Unlock Keto Success: The Ultimate Guide to Low-Carb Nuts for Perfect Snacking

For those following a ketogenic (keto) diet, nuts can be a delicious and convenient snack option. However, not all nuts are created equal when it comes to carbohydrate content. This article provides a comprehensive guide to incorporating nuts into your keto meal plan, highlighting the best low-carb choices and offering tips for mindful consumption.

Understanding the Keto Diet and Net Carbs

The keto diet is a high-fat, very low-carb eating plan designed to shift the body's primary fuel source from glucose to fat. This metabolic state, called ketosis, can promote weight loss and offer other potential health benefits.

On a keto diet, tracking carbohydrate intake is crucial. Many keto dieters focus on "net carbs," which are calculated by subtracting the grams of fiber from the total grams of carbohydrates in a food. Fiber is a type of carbohydrate that the body doesn't fully digest, so it has a minimal impact on blood sugar levels and ketosis.

Why Nuts Can Be a Keto-Friendly Choice

Nuts are known for being high in healthy fats and protein, but low in carbs, making them a potentially good fit for a keto diet. They also provide essential nutrients like magnesium, selenium, vitamin E, and manganese.

Magnesium: Influences stress, sleep, energy production, and protein synthesis.
Selenium: Acts as an antioxidant and can strengthen the immune system.
Vitamin E: An antioxidant.
Manganese: An essential mineral.

Nuts are perfect for on-the-go eating, making them great keto snacks.

The Best Keto Nuts: A Detailed Look

Here's a breakdown of some of the best low-carb nuts to enjoy on a keto diet:

Pecans: Pecans contain the least amount of carbs out of all nuts, with only one ounce of pecans containing just one gram of net carbs. A one-ounce serving of pecans contains 2 grams of net carbs, 20 grams of total fat, and 3 grams of protein. Additionally, pecans are a good source of oleic acid, the main heart-healthy fat that’s in olive oil. 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.
Brazil Nuts: With just one gram of net carbs per ounce, Brazil nuts are one of the best nuts you can eat on a keto diet. 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. One ounce (28 grams) of Brazil nuts contains: Total carbs: 3 grams, Total net carbs: 1 gram, Percent of calories from carbs: 8%. 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.
Macadamia Nuts: Macadamia nuts contain just two grams of net carbs per ounce. Macadamia nuts are highly nutritious and make a great addition to low carb meal plans. They contain B vitamins, magnesium, iron, copper, and manganese. Total carbs: 4 grams, Total net carbs: 2 grams, Percent 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. Studies have also shown that eating tree nuts such as macadamia nuts can lower total cholesterol and low-density lipoproteins or “bad” cholesterol.
Walnuts: Walnuts contain two grams of net carbs per ounce. 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 grams, Total net carbs: 2 grams, Percent 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.
Hazelnuts: Hazelnuts are rich in heart-healthy fats, fiber, and vitamin E. One ounce contains just two grams of net carbs. 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 grams, Total net carbs: 2 grams, Percent 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.
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. 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 grams, Total net carbs: 3 grams, Percent 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.
Almonds: Almonds contain just three grams of net carbs per ounce. 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 grams, Total net carbs: 3 grams, Percent 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. Almonds are versatile and widely available low-carb nuts. They are a healthy and tasty addition to your keto diet. Almonds contain healthy fats, vitamin E, minerals like magnesium and copper, and antioxidants. In particular, raw and roasted almonds are great, keto-friendly snacks. Meanwhile, keto-friendly almond flour can be a great substitute for high-carb flour.
Peanuts: Peanuts may technically be legumes, but they’re also low in carbs, with just four grams of net carbs per ounce. 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 grams, Total net carbs: 4 grams, Percent 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.

Nuts to Enjoy in Moderation on Keto

While the nuts listed above are excellent low-carb options, some nuts are higher in carbohydrates and should be consumed in moderation on a keto diet:

Pistachios: One ounce of pistachios has about five grams of net carbs. Pistachios may also be a good choice for weight loss, especially if you buy them with the shell on.
Cashews: A one-ounce serving of cashews contains eight grams of net carbs. However, cashews are a good source of magnesium and iron and are an overall healthy snack as long as you eat them in moderation. 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 on Keto

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 grams, Total net carbs: 1 gram, Percent of calories from carbs: 12%. Natural peanut butter is another option that works well on a low carb diet. Total carbs: 4 grams, Total net carbs: 3 grams, Percent 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.

Tips for Enjoying Nuts on Keto

Portion Control: Nuts are calorie-dense, making it easy to overeat them, especially when they’re roasted and salted. Measure out a serving size before you start snacking to avoid exceeding your carb and calorie goals.
Read Labels Carefully: When buying nuts or nut butter, check the nutrition label for added sugars or other high-carb ingredients. Opt for unsalted and unflavored varieties whenever possible.
Consider Nut Flours: Almond flour can be a great substitute for high-carb flour.
Combine with Other Keto-Friendly Foods: Pair nuts with other low-carb foods like cheese, vegetables, or avocado for a more satisfying and balanced snack.

Read also: Walnut Keto Guide

Read also: Easy Low-Carb Cheese Crackers

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