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best 13 seeds on keto there’s
chia seed and flaxseed and pumpkin seed that are enormous ly popular as Kido
snacks but how good are they really for keto and for health there’s also a seed
called quinoa that’s very popular but how good is that for Kido
so today we’re gonna answer all those questions and more coming right up hey
I’m dr. Ekberg I’m a holistic doctor and a former Olympic decathlete and if you
want to truly master health by understanding how the body really works
make sure you subscribe and hit that notification bell so that you don’t miss
anything most people start low carb and ketogenic lifestyles to reduce insulin
and insulin resistance and to lose weight and in doing that they can often
reduce inflammation and reverse a lot of other health conditions but if you eat
the wrong kind of fat then you could actually promote inflammation and offset
some of the benefits that you otherwise get from the ketogenic and low carb
lifestyle so let’s look at why that is so I’ll get into the ranking of the
seeds in a moment but before I do that I want to explain some of the basics and I
urge you to stay with me on that and pay really close attention because if you
don’t understand the basics of why the different fats do what they do
then you won’t understand why I’m ranking the seeds the way that I do and
how much you can eat of each one and so forth so let’s dig into that there are
two essential fatty acids in the body it’s an omega-3 called alpha linolenic
acid and an omega-6 called linoleic acid and both of them are necessary both are
good but what’s bad is when they get out of balance when one starts to dominate
and the best balance is a one to one ratio and you can go as far as one to
four and still stay in balance the problem is
most modern diets are about a 1 to 25 so the Omega sixes are vastly dominant
they’re pushing the omega-3s way out of balance and why does that matter because
these essential fatty acids it’s not really what the body is looking for it
needs them to turn into other things that the body needs so this one can
become arachidonic acid the omega-6 is in the arachidonic acid pathway which
can turn into prostaglandin 2 which is pro-inflammatory and again we don’t like
too much inflammation but some inflammation is necessary it’s part of
the healing process and at certain times the body needs to do that but it doesn’t
need 25 times as much as the other pathway the other pathway is the omega-3
and there the body can turn that into EP a and eventually into DHA the epa turns
into prostaglandins 3 which is a neutral prostaglandin so it’s not really
anti-inflammatory but it is anti-inflammatory in the sense that it
balances the pro-inflammatory pathway and then the DHA that is the thing that
the body is ultimately looking for as a building block because your brain and
your nervous system is mostly fat and the most important component of that fat
is DHA it is the dominant building block of your nervous system and if you don’t
have enough then the body has to compromise the nervous system will
compromise and put other fatty acids in but it won’t work quite as well so
signaling quality will be compromised as a result so a lot of plant proponents
and a lot of vegans they think that they can just eat any kind of plant omega-3
and the body will convert it into the DHA that it needs and that’s
theoretically possible but in reality it really doesn’t work
very well because less than 5% of the ala gets converted into EPA and less
than 0.5% gets converted into DHA so even though you don’t need a whole lot
of DHA you would have to eat enormous amounts even if you drank half a cup of
flax oil per day you would probably just barely make enough DHA and drinking that
amount of flax oil is probably not something that you want to keep up so
the ratios in the diet still matter and it’s still important to get some plant
omega-3s but not necessarily so you can turn them into DHA but because these two
pathways compete with each other there’s an enzyme that’s the name is not
important but Delta 6d saturates for those who really need to know and the
more omega sixes that you have in the diet the more those omega sixes are
going to suck up that enzyme and going to dominate that pathway so if you have
25 times as much Omega 6s then there’s going to be 25 times as much of that
enzyme allocated to this pathway versus that one so the conversion is going to
be terrible but if you eat more of the plant omega-3s
even if you don’t convert a whole lot at least you will limit the amount of the
enzyme that goes into the pro-inflammatory pathway so there’s two
reasons that you’re looking to increase your omega-3s one is that you can
potentially turn some of it into DHA but not much of that is going to happen the
other reason is that if you increase the omega-3s you will at least compete and
reduce the omega-6 pro-inflammatory pathway so when it comes to fat balance
to balance these things out there’s two things that you’re looking for one is to
increase the DHA for brain food and the only really powerful reliable way
to do that is to eat fish and to take fish oil then you can eat grass-fed beef
and dairy and butter but it doesn’t really contain enough DHA to give a
substantial boost to the amount it does help a little bit and these animal
products contain the finished version the DHA what it does do is it’s sort of
neutral because you can eat the meat and at least you’re not adding a bunch of
omega sixes you can also increase your flax oil your your seed intake of the
seeds that are very high in omega threes and we’ll talk about those and again
they’re sort of neutral in their benefit they’re not going to add a lot of DHA
but they will be the they allow you to eat a fat that doesn’t contribute with
omega sixes and they will compete a little bit with this pathway and hold it
back so those are all good things to do but the only really substantial way is
to eat fish and take fish oil supplements the other thing you’re
looking for is to reduce the inflammation and now the most powerful
way is to reduce the total amount of omega sixes and in doing that there’s
two things you’re looking for is you want to reduce your consumption of
vegetable oil and those are the seed oils it’s everything that they use in
commercial cooking so when you go out to eat you can be sure that they’re using
these omega-6 vegetable oils because they are so inexpensive you can also
reduce your consumption of grain-fed meat because when you feed the cow grass
it ends up about a 1 to 1 ratio so that’s where it’s neutral but if you
feed it grain now it’s gonna have a lot of those omega sixes and now you’re
shifting the pathway over in this direction again I know that was a little
technical I hope that you could follow because it’s going to be so important
now that we start looking the different kinds of seeds and why we
want to use more or less of them number 13 on the list is quinoa and it’s not
cuz it’s a super terrible food but from a keto from a low carb perspective it
has 57 grams of net carbs so a lot of people think of it as a grain and they
use it as a grain so in that sense it’s better than most grains because it has a
lot of protein and it is gluten-free but on a keto diet you really can’t eat
quinoa because it’s so starchy number 12 is pomegranate seed and again it’s a
very very nutritious food it’s very healthy but and a lot of people don’t
think of it as a seed even though it has that name because it’s really more of a
fruit nutritionally speaking and on a keto diet then it doesn’t have hardly
any fat but it has 15 grams of carbohydrates and it’s almost all sugar
so you could have a couple tablespoons maybe it’s sort of like a berry if you
keep it really limited because it’s very nutritious but you cannot eat a whole
lot of it on a keto diet fat wise it hardly has any fat at all so it’s not
gonna affect your Omega 6s or inflammation or anything like that
number 11 is safflower seed and that’s one of the most popular ones to make oil
from cheap cooking oil it has 38 percent fat so again all these numbers are out
of a hundred grams of food which is about three and a half ounces so all the
numbers are in percentages of the amount the weight of that food so safflower is
38 percent fat but thirty-four percent net carbs it’s a very very starchy it
has almost zero omega-3s and it has 28 percent Omega 6s
so you can’t eat a whole lot of safflower
before you start adding up the carbs and you start adding up the omega 6’s and
pushing that inflammatory number number 10 is watermelon seed a lot of people
like to eat those seeds and they are quite nutritious but it has 47 percent
fat 15 percent net carbs but it has 30 percent Omega 6s so again it’s it’s
quite a bit of fat but most of it is omega 6’s which is the pro-inflammatory
so let’s just talk a little bit about how much omega sixes are you looking for
well there’s not like an exact number because it’s going to depend on how much
omega threes you get in your diet that’s going to offset the balance but you
probably want to keep the total consumption of omega-6 fats somewhere
under 20 or maybe even 15 grams a day so when you look at something that has 30
or 28 grams of Omega 6s that means if you ate 50 grams if you just had two
ounces of those you already maxed out your allowance of Omega 6s for that day
number nine is poppy seed it’s a very tasty little seed that you can use sort
of as a spice you’re probably not going to eat any huge quantities of it so carb
wise you’re not really in any danger if you have a teaspoon as part of something
the Omega 6s will add up pretty quickly though at 28% number eight sunflower
seeds so 52% fat pretty low on the net carbs 11 grams but it has 23 grams of
Omega 6s 23% Omega 6s so sunflower seeds is one of those things that once you get
going you can probably eat quite a lot so the Omega sixes and the inflammation
is going to add up pretty quick number seven is sesame seeds and even if
people don’t sit and crunch a whole lot on sesame seeds it’s very popular in
Middle Eastern cuisine something called tahini and in moderation again it’s not
bad but it has 12 grams of carbs which isn’t gonna be adding up too much but
again if you’re trying to stay under 20 grams of omega sixes then even even an
ounce is going to give you like 7 or 8 grams so again realize that these
numbers you’re gonna have to fit them in to your daily budget just like you fit
the carbohydrates in a ketogenic diet so it counts everything that you eat all
sources for that day so everything to this point I’ve done in red which means
that I pretty much recommend you stay away from it
some of it you could do from a keto perspective some of it you could do from
a omega-6 perspective but overall I really wouldn’t suggest you eat a lot of
these you could have a little bit here and there and the same holds true for
some other seeds that I’ve found in my research like fennel seed and mustard
seed and cumin seed and fenugreek seed etc even if they run a little bit high
on net carbs then you’re not going to consume they’re more like spices so
you’re not gonna consume a lot of them so feel free to use those you would
probably never eat more than a teaspoon of any of those at one time but now
we’re at number six so now we’re getting into the more recommended range so
number six is hemp seed and this one is kind of a big maybe because a lot of
people love hemp seed it’s one of those highly promoted superfoods and I’ve used
some of it in in smoothies but I’m starting to think twice about this
because it’s promoted as having more omega-3s and more Omega 6s like more of
the essential fats than any other of these seeds which is true when you add
them up there’s a lot it’s 35 grams and it even looks like a pretty good ratio
they promote this and they say oh look it’s like a two to two and a half to one
ratio between omega-3 and omega-6 so that would fit right into the one to
four ratio but here’s the problem if you put a couple of ounces of that in your
smoothie now you already have 15 grams of omega sixes this omega-3 the 10 grams
10% of omega-3s can compete a little bit but it can’t undo the weight the the
substance the the mass of omega-6 that gets into the system so what’s more
important even than the ratio is the total amount of omega sixes because the
omega sixes are pro-inflammatory and there’s really no amount of omega-3s
that can completely offset that the other thing to realize is that both of
these essential fatty acids are they’re necessary in small amounts but in very
large amounts they become highly reactive their poly unsaturated so they
react very easily with oxygen under heat and light so you’re risking increasing
your your oxidation your oxidative damage in the body by using either of
these they’re fantastic and small amounts but you don’t want to just eat a
ton of Omega 6s and then try to eat a ton of Omega 3s to compensate it’s
really not a good idea you want to try to keep the Omega 6s down get some
high-quality Omega 3s into balance but don’t try to eat a ton of either one
number five was a new one to me when I looked into this and on paper it looks
like the superfood and there’s lots of articles describing it as these
superfood and it’s called I think Sacha Inchi
someone called it Inka peanuts or something like that
and on paper it looks fantastic 50% fat percent net carbs because all the carbs
are fiber in this puppy and it has 24% omega-3s it’s the highest vegetable
source of omega-3s on the planet and it has 18 grams 18% of omega sixes so the
ratio looks sensational and again by the same reasoning that we just went through
it still provides too much Omega 6s and you can’t just undo the effect of Omega
6s by adding a bunch of Omega 3s so have some but have it in in moderation and
don’t think of it as a superfood number four now we’re getting into the pretty
good ones and pumpkin seed has 49 percent fat it’s very low in net carbs
it has virtually no Omega 3s and 8 grams of Omega 6s so again it’s it’s a very
very nice snack it has lots of nutrients and you could eat a lot a good bit like
if you had 3 and a half ounces worth you be at 8 grams for the days if you had
half of that you’d be at 4 grams you could probably fit a handful of pumpkin
seeds into your budget and still stay at it in a really good place
inflammation wise but again it’s very easy to overdo and you want to keep it
in mind so it’s not like you can eat as much as you want right but it’s kind of
recommended but not one of the top super three that we’re gonna go to next number
three is cocoa nibs so what’s that well the cocoa bean that you make
chocolate out of when you put it in cut into pieces and you dry it that becomes
cocoa nibs and some people use that as candy I think it needs a little bit of
sweetness it’s sort of bitter it’s like taste pretty much like a hundred percent
chocolate it’s essentially what it is but they
still has some fiber and protein in it but it’s great to use for smoothies if
you want like the whole thing if you’re gonna add some chocolate flavor to your
smoothie and you want to hold the most unspoiled chocolate you can find then
cocoa nibs are going to be a great source for that forty three percent fat
net carbs are very low virtually no omega-3s but only one point two percent
Omega 6s most of the fat is saturated which is a great fat it’s stable it
doesn’t react it’s neutral alright so you probably can’t eat a lot of cocoa
nibs they they’re bitter it’s sort of like you probably use a half an ounce or
so in a smoothie but feel free to use that it’s gonna add lots of nutrients
and it’s not going to add hardly any Omega 6s at the top of the list I’m
gonna unveil number one and two at the same time because they’re sort of a tie
for me it is number ones flax seed number two is chia seed and different
people are gonna have their their favorite but let me tell you why I like
the way I do and like I said I just had to pick one but they’re pretty much
equal they are both high in fat they’re extremely low in net carbs you really
can’t eat enough of them to make a difference in your carb intake the Omega
threes are very high so again even though you’re not necessarily gonna make
DHA out of them they will displace a lot of the omega sixes you will eat a good
fat that is not part of the Omega six pathway and the Omega 6s are only six
percent so the flaxseed has like a four to one ratio and the Chia has a three to
one ratio so some considerations about this though is that the Omega threes are
extremely sensitive they will go rancid in a heartbeat that’s why all the flax
seed oil that they sell is in the fridge in dark bottles under vacuum and the
moment that you open the oil they only last for a few weeks all right so you
want to be very careful with these they’re protected by their shell but
once you break the shell they go rancid in a heartbeat so what I do anytime I
use these I either use the whole thing and I put it in a smoothie and break it
right then and there or I grind them up ahead of time and I store them in the
freezer so that way they keep for several months both of them are also
fantastic sources of fiber so if you’re looking for good fiber both for gut
motility and to feed the bacteria then both of these are our awesome sources
they’re also containing what’s called a a gelatinous fiber so they can thicken
things a lot of people like to put tablespoon or two into water and just
have it gel and then you can sort of eat or drink that and all the fiber is sort
of soaking up the water so that can be quite filling but it also gives you a
lot of nutrients so you could have a snack that way flaxseed is a little more
stubborn I don’t know that you can really soak it and and have it break the
shell therefore with flax realize that if you just swallow the seed it’s pretty
much a waste it’s gonna go straight through you unaffected so you have to
break this the shell of the seed first you could chew it if you have a lot of
patience I wouldn’t recommend it it takes forever
I would suggest you put it in a blender or you grind it some other way right
before you’re gonna use it so recently did a video on nuts on keto and I had a
similar format but I also shared the omega-3 to omega-6 ratio and I didn’t do
that here because I realized it was a little confusing because it’s not the
ratio that matters as much as keeping the
total amount of omega-6 is down and I hadn’t really thought that through so if
you go watch that video if I done it again I would probably move walnuts down
a good bit because they’re very high in omega sixes so even though the ratio
looks good it’s not that great it’s sort of like hemp seed or such a in Chi it
probably would end up down in here somewhere
if you liked this video then you’re gonna love that one thank you so much
for watching and I’ll see you in the next video

Randall Smitham