For those embracing the ketogenic lifestyle, careful food selection is paramount. The keto diet emphasizes high fat and low carbohydrate intake. Nuts, celebrated for their rich nutrient profiles, can be a valuable addition to a keto diet. However, it's important to note that not all nuts are suitable for keto due to varying carbohydrate content. This guide will explore the best nuts for keto, focusing on those that are low in carbs yet high in fiber and healthy fats, with a special emphasis on the benefits of walnuts.
Understanding the Keto Diet
The term "keto-friendly" or "ketogenic" refers to a diet where you limit your carb intake. The goal is to gain most of your calories from proteins or fat while avoiding excessive intake of carbohydrates. This means you cut back on options like soda, pastries, white bread, and other meals loaded with carbs. The ketogenic diet involves drastically reducing carbohydrate consumption and replacing it with fat. This reduction leads to a metabolic state called ketosis, where the body starts using fat for energy instead of glucose from carbohydrates. This shift can lead to effective weight loss and has shown promise in managing certain medical conditions.
Benefits of a Keto Diet
One of the primary benefits of a keto diet is its effectiveness for people on a weight loss journey because results show in about 3-6 months. One more advantage is that it helps manage certain diseases like cancer, diabetes, epilepsy, and heart and brain complications. By utilizing stored fats as fuel, the body's fat-burning efficiency increases, aiding in shedding excess weight.
Nuts and Keto Compatibility
Nuts are some of the most tasty and versatile foods ever. You can eat them whole, enjoy nut mixes, or add them to your meals and smoothies. However, the question is, can you eat nuts on a keto diet? It depends. While there are options that are compatible with the diet, some contain higher levels of carbs, which makes them non-ketogenic. One more thing to remember is even when there are keto-friendly nuts, the last thing you want to do is to overindulge in them. Low carb nuts are infamous for being easy to snack on, and the more you eat them, the more calories you load up. That’s why serving size matters. Make sure that you eat the right portion sizes. It may be tricky to master the rules of keto and know which foods are suitable to eat. When it comes to keto-friendly nuts, the goal is to find options that have low net carbs, this means you take the total carbs and subtract the fiber.
Top Keto-Friendly Nuts
Certain nuts are keto-friendly just as long as they contain low levels of net carbs, which means the fiber content subtracts the total carbs. Since peanuts, macadamia, hazelnuts, almonds, walnuts, and pecans contain low carbs and high fiber, they are some of the best options for your keto diet. Most nuts can easily fit into a low carb eating plan, but some are particularly low in carbs.
Read also: Walnut Keto Guide
1. Pecans
Looking at the nutrient profile of pecans, it is easy to tell that they are perfect for keto. For a single serving or an ounce, there are 4 grams of carbs and 3 grams of fiber, which makes only a gram of net carbs. Peanuts for keto also contain 20 grams of healthy fats, so they support your gut and heart health.
According to research, dietary fiber has been shown to reduce blood sugar levels. Studies have also found that it improves other blood markers linked to heart disease, including high LDL cholesterol levels. One study had 56 adults with hypercholesterolemia add pecans into their diets or substitute pecans for another food with a similar amount of calories. It found that both groups experienced significantly reduced heart disease risk factors, such as LDL cholesterol and triglycerides, compared to the control group.
Pecans are low carb nuts that may help regulate blood sugar levels and reduce certain risk factors for heart disease.
2. Macadamia Nuts
Macadamia nuts for keto are exceptional, not just for their taste but also their nutritional benefits. Are you wondering why you feel full fast after eating them? It is because they contain high levels of monosaturated fats, at 21 grams. However, as for the net carbs, the 4 grams of carbs minus 2 grams of fiber in a serving makes it only 2 grams. Apart from the actual nuts, you can also buy keto-friendly macadamia nut butter and milk as great substitutes. Macadamia nuts and keto are a perfect match for a healthy, satisfying snack.
Macadamia nuts are highly nutritious and make a great addition to low carb meal plans. They contain B vitamins, magnesium, iron, copper, and manganese.
Read also: Easy Low-Carb Cheese Crackers
Total carbs: 4 gramsNet carbs: 2 gramsPercent of calories from carbs: 8%
According to researchers, foods high in monounsaturated fats benefit heart health by regulating cholesterol levels and reducing inflammation.
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.
3. Brazil Nuts
Brazil nuts are large, low carb nuts that are loaded with important nutrients. They’re also one of the best natural sources of selenium available. In fact, just one Brazil nut delivers over 100% of the recommended Daily Value. The NIH recommends that adults consume 55 mcg of selenium per day. Additionally, they’re high in fiber and low in carbs.
One ounce (28 grams) of Brazil nuts contains:Total carbs: 3 gramsNet carbs: 1 gramPercent of calories from carbs: 8%
Read also: Keto Calorie Counting: A Detailed Guide
According to research, selenium is a mineral involved in many critical bodily functions, including metabolism, reproduction, and thyroid function. One study found that Brazil nut consumption had a modest effect on oxidative stress and inflammatory markers. However, more research is needed.
Brazil nuts are low in carbs and considered one of the best natural sources of selenium, a mineral that’s essential for health.
4. Walnuts
Walnuts are some of the most popular nuts in the world. The 12 grams of proteins make them the go-to when you need a filling, tasty snack, which helps if you are on a weight-loss journey. It is impressive how they contain high levels of nutrients like iron, magnesium, B vitamins, and antioxidants. What makes them some of the best nuts for keto? They also contain 2 grams of net carbs, which means there are 2 grams of fiber and 4 grams of total carbs. Walnuts on ketogenic diet are a great choice. Walnut and keto is a beneficial combination due to their low carb content and high nutrient profile.
Walnuts are not only low in carbs but also loaded with nutrients, including B vitamins, iron, magnesium, zinc, antioxidants, and fiber.
One ounce (28 grams) of walnuts contains:Total carbs: 4 gramsNet carbs: 2 gramsPercent of calories from carbs: 8%
According to researchers, eating walnuts on a regular basis has been shown to improve heart health, reduce the risk of cancer and type 2 diabetes, and even increase life expectancy. 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). One study found that increasing dietary ALA may be linked to a 10% lower risk of heart disease, reduced LDL cholesterol, reduced blood pressure, and reduced triglycerides.
Walnuts are low in carbs and rich in heart-healthy fats. Adding walnuts to your diet may promote weight loss, protect against heart disease, and improve blood sugar management.
Keto Candied Walnuts Recipe
Keto Candied Walnuts are the perfect sweet snack. With just two simple ingredients, this crunchy candied treat is one of the best.
Ingredients:
- Walnuts
- Joy Filled Eats Sweetener
Instructions:
- Put the walnuts on a baking sheet and roast them for 7-8 minutes at 400 degrees.
- Put the sweetener into a saucepan and melt.
- Once it’s melted, toss the nuts in the sweetener and then spread it out on parchment paper. Let the nuts cool for at least 15 minutes, stirring every once in a while.
Tips:
- Use another nut - The best thing about this keto-friendly recipe is that you can change up the flavors. Adding pecans, peanuts, almonds, or other types of nuts is a fast and simple way to make something new. You can even mix and match and have different nuts combined.
- Have a sweet and salty mixture - Add a pinch of salt to the sweetener for an addictive salt and sweet flavor.
- Add extract - You can add a little bit of flavor easily to this gluten free snack by mixing in some vanilla extract.
Instructions (Detailed):
- Roast the walnuts at 400 for 7-8 minutes or until golden brown and fragrant. Set aside.
- Meanwhile, melt the sweetener in a small saucepan. You do not need to add liquid.
- Toss the nuts in the melted sweetener.
- Spread on parchment paper.
- Let cool for at least 15 minutes stirring occasionally.
5. Hazelnuts
There are so many advantages to eating hazelnuts. Besides their great taste and smooth buttery feel, which makes them excellent for desserts, they also have a wide range of nutritional benefits. They are rich in vitamin E, which is linked to reducing risks of heart disease, and omega-3s, which go a long way for metabolic health.
Hazelnuts are rich in heart-healthy fats, fiber, vitamin E, manganese, and vitamin K. They’re also low in net carbs and can be easily incorporated into a low carb diet.
One ounce (28 grams) of hazelnuts contains:Total carbs: 5 gramsNet carbs: 2 gramsPercent of calories from carbs: 10%
Hazelnuts are high in L-arginine, an amino acid that’s a precursor to nitric oxide. According to research, nitric oxide is a molecule that promotes heart health by improving blood flow and lowering blood pressure. Hazelnuts are also rich in fiber and monounsaturated fats, both of which are beneficial for heart health.
Hazelnuts are an excellent source of antioxidants and contain heart-healthy nutrients like L-arginine, fiber, and unsaturated fats.
6. Pine Nuts
Sourced from the cones of pine trees, pine nuts have a distinctive flavor and buttery texture due to their high oil content. They contain vitamins E and K, magnesium, zinc, copper, and phosphorus.
One ounce (28 grams) of pine nuts contains:Total carbs: 4 gramsNet carbs: 3 gramsPercent of calories from carbs: 8%
Pine nuts contain pinolenic acid, which studies have found to have anti-inflammatory and weight-lowering properties. Try adding pine nuts to homemade trail mixes, sprinkling them on salads, toasting them, or eating them raw for a simple snack.
Pine nuts are packed with nutrients and may help support heart health and weight management.
7. Peanuts
Peanuts are popular for the keto diet, and it's not only because they are widely available. They also have incredible taste and are rich in nutrients. They are some of the best sources of plant proteins and are loaded with amino acids. What about their nutrient profile?
Though peanuts are technically legumes, they’re commonly considered nuts and often enjoyed the same way. Peanuts contain a wide array of nutrients, including folate, vitamin E, magnesium, phosphorus, zinc, and copper. They’re also an excellent source of plant-based protein, delivering 7 grams in a single serving.
One ounce (28 grams) of peanuts contains:Total carbs: 6 gramsNet carbs: 4 gramsPercent of calories from carbs: 14%
According to research, peanut consumption is associated with a lower risk of cardiovascular disease, hypertension, cancer, and inflammation. Studies have shown that eating peanuts may benefit weight management. However, more research is needed. Since they’re high in protein and have a pleasant, mild taste, peanuts make an excellent and filling ingredient that can be paired with various healthy foods.
Peanuts are high in protein, vitamins, minerals, and antioxidants. Eating peanuts may benefit heart health and promote weight management.
8. Almonds
Almonds for keto are also recommended in nut form and related products like almond milk, flour and butter. The best part is almonds are linked to various health benefits, like reducing the risk of heart disease and diabetes. They are rich in fiber, magnesium, copper, and vitamin E, and thanks to their high levels of fiber, they go a long way in supporting your digestive health.
Almonds are low carb nuts that pack a powerful nutritional punch. They contain vitamin E, magnesium, riboflavin, copper, phosphorus, and manganese.
One ounce (28 grams) of almonds contains:Total carbs: 6 gramsNet carbs: 3 gramsPercent of calories from carbs: 15%
They are also high in protein, delivering 6 grams per serving. Research has shown that a diet rich in almonds promotes weight management and protects against diabetes, obesity, and cardiovascular disease. Whole almonds pair well with a variety of foods and are a convenient option for snacking on the go. Additionally, almonds can be used to make other low carb ingredients. For example, almond flour is a popular substitute for traditional all-purpose flour and can be used to create lower carb versions of recipes like pancakes, muffins, and crackers.
Almonds are a good source of protein and several other important nutrients. Studies show that eating almonds could decrease appetite and support weight loss.
9. Nut Butters
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. Almond butter, for example, is a versatile and nutritious ingredient made by grinding almonds into a paste.
Total carbs: 3 gramsNet carbs: 1 gramPercent of calories from carbs: 12%
Natural peanut butter is another option that works well on a low carb diet.
Total carbs: 4 gramsNet carbs: 3 gramsPercent of calories from carbs: 15%
Natural nut butters lack added ingredients, like sugar. They provide the same nutritional benefits as whole nuts, but they can also be used in different ways, including as a low carb spread for fruits and crackers. Nut butters can also be added to low carb smoothies to provide a boost of protein and heart-healthy fats.
Nut butter is a convenient, nutritious, low carb ingredient that can be added to a variety of tasty recipes.