Low-carbohydrate diets have surged in popularity over the last half-century, initially promoted for weight loss. This trend gained momentum after decades of public health focus on low-fat diets coincided with rising obesity rates. Fueled by popular diet books and claims of superior health benefits compared to standard dietary recommendations, low-carbohydrate diets have become a significant topic of interest.
Understanding Low-Carb Diets
The core rationale behind low-carbohydrate diets lies in the belief that excessive carbohydrate intake can lead to weight gain through increased insulin release and hunger stimulation. High glycemic load and the consumption of easily digestible carbohydrates are associated with adverse health effects, further driving the enthusiasm for reducing sugars and refined grains. While some reports suggest positive psychosocial effects from carbohydrate reduction, controlled trials have not consistently substantiated these claims.
However, it's crucial to note that the definition of "low-carbohydrate" varies widely, ranging from 5% to 40% of total energy intake. Diets like the Zone, Paleo, and South Beach diets represent different approaches to carbohydrate restriction, each with varying macronutrient ratios and food restrictions. Very-low-carbohydrate diets, also known as ketogenic diets, are the most restrictive, typically containing less than 50g of total carbohydrates per day.
The Ketogenic Diet and Nutritional Ketosis
The primary goal of very-low-carbohydrate diets is to induce nutritional ketosis, where the body shifts from using glucose to ketone bodies for energy. This metabolic state requires the elimination or severe restriction of legumes, fruits, starchy vegetables, and grains, replacing them with high-fat and high-protein foods. While ketosis may offer benefits such as appetite suppression, it can also lead to side effects like the "keto flu."
Nuts: A Nutritional Powerhouse for Low-Carb Diets
Nuts are nutritional powerhouses that can be easily incorporated into low-carb diets. They are known for being high in healthy fats and protein but low in carbs. Nuts also contain healthy fats and a fair amount of protein, so they’re easy to fit in when trying to hit your macros. They provide a wealth of essential nutrients, including vitamins, minerals, fiber, and antioxidants.
Read also: Guide to Nuts and Keto
Benefits of Nuts on Low-Carb Diets
- Heart Health: Nuts can lower total cholesterol and low-density lipoproteins or “bad” cholesterol.
- Weight Management: Research suggests that pecans may help with weight control. One reason is their ability to help with satiety - which means that dieters and those looking to control their weight will stay fuller, longer after they eat pecans.
- Blood Sugar Regulation: Dietary fiber, abundant in nuts, reduces blood sugar levels.
- Mood Improvement: Nuts, with their fiber and polyphenol antioxidants, feed bacteria in our guts that help us make feel-good brain chemicals.
Top Nuts for Low-Carb Eating
Most nuts can easily fit into a low carb eating plan, but some are particularly low in carbs. If you’re following stricter low carb diets like the ketogenic diet, sticking to nuts that are lower in carbs may be especially beneficial.
- Pecans: With only one gram of net carbs per ounce, pecans stand out as one of the lowest-carb nut options. Pecans are naturally low in carbohydrates…always have been, always will be. In fact, a handful of pecans (one ounce of pecans) contains only 4 grams of carbohydrates! Pecans also contain plant components with antioxidant properties, which can slow the oxidation or “rusting” of LDL (bad) cholesterol. And, a recent study has confirmed that pecans also contain plant sterols, which have been in the news recently for their cholesterol-lowering ability.
- Macadamia Nuts: Macadamia nuts are highly nutritious and make a great addition to low carb meal plans. Macadamia nuts contain just two grams of carbs per ounce. Macadamia nuts are rich in healthy fats, antioxidants, vitamins, and minerals. Including these low carb nuts in your diet may boost heart health and reduce inflammation.
- Brazil Nuts: Containing just one gram of net carbs per ounce, Brazil nuts are also an excellent source of selenium, a mineral involved in many critical bodily functions, including metabolism, reproduction, and thyroid function.
- Walnuts: Walnuts contain two grams of net carbs per ounce. Walnuts are a good source of polyphenols, which have anti-carcinogenic and anti-inflammatory effects. Walnuts are also high in healthy fats, including a plant-based source of essential omega-3 fats called alpha-linolenic acid (ALA).
- Hazelnuts: Hazelnuts are rich in heart-healthy fats, fiber, vitamin E, manganese, and vitamin K. One ounce contains just two grams of net carbs. Hazelnuts are high in L-arginine, an amino acid that’s a precursor to nitric oxide.
- Pine Nuts: Though not actually nuts, pine nuts are harvested from certain types of pine cones and contain just three grams of net carbs per ounce.
- Peanuts: Peanuts may technically be legumes, but they’re also low in carbs, with just four grams of net carbs per ounce. Peanut consumption is associated with a lower risk of cardiovascular disease, hypertension, cancer, and inflammation.
- Almonds: Almonds contain just three grams of net carbs per ounce. Almonds are a good source of protein and several other important nutrients. Studies show that eating almonds could decrease appetite and support weight loss.
- Pistachios: One ounce of pistachios has about five grams of net carbs.
- Cashews: A one-ounce serving of cashews contains eight grams of net carbs. Though they’re the nut with the highest amount of carbs on our list, they can still be enjoyed on a keto diet within reason.
Nut Butters: A Versatile Low-Carb Option
In addition to whole nuts, nut butters are naturally low in carbs and can be a delicious option for those following low carb meal plans. They provide the same nutritional benefits as whole nuts and can be used in various ways, including as a low-carb spread for fruits and crackers or added to low-carb smoothies.
Considerations for Low-Carb Diets
While low-carbohydrate diets may offer short-term benefits for weight loss and glycemic control, it's essential to consider potential drawbacks and long-term effects. These diets often lead to high saturated fat consumption, potentially increasing LDL-cholesterol and cardiovascular disease risk. Additionally, the restriction of carbohydrate-rich foods can lead to nutrient deficiencies if not carefully managed.
Research and Evidence
Recent research on low-carbohydrate diets consists largely of reviews, with fewer recent trials. Many reviews conclude that low-carbohydrate diets are effective for short-term weight loss, glycemic control, and some improvements in metabolic risk factors. However, the American Heart Association (AHA), American College of Cardiology (ACC), and the Obesity Society (TOS) state that the level of certainty of evidence for low-carbohydrate approaches to weight loss is low.
Read also: The Ultimate Guide to Keto Nuts and Seeds
Read also: An In-Depth Look at the Carnivore Diet