Best Nuts For Keto: Top Picks And Benefits

Nuts are a great addition to a keto diet, providing healthy fats and protein. But which nut is the best for keto?

The best nuts for keto are those that are low in carbohydrates and high in healthy fats. Macadamia nuts, pecans, and Brazil nuts are all good options, as they are low in carbs and high in fibre. Macadamia nuts, for example, contain just 4 grams of carbohydrates per ounce, while pecans contain only 1 gram of net carbs per ounce.

Other nuts that are keto-friendly include walnuts, hazelnuts, pine nuts, and almonds. These nuts offer a range of nutritional benefits, such as vitamins, minerals, and antioxidants, and can be enjoyed in moderation as part of a keto diet.

Nuts to avoid on a keto diet are those that are high in carbohydrates, such as cashews and pistachios.

Macadamia nuts: low-carb, high in fat, vitamins and minerals

Macadamia nuts are a great keto-friendly snack. Grown in Australia, macadamia nuts are low-carb and rich in fats, making them perfect for a keto diet. A one-ounce serving of macadamia nuts, or about 10 to 12 kernels, contains four grams of carbohydrates, which is relatively low compared to other nuts.

In addition to being low in carbs, macadamia nuts are also packed with essential vitamins and minerals. They contain trace minerals such as calcium, magnesium, zinc, and selenium, as well as vitamins like thiamine, niacin, riboflavin, pantothenic acid, and vitamin B6.

The nutritional profile of macadamia nuts makes them a perfect low-carb, high-fat snack that can be enjoyed raw or roasted. Macadamia nut products like flour, milk, and butter can also be incorporated into keto-friendly recipes and baked goods.

Not only are macadamia nuts nutritious, but they also offer health benefits. Studies have shown that consuming tree nuts like macadamia nuts can lower total cholesterol and "bad" cholesterol (LDL) while improving metabolic risk factors. Macadamia nuts are also rich in monounsaturated fats, which are known to benefit heart health by regulating cholesterol levels and reducing inflammation.

Furthermore, including macadamia nuts in a keto diet may also provide antioxidant benefits. A diet high in flavonoid-rich foods like macadamia nuts may help reduce the risk of heart disease, cognitive decline, type 2 diabetes, and certain types of cancer.

In summary, macadamia nuts are an excellent choice for those following a keto diet. They are low in carbs, high in healthy fats, and packed with essential vitamins and minerals. Macadamia nuts can be enjoyed as a snack or incorporated into recipes, making them a versatile and tasty addition to a keto diet.

Pecans: lowest carb count, high in fibre, thiamine, magnesium and phosphorus

Pecans are a keto-friendly nut, as they are low in carbohydrates and high in healthy fats, vitamins, minerals, fibre, and antioxidants.

Pecans have the lowest carb count of all nuts, with only one ounce of pecans containing just one gram of net carbs. They are also packed with an array of important nutrients like thiamine, magnesium, and phosphorus.

Pecans are a good source of calcium, magnesium, and potassium, which help lower blood pressure. Most of the fat found in pecans is a healthy type called monounsaturated fat, which can help lower levels of bad cholesterol. They are also high in polyphenols with antioxidant effects.

In addition, pecans are beneficial for blood sugar control. Their healthy fat content and low carbohydrate levels prevent spikes in blood sugar. The fibre in pecans also helps to stabilise blood sugar.

Pecans are a satisfying and nutritious food that can help regulate blood sugar and appetite. They are a great snack and can be enjoyed raw or roasted, or crushed and used in keto-friendly recipes.

Hazelnuts: rich in vitamins, minerals, fibre and healthy fats

Hazelnuts, also known as filberts or cobnuts, are a rich source of vitamins, minerals, fibre, and healthy fats. They are cultivated in Turkey, Italy, Spain, and the United States, with Azerbaijan and Georgia also being principal hazelnut-producing countries. These sweet, grape-sized nuts are a tasty treat and can be eaten raw, roasted, or ground into a paste.

A one-ounce (28-30 gram) serving of hazelnuts provides 3 grams of dietary fibre, or 11% of the Daily Value. They are also an excellent source of vitamin E, copper, and manganese, and a good source of vitamin B6, magnesium, and thiamin.

In addition to their vitamin and mineral content, hazelnuts are packed with healthy fats. They contain omega-3 fatty acids, which have been linked to improved heart health and a reduced risk of cardiovascular disease. Hazelnuts are also a good source of mono- and polyunsaturated fats, as well as omega-6 and omega-9 fatty acids such as oleic acid.

The combination of vitamins, minerals, fibre, and healthy fats in hazelnuts makes them a nutritious snack or ingredient. They are a particularly good choice for those following a keto diet, as they are low in carbohydrates and high in healthy fats.

Walnuts: high in omega-3 fatty acids, vitamins, minerals and antioxidants

Walnuts are a fantastic addition to a keto diet. They are high in fat and low in carbs, which is a perfect combination for keto.

Walnuts are also a great source of omega-3 fatty acids, specifically alpha-linolenic acid (ALA). ALA is a plant-based source of essential omega-3 fats, and diets rich in ALA have been linked to a reduced risk of heart disease and stroke. Walnuts are also packed with vitamins and minerals, including vitamin E, polyphenols, B vitamins, iron, magnesium, zinc, and calcium.

The high vitamin E and polyphenol content in walnuts also means they are a great source of antioxidants, protecting the body from oxidative stress.

In addition to their health benefits, walnuts are a versatile ingredient. They can be added to keto-friendly desserts like fudge or brownies, or used to add a crunchy texture to salads and other savoury dishes.

However, it is important to remember that, while walnuts are a great keto-friendly option, they should still be consumed in moderation as part of a balanced diet.

Brazil nuts: high in selenium, but eat in moderation to avoid selenium toxicity

Brazil nuts are a great keto-friendly option, as they are low in carbs and high in fiber. They are also an excellent source of selenium, a trace mineral and powerful antioxidant that is vital for proper body function. Selenium supports the thyroid gland, boosts white blood cell count, and helps with the conversion of inactive thyroid hormone (T4) to its active form (T3).

However, it is important to eat Brazil nuts in moderation. While selenium is essential, too much can lead to selenium toxicity, resulting in potential health risks. Just one Brazil nut contains 68 to 96 micrograms of selenium, almost twice the recommended daily intake of 55 micrograms. Eating more than five Brazil nuts per day may lead to selenium toxicity, which is linked to breathing problems, heart issues, and kidney failure. Signs of selenium toxicity include gastrointestinal problems and brittle hair and nails.

To avoid selenium toxicity, it is recommended to limit your intake to one to three medium-sized Brazil nuts per day. This amount will provide you with the selenium your body needs while helping you stay within a healthy range.

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