili Nuts (1 oz = 23g of fat, 1g of carb)
Fat content comes in the form of monounsaturated fat, and is the highest fat/lowest carb nut in the world.
1 oz contains 10.4g of monounsaturated fat, but also contains 8.7g of saturated fat as well
Our brains are composed of 60% fat and the majority of the fat in the brain is saturated – the myelin sheath that surrounds the nerves in the brain and ensures their proper function is also largely made of saturated fat and cholesterol.
*Simply, myelin is a protective covering or sheath that twists around nerves (neurons), including nerves in the brain – myelin is made of 70% fat and 30% protein*
A number of manganese-activated enzymes play important roles in the metabolism of carbohydrates, amino acids, and cholesterol. Pyruvate carboxylase, a manganese-containing enzyme, and phosphoenolpyruvate carboxykinase (PEPCK), a manganese-activated enzyme, are critical in gluconeogenesis – the production of glucose from non-carbohydrate precursors. More specifically, manganese is a constituent of the enzyme, pyruvate carboxylase, which plays an important role in gluconeogenesis: converts pyruvate into glucose for subsequent use. PEPCK allows hepatic cells to produce glucose from pyruvate derived from amino acid metabolism
Walnuts (1 oz = 18g of fat, 3.9g of carbs, 1.9g fiber)
Walnuts are significantly higher in omega 3’s than any other nut, providing 2.5 grams per 1 oz – should note that it comes in ALA form.
A study in the Journal of Nutrition looked at 18 participants who were fed either 42 grams of walnuts or no walnuts at all over two 3-week period to study how walnuts impacted the composition of the microbiota. Found that that walnut intake increased levels of three main bacteria: Faecalibacterium, Roseburia, and Clostridium – these three bacteria produce the metabolic byproduct butyrate.