Madeleine Hull
Nuts are a great addition to a ketogenic (keto) diet, but not all nuts are keto-friendly. The goal of a keto diet is to limit carb intake and increase protein and fat intake, so keto-friendly nuts are those that are low in net carbs, high in fibre, and contain healthy fats and protein. Portion sizes are important, as nuts are easy to overeat, especially when salted or roasted. Some nuts that are compatible with a keto diet include pecans, Brazil nuts, macadamia nuts, walnuts, hazelnuts, peanuts, and almonds.
| Characteristics | Values |
|---|---|
| Keto-friendly nuts | Macadamia nuts, pecans, Brazil nuts, walnuts, hazelnuts, peanuts, almonds, sesame seeds |
| Nuts to avoid on keto | Chestnuts, pistachios, cashews |
| Nutritional benefits of keto-friendly nuts | High in healthy fats, low in net carbs, high in fiber, high in protein, vitamins, minerals, antioxidants |
| Nutritional benefits of nuts to avoid | High in carbs |
| Serving size | Small handful or one ounce (28 grams) |
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What You'll Learn
Hazelnuts, walnuts, and macadamia nuts are keto-friendly
When it comes to keto-friendly nuts, it's best to choose options with low net carbs, which is calculated by subtracting the fibre content from the total carbs. Hazelnuts, for instance, contain 5 grams of total carbs, but 3 grams of fibre, resulting in only 2 grams of net carbs. This makes them an excellent choice for the keto diet.
Similarly, walnuts are a popular and nutritious option for keto dieters. They contain 4 grams of total carbs and an equal amount of fibre, resulting in 2 grams of net carbs. They are also a good source of protein, keeping you fuller for longer, and they contain essential nutrients like iron, magnesium, B vitamins, and antioxidants.
Macadamia nuts are another keto-friendly option, known for their taste and nutritional benefits. They are one of the lowest-carb nuts available, with only 4 grams of total carbs per 1/4 cup, making them a solid choice for those on the keto diet.
While these three types of nuts are particularly keto-friendly, it's important to remember that even keto-friendly nuts should be consumed in moderation. Nuts are easy to overeat, and portion sizes should be monitored to ensure you stay within your desired macronutrient ratios.
Additionally, while not all nuts may be equally keto-friendly, it doesn't mean they are entirely off the menu. Some nuts, like cashews, can still be enjoyed in moderation, while others, like chestnuts, should be limited to small amounts if included at all.
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Pecans are a great low-carb, high-fat option
Pecans are a fantastic low-carb, high-fat option for those on a ketogenic diet. With just one gram of net carbs per ounce, they are a great choice for keto snacking. They are also packed with healthy fats, mainly monounsaturated, which can help promote heart health and provide sustained energy without spiking blood sugar levels.
Pecans are also a rich source of antioxidants, vitamins, and minerals, including riboflavin and vitamin A, which can help to keep the body healthy and free from illness. The fibre content in pecans can also aid weight loss by creating a satiety effect, preventing overeating.
Pecans are a versatile nut that can be enjoyed in a variety of ways as part of a keto diet. They can be eaten raw, candied, or roasted, and added to smoothies or salads. They can also be used in keto baking, with pecan flour providing a low-carb alternative to traditional flour.
When choosing pecans for a keto diet, it is best to select raw or natural pecans, as candied or flavoured pecans will have a higher carb count. Combining pecans with other low-carb nuts like macadamias can also be a great way to add flavour and texture to your diet, while still adhering to keto principles.
Overall, pecans are a nutritious and delicious low-carb, high-fat option that can help those on a ketogenic diet stay on track while enjoying a satisfying and tasty snack.
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Brazil nuts are low-carb and high in fat and fibre
Brazil nuts are large nuts that are low in carbohydrates and high in healthy fats and fibre. They are a great option for those on a ketogenic diet.
Brazil nuts are one of the best natural sources of selenium, a mineral that is essential for health. Selenium is involved in many critical bodily functions, including metabolism, reproduction, and thyroid function. Just one or two Brazil nuts per day can supply you with all the selenium you need. However, it is important not to overconsume Brazil nuts, as more than 20 nuts can lead to selenium toxicity.
Brazil nuts are also a good source of healthy fats, vitamins, and minerals. They are loaded with important nutrients and have a modest effect on oxidative stress and inflammatory markers. With just two grams of carbs per ounce, Brazil nuts are one of the best nuts you can eat on a keto diet.
In addition to their nutritional benefits, Brazil nuts are also versatile and can be enjoyed in various forms. They can be consumed as a snack, added to baked goods, or turned into butter or milk. When following a low-carb diet, it is recommended to choose nuts that are lower in carbs, and Brazil nuts fit this criterion.
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Almonds are versatile and widely available
Almonds are a versatile ingredient that can be used in a variety of ways. They can be eaten raw, roasted, or added to dishes like oatmeal, cereal, or salads. Almonds can also be made into butter, milk, oil, or flour, which can be used in both sweet and savoury dishes. Almond flour is a popular gluten-free alternative to wheat flour and is often used in baking and cooking. Almond milk and almond butter are also versatile products that can be used in smoothies, shakes, desserts, sauces, and even as a substitute for other nut butters.
Almonds are a good source of healthy fats, protein, vitamins, and minerals, making them a popular choice for consumers looking to add nutritional value to their diets. They are also linked to a variety of health benefits, including reducing the risk of type 2 diabetes, heart disease, and Alzheimer's.
Almonds are widely available in many forms, such as whole, slivered, or ground into flour. They are a common ingredient in breakfast cereals, trail mixes, and baked goods, making them an easy and convenient addition to one's diet.
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Peanuts and peanut butter are a tasty, keto-approved snack
The ketogenic diet is a low-carb, high-fat diet that can be tricky to navigate. Many nuts and seeds are low in net carbs and high in healthy fats, making them a perfect fit. However, some nuts are high in carbs, which means they are not compatible with the keto diet.
Peanuts and peanut butter can be enjoyed as a tasty, keto-approved snack. They can be added to smoothies, protein shakes, or keto desserts, and used in savoury Asian-style sauces like satay sauce. It is best to opt for unsalted peanuts and natural peanut butter without added sugar. Peanut butter is moderately low in carbs and contains both fibre and healthy fat, making it a balanced food that can be added to keto diets. However, it is important to be mindful of portion sizes, as peanut butter is calorie-dense. A 2-tablespoon (32-gram) serving may be smaller than expected.
Some people on the keto diet may prefer other nuts such as almonds, pistachios, walnuts, macadamia nuts, pecans, and Brazil nuts. These nuts are lower in carbs and can be enjoyed in moderation. It is important to pay attention to serving sizes, as it is easy to overindulge in nuts, especially when they are roasted and salted. A one-ounce serving of nuts is approximately a small handful, but it is recommended to weigh them on a kitchen scale.
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Frequently asked questions
Nuts that are keto-friendly and low in carbs include almonds, macadamia nuts, pecans, Brazil nuts, walnuts, hazelnuts, peanuts, and sesame seeds.
Nuts with high levels of carbs, such as cashews, pistachios, chestnuts, and pine nuts, should be avoided or eaten sparingly on a keto diet.
Nuts are a great source of healthy fats, protein, vitamins, minerals, fiber, and antioxidants. They can also help reduce insulin levels and improve insulin sensitivity.
It is important to pay attention to serving sizes as nuts are easy to overindulge in. A one-ounce serving of nuts is approximately a small handful, but it is recommended to use a kitchen scale to weigh them. Overeating nuts may hinder weight loss.
