Keto Dieters: Are Nuts A Friend Or Foe?

Nuts are a great source of vitamins, minerals, fiber, and healthy fats. They are also low in carbs, making them a good choice for a keto diet. However, not all nuts are created equal when it comes to keto-friendliness. Some nuts, like cashews and pistachios, are high in carbs and should be avoided or limited on a keto diet. Other nuts, like macadamia nuts, pecans, and Brazil nuts, are lower in carbs and can be enjoyed more freely. It's also important to consider portion sizes, as nuts are high in fat and calories, and it's easy to overeat them. Overall, nuts can be a nutritious and delicious part of a keto diet, but it's important to choose the right types and watch your intake.

Nuts are a good source of fibre

Nuts are a great source of fibre. Fibre is important for several reasons. Firstly, it helps to satisfy hunger feelings between meals, so you're less likely to reach for unhealthy snacks. Secondly, it helps to regulate blood sugars and avoid dips in energy, keeping you feeling fuller for longer.

The fibre content of nuts also contributes to their overall carb count. While most nuts are relatively high in carbs, the fibre content helps to lower the net carb count, making them more suitable for a keto diet. For example, while almonds have a total carb count of 5 grams per ounce, their fibre content of 3 grams brings the net carb count down to 2 grams.

In addition to their fibre content, nuts are also packed with nutrients, including vitamins and minerals such as magnesium, manganese, selenium, and vitamin E. They are also a good source of healthy fats and protein.

When choosing nuts for a keto diet, it's important to consider the carb counts of each nut. Some nuts, like pecans, macadamia nuts, and Brazil nuts, are lower in carbs and can be enjoyed freely. Others, like cashews and pistachios, are higher in carbs and should be consumed in moderation or avoided altogether.

• Pecans: In addition to their low carb content, pecans are also a good source of fibre, with 3 grams of fibre per ounce. They are also high in fat and have numerous health benefits, including improving cardiovascular health and blood sugar control.
• Macadamia Nuts: Macadamia nuts are very low in carbs, with only 2 grams of net carbs per ounce, and high in healthy fats. They also contain important micronutrients like calcium, potassium, and magnesium.
• Brazil Nuts: Brazil nuts are not only low in carbs but also an excellent source of selenium. Just one Brazil nut provides more than 100% of your daily needs for this vital mineral. However, due to their high selenium content, it's recommended to limit your intake to one to three nuts per day.
• Walnuts: Walnuts are a good source of fibre, with 2 grams of net carbs per ounce. They are also loaded with health-promoting nutrients, such as B vitamins, iron, magnesium, zinc, antioxidants, and alpha-linolenic acid (ALA). Studies have shown that walnuts can help improve heart and brain health, reduce blood pressure, regulate blood sugar, and increase weight loss.

The best keto nuts

Nuts are a great addition to a keto diet. They are packed with vitamins, minerals, healthy fats, protein, fiber, and antioxidants. However, some nuts are better than others. Here is a list of the best keto-friendly nuts:

Pecans

Pecans are tree nuts with an excellent nutrient profile for keto. One ounce (28 grams) of pecans provides 4 grams of total carbs. They are a high-fat, keto-friendly nut that may help reduce insulin levels. Pecans can be enjoyed as a snack or crushed and used as a crunchy, low-carb crust for fish or chicken.

Brazil Nuts

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. One ounce (28 grams) of Brazil nuts contains 3 grams of total carbs. They are also an excellent source of selenium, providing more than 100% of your daily needs. However, due to their exceptionally high selenium content, it is recommended to limit consumption to one to three Brazil nuts a day.

Macadamia Nuts

Macadamia nuts are tree nuts native to Australia. They are very high in fat, making them perfect for the keto diet. One ounce (28 grams) of macadamia nuts contains 4 grams of total carbs. Macadamia nuts are also a good source of trace minerals and vitamins. They can be enjoyed as a snack or added to desserts or baked goods.

Walnuts

Walnuts are versatile, high-fat, low-carb nuts used in various dishes. They are a good source of vitamins and minerals. About 14 halves of walnuts, weighing around an ounce, provide 4 grams of total carbs. Walnuts can be added to keto-friendly desserts, salads, and other low-carb recipes.

Hazelnuts

Hazelnuts are delicious low-carb nuts that are often used in desserts. An ounce of hazelnuts, which amounts to 21 whole kernels, provides 5 grams of total carbs. They are a good source of vitamin E, vitamin K, and minerals. Hazelnuts are often paired with chocolate, but for a keto-friendly option, stick to dark chocolate. Hazelnut flour is also a great, keto-friendly flour substitute.

Pine Nuts

Pine nuts are versatile and flavorful, making them a great addition to many recipes. They are ideal for a keto diet because of their low-carb and high-fat content. One ounce (28 grams) of pine nuts provides 4 grams of total carbs and various vitamins and minerals. Pine nuts can be eaten raw or roasted as a snack or added to sauces or other dishes.

Peanuts

Although technically a legume, peanuts are commonly considered nuts and are a great choice for keto dieters. One ounce (28 grams) of peanuts contains 6 grams of total carbs and is an excellent source of plant-based protein and essential amino acids. Peanuts and peanut butter can be enjoyed as a snack or added to smoothies, protein shakes, or keto-friendly desserts.

Almonds

Almonds are versatile and widely available low-carb nuts. They are a healthy and tasty addition to a keto diet. One ounce (28 grams) of almonds contains 5 grams of total carbs and various nutrients, including vitamin E, minerals like magnesium and copper, and antioxidants. Almonds can be enjoyed raw or roasted as a snack, and almond flour is a great substitute for high-carb flour. Almond milk and butter can also be added to your keto diet.

Nuts to enjoy in moderation

While some nuts are keto-approved, it's important to remember that they are high in fat and calories, so it's easy to overeat them. Therefore, moderation is key. Here are some nuts that can be enjoyed in moderation as part of a keto diet:

Pine Nuts

Pine nuts are versatile and have a unique, earthy flavour. They are slightly higher in carbs than other keto-approved nuts, but they are still a good option for a keto diet. A 28-gram serving of pine nuts contains 191 calories, 4 grams of protein, 19 grams of fat, and 3 grams of carbs.

Almonds

Almonds and almond products like almond milk, butter, and flour are versatile and can be included in a keto diet. A 28-gram serving of almonds contains 164 calories, 6 grams of protein, 14 grams of fat, and 5 grams of net carbs. Almonds have been linked to potential health benefits, including a reduced risk of type 2 diabetes, heart disease, and Alzheimer's.

Cashews

Cashews are higher in carbs than other keto-approved nuts, but they can still be enjoyed in moderation. A 28-gram serving of cashews contains 156 calories, 5 grams of protein, 12 grams of fat, and 9 grams of net carbs. Just keep in mind that 60 cashews will be enough to reach the daily keto allowance of 20 grams of carbohydrates.

Pistachios

Pistachios are another nut that is higher in carbs but can be enjoyed in moderation on a keto diet. A one-ounce serving of pistachios contains 4.9 grams of net carbs. It's important to note that one cup of pistachios contains 33.4 grams of carbs, which is over the daily carb limit for keto.

Remember, when choosing nuts for a keto diet, always check the nutrition labels and avoid glazed and spiced nuts as they may contain added sugar.

Nuts to avoid on keto

When following a keto diet, it is important to be mindful of your nut intake. While nuts are a good source of healthy fats and a little bit of protein, some nuts are heavy on carbs, which makes them less suitable for a keto diet.

Cashews

Cashews are one of the nuts with the highest carbohydrate content. According to one source, just 60 cashews are equal to the daily carb limit of 20 grams on a keto diet. Another source states that cashews have 22 grams of net carbs per 100-gram serving, which is significantly higher than other nuts. Therefore, cashews should be avoided or limited to a minimum when following a keto diet.

Pistachios

Pistachios are another nut that is high in carbohydrates. One cup of pistachios contains 33.4 grams of carbs, which is well above the daily carb limit on a keto diet. Therefore, it is best to avoid pistachios or consume them in small amounts if you are following a keto diet.

Almonds

Almonds have a higher carbohydrate content compared to other nuts recommended for a keto diet. One cup of almonds provides around 31 grams of carbs. However, almonds can still be consumed in moderation on a keto diet, as they offer other nutritional benefits such as vitamin E, magnesium, and antioxidants.

Pine Nuts

Pine nuts have a moderate carbohydrate content, with one ounce containing four grams of carbs and one gram of sugar. While they don't need to be completely avoided on a keto diet, it is recommended to consume them sparingly and in moderation.

In addition to the nuts mentioned above, it is important to avoid nuts that have been treated with sugar and other glazes, such as those labelled "honey-roasted," "sweet chilli," "salted caramel," or "spiced." These added sugars can quickly increase the carbohydrate content and take you out of ketosis.

Nut butters on keto

Nut butter is a great option for those on a keto diet, as it is nutritious, versatile, and convenient. However, not all nut butters are keto-friendly. To be keto-friendly, nut butter should be free of added sugar and preservatives and ideally made from organic or non-GMO nuts. While some nut butters are a perfect fit for the keto diet, others should be consumed in moderation or avoided altogether due to their high carbohydrate content.

• Almond Butter: Almond butter has a low net carb count and is rich in micronutrients such as calcium, magnesium, and vitamin E. Look for brands that are non-GMO and fair trade, and avoid those with added sugar.
• Macadamia Nut Butter: Macadamia nuts have the lowest carb content among common nuts, making their butter a great keto option. Macadamia nut butter also provides the body with important minerals like manganese. However, it tends to be expensive.
• Pecan Butter: Pecan butter has a favourable fat profile, with one of the highest ratios of unsaturated to saturated fat. It also offers various health benefits, including improved insulin sensitivity, which lowers the risk of type 2 diabetes.
• Walnut Butter: Walnut butter is keto-friendly, with a relatively low carb content. Walnuts are also a good source of omega-3 fatty acids, which offer several health benefits, including support for cardiovascular health and healthy blood pressure levels.
• Hazelnut Butter: Hazelnut butter is rich in vitamin E and magnesium. Vitamin E is an essential antioxidant that supports skin health. You can find pure hazelnut butter or choose blends that include hazelnuts along with other nuts and healthy fats.
• Pistachio Butter: Pistachio butter has a slightly sweet, nutty flavour and is rich in fat and protein while being low in carbs. It also contains micronutrients like iron, magnesium, and vitamin B6.

While the above options are excellent choices for keto-friendly nut butters, it is important to remember that moderation is key. Even the healthiest nut butters can be high in calories and fat, so they should be consumed as part of a balanced diet. Additionally, it is always a good idea to read the ingredient labels to ensure that the nut butter does not contain added sugar or other unhealthy additives.

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