digest
Short Summary
Main recommendation: On a low-carb, high-healthy-fat or ketogenic diet, the video says some nuts can fit if they are low in carbohydrates and do not trigger overeating or problems like phytic acid or lectin sensitivity, with the lowest-carb options being pili nuts, pecans, walnuts, macadamia nuts, Brazil nuts, pine nuts, and pumpkin seeds. Dr. Berry says high-carb nuts such as chestnuts, cashews, pistachios, peanuts, and almonds can stall weight loss, and notes peanuts are botanically legumes.
Key Points
- The "7 best" nuts named in the video, lowest carb first, are: 1. Pili nuts (lowest carb, about buttered-almond flavor, but expensive); 2. Pecans (about 3 g carbs per ounce; peanuts are about 1.1 g carbs per ounce, mentioned alongside pecans); 3. Walnuts (about 3 g carbs per ounce); 4. Macadamia nuts (about 4 g carbs per ounce, pricey); 5. Brazil nuts (about 4 g carbs per ounce); 6. Pine nuts (about 4 g carbs per ounce, easy to overeat); 7. Pumpkin seeds (a seed, not a nut; ancestrally better eaten with the shell on).
- The "5 that will stall you" named in the video are: 1. Chestnuts (about 15 g carbs per ounce); 2. Cashews (about 9 g carbs per ounce, which the speaker says causes him inflammation); 3. Pistachios (about 8 g carbs per ounce of shelled nuts); 4. Peanuts (about 6 g carbs per ounce; the speaker notes they are legumes, not nuts); 5. Almonds (about 6 g carbs per ounce).
- Nuts are easy to overeat and can work as a trigger food; their carbs and protein can raise insulin and blunt fat burning between meals.
- Some people have problems with phytic acid or lectins found in some nuts, which the speaker suggests discovering through adding and removing nuts.
Details Worth Noting
- Concrete instructions: Keep eating to a time-restricted window of six to eight hours a day (one to three meals), fasting about 16 to 18 hours daily. When eating, include plenty of healthy fats so you are not hungry between meals. If you want to test whether nuts cause a problem, add nuts and then remove them to see whether phytic acid or lectin sensitivity affects you. Eat pumpkin seeds with the shell on by cracking the shell and eating the kernel, which the speaker calls more ancestrally appropriate. If you have carb grams to spend, a few nuts with a meal can fit, but be aware of their carb content.
- Peanuts grow underground like potatoes and were once called "goober peas"; the speaker says a 1920s rebrand as "peanut" made them seem healthier.
- The speaker is now mostly carnivore and seldom eats nuts, and says nuts can inflame some people.
- Phytic acid, lectins, and nut sensitivity are health-related claims reported from the speaker's views, not professional medical advice.
Bottom Line
Low-carb-friendly nuts like pili nuts, pecans, and walnuts can fit a keto plan in small amounts, while high-carb options like chestnuts, cashews, pistachios, peanuts, and almonds may stall weight loss for some people.
