I bought some pumpkin seeds with shells and was looking at them thinking that I hadn't thought out whether these were a good idea to eat. So I headed for the internet with a little apprehension. Thanks for the well-written, scientifically supported article. So much of what I read about keto/low carb diets is full of non-scientific gobbledygook. On the other hand, I'm going to bookmark this one for future reference.
The typical carb count in nuts and seeds is about 12.6 grams for every 28 grams at the highest and 3.5 grams for every 28 grams at the lowest. You’re probably thinking: that’s pretty high, but most of this carbohydrate content comes in the form of fiber, which body cannot digest. It passes through your intestines without being digested and goes into bulking up your stool for easier passage when you answer Mother Nature’s Call.
If you choose to make your sauces and gravies, you should consider investing in guar or xanthan gum. It’s a thickener that’s well known in modern cooking techniques and lends a hand to low carb by thickening otherwise watery sauces. Luckily there are many sauces to choose from that are high fat and low carb. If you’re in need of a sauce then consider making a beurre blanc, hollandaise or simply brown butter to top meats with.