Walnuts On Keto: What's The Verdict?

Walnuts are a versatile, high-fat, low-carb food that fits well within any diet plan, including keto. They are rich in micronutrients, antioxidants, vitamins, minerals, fibre, and protein. But are they keto-friendly?

Well, it depends on how many you eat. A 1-ounce serving of walnuts, or about 14 halves, contains 1.9 grams of net carbs, 18.5 grams of fat, and 4.3 grams of protein. This makes walnuts a keto-compliant snack. However, it's important to keep portions under control to stay in ketosis.

Walnut nutritional profile

Walnuts are a nutrient-dense food, packed with vitamins, minerals, and other beneficial compounds. They are an excellent source of polyunsaturated fats, particularly omega-3 fats, which promote heart health and reduce inflammation. Walnuts also contain monounsaturated fats and a small amount of saturated fat.

In terms of specific nutrients, walnuts provide a good amount of manganese, copper, magnesium, phosphorus, folate, vitamin B6, and vitamin E. They also contain smaller amounts of calcium, iron, zinc, potassium, selenium, thiamin, and protein.

A 1-ounce (28-30 gram) serving of walnuts, or about 7 whole walnuts or 14 halves, contains approximately 185 calories, 18-19 grams of fat, 4 grams of protein, and 4 grams of carbohydrates, including 2 grams of fibre.

Walnuts are also rich in antioxidants, which are concentrated in their brown skin. They contain plant compounds such as ellagic acid, ellagitannins, catechin, and melatonin, which have been linked to various health benefits, including reduced risk of cancer and improved brain function.

Health benefits of walnuts

Walnuts are a nutritious food with a wide range of health benefits. Here are some of the reasons why you may want to include them in your diet:

Rich in Antioxidants

Walnuts have greater antioxidant activity than any other common nut. This activity comes from vitamin E, melatonin, and polyphenols, which are found in particularly large amounts in the papery skin of walnuts. Antioxidants are beneficial to cholesterol levels as they lessen plaque buildup, reducing the risk of stroke.

Super Plant Source of Omega-3s

Walnuts are significantly higher in omega-3 fatty acids than any other nut, providing 2.5 grams per 1-ounce serving. Omega-3 fats from plants, including walnuts, are called alpha-linolenic acid (ALA). Studies suggest that increased dietary levels of ALA may lower the risk of cardiovascular conditions such as heart disease and arrhythmia.

May Decrease Inflammation

Inflammation can be caused by oxidative stress and is the root of many diseases, including Alzheimer's disease. The polyphenols, ALA, omega-3 fats, magnesium, and the amino acid arginine in walnuts may help decrease inflammation.

Promote a Healthy Gut

A healthy composition of gut microbiota can reduce the risk of obesity, heart disease, and cancer. Eating walnuts may be a way to support the health of your microbiota and your gut. Studies suggest that eating walnuts daily can increase beneficial bacteria in the gut.

May Reduce the Risk of Some Cancers

Studies suggest that eating walnuts may reduce the risk of certain cancers, including breast, prostate, and colorectal cancer. The polyphenols in walnuts, called ellagitannins, can be converted into compounds called urolithins by gut microbes. Urolithins have anti-inflammatory properties and may help protect against colorectal cancer and other cancers.

Support Weight Management

Although walnuts are calorie-dense, a small study suggests that the body absorbs 21% less energy from them than expected. Additionally, eating walnuts may help regulate appetite. A well-controlled study found that consuming a smoothie with walnuts for five days decreased participants' appetite and hunger compared to a placebo drink.

May Help Manage and Lower the Risk of Type 2 Diabetes

Observational studies suggest that walnuts are linked to a lower risk of type 2 diabetes as they help manage weight. Excess weight increases the risk of high blood sugar and diabetes. A study found that consuming walnut oil daily for three months resulted in an 8% decrease in fasting blood sugar and hemoglobin A1C levels.

May Help Lower Blood Pressure

High blood pressure is a major risk factor for heart disease and stroke. Studies suggest that eating walnuts daily as part of a heart-healthy diet may help improve blood pressure. The American Heart Association says that replacing saturated fats with walnut oil could lower blood pressure when included in a healthy diet.

Support Healthy Aging

Walnuts are packed with essential vitamins, minerals, fiber, fats, and plant compounds that may help support good physical functioning as you age. A study involving more than 50,000 women over 18 years found that those with the healthiest diets had a 13% lower risk of physical impairment, with walnuts being among the foods that made the strongest contribution to a healthy diet.

Support Good Brain Function

Studies suggest that the nutrients and antioxidants in walnuts may help reduce oxidative stress and inflammation in the brain. A 2019 study found that people with depression showed improvement in symptoms if nuts, including walnuts, were a part of their diet.

Improve Blood Fat Levels

Regularly eating walnuts has been shown to decrease cholesterol levels and lower the risk of heart disease. A 2017 study found that eating 1.5 ounces of walnuts daily for eight weeks produced a 5% decrease in total cholesterol, LDL cholesterol, and triglycerides compared to not eating walnuts.

How to incorporate walnuts into a keto diet

Walnuts are a keto-friendly food due to their low carbohydrate and high (healthy) fat content. They are also rich in vitamins and minerals, offering a range of health benefits.

• Eat them as a snack, either on their own, or mixed with olive oil and spices
• Top a salad with walnuts
• Make keto granola
• Add them to a keto batter mix
• Use them as a topping for a sauce
• Ground them into an alternative to ground meat
• Add them to low-carb yoghurt
• Include them in a smoothie
• Make keto walnut bread with maple butter
• Make keto chocolate walnut brownies
• Try keto walnut pudding cookies
• Make an easy spring mix salad with walnuts, goat cheese and blueberries
• Make a broccoli cranberry salad with walnuts, red onions and sweet cranberries

Walnuts are a versatile food that can be eaten in a variety of ways and are a great addition to a keto diet.

Comparison to other nuts

While walnuts are keto-friendly, other nuts may be more or less suitable for a ketogenic diet.

Macadamia Nuts

Macadamia nuts are native to Australia and are very high in fat, making them perfect for the keto diet. One ounce (28 grams) of macadamia nuts contains 4 grams of total carbohydrates. They have been linked to improved cholesterol levels.

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, which is ideal for weight loss.

Brazil Nuts

Brazil nuts are a type of tree nut grown in South America. One ounce (28 grams) of Brazil nuts contains 3 grams of total carbs. They are an excellent source of selenium, a vital mineral needed for various bodily functions, including reproduction and protein synthesis. However, due to their exceptionally high selenium content, it is recommended to limit consumption to one to three nuts per day.

Hazelnuts

Hazelnuts are tree nuts with a smooth, buttery texture that makes them well-suited for desserts. One ounce (28 grams) of hazelnuts contains 5 grams of total carbs. They are an excellent source of vitamin E, which has been linked to a reduced risk of heart disease.

Peanuts

Technically a legume, peanuts are widely available and a great choice for keto dieters. One ounce (28 grams) of peanuts contains 6 grams of total carbs. They are an excellent source of plant-based protein and essential amino acids, including leucine, which promotes muscle growth.

Almonds

Almonds and almond-related products like butter, milk, or flour are versatile keto diet staples. One ounce (28 grams) of almonds contains 5 grams of total carbs. They have been linked to a reduced risk of conditions like type 2 diabetes, heart disease, and Alzheimer's.

Pine Nuts

Pine nuts are versatile and have a unique, earthy flavour. They are also low in carbs and high in fat. One ounce (28 grams) of pine nuts contains 4 grams of total carbs. They contain pinolenic acid, which may decrease hunger by regulating hormones that affect appetite. However, they should be consumed in moderation as they also contain some sugar.

Pistachios

Pistachios are not recommended for a keto diet due to their high carbohydrate content. One cup of pistachios contains 33.4 grams of carbs, which is well over the daily carb limit.

Cashews

Cashews should be avoided on a keto diet as they are high in carbs. Just 60 cashews are equal to the daily carb limit of 20 grams on a keto diet.

Recommended quantities

While walnuts are keto-friendly, it is important to consume them in moderation as part of a balanced keto diet.

A standard serving of walnuts is 1 oz, or about 14 walnut halves. This serving contains 4.3 grams of protein, 3.9 grams of carbohydrates, and 18.5 grams of fat.

If your daily net carb allowance is 50 grams, you could theoretically consume up to 100 grams of walnuts (approximately 50 halves) without exceeding your carb limit, as this quantity contains just over 6 grams of net carbs. However, this amount of walnuts also contains over 65 grams of fat and 650 calories.

To maintain a balanced keto diet, it is typically recommended to cap fat intake at around 130 grams per day and adhere to a calorie limit, often around 2000 calories per day. Therefore, moderation is key when it comes to walnut consumption. Aim for one or two 1-ounce servings of walnuts to ensure you're reaping their nutritional benefits without overcrowding your diet with excessive calories or fats.

When incorporating walnuts into your keto diet, you can include them as a snack, add them to salads or low-carb recipes, or use them in keto-friendly desserts like fudge or brownies.

Frequently asked questions