Hazelnuts On Keto: Yay Or Nay?

Hazelnuts are a popular snack food and ingredient, but are they suitable for those following a keto diet? The keto diet is a low-carb, high-fat approach, so the carbohydrate content of foods is a key consideration. Hazelnuts are nutrient-dense and packed with healthy fats, but they also contain a significant amount of carbohydrates. This means that, while they can be included in a keto diet, portion sizes must be carefully considered so as not to exceed daily carb limits.

Hazelnuts are keto-friendly in moderation

Hazelnuts are a nutritious and tasty treat, but can you eat them while on a keto diet? The short answer is yes, but in moderation.

Hazelnuts are high in fats and have a significant amount of net carbs. A 100-gram serving of hazelnuts contains about 18 grams of net carbs, which is a large portion of the daily carb allowance for someone on a keto diet. For reference, a typical ketogenic diet restricts total daily carb consumption to about 20 to 50 grams.

However, this doesn't mean you have to avoid hazelnuts entirely. By limiting your portion sizes and tracking your daily macros, you can still enjoy hazelnuts in moderation without disrupting ketosis. For example, a 50-gram serving of hazelnuts (about 1/3 cup or a small handful) will add about 9 grams of net carbs to your daily total.

To stay within the desired carb range, it's important to be mindful of your overall intake and make adjustments as needed. This may involve weighing and portioning out your hazelnuts in advance, so you don't accidentally overeat. Additionally, be cautious of flavoured hazelnuts, as they may contain added sugars or other non-keto-friendly ingredients.

Hazelnuts are a good source of healthy fats, fibre, and protein, and they provide various essential vitamins and minerals. They can be enjoyed raw, roasted, or toasted, and added to granola or salads. So, if you're craving hazelnuts on your keto journey, you can absolutely include them, but remember to do so in moderation and balance them with other low-carb foods to stay within your desired carb range.

Hazelnuts are high in fat

The fats in hazelnuts are considered healthy. Monounsaturated and polyunsaturated fats are thought to boost heart health when consumed in moderation. A study published in the Journal of the American College of Cardiology suggested that higher consumption of certain types of nuts, including hazelnuts, was associated with a lower risk of cardiovascular disease and coronary heart disease.

The high concentration of healthy fats in hazelnuts may increase antioxidant potential and lower cholesterol levels in the blood. A one-month study of 21 people with high cholesterol levels found that consuming 18–20% of their total daily calorie intake from hazelnuts reduced cholesterol, triglycerides, and LDL ("bad") cholesterol levels. Participants also experienced improved artery health and reduced inflammation.

Another review of nine studies, including over 400 people, found similar results, with reductions in LDL and total cholesterol levels while HDL ("good") cholesterol and triglycerides remained unchanged. In general, eating 29 to 69 grams of hazelnuts per day has been linked to improvements in heart function.

The significant amount of manganese in hazelnuts also provides important health benefits. Manganese plays a role in enzyme activation for the metabolism of carbohydrates, amino acids, and cholesterol. It also has antioxidant functions, is important for wound healing, and plays a role in sex hormone production and bone development.

Hazelnuts are high in net carbs

Hazelnuts are indeed keto-friendly, but only if consumed in moderation. The reason for this is that they are high in net carbs.

Net carbs are calculated by subtracting the amount of fibre from the total carb count. For example, in 100 grams of hazelnuts, there are 17 grams of total carbs. However, there are also 10 grams of fibre in 100 grams of hazelnuts, so the net carbs are 7 grams.

The average serving size of hazelnuts is 45 grams, or a small handful, which equates to 3.2 net carbs. This is a significant amount considering that a typical ketogenic diet restricts total daily carb consumption to 20-50 grams. Therefore, consuming just 45 grams of hazelnuts could use up a large portion of your daily carb allowance.

If you are following a strict ketogenic diet, keeping your carb intake within the recommended limit is critical to maintaining a state of ketosis, where your body predominantly burns fat for energy. This is where hazelnuts can be problematic, as their high net carb content can quickly eat into your daily carb allowance.

For instance, if your daily carb limit is 20 grams, a handful of hazelnuts might already be pushing the boundary. This leaves little room to incorporate other nutrient-rich foods into your diet without exceeding your carb limit.

However, it is important to note that hazelnuts are also an excellent source of healthy fats and can be included in a ketogenic diet in moderation. They are also a nutrient-dense whole food, which can lower the risk of cancer, heart disease, and type 2 diabetes.

In conclusion, while hazelnuts are keto-friendly, their high net carb content means that they should be consumed in small quantities to avoid disrupting the ketosis process.

Hazelnut flour is keto-friendly

Hazelnut flour is an excellent alternative for those on a keto diet. It is grain-free and low in carbohydrates, making it a suitable substitute for wheat-based flour. This flour is made by grinding hazelnuts into a fine powder with a small amount of sugar to prevent it from becoming hazelnut butter. It is also known as hazelnut meal.

Hazelnut flour can be used as a general flour substitute and can add a unique flavour and texture to pastries, cakes, and sweet bakes. It is also perfect for savoury recipes, such as replacing breadcrumbs or thickening sauces.

While hazelnuts themselves are high in net carbs, with 8.2g of net carbs per 100g serving, the flour made from them is a keto-friendly option. This is because the process of making hazelnut flour reduces the overall carb content, and when used in small quantities, it can be a great way to include the nutritional benefits of hazelnuts in a keto diet.

The ketogenic diet, or keto, is a popular eating plan that focuses on balancing carbohydrates, fats, and proteins. It typically involves limiting net carb consumption to 20-30 grams per day to maintain ketosis, a metabolic state where the body burns fat for energy.

Hazelnut flour allows those on a keto diet to enjoy the benefits of hazelnuts, such as their good fats for energy and nutritional content, while staying within the recommended carb limits. It is a versatile ingredient that can enhance the flavour and texture of various dishes, making it a valuable addition to keto cooking and baking.

Hazelnut alternatives for keto

While hazelnuts are keto-friendly in the sense that they are a good source of healthy fats, they are also high in net carbs, which can be problematic for those on a strict ketogenic diet. A typical ketogenic diet restricts total daily carb consumption to 20-50 grams, and a 100-gram serving of hazelnuts contains approximately 18 grams of net carbs. This means that consuming just 100 grams of hazelnuts could use up most, if not all, of your daily carb allowance.

If you're following a strict ketogenic diet and want to avoid hazelnuts, there are several alternatives that provide a similar crunch and nutty flavour but with a lower net carb content. Here are some suggestions:

• Pecans: These nuts are similar in texture and richness to hazelnuts but have fewer carbs (around 4 grams of net carbs per 100-gram serving). They have a buttery flavour that makes them a delicious addition to both sweet and savoury dishes, and they are a popular choice for keto-approved baked goods.
• Macadamia nuts: With only about 5 grams of net carbs per 100-gram serving, macadamia nuts are a fan favourite thanks to their creamy texture and high-fat content. They can be used as a direct substitute for hazelnuts in recipes that call for nut flour or nut milk.
• Almonds: Although almonds have a higher net carb content than pecans and macadamias (around 10 grams per 100-gram serving), they are still a better alternative to hazelnuts. They have a versatile flavour that works well in a wide array of dishes, from salads to main courses, and they can also be processed into almond flour for low-carb baking.
• Brazil nuts: Brazil nuts are nutrient-dense and a perfect source of selenium and magnesium. They are also low in carbs and high in healthy fats, making them a great choice for the keto diet. You can incorporate them into your diet as a standalone snack or as part of a trail mix.
• Pine nuts: Pine nuts are another keto-friendly option, offering a good source of antioxidants, vitamins, and minerals.
• Walnuts: Walnuts are a great choice for the keto diet as they are high in healthy fats and other nutrients like copper, magnesium, and manganese. Eating walnuts has been linked to reduced inflammation, improved heart health, lower blood pressure, and even weight loss.

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