Figuring out which foods fit into a ketogenic diet can be complex. Many nuts and seeds, including almonds, boast low net carbs and high healthy fats, making them suitable for this lifestyle. They also supply protein, fiber, vitamins, minerals, and antioxidants. This article explores the nutritional profile of almonds and other nuts and seeds to determine their place in a keto diet.
Understanding the Keto Diet and Nuts
The ketogenic diet emphasizes very low carbohydrate intake and high fat consumption. The goal is to shift the body's metabolism from burning glucose (from carbohydrates) to burning fat for energy, a state called ketosis. Nuts can be a valuable part of this diet, providing healthy fats and other nutrients while keeping carbohydrate intake low.
Why Choose Nuts on Keto?
Nuts offer a range of benefits beyond just fitting the macronutrient ratios of a keto diet. They are packed with:
- Healthy Fats: Essential for energy and hormone production.
- Protein: Crucial for muscle maintenance and repair.
- Fiber: Aids in digestion and promotes satiety.
- Vitamins and Minerals: Support overall health and well-being.
- Antioxidants: Protect cells from damage.
Almonds: A Keto Staple
Almonds and related products like almond butter, milk, or flour are versatile keto diet staples. One ounce (28 grams) of almonds contains:
- Calories: 164
- Protein: 6 grams
- Fat: 14 grams
- Total carbs: 5 grams
- Fiber: 3 grams
- Net carbs: 2 grams
Like other tree nuts, almonds have been linked to a variety of health benefits due to their nutrition profile. In addition to their high concentration of protein, healthy fats, and fiber, almonds are rich in vitamin E, magnesium, copper, and antioxidants like proanthocyanidins.
Read also: Paleo Diet Almond Guide
Health Benefits of Almonds
Almonds have been associated with several health benefits that make them a desirable addition to any diet, especially keto:
- May Decrease Risk of Chronic Diseases: Some research shows that eating almonds may decrease your risk of conditions like type 2 diabetes, heart disease, and Alzheimer’s.
- Blood Sugar Control: Experts have seen almonds prevent blood sugar spikes after meals.
- Cholesterol Reduction: In a different trial, scientists wanted to see whether fatty almonds or a carb-filled whole wheat muffin were better for lowering cholesterol.
- Antiviral Defense: Researchers in one experiment even connected natural almond skins with a greater line of antiviral defense.
- Muscle Building: Unlike low-carb nuts like macadamias, almonds have a whopping 6g of protein in every 1 oz. serving, which is about the same amount you’ll find in one egg or a 1 oz. serving of cheese. Lean muscle mass is what makes you look toned and svelte.
- Satiety: If you’re feeling satiated, you won’t feel as ravenous and unintentionally eat more than your daily macros allow. After all, just a 1.5 oz. serving of almonds can keep hunger at bay.
- Weight Loss: Researchers from another experiment split up the diets of 108 overweight and obese women into one with almonds and one without nuts. So almonds are your hero when it comes to reaching your goal weight.
- Magnesium and Potassium Boost: Since almonds contain magnesium and potassium, you’ll be one step closer to reaching your daily minimums.
- Bone Health: Your body needs calcium to build and maintain bone tissue. You’ll score even more calcium if you pair your almonds with a high-fat cheese.
- May Help Treat Erectile Dysfunction (ED): Since high blood pressure and high cholesterol both narrow blood vessels in the penis, tackling these issues becomes a priority if you have ED.
- PCOS Management: Researchers randomly gave 31 women with PCOS a snack containing 31g of either walnuts or almonds each day for six weeks.
Ways to Incorporate Almonds into a Keto Diet
Almonds can be enjoyed raw or roasted as a keto-friendly snack. You can also buy or make keto-friendly almond milk or butter. In addition, almond flour is a widely used flour alternative. Add almonds to recipes in either their whole form or by using chopped or slivered almonds. One portion of almonds is equal to 1 oz. Just remember not to go over the serving size or you may mess up your macros. When you follow the ketogenic approach to food, you'll need to base your diet around low-carb foods.
Other Keto-Friendly Nuts and Seeds
While almonds are a great choice, several other nuts and seeds can be part of a well-rounded keto diet:
Pecans: Pecans are tree nuts with an excellent nutrient profile for keto. One ounce (28 grams) of pecans provides:
- Calories: 196
- Protein: 3 grams
- Fat: 20 grams
- Total carbs: 4 grams
- Fiber: 3 grams
- Net carbs: 1 gram
They’re a high-fat, keto-friendly nut that may help reduce levels of insulin. Insulin is a hormone that can cause your body to store fat, so it’s ideal to keep insulin levels low when trying to lose weight. Pecans can be enjoyed on a keto diet as a snack or crushed and used as a crunchy, low-carb crust for fish or chicken.
Read also: Low-Carb Candied Almonds
Brazil Nuts: Brazil nuts are a type of tree nut grown in South America. One ounce (28 grams) of Brazil nuts contains:
- Calories: 185
- Protein: 4 grams
- Fat: 19 grams
- Total carbs: 3 grams
- Fiber: 2 grams
- Net carbs: 1 gram
They’re also an excellent source of selenium, a trace mineral that is needed for various bodily functions, including reproduction and protein synthesis. Nonetheless, due to their exceptionally high selenium content, it’s best to limit your intake to one to three Brazil nuts a day to avoid consuming too much of this mineral, which may have negative health effects.
Chia Seeds: Chia seeds are tiny, firm, black or white seeds that are packed with healthy fiber and omega-3 fats. One ounce (28 grams) of chia seeds provides:
- Calories: 138
- Protein: 5 grams
- Fat: 9 grams
- Total carbs: 12 grams
- Fiber: 10 grams
- Net carbs: 2 grams
With about 60% of their fat content consisting of omega-3 fats, they’re an excellent plant-based source of these essential fats that offer powerful anti-inflammatory properties. Chia pudding is a popular low-carb dish made by soaking chia seeds in liquid for several hours until they take on a jelly-like texture. You can also add chia seeds to smoothies or protein shakes or use them in a keto cracker recipe to add crunch.
Macadamia Nuts: Macadamia nuts are tree nuts native to Australia. They’re very high in fat, making them perfect for the keto diet. One ounce (28 grams) of macadamia nuts contains:
Read also: The Nutritional Breakdown of Sunridge Farms Keto Almonds
- Calories: 204
- Protein: 2 grams
- Fat: 21 grams
- Total carbs: 4 grams
- Fiber: 2 grams
- Net carbs: 2 grams
Macadamia nuts are a perfect high-fat snack. You can also buy keto-friendly macadamia nut milk, butter, and flour to replace higher-carb versions of these foods.
Flax Seeds: Flax seeds are full of fiber and omega-3 fats. One ounce (28 grams) of flax seeds provides:
- Calories: 131
- Protein: 6 grams
- Fat: 9 grams
- Total carbs: 9 grams
- Fiber: 8 grams
- Net carbs: 1 gram
Flax seeds can be bought whole or as a ground meal, both of which can be added to keto-friendly baked goods, soups, smoothies, and protein shakes. Flax milk is also available as a low-carb milk alternative.
Walnuts: Walnuts are a popular type of tree nut grown and eaten worldwide. One ounce (28 grams) of walnuts contains:
- Calories: 185
- Protein: 4 grams
- Fat: 18 grams
- Total carbs: 4 grams
- Fiber: 2 grams
- Net carbs: 2 grams
Walnuts can be enjoyed as a satisfying snack or as an ingredient in keto-friendly, low-carb desserts like brownies or fudge. They also make an excellent addition to salads.
Hemp Seeds: Hemp seeds, or hemp hearts, are the seeds of the Cannabis sativa plant. They’re an excellent source of plant-based protein and healthy fats. One ounce (28 grams) of hemp seeds provides:
- Calories: 155
- Protein: 9 grams
- Fat: 14 grams
- Total carbs: 2 grams
- Fiber: 1 gram
- Net carbs: 1 gram
Hemp seeds can be used in a variety of keto-friendly recipes, as a substitute for oatmeal or grits, as a crunchy salad topping, or mixed into smoothies and protein shakes.
Hazelnuts: Hazelnuts are tree nuts with a smooth, buttery texture that makes them well-suited for desserts. One ounce (28 grams) of hazelnuts contains:
- Calories: 178
- Protein: 4 grams
- Fat: 17 grams
- Total carbs: 5 grams
- Fiber: 3 grams
- Net carbs: 2 grams
Their taste and texture make hazelnuts a perfect pairing for chocolate. Try combining hazelnuts with high-quality dark chocolate for a low-carb dessert. You can also use hazelnut flour as a keto-friendly flour alternative.
Peanuts: Peanuts are technically a legume, which means they’re more closely related to beans and lentils than other nuts on this list. However, they’re one of the most widely available nuts and a great choice for keto dieters. One ounce (28 grams) of peanuts contains:
- Calories: 164
- Protein: 7 grams
- Fat: 14 grams
- Total carbs: 6 grams
- Fiber: 2 grams
- Net carbs: 4 grams
Peanuts and peanut butter can be enjoyed as an easy snack or an addition to smoothies, protein shakes, or keto desserts. They can also be used in savory Asian-style sauces like satay sauce and add crunch to dishes like stir-fries. It may be best for your health to select unsalted peanuts and natural peanut butter without added sugar.
Sesame Seeds: Sesame seeds are a popular ingredient used around the world, most notably as a topping for baked goods like hamburger buns. They’re low in carbs and high in fat, making them a good choice for ketogenic diets. One ounce (28 grams) of sesame seeds contains:
- Calories: 160
- Protein: 5 grams
- Fat: 13 grams
- Total carbs: 7 grams
- Fiber: 5 grams
- Net carbs: 2 grams
Sesame seeds can be enjoyed as a crunchy topping for stir-fries and salads, or as an ingredient in keto crackers and breads. Tahini, a spread made from ground sesame seeds, is also a tasty, keto-friendly option.
Pine Nuts: Pine nuts are tree nuts that are best known as an ingredient in pesto, an Italian sauce made with olive oil, parmesan cheese, and basil. However, they’re extremely versatile and have a unique, earthy flavor that pairs well with many foods. They also happen to be low in carbs and high in fat. One ounce (28 grams) of pine nuts provides:
- Calories: 191
- Protein: 4 grams
- Fat: 19 grams
- Total carbs: 4 grams
- Fiber: 1 gram
- Net carbs: 3 grams
Pine nuts can be used in many dishes to add an extra level of flavor. Plus, pesto is a naturally keto-friendly sauce for meat or vegetables. These nuts can also be eaten raw or roasted as a snack.
Sunflower Seeds: Sunflower seeds are a popular, high-fat snack that can make an excellent addition to your keto diet. One ounce (28 grams) of shelled sunflower seeds contains:
- Calories: 164
- Protein: 6 grams
- Fat: 14 grams
- Total carbs: 6 grams
- Fiber: 2 grams
- Net carbs: 4 grams
Sunflower seeds are mostly eaten by themselves as a snack but also make a great salad topping. In addition, you can buy sunflower seed butter at most grocery stores. As with peanuts, it’s best to opt for unsalted varieties.
Nuts to Limit or Avoid on Keto
While many nuts are keto-friendly, some are higher in carbohydrates and should be consumed in moderation or avoided:
Cashews: Take a pass on these C-shaped nuts when you’re on the keto diet. “Just 60 cashews are equal to the daily carb limit of 20 grams per day on keto,” Even if you have a fraction of that, you’re still investing a hefty amount of your allotted daily carbs in a few nuts.
Pistachios: Warren recommends skipping pistachios, too. One cup of these little green nuts contains 33.4 grams of carbs, which is way over your daily carb limit.
Tips for Including Nuts in Your Keto Diet
- Portion Control: Be mindful of serving sizes to avoid exceeding your daily carb limit.
- Read Labels: Watch out for added sugars and unhealthy oils, especially in flavored nuts and nut butters.
- Choose Whole, Unprocessed Nuts: Opt for raw or roasted nuts without added salt or seasonings.
- Incorporate into Recipes: Use nut flours, nut butters, and chopped nuts in keto-friendly recipes to add flavor and texture.
Food Quality
Food quality is just as important as the amount of carbohydrates in your diet. Read labels carefully to spot hidden sugars and high-carb ingredients in packaged foods.
Other Important Considerations for Keto
- Dehydration and Electrolyte Imbalances: Can be common when starting a keto diet.
- Individual Reactions: Everyone's body reacts differently to certain foods.