WHAT SEEDS CAN I EAT ON A LOW-CARB, HIGH-FAT DIET?
simple list of seeds allowed on a lchf diet
When it comes to a low-carb, high-fat way of eating, seeds are an excellent addition to your diet. They are often high in fats, low in carbohydrates, and high in fibre, vitamins, and minerals, which are of course great for overall health and well-being. I sprinkle them over salads, add them to curries and include them in dips and dressings.
Here is a list of seeds I use most often on my low-carb, high-fat lifestyle.
They might be small but poppy seeds pack a big punch, nutritionally. Great for adding texture and crunch, they are a fabulous source of calcium and essential minerals. I tend to sprinkle poppy seeds over salads and incorporate them into dips and dressings.
Fun fact: The husk of the poppy seed is a good source of dietary fibre, which helps food absorb water in the digestive tract thereby easing constipation.
✓ B vitamins, calcium, iron, magnesium, manganese, iron, phosphorus and zinc
✓ good for heart, bones, brain health, digestion, blood, insomnia, constipation
Sesame is an ancient spice, one of the first recorded plants used for its seeds and has long been recognised for its nutritional benefits. There are three main types of sesame seeds used in cuisine: white sesame seeds used in making bakery products, black sesame seeds known for their medicinal properties and calcium content, and brown sesame seeds, a rich source of phosphorus, calcium, iron, and protein. Whatever colour they are, I love sesame seeds – they’re nutty, crunchy and delicious and I add them to salads, curries and dips.
Fun fact: Sesame has one of the highest oil contents of any seed.
✓ vitamin B1, B6, E, zinc, selenium, copper, iron, niacin, calcium, magnesium, manganese
✓ good for arthritis, respiration, heart, bones, immune system, migraines, hair, liver, skin, cancer prevention, kidney stones
Disclaimer: I am not a qualified dietician or health coach. The purpose of the ‘diet’ area of this website is not to offer nutritional, health or weight loss advice or information; it is simply to share my own version of a low-carb, high-fat, intermittent fasting diet after years of fine-tuning what works best for me. This food list is based purely on what I choose to eat personally as part of my 5 Steps to Well-Being plan and is not part of a recognised diet programme.