Best Nuts For Your Low-Carb, Keto Diet

Nuts are a great source of healthy fats, vitamins, minerals, and protein, but not all nuts are created equal when it comes to their carb content. While most nuts are relatively low in carbs, some are particularly lower than others, making them better suited for low-carb and keto diets. Here's a look at some of the best nuts for keeping your carb intake in check.

Pecans, Brazil nuts, and macadamia nuts are the best keto options

Pecans, for instance, are loaded with thiamine, magnesium, phosphorus, and zinc. They are also rich in soluble fibre, which has been shown to reduce blood sugar levels and improve other blood markers linked to heart disease, including high LDL cholesterol levels. Just 1 ounce (28 grams) of pecans delivers a little over 1 gram of net carbs, making them a perfect keto-friendly snack.

Brazil nuts, on the other hand, are an excellent source of selenium, a trace mineral that is needed for various bodily functions, including reproduction and protein synthesis. Just one Brazil nut provides more than 100% of your daily selenium needs. However, due to their exceptionally high selenium content, it is recommended to limit your intake to one to three Brazil nuts a day to avoid negative health effects from consuming too much of this mineral.

Macadamia nuts are highly nutritious and an excellent addition to low-carb meal plans. They contain B vitamins, magnesium, iron, copper, and manganese. They are also rich in monounsaturated fats, which benefit heart health by regulating cholesterol levels and reducing inflammation.

So, if you're following a keto diet, these three types of nuts are great options to reach for when you need a snack or want to add some crunch to your meals.

Walnuts, hazelnuts, and peanuts are good in moderation

Walnuts, hazelnuts, and peanuts are good nut options for those on a keto diet—but only in moderation.

Walnuts are a popular tree nut grown and eaten worldwide. 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. A 6-month study showed that those on a low-calorie diet who ate 15% of their calories as walnuts had lower levels of total and LDL (bad) cholesterol, as well as greater reductions in blood pressure, than those on a standard low-calorie diet. One ounce (28 grams) of walnuts contains 4 grams of total carbs, 6.5 grams of fibre, and 13.5 grams of total carbs.

Hazelnuts are also rich in heart-healthy fats, fibre, vitamin E, manganese, and vitamin K. They are low in net carbs and can be easily incorporated into a low-carb diet. One ounce (28 grams) of hazelnuts contains 5 grams of total carbs, 9.5 grams of fibre, and 16.5 grams of total carbs. Their smooth, buttery texture makes them well-suited for desserts, especially when paired with chocolate.

Technically a legume, peanuts are commonly considered nuts and often enjoyed the same way. They are an excellent source of plant-based protein and packed with essential amino acids, the building blocks of protein that you must obtain through your diet. Peanuts are particularly high in leucine, an essential branched-chain amino acid (BCAA) known for promoting muscle growth. One ounce (28 grams) of peanuts contains 6 grams of total carbs, 8.5 grams of fibre, and 16.5 grams of total carbs.

While walnuts, hazelnuts, and peanuts are suitable for a keto diet, it's important to remember that they should be consumed in moderation as part of a balanced diet.

Cashews and pistachios are the worst keto options

Cashews are a popular type of tree nut, but they are not a good fit for the keto diet due to their high carbohydrate content. According to Dr. Andreas Eenfeldt, MD, just 60 cashews are enough to reach the daily keto limit of 20-30 grams of net carbs. This is because cashews are high in carbs and low in fats, which is not ideal for a keto diet.

Pistachios are also not keto-friendly due to their high carb content. A typical serving size of 30 grams of pistachios contains 6.22 grams of net carbs, which can quickly add up and disrupt ketosis. Therefore, if you are strictly following a ketogenic diet, it is best to avoid pistachios or only consume them in small amounts.

So, if you're on a keto diet, it's best to steer clear of cashews and pistachios as they are high in carbohydrates and can hinder your ketosis state. Instead, opt for nuts like pecans, Brazil nuts, macadamia nuts, walnuts, and hazelnuts, which are lower in carbs and better suited for a keto diet.

Pine nuts and almonds should be eaten sparingly

Pine nuts and almonds are both nutritious and low-carb, but they should be eaten sparingly.

Pine nuts are sourced from the cones of pine trees and have a distinctive flavour and buttery texture due to their high oil content. They are packed with vitamins E and K, magnesium, zinc, copper, and phosphorus. One ounce (28 grams) of pine nuts contains 4 grams of carbs and 1 gram of sugar. They can be enjoyed in moderation, added to homemade trail mixes, sprinkled on salads, or eaten raw or toasted as a snack.

Almonds are low-carb nuts that offer a range of nutritional benefits. They contain vitamin E, magnesium, riboflavin, copper, phosphorus, and manganese. One ounce (28 grams) of almonds has a total of 6 grams of carbs. They are a good source of protein, providing 6 grams per serving. Research suggests that a diet rich in almonds can promote weight management and protect against diabetes, obesity, and cardiovascular disease. Almonds are versatile and can be eaten whole as a snack or used to make low-carb ingredients such as almond flour, milk, or butter.

While pine nuts and almonds offer nutritional advantages and are suitable for low-carb or keto diets, they should be consumed in moderation as part of a balanced diet. This is especially important if weight loss is a goal, as overeating nuts can slow down weight loss due to their high-fat content.

Nut butters are a delicious, low-carb option

Almond butter, for example, is a nutritious and versatile ingredient made by grinding almonds into a paste. One tablespoon (16 grams) contains 3 grams of total carbs, with 12% of its calories coming from carbs.

Natural peanut butter is another tasty option for those on a low-carb or keto diet. One tablespoon (16 grams) contains 4 grams of total carbs, with 15% of its calories from carbs.

You can also try making your own nut butter at home by grinding your choice of nuts into a paste. This allows you to customise the flavour and texture to your liking.

So, if you're following a low-carb or keto diet, nut butters can be a great way to add some variety and flavour to your meals while still keeping your carb intake in check.

Frequently asked questions