Best Nuts For Keto: Your Guide To Staying In Ketosis

Nuts are a great snack option for those on a keto diet. They are sugar-free, rich in healthy fats, and low in carbs. However, not all nuts are created equal when it comes to keto. Some nuts, like cashews, pistachios, and chestnuts, are high in carbs and should be avoided or consumed in moderation. On the other hand, nuts like pecans, macadamia nuts, Brazil nuts, walnuts, and hazelnuts are low in carbs and can be enjoyed freely. These nuts are also packed with nutrients, making them a healthy and delicious addition to a keto diet.

Macadamia nuts are keto-friendly

A 28-gram portion of macadamia nuts contains 204 calories, 2 grams of protein, and 21 grams of fat, with only 2 grams of net carbs. This makes macadamia nuts a solid choice for keto fans. They are also used to make delicious low-carb alternatives to milk, flour, and butter.

Macadamia nuts are also an excellent source of B vitamins, magnesium, iron, copper, and manganese. They are rich in monounsaturated fats, which benefit heart health by regulating cholesterol levels and improving markers of inflammation.

One small study found that consuming 1.4–3.2 ounces (40–90 grams) of macadamia nuts per day significantly reduced several markers of inflammation and oxidative stress. Macadamia nuts are also a good source of omega-9 fatty acids, which play a role in calming inflammation and decreasing levels of inflammatory chemicals.

In addition, macadamia nuts are incredibly satisfying to snack on and can also be crushed and used as a breading or topping for sauteed fish or chicken. For a sweet treat, try them in a keto macadamia and white chocolate shortbread cookie recipe.

When following a ketogenic diet, it is important to remember that not all nuts are created equal. Some nuts, like cashews, pistachios, and chestnuts, are higher in carbohydrates and should be enjoyed in moderation or avoided altogether.

Pecans are a good choice

Pecans are rich in antioxidants, vitamins, minerals, and protein, and are generally high in fats and low in carbs, making them the right choice for people on a keto diet who want to enter ketosis faster. They are also a great source of fiber, which can help maintain healthy cholesterol and blood sugar levels, reducing inflammation and boosting overall health.

Pecans may also aid in weight loss, as they contain fiber, which causes a satiety effect on your body, making you avoid overeating. They are also healthy for the heart, as they contain oleic acid, a monounsaturated fat that lowers the risk of 'bad' cholesterol (LDL) oxidation while increasing HDL, the good cholesterol in the body. This, in turn, reduces the risk of heart disease.

Pecans can be enjoyed in a variety of ways, including raw, candied, toasted, in smoothies, or roasted. They can also be added to salads or other dishes, or enjoyed as a snack between meals.

When adding pecans to your keto diet, it is important to be mindful of portion sizes, as they can be easy to overeat. They are also high in calories, so while they are a healthy choice, they should be consumed in moderation as part of a balanced diet.

Brazil nuts are low-carb

Brazil nuts are a great option for those on a keto diet as they are low-carb and high-fat. In fact, they are one of the lowest-carb nuts available, with only 4 grams of net carbs per 100 grams of nuts. This makes them a perfect snack for those looking to maintain ketosis.

Not only are Brazil nuts low-carb, but they are also loaded with important nutrients. They are an excellent source of selenium, a mineral that is essential for maintaining a healthy immune system and producing enzymes and hormones. Just one Brazil nut delivers over 100% of the recommended daily value of selenium. They are also rich in thiamin, potassium, protein, copper, calcium, vitamin C, and vitamin E.

In addition to their nutritional benefits, Brazil nuts have been linked to improved cardiovascular health. Substituting Brazil nuts for processed foods may help enhance cardiovascular health and maintain a healthy weight, according to the American Heart Association. Studies have also shown that eating Brazil nuts can reduce multiple markers of inflammation and improve cholesterol levels.

However, it is important to note that Brazil nuts are extremely high in selenium, and it is recommended that adults limit their intake to under four nuts per day to avoid surpassing the upper limit of 400 mcg. Excessive consumption of Brazil nuts can lead to selenium toxicity.

Brazil nuts are a convenient and tasty snack that can be easily incorporated into a keto diet. They can be added to homemade trail mixes or granola, or sprinkled on top of meals. Their high fat and low-carb content make them a great option for those looking to maintain ketosis, and their nutritional benefits make them a healthy choice overall.

Walnuts are nutritious

Walnuts are a nutritious food, packed with essential vitamins, minerals, fibre, fats, and plant compounds that offer a wide range of health benefits. They are a good source of healthy fats, fibre, vitamins, and minerals. Here are some of the reasons why walnuts are considered a nutritious food:

Rich in Antioxidants

Walnuts have greater antioxidant activity than any other common nut. This activity comes from vitamin E, melatonin, and plant compounds called polyphenols, which are found in particularly large amounts in the papery skin of walnuts. A 2022 study in healthy adults over age 60 showed that eating a walnut-rich meal reduced the participants' levels of LDL (bad) cholesterol.

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). It's an essential fat that needs to be obtained from your diet. Studies suggest that increased dietary levels of ALA may lower the risk of cardiovascular conditions such as heart disease and arrhythmia.

May Decrease Inflammation

The polyphenols in walnuts can help fight oxidative stress and inflammation. A subgroup of polyphenols called ellagitannins may be especially involved. Beneficial bacteria in the gut convert ellagitannins to compounds called urolithins, which have been found to protect against inflammation. ALA, omega-3 fats, magnesium, and the amino acid arginine—all of which are found in walnuts—may also decrease inflammation.

Promote a Healthy Gut

Eating walnuts may be one way to support the health of your gut microbiota and your gut. A 2018 study found that consuming 1.5 ounces of walnuts daily for 8 weeks increased the presence of beneficial bacteria in the gut compared to a period of not eating walnuts. This included an increase in bacteria that produce butyrate, a fat that nourishes the gut and promotes gut health.

May Reduce Risk of Some Cancers

Animal and a few human 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 by certain gut microbes into compounds called urolithins, which have anti-inflammatory properties in the gut and may help protect against colorectal cancer.

Support Weight Management

Although walnuts are calorie-dense, a small 2016 study suggests that the body absorbs 21% less energy from them than expected based on their nutrient content. Additionally, eating walnuts may help regulate appetite. A well-controlled study in 10 people with obesity found that drinking a smoothie made with about 1.75 ounces of walnuts once per day for 5 days decreased participants' appetite and hunger compared to a placebo drink with equal calories and nutrients.

May Help Manage and Lower Your Risk for Type 2 Diabetes

Observational studies suggest that one reason walnuts are linked to a lower risk of type 2 diabetes is that they help manage weight. Excess weight increases the risk of high blood sugar and diabetes. Additionally, eating walnuts may help regulate blood sugar by mechanisms beyond their influence on weight management. A 2016 study found that consuming 1 tablespoon of cold-pressed walnut oil per day for 3 months resulted in an 8% decrease in fasting blood sugar and a similar decrease in 3-month average blood sugar.

May Help Lower Blood Pressure

Some studies suggest that eating nuts, including walnuts, daily as part of a heart-healthy diet may help improve blood pressure. A 2019 study found that eating walnuts may help lower blood pressure, including in people with high blood pressure. Additionally, following a Mediterranean diet, which often includes the consumption of walnuts and other nuts, may also help lower blood pressure in some individuals.

Hazelnuts are tasty

Hazelnuts are native to Europe and Asia, but now they are grown worldwide, including in the United States. They are true tree nuts, specifically the nut of the hazel tree. They are high in fibre, vitamin E, magnesium, potassium, and zinc. They are also full of healthy fats, which help to lower harmful cholesterol levels and reduce the risk of heart disease.

When it comes to eating hazelnuts, you can eat them raw or cooked, without the shell and usually without the bitter skin. They can be chopped, dry roasted, or turned into hazelnut flour, candied hazelnuts, hazelnut butter, or oil. You can also roast them to bring out their flavour.

If you want to store hazelnuts, keep them in a sealed container for 2-3 months, or in the refrigerator for 4-6 months. You can even store them for up to a year in the freezer.

So, if you're looking for a tasty and nutritious snack, hazelnuts are a great option. Just make sure to watch your portion size and enjoy them in moderation!

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