Nuts On Keto: Friend Or Foe?

Nuts are a great addition to a keto diet, but not all nuts are created equal. When following a keto diet, it's important to choose nuts that are low in carbohydrates and high in healthy fats, protein, vitamins, minerals, fibre, and antioxidants. Macadamia nuts, pecans, walnuts, and Brazil nuts are all excellent choices, as they are low in carbs and high in healthy fats, making them perfect for the keto diet. Almonds, pine nuts, and hazelnuts are also keto-friendly, but should be consumed in moderation due to their slightly higher carb content. On the other hand, cashews, pistachios, and chestnuts are high in carbs and should be avoided or limited on a keto diet.

Macadamia nuts are keto-friendly

Macadamia nuts are native to Australia and are a great keto-friendly option. They are low-carb and high-fat, making them perfect for the keto diet. One ounce (28 grams) of macadamia nuts, which is about 10-12 kernels, contains 3.8 to 4 grams of carbohydrates.

Macadamia nuts are also a good source of healthy monounsaturated fat, with almost 78% of their fat content being monounsaturated. Monounsaturated fats (MUFAs) are found in plant sources and have been linked to improved cholesterol levels. They provide several benefits, such as regulating hormones and fuelling and repairing cells.

In addition, macadamia nuts are a good source of plant-based protein and are rich in vitamins and minerals like manganese and thiamin. One ounce of macadamia nuts is equivalent to two servings of protein. They also contain flavonoids, a type of antioxidant that can help reduce inflammation, which is a contributing factor to many chronic diseases.

Several studies have shown that consuming macadamia nuts can lead to improved cholesterol levels. For example, a four-week study involving 17 men found that those who derived 15% of their calorie intake from macadamia nuts experienced a 5.3% reduction in LDL ("bad") cholesterol and an 8% increase in HDL ("good") cholesterol.

Macadamia nuts can be enjoyed raw or roasted as a keto-friendly snack. They can also be used in keto-friendly desserts and baked goods, such as cookies and brownies. Additionally, macadamia nut milk, butter, and flour can be used as substitutes for higher-carb options.

Pecans are keto-friendly

Pecans are also known for their anti-inflammatory benefits and their ability to lower oxidative stress in the brain. They are a good source of vitamin E, which helps to reduce the effects of chronic inflammation and the chances of developing certain conditions such as arthritis.

In addition to being a healthy snack, pecans are versatile and can be enjoyed in a variety of ways. They can be eaten raw, candied, or roasted, and added to smoothies or salads. There are also several keto-friendly recipes that use pecans, such as keto pecan pie clusters and keto butter-roasted pecans.

When following a keto diet, it is important to limit daily carb intake to between 20-50g. Pecans are a great choice as they are very low in carbs and can help individuals achieve ketosis quicker, aiding in weight loss.

Hazelnuts are keto-friendly

An ounce of dry-roasted hazelnuts delivers about 17 grams of fat and 5 grams of carbs. Roasted hazelnuts are a nice treat for the keto diet. One ounce, which is about 12 hazelnuts, contains about 6.5 grams of carbs. Their smooth, buttery texture makes them well-suited for desserts.

Hazelnuts are tree nuts with a smooth, buttery texture that makes them a perfect pairing for chocolate. Try combining hazelnuts with high-quality dark chocolate for a low-carb dessert. You can also use hazelnut flour as a keto-friendly flour alternative.

Hazelnuts are also an excellent source of vitamin E, with a 1-ounce (28-gram) serving providing 28% of the Reference Daily Intake (RDI). Vitamin E has been linked to a reduced risk of heart disease, as it acts as an antioxidant by neutralizing harmful free radical compounds, potentially reducing heart disease risk factors like high cholesterol.

Walnuts are keto-friendly

Walnuts are a keto-friendly food. They are a high-fat, low-carb food, making them an ideal choice for those on a ketogenic diet. In a single serving of 1 oz, walnuts contain 18.5g of fat, 4.31g of protein, and 3.88g of total carbohydrates.

Walnuts are also a great source of micronutrients and antioxidants, and they have more omega-3 fatty acids than other nuts. They are also high in magnesium and arginine, which have been shown to reduce inflammation.

Walnuts are a versatile ingredient that can be enjoyed in many ways. They can be eaten on their own as a snack, added to a salad or oatmeal, blended into a smoothie or protein drink, or incorporated into baked goods.

In addition to their nutritional benefits, walnuts have also been shown to have several health benefits. For example, they can help improve heart health by reducing cholesterol buildup and lowering the risk of hypertension, stroke, and heart attack. They have also been shown to be beneficial for male reproductive health, improving sperm health by reducing oxidative damage.

Pine nuts are best in moderation

Pine nuts are a versatile ingredient, adding a unique, earthy flavour to many dishes. They are also a good source of healthy fats, antioxidants, and essential minerals such as magnesium, iron, and zinc. However, they are relatively high in carbohydrates, with a net carb content of around 9.38 grams per 100 grams. This can be problematic for those following a ketogenic diet, as a surplus of carbs can push you out of the state of ketosis, which is the primary goal of a keto diet.

Therefore, while pine nuts can be consumed on a keto diet, it is best to do so in moderation. A light serving of 30 grams of pine nuts, such as sprinkling some on a salad, can add nearly 2.8 grams of net carbs to your daily tally. This can be significant if you are aiming to stay within the strict keto limit of 20 grams of net carbs per day.

To stay within your carb limit, you can use a food tracking app to log your daily food intake and keep track of your carbohydrate consumption. This will help you moderate your carb intake for the rest of the day after indulging in a serving of pine nuts. Remember, maintaining ketosis should be the top priority when following a keto diet.

In conclusion, pine nuts can be enjoyed as an occasional treat or added to your keto meals in small amounts. Just be mindful of their relatively high carb content and plan your meals accordingly to ensure you stay within your desired carb range.

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