Leena Watts
Nuts are a great addition to a ketogenic (keto) diet, as they are high in healthy fats and low in carbohydrates. However, not all nuts are created equal when it comes to keto. Some nuts are high in carbs and should be avoided or enjoyed sparingly, while others are low in carbs and can be consumed more liberally. So, which nuts are allowed on the keto diet, and how much can you eat? Let's take a look at some of the best options.
| Characteristics | Values |
|---|---|
| Nuts allowed on keto diet | Macadamia nuts, Brazil nuts, pecans, walnuts, hazelnuts, almonds, peanuts, pine nuts, hemp seeds |
| Nutritional profile | High in healthy fats, low in carbohydrates, rich in protein, vitamins, minerals, fiber, and antioxidants |
| Serving size | One ounce (28-28.35 grams) or a small handful |
| Benefits | May boost heart health, reduce inflammation, help with weight loss |
| Considerations | Calorie intake, portion control, selenium toxicity (Brazil nuts), added ingredients in nut butters |
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What You'll Learn
- Nuts are allowed on the keto diet, but only certain kinds and in moderation
- Macadamia nuts are a good option, as they are low-carb and high-fat
- Pecans are another great choice, with the least amount of carbs out of all nuts
- Brazil nuts are a nutritious option, but limit your intake to avoid selenium toxicity
- Hazelnuts, walnuts, peanuts, and almonds can be eaten on a keto diet but in moderation
Nuts are allowed on the keto diet, but only certain kinds and in moderation
Nuts are a great addition to a keto diet, but it's important to choose the right kinds and stick to moderate portions. While nuts are nutritious and packed with healthy fats, protein, vitamins, minerals, fiber, and antioxidants, some varieties are higher in carbs, which can hinder ketosis.
So, which nuts are keto-friendly, and how much is too much? Let's take a closer look at the best nuts for a keto diet and some tips for incorporating them into your meals and snacks.
Firstly, macadamia nuts are an excellent choice for keto dieters. They are native to Australia and have one of the lowest carb contents among nuts. A one-ounce serving, or about 10 to 12 kernels, provides healthy fats, vitamins, minerals, and antioxidants. Macadamia nut flour, milk, and butter can also be keto-friendly alternatives.
Secondly, pecans are a fantastic option, boasting the lowest carb content of all nuts. One ounce of pecans contains just one gram of net carbs and an array of important nutrients like thiamine, magnesium, and phosphorus. They can be enjoyed as a snack or crushed to create a crunchy, low-carb crust for fish or chicken.
Brazil nuts are another keto-friendly option, offering a good balance of low carbs and high fats. They are an excellent source of selenium, a vital mineral for various bodily functions, but due to their exceptionally high selenium content, it's recommended to limit intake to one to three nuts per day to avoid potential negative health effects.
Other nuts that can be enjoyed in moderation on a keto diet include almonds, walnuts, hazelnuts, and pine nuts. These nuts have slightly higher carb contents but can still be included in smaller portions. For example, a one-ounce serving of almonds contains three grams of net carbs, while walnuts provide four grams of carbs in a similar quantity. Roasted hazelnuts make a tasty holiday treat, and pine nuts are versatile and flavorful, adding a unique touch to various recipes.
When incorporating nuts into your keto diet, it's crucial to pay attention to serving sizes. Nuts are calorie-dense and easy to overeat, so be sure to portion them out before indulging. A one-ounce serving, approximately a small handful, is generally recommended, but using a kitchen scale for accuracy is advised. Additionally, pairing nuts with low-carb foods, such as cheese and meat, or using them sparingly as toppings or ingredients in keto-friendly desserts, can help you enjoy their nutritional benefits without exceeding your carb limits.
In summary, nuts are allowed on the keto diet, but it's important to select the right varieties and practice portion control. By choosing nuts with lower carb profiles and enjoying them in moderation, you can reap the nutritional benefits while staying on track with your keto goals.
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Macadamia nuts are a good option, as they are low-carb and high-fat
Macadamia nuts are a great option for those on a keto diet. They are tree nuts native to Australia, with a buttery flavour and creamy texture. They are one of the few nuts with a very low-carb and high-fat content, making them a perfect keto food. They are also high in protein and fibre, which means they will satisfy your hunger and keep you feeling full for longer.
A one-ounce serving of macadamia nuts, or about 10-12 kernels, contains only four grams of carbs, which is within the daily carb limit of 20 grams on a keto diet. They are also a good source of vitamins and minerals, including calcium, magnesium, zinc, selenium, thiamine, niacin, riboflavin, pantothenic acid, and B6.
Macadamia nuts can be enjoyed as a snack, either raw or roasted, or added to meals. They can also be used to make keto-friendly milk, butter, and flour, which can replace higher-carb versions of these foods. You can toss a few roasted macadamia nuts into your salad for some healthy fats or use crushed macadamia nuts to add a nutrient-dense crunch to baked dishes.
Macadamia nuts are not just delicious, but they also offer health benefits. A 4-week study found that consuming 15% of calorie intake from macadamia nuts led to a reduction in LDL (bad) cholesterol and an increase in HDL (good) cholesterol. They are also a source of palmitoleic acid, an omega 7 fatty acid that may protect against oxidative damage and support skin health.
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Pecans are another great choice, with the least amount of carbs out of all nuts
Nuts are a great addition to a ketogenic (keto) diet. They are high in healthy fats, protein, vitamins, minerals, fiber, and antioxidants. However, some nuts are high in carbs and are not compatible with a keto diet.
Pecans have been shown to have many health benefits, including lowering cholesterol and reducing the risk of heart disease. They are also high in healthy fats, with almost 90% of the fats in pecans being heart-healthy. Additionally, research suggests that pecans may help with weight control as they can help curb your appetite and increase the rate at which the body burns calories.
Pecans can be enjoyed as a snack or crushed and used as a crunchy, low-carb crust for fish or chicken. They can also be added to smoothies or protein shakes, or used in savory sauces. For those with a sweet tooth, pecans can be included in keto-friendly, low-carb desserts.
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Brazil nuts are a nutritious option, but limit your intake to avoid selenium toxicity
Nuts are a great addition to a ketogenic (keto) diet. They are high in healthy fats and low in carbohydrates, and they should also be rich in protein, vitamins, minerals, fibre, and antioxidants.
Brazil nuts are a type of tree nut grown in South America. They are low-carb nuts with a high-fat content, which makes them ideal for the keto diet. They are also an excellent source of selenium, a trace mineral that is needed for various bodily functions, including reproduction and protein synthesis.
However, it is important to note that Brazil nuts contain highly concentrated amounts of selenium. Just one Brazil nut contains more than the recommended daily intake of selenium. If too much selenium is consumed, it may lead to selenium toxicity, also known as selenosis, which can cause symptoms such as bad breath, diarrhoea, nausea, skin rashes/lesions, nerve pain, irritability, discoloured teeth, and fatigue. In rare cases, very high levels of selenium can cause kidney failure, cardiac arrest, and even death. To avoid selenium toxicity, it is recommended to limit your intake to one to three Brazil nuts a day.
Brazil nuts can be enjoyed as a snack or paired with low-carb cheese and meat. They can also be ground and used as a low-carb crust for pies or tarts or added to smoothies. It is important to practise portion control and not to eat excess Brazil nuts every day.
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Hazelnuts, walnuts, peanuts, and almonds can be eaten on a keto diet but in moderation
Hazelnuts, walnuts, peanuts, and almonds can be eaten on a keto diet, but only in moderation. Nuts are a great addition to a keto diet, as they are high in healthy fats and low in carbohydrates. They are also rich in protein, vitamins, minerals, fibre, and antioxidants.
Hazelnuts are a good source of vitamin E, vitamin K, and minerals like calcium, magnesium, potassium, and manganese. They are also a source of vitamin A, vitamin C, thiamine, riboflavin, niacin, pantothenic acid, folate, and vitamin B6. Hazelnuts are often paired with chocolate, but for a keto-friendly option, they should be eaten with dark chocolate. Hazelnut flour is also a keto-friendly substitute for regular flour.
Walnuts are another versatile, high-fat, low-carb nut that can be used in various dishes. They are a good source of polyphenols, which have anti-carcinogenic and anti-inflammatory effects. They are also high in healthy fats, including omega-3 fats, which can help reduce the risk of heart disease, lower cholesterol, and reduce blood pressure.
Peanuts are technically legumes, but they are commonly considered nuts and are a great choice for keto dieters. They are an excellent source of plant-based protein and essential amino acids. They are also high in folate, vitamin E, magnesium, phosphorus, zinc, and copper.
Almonds are versatile and widely available low-carb nuts. They are a good source of protein and contain vitamin E, magnesium, riboflavin, copper, phosphorus, and manganese. Almond flour is a popular substitute for traditional flour and can be used to create lower-carb versions of recipes.
While these nuts can be included in a keto diet, it is important to track your carbohydrate and macronutrient intake to ensure your body stays in a state of ketosis and to avoid consuming too many calories.
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Frequently asked questions
Nuts are allowed on the keto diet, but only certain kinds are particularly suitable. Some nuts are heavy on carbs, while others pack plenty of fat with fewer carbs, making them a good choice.
Nuts that are low in carbs and high in fat are suitable for the keto diet. These include:
- Macadamia nuts
- Pecans
- Brazil nuts
- Hazelnuts
- Walnuts
- Peanuts
- Pine nuts
- Almonds
Nuts that are high in carbs, such as cashews, pistachios, and almonds, should be avoided or eaten sparingly on the keto diet.
