Milly Gaines
Mixed nuts can be a part of a keto diet, but it's important to be mindful of the type of nuts and their portion sizes. Nuts are calorie-dense and can be high in carbs, which means overeating them can disrupt ketosis. To stay within keto guidelines, it's recommended to choose nuts that are lower in carbs and high in fiber, such as pecans, macadamia nuts, Brazil nuts, walnuts, hazelnuts, and pine nuts. These nuts are considered keto-friendly and can be enjoyed in moderation as part of a healthy keto diet. However, nuts like cashews, which have a higher carb content, should be consumed sparingly. Additionally, salted nuts can be more addictive and challenging to stop eating, so opting for raw or dry-roasted nuts without added sugars is advisable.
| Characteristics | Values |
|---|---|
| Can you eat mixed nuts on keto? | Yes, but in moderation. |
| Nutritional benefits of nuts | High in healthy fats, protein, vitamins, minerals, fiber, and antioxidants. |
| Best nuts for keto | Macadamia, Brazil, pecan, walnuts, almonds, pine nuts, and hazelnuts. |
| Worst nuts for keto | Cashews |
| Serving size | One ounce or a small handful. |
| Calories | A single handful can be 2-3 billion calories. |
| Weight loss | Overeating nuts may hinder weight loss. |
| Addiction | Nuts are addictive, especially salted varieties. |
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What You'll Learn
Portion control is key
Nuts are a great addition to a keto diet as they are nutrient-dense, high in healthy fats, and low in carbohydrates. They are also a good source of protein, vitamins, minerals, fiber, and antioxidants. However, not all nuts are created equal when it comes to keto. Some nuts are high in carbs, which means they are not compatible with a keto diet. For example, cashews are among the highest-carb nuts, with 8-9 grams of net carbs per ounce, so they should be consumed in moderation on a keto diet.
So, can you eat mixed nuts on keto? The answer is yes, but with portion control. Even when choosing keto-friendly nuts, it is important to watch your portion sizes. Nuts are notoriously easy to overeat, especially when they are roasted and salted. A small handful of nuts, or approximately one ounce, is generally considered a suitable serving size for keto. Using a kitchen scale to weigh your portions can help ensure you don't overindulge.
When choosing mixed nuts for keto, opt for a combination of low-carb nuts like pecans, macadamias, and Brazil nuts, with higher-carb options sparingly. Pecans, for example, have the lowest carb content among nuts, with just 1 gram of net carbs per ounce, making them an excellent keto choice. Macadamia nuts are also a perfect match for keto, with just 2 grams of net carbs per ounce, and they offer additional health benefits like lowering "bad" cholesterol. Brazil nuts are another excellent low-carb option, with only 1 gram of net carb per ounce, but they should be consumed in moderation due to their high selenium content, which can be toxic in excess.
In addition to portion control, it is important to be mindful of the type of nuts and their preparation. Raw or dry-roasted nuts without added sugars, honey, or syrups are best for keto. Salted nuts can be more addictive and lead to overeating, so it is recommended to limit yourself to one handful or avoid them altogether if you find them too tempting.
By practicing portion control, choosing the right types of nuts, and being mindful of their preparation, you can enjoy mixed nuts as a satisfying and keto-friendly snack that fits your dietary goals without derailing ketosis.
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Avoid high-carb nuts
While nuts are a tasty and versatile food, some are high in carbs and therefore not compatible with a keto diet.
Pistachios, for example, contain about 8 grams of carbohydrates per ounce, while chestnuts contain approximately 14 grams of carbohydrates per ounce. That's more than most other nuts, so they're best avoided on a strict keto diet. Pine nuts are another high-carb nut, with one ounce containing four grams of carbs and one gram of sugar. While you don't need to cut them out entirely, it's best to eat them sparingly.
Cashews are another nut to be cautious of on keto. They are the nut with the highest amount of carbs, and it's easy to quickly reach the daily keto limit of 20-30 grams of net carbs. A single serving of cashews (one ounce) contains eight grams of net carbs. While they can still be enjoyed on a keto diet, it must be in moderation.
It's also 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 will only increase the carb content of the nuts, making them less keto-friendly.
In general, it's a good idea to read labels carefully to ensure no sugar has been added to your nuts. While some nuts are lower in carbs and suitable for keto, overeating any type of nut can be problematic, especially if you're trying to lose weight. Nuts are calorie-dense and can be addictive, making it easy to overindulge. So, while you can enjoy nuts on keto, be mindful of your portions and stick to recommended serving sizes.
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Prioritise low-carb, high-fat options
Nuts can be a valuable, versatile addition to a keto diet. Prioritising low-carb, high-fat options is a good strategy to stay in ketosis while enjoying a nutrient-dense snack.
Some nuts are high in carbs, which means they are not compatible with a keto diet. However, there are plenty of nuts that are lower in carbs and high in fibre, resulting in a relatively low net carb amount.
Pecans, macadamias, and Brazil nuts are all good keto options with very low net carbs and high fat content. Pecans, for example, have just 1 gram of net carbs per ounce and are loaded with important nutrients like thiamine, magnesium, and phosphorus. Macadamia nuts contain just 2 grams of net carbs per ounce and are a good source of monosaturated fats. Brazil nuts are large tree nuts native to South America and have only 1 gram of net carbs per ounce. They are also an excellent source of minerals like calcium, potassium, magnesium, and selenium.
Other low-carb, high-fat options include walnuts, hazelnuts, pine nuts, and peanuts. Walnuts are slightly higher in net carbs than pecans and Brazil nuts but are still highly suitable for keto, especially for those looking to increase omega-3 intake. Hazelnuts, with their sweet and creamy flavour, have just 2 grams of net carbs per ounce and are a good source of vitamin E, vitamin K, calcium, magnesium, and potassium. Pine nuts, with their unique earthy flavour, are another low-carb, high-fat option. Although technically a legume, peanuts are often grouped with nuts and can be keto-friendly with 4 grams of net carbs per ounce.
While all these nuts are keto-friendly, it's important to remember that they are high in calories and can be easy to overeat. Portion sizes should be kept in mind, and nuts should be enjoyed deliberately and mindfully.
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Macadamia, Brazil and pecan nuts are good options
While nuts are a great addition to a keto diet, not all nuts are created equal. Some nuts are high in carbs, which means they are not compatible with a keto diet. However, some varieties are low in carbs and high in fibre, making them ideal for keto.
Macadamia nuts are a great keto option. They contain just two grams of carbs per ounce and are shown to lower total cholesterol and "bad" cholesterol. They are also high in monosaturated fats, which help you feel full faster.
Brazil nuts are another excellent low-carb option, with only one gram of net carbs per ounce. They are also a great source of selenium, a mineral that supports thyroid health and immunity. However, it is important to eat them in moderation, as too much selenium can be toxic.
Pecan nuts are also a good choice for keto dieters due to their very low net carbs and high fat content. With just one gram of net carbs per ounce, they are a fantastic option for snacking and can be enjoyed in a variety of ways.
While these nuts are keto-friendly, it is important to remember that all nuts are high in fat and calories, so portion control is key. Eating a small handful or using a kitchen scale to measure out a single ounce is recommended.
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Mind the salt and flavours
While nuts are a great addition to a keto diet, it is important to be mindful of the salt and flavours they come in. Salted nuts are more rewarding and can be addictive, leading to overconsumption. This can be detrimental to your weight loss goals and overall health.
To avoid this, opt for raw or dry-roasted nuts without added salt, sugars, honey, or syrups that can increase your carb intake. For example, hazelnuts are a great keto option when eaten raw or roasted without salt, as they are low-carb and high-fat, with a sweet and creamy flavour.
If you enjoy the taste and convenience of flavoured nuts, there are a few things to keep in mind. Firstly, portion out the nuts before eating to ensure you stick to your macros and do not overindulge. Secondly, be mindful of the ingredients used to flavour the nuts, as some may add unwanted carbs. For instance, pine nuts have a unique, earthy flavour and are keto-friendly when eaten raw or roasted without added ingredients.
Finally, when choosing flavoured nuts, opt for those with ingredients that complement the keto diet. For example, dark chocolate is a keto-friendly option that can be paired with hazelnuts. Additionally, when using nuts in recipes, opt for keto-friendly ingredients like nut flours and butters. For example, almond flour and pecan butter are great for low-carb baking and can add flavour to various dishes.
In summary, while nuts are a healthy and tasty part of a keto diet, it is important to be mindful of the salt and flavours they come in. Opt for raw or dry-roasted nuts without added ingredients that increase carb intake, and be mindful of portion sizes to ensure you stay on track with your keto journey.
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Frequently asked questions
Yes, you can eat mixed nuts on keto. However, some nuts are high in carbs, which means they are not keto-friendly. The best keto options are pecans, macadamia nuts, Brazil nuts, walnuts, hazelnuts, pine nuts, and peanuts.
The best nuts for keto are those that are low in carbs and high in healthy fats, protein, vitamins, minerals, fibre, and antioxidants.
Yes, nuts like cashews are among the highest-carb nuts, making them less ideal for a strict keto diet.
Nuts are calorific and it is easy to overeat them, so portion size is important. A one-ounce serving of nuts is approximately a small handful, but it is recommended to weigh them on a kitchen scale.
