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hey guys dr. berg I had another question about  what is the best nuts on a ketogenic diet this  

might surprise you check this out what I did is  I took the total carbs minus the fiber to get  

the net carb okay then I added the fat grams  next to it because ideally if you’re doing a  

ketogenic diet you want more fat right and we  want low net carbs so the winner look at this  

peak on 14 total grams carbs minus 10 for net  gram carbs 71 fat so pecans are the best nut  

to consume because it has the lowest net carb  believe it or not maybe you thought it would be  

macadamia nuts but that’s the 7 grams but the  advantage of the macadamia nut is it has high  

amounts of fat which probably offsets some of the  small amount of insulin response so anything up  

here is really good so Brazil nuts 6 grams 88  grams of fat walnuts give you 6 grams of net  

carbs 52 grams of fat and almonds we got started  getting up to 9 grams which doesn’t have as much  

fat 45 and then we have pine nuts pine nuts  have 13 grams in 92 grams of fat so pine nuts  

are really good on a ketogenic diet because it’s  high in fat it’s close to the macadamia nuts okay  

then we get almond butter almond butter has a 21  now I just want to let you know this is based on  

cups okay one cup you’re not going to consume  a cup of any of these but I just wanted to give  

you a relative value of if you’re having a  small amount of course this is going to be  

a lot less okay but I just want to compare of  equal magnitude of one nut versus another nut  

check this out almond butter 21 grams 139 grams  of fat but look at peanut butter over here peanut  

butter has 35 grams compared to 21 grams for  almond butter so I would highly recommend you  

do almond butter and not peanut butter because it  has more carbs they both have very similar amounts  

of fat actually the almond has more fat then  we have the pistachio which is 21 grams of net  

carb but again you’re going to do small amount  56 grams of fat and then we have cashews which  

is the worst nut because it has 35 grams of net  carb 62 grams of fat which is a lot lower than  

these other ones so you want to avoid cashews so  if you’re going to have a nut I would stick with  

pecans where any of these up here would be good  small amounts so hopefully we solve the mystery  

of what is the best nut to consume on a ketogenic  diet hi guys hey listen I created a pretty amazing  

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