Nuts On Keto: Friend Or Foe?

Nuts are a convenient and tasty snack, but are they suitable for a keto diet? The answer is yes, but it depends on the type of nut. While some nuts are high in carbs, others are lower in carbs and higher in fats, making them ideal for keto.

For example, macadamia nuts, pecans, and Brazil nuts are all low-carb options that can be enjoyed on a keto diet. These nuts are also packed with essential vitamins and minerals, making them a nutritious choice. Other nuts, such as almonds, pistachios, and hazelnuts, can be consumed in moderation while following a keto diet.

It's important to note that even though these nuts are keto-friendly, they are calorie-dense, so portion control is crucial, especially if weight loss is a goal. Additionally, it's best to avoid nuts that have been treated with sugar or other glazes, as these can be high in carbs and detrimental to ketosis.

Macadamia nuts are keto-friendly

Macadamia nuts are a keto-friendly snack, whether they're roasted, salted, or prepared in any other way. They are low-carb and widely used in baking and to boost the flavour of products like ice cream and cookies. Macadamia nuts are produced by the macadamia nut tree, which originated in Australia.

Macadamia nuts are ideal for a ketogenic diet as they are low in carbs and high in healthy monounsaturated fat. An ounce (28g) or 10-12 macadamia nut kernels (unsalted, dry roasted) provides 3.8g of carbohydrates. Macadamia nuts are lower in carbohydrates than most nuts, with just under 4 grams per ounce, so they don't spike blood sugar.

Macadamia nuts are also a good source of plant protein and are rich in vitamins and minerals like manganese and thiamin. One ounce of nuts is the equivalent of two servings of protein. They are also rich in fibre, which can help you feel fuller for longer.

The health benefits of macadamia nuts include:

• Improving brain function
• Enhancing heart health
• Improving blood sugar regulation
• Helping with weight loss
• Reducing cancer risk
• Strengthening bones and teeth
• Reducing inflammation
• Supporting gut health
• Grown more sustainably than other popular nuts

Pecans are a good option

Pecans are an excellent source of nutrients, including thiamine, magnesium, phosphorus, zinc, manganese, copper, and vitamin A. They also contain oleic acid, a monounsaturated fat that helps to lower the risk of 'bad' cholesterol (LDL) oxidation while increasing HDL, the good cholesterol. This, in turn, reduces the risk of heart disease. The nuts are also high in fibre, which can help regulate blood sugar levels and further reduce the risk of heart disease.

In addition to their health benefits, pecans are a versatile ingredient. They can be enjoyed raw, candied, toasted, or roasted, and added to smoothies or crushed and used as a crunchy, low-carb crust for fish or chicken. They can also be incorporated into keto-friendly meals, such as keto pecan pie clusters and keto butter-roasted pecans.

When it comes to snacking on pecans, portion control is important. While they are a healthy choice, all nuts are high in calories, so it's best to stick to a handful at a time to avoid overeating.

Brazil nuts are low-carb

Brazil nuts are a great option for those on a keto diet as they are low in carbs and high in fat. In fact, they are one of the best natural sources of selenium available. Just one Brazil nut provides over 100% of the recommended daily intake of selenium. Selenium is a mineral that is essential for many bodily functions, including metabolism, reproduction, DNA production, and immune health. It is also important for thyroid function and acts as a potent antioxidant, protecting cells against free radical damage.

In addition to their high selenium content, Brazil nuts are also a good source of thiamin, potassium, protein, copper, calcium, vitamin C, and vitamin E. They are also high in fiber and low in carbs, with only 3 grams of total carbs per 1-ounce (28-gram) serving.

When following a keto diet, it is important to choose nuts that are lower in carbs, as this can help individuals stay in ketosis. Brazil nuts are a great choice in this regard, as they have only 4 grams of net carbs per 100 grams (about three handfuls). This is significantly lower than other types of nuts, such as pistachios and cashews, which should be avoided on a keto diet due to their higher carb content.

While Brazil nuts are a healthy and delicious snack option for those on a keto diet, it is important to consume them in moderation. Brazil nuts are extremely high in selenium, and it is recommended that adults limit their intake to under four nuts per day to avoid surpassing the upper limit of 400 mcg. Additionally, while nuts are a good source of healthy fats, vitamins, and minerals, they are also high in calories. Therefore, consuming large quantities of Brazil nuts or any other type of nut may hinder weight loss efforts.

Hazelnuts are high in fat

One ounce (28 grams) of hazelnuts contains about 6.5 grams of carbs and 17 grams of fat. Most of the fat in hazelnuts is monounsaturated, with smaller amounts of polyunsaturated and saturated fat. Hazelnuts are also a good source of protein, with just over 4 grams per serving.

In addition to their high fat content, hazelnuts offer a range of other health benefits. They are a source of omega-3 fatty acids, which have been shown to reduce the risk of cardiovascular disease. Hazelnuts also contain antioxidants that protect the body from oxidative stress and reduce inflammation. The high concentration of healthy fats, dietary fiber, antioxidants, potassium, and magnesium in hazelnuts can help normalize blood pressure and reduce the risk of heart disease.

When it comes to portion sizes, it's important to be mindful. Hazelnuts are high in calories, so it's easy to consume a lot of calories if you're eating them as a snack. Measuring out small portions or eating them as part of a meal or dish can help ensure you don't overeat.

Overall, hazelnuts are a nutritious and delicious snack or ingredient that can be easily incorporated into a keto diet, thanks to their high fat and low carb content.

Pine nuts are expensive

Secondly, pine nuts are labour-intensive to harvest. They grow natively in forests in China, Russia, North Korea and Pakistan, rather than on farms. Harvesters must climb to the top of the trees and hang from the branches to drop the nuts to the ground, which requires professional training. The cones are then hand-harvested, sun-dried, and deshelled before the nuts are extracted. This entire process is time-consuming and labour-intensive, adding to the cost.

Thirdly, pine nuts are not native to many parts of the world, including the United States, and must be imported, increasing the price. China is the biggest exporter of pine nuts, accounting for approximately 64% of global exports. However, in some cases, the nuts are exported to China for processing and then re-exported, adding to the transportation and preservation costs.

Finally, pine nuts are high in fat, which means they can quickly go rancid. This requires optimal storage conditions to prevent spoilage, further adding to the overall cost of the product.

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