Low-Carb Living

Lesson 2: What To Eat

Nuts, Seeds, Eggs, and Oils

Our bodies have evolved to consume a high-(healthful)fat, moderate protein, low-(healthful)carbohydrate diet. This ratio is significantly different than the low-(all types)fat, low-(all sources)protein diet, high-(all types)carbohydrate diet that is currently recommended by most health organizations. As I noted earlier in the course, the current recommendations have not taken into account the differences in fats, protein sources, and carbohydrates. While it is wise to limit saturated fats, it is unwise to limit healthier mono- and polyunsaturated fats. It is wise to limit or eliminate grain carbohydrates, but not fruits and vegetables.

Nuts, seeds, and healthful oils are a natural source of healthy, mono-unsaturated fats. Walnuts, in particular, have a good omega 6 to omega 3 ratio. See pages 125 and 126 in The Paleo Diet, for a list of omega 6:omega 3 ratios in nuts and seeds. Always choose raw, unsalted nuts and seeds. Roasted nuts often contain unhealthy oils and excess salt. Any salt that is not naturally occurring in a food should be eliminated from your diet. See pages 107 and 108 in The Paleo Diet, for a list of specific nuts, seeds, and oils.

Eggs were eaten by our paleolithic ancestors, but only seasonally. Wild eggs are lower in saturated fat and higher in omega 3 fat than our domestic chicken eggs. Eggs are also high in cholesterol. Cooking eggs slowly on low heat creates less artery-clogging, oxidized cholesterol than on high heat such as frying on a griddle. Eggs should be greatly limited in your diet. See page 181 in The Paleo Diet, for egg recipes.

Healthful oils include flaxseed, canola, walnut, and olive. Since they are high in fats, nuts, seeds, and oils should be limited if you are trying to lose weight. Flaxseed oil is the healthiest of oils. Canola oil is next. See pages 128 and 129 in The Paleo Diet, for a list of recommended salad and cooking oils.

You may ask why oils are included when they don’t seem to be a paleolithic-type food. The reason healthful oils are included in this diet is because they are a good source of healthful fats that complement modern protein sources so that they more closely resemble those available in paleolithic times. These fats, or healthful carbohydrates, should be eaten with protein foods to protect against the possibility of protein toxicity. There is no such thing as too much protein if it is eaten with fats or carbohydrates.

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