Walnuts For Keto: How Many To Eat Daily

Walnuts are a great snack for those on the keto diet, as they are high in fat and low in carbs. In fact, an ounce of walnuts contains fewer than three grams of carbohydrates, so they can be eaten pretty freely. They are also loaded with health-promoting nutrients, such as B vitamins, iron, magnesium, zinc, antioxidants, fibre, and alpha-linolenic acid (ALA). Studies have shown that they can help improve heart and brain health, reduce blood pressure, regulate blood sugar, and increase weight loss.

There are plenty of ways to incorporate walnuts into your keto diet. You can eat them raw, or add them to recipes such as keto zucchini bread, maple bacon and walnut kale salad, or low-carb walnut-crusted salmon.

How many walnuts can you eat on keto?

Walnuts are a great snack option for those on a keto diet. They are a high-fat, keto-friendly nut that may benefit heart health by reducing heart disease risk factors, such as high LDL (bad) cholesterol and blood pressure.

According to some sources, an ounce (28 grams) of walnuts contains 4 grams of total carbs. However, another source suggests that an ounce of walnuts doesn't even crack three grams of carbohydrates. This amounts to about a quarter cup of walnuts.

While walnuts are a healthy snack option, it is important to remember that they are high in calories. Therefore, if you are trying to lose weight, it is best to eat walnuts in moderation and only when you are hungry.

• Select the amount you want to eat and put them in a small bowl instead of eating out of the full bag or container.
• Avoid mindless munching while doing another activity, such as watching TV or reading. Instead, enjoy them deliberately and mindfully.
• Cut back on nuts if you find your weight loss is stalling, and make them an occasional indulgence.

Remember, the key to a successful keto diet is maintaining a low-carb and high-fat intake. So, while walnuts are a great option, be sure to vary your snacks and include other keto-friendly nuts and seeds as well.

What are the health benefits of walnuts?

Walnuts are a popular type of tree nut grown and eaten worldwide. They are a high-fat, keto-friendly nut with several health benefits. Here are some of the key health benefits of walnuts:

• Improved heart health: Walnuts are rich in omega-3 fatty acids, which have been shown to reduce the risk of heart disease by lowering high LDL (bad) cholesterol and blood pressure.
• Weight loss: Walnuts are high in fibre and protein, which can help increase feelings of fullness and curb cravings, leading to reduced calorie intake and weight loss.
• Improved blood sugar control: The high fibre content of walnuts can also help regulate blood sugar levels, making them beneficial for people with diabetes or prediabetes.
• Reduced inflammation: Walnuts contain anti-inflammatory compounds that can help reduce inflammation in the body, which is a contributing factor to many chronic diseases, including heart disease, arthritis, and Alzheimer's.
• Improved brain health: The high levels of omega-3 fatty acids and antioxidants in walnuts have been linked to improved brain function and a lower risk of neurodegenerative diseases such as Alzheimer's.
• Increased antioxidant capacity: Walnuts are a good source of antioxidants, which can help protect the body against damage caused by free radicals, thereby reducing the risk of chronic diseases.
• Better digestive health: The fibre in walnuts promotes a healthy gut and can help prevent constipation and other digestive issues.
• Stronger bones: Walnuts contain several nutrients, including calcium, magnesium, and phosphorus, which are important for bone health and can help reduce the risk of osteoporosis.

In addition to these benefits, walnuts are also a good source of plant-based protein and various vitamins and minerals, including vitamin E, vitamin K, zinc, and manganese. They can be easily incorporated into your diet by eating them raw or adding them to dishes such as salads, desserts, and baked goods. However, it is important to consume walnuts in moderation as part of a balanced diet, as they are calorie-dense.

How to incorporate walnuts into your keto diet

Walnuts are a great addition to a keto diet. They are a high-fat, keto-friendly nut that may benefit heart health by reducing heart disease risk factors, such as high LDL (bad) cholesterol and blood pressure.

• Snack on them raw.
• Add them to a salad for some extra crunch.
• Make keto zucchini bread with walnuts.
• Try a maple bacon and walnut kale salad.
• Have low-carb walnut-crusted salmon for dinner.
• Use them to add a crunchy topping to keto-friendly, low-carb desserts like brownies or fudge.
• Make a walnut-based keto nut butter and spread it on celery, other veggies, or low-carb crackers.

Remember, while walnuts are a healthy addition to your keto diet, it's important to consume them in moderation as part of a balanced diet.

Other keto-friendly nuts

While walnuts are a great keto-friendly option, there are several other nuts that can be enjoyed as part of a keto diet. Here are some of the best keto-friendly nuts, apart from walnuts:

Pecans

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

Brazil Nuts

Brazil nuts are tree nuts grown in South America, providing an excellent source of selenium, a trace mineral needed for various bodily functions. Just one Brazil nut provides more than 100% of your daily selenium needs. However, due to their high selenium content, it's recommended to limit intake to one to three nuts per day. One ounce (28 grams) of Brazil nuts contains 3 grams of total carbs.

Macadamia Nuts

Macadamia nuts are native to Australia and are very high in fat, making them perfect for the keto diet. They have been linked to improved cholesterol levels. One ounce (28 grams) of macadamia nuts contains 4 grams of total carbs. They can be enjoyed as a snack, and you can also find keto-friendly macadamia nut milk, butter, and flour.

Hazelnuts

Hazelnuts have a smooth, buttery texture that makes them well-suited for desserts, especially when paired with high-quality dark chocolate. They are also an excellent source of vitamin E, which is linked to a reduced risk of heart disease. One ounce (28 grams) of hazelnuts contains 5 grams of total carbs. Hazelnut flour is another keto-friendly option.

Peanuts

Technically a legume, peanuts are widely available and a great choice for keto dieters. They are an excellent source of plant-based protein and essential amino acids, particularly leucine, which promotes muscle growth. One ounce (28 grams) of peanuts contains 6 grams of total carbs. They can be enjoyed as a snack, added to smoothies or shakes, or used in savory sauces and stir-fries.

Pine Nuts

Pine nuts are versatile and have an earthy flavor that pairs well with many dishes. They are low in carbs and high in fat, making them keto-friendly. Pine nuts also contain pinolenic acid, which may help regulate appetite and decrease hunger. One ounce (28 grams) of pine nuts provides 4 grams of total carbs. They can be eaten raw or roasted as a snack or used in pesto or other dishes.

How to avoid common keto mistakes

The keto diet is a very-low-carb, high-fat diet that can be challenging to follow. Eating too many carbohydrates can knock you out of ketosis, which is the state your body enters when it burns fat for energy instead of carbohydrates. To stay in ketosis, it's important to be mindful of your nut intake, as nuts can be easy to overeat. Here are some tips to avoid common keto mistakes:

• Choose the right nuts: Not all nuts are created equal when it comes to keto. Some nuts, like cashews and pistachios, are high in carbs and should be avoided or limited. The best nuts for keto include Brazil nuts, macadamia nuts, pecans, walnuts, and hazelnuts, as they have the lowest carb content.
• Portion control: Measure out a daily portion of nuts based on your nutritional needs and goals. Use the nutrition information on nut packages to guide your portion sizes. For example, an ounce of walnuts has nearly 17 grams of fat and only 2.7 grams of carbs.
• Adjust as needed: If you notice your weight loss plateauing, decrease your nut consumption to encourage more fat loss. On the other hand, if you are losing weight too quickly or struggling with fatigue, increase your nut intake to get more energy.
• Mindful snacking: Eat nuts when you are hungry and need energy, rather than mindlessly munching in front of the TV or while doing other activities. Put the bag of nuts away after portioning out your serving to avoid overeating.
• Be cautious with nut butters: Many popular nut butter products contain added carbs, sugar, and unhealthy oils. Look for products with simple, keto-friendly ingredients, such as nuts, salt, MCT oil, coconut oil, or keto-approved sweeteners.
• Avoid sugary nuts: Nuts that have been treated with sugar or other glazes, such as honey-roasted or sweet chili flavours, should be avoided on keto. Always read labels to ensure no sugar has been added.

Frequently asked questions