Macronutrient Profiles of Nuts, Fruits, Vegetables, and Grains

Zoe Doctor, could you tell us the carbohydrate, fat, and protein amounts of nuts, seeds, and beans? That would help.

Dr. Lee Of course. Knowing the actual numbers helps when you build daily menus. In Table 7-4, pecans contain 13.6 g of carbohydrate per 100 g, while fat is 74.3 g — a remarkable 668 kcal from fat. Other nuts show similar profiles. Because nuts, seeds, and beans are calorie-dense, you do not need large portions, so you also avoid the post-meal drowsiness that comes from heavy carbohydrate meals.

Dr. Lee On top of that, you can use a wide range of vegetables. Vegetables are mostly water — over 95 percent. In Table 7-3 aloe is 99.1 percent water, and even kimchi is 97 percent water. So when nuts, seeds, and beans are paired with a generous variety of vegetables, you have a wonderful ketogenic menu. Fat also stimulates the hypothalamus to suppress appetite, so weight loss follows naturally.