Written By Sam Henselijn
Keto Friendly Nuts. When you’re on the keto diet, it’s easy to focus on all the things you can’t have. Most of your favorite treats will be automatically ruled out – but how about nuts? Well, nuts are kind of in a grey zone. In this article, we’ll explore why you should include them in your low-carb diet, and which nuts are the most keto-friendly.
Keto Friendly Nuts
Nuts deserve all the love and attention they’ve been getting these past few years… Yes, they’re calorie-rich, but the sheer amount of healthy fats, fiber, and protein they contain more than make up for it.
Even more, the protein and fats in some of these nuts could be helpful if you’re looking to lose weight. That’s because they help to curb hunger, with the low-carb aspect preventing dramatic blood-sugar spikes.
Making sure you’re getting a decent amount of fat is crucial on a keto diet. As a source of primarily unsaturated fats, nuts can be a good snack to include in your daily menu. Besides being convenient (and delicious), they’re nutrient-dense foods rich in vitamins and minerals. But not all nuts are the same… While some pack plenty of fat and are lower in carbs, others can be pretty carb heavy.
Still not convinced? Hopefully this guide will help you be better informed when selecting the right nuts to have in your diet.
5 nuts to eat on a low-carb diet
- Pecans
With a very low net carb content, pecans are an excellent choice
for a ketogenic diet. Furthermore, these nuts contain ellagic acid and beta-carotene, antioxidants that can help protect the body against cell damage. Additionally, there’s been some evidence that the high-fat content in these low carb nuts can enhance cardiovascular health.
A 1oz portion of pecans contains approximately 200 calories, 3 grams of protein, 20 grams of fat, and only one gram of carbs.
- Macadamia nuts
Macadamia nuts are one of the most keto-friendly nut, which is why they’re featured in so many keto recipes. These tree nuts are very rich in fat, making them an ideal choice for those on a low-carb diet. Macadamia nuts are high in omega-7 monounsaturated fatty acid. They’re also rich in flavonoids (antioxidant and anti-inflammation health benefits) and MCTs.
A 1oz portion of macadamias contains approximately 204 calories, 2 grams protein and 21 grams fat, and only 2 grams of net carbs.
- Brazil nuts
Brazil nuts are nutritional powerhouses and one of the richest sources of selenium. This essential mineral is often deficient in people on a keto diet. Studies have shown selenium also helps maintain a healthy immune system and the production of enzymes and hormones.
They’re also rich in antioxidants such as tocopherol, phytosterols, and squalene.
A 1oz portion of Brazil nuts contains approximately 185 calories, 4 grams protein, 19 grams fat, and just 1 gram of carbs.
- Walnuts
Walnuts have a number of health benefits. In fact, walnuts have more antioxidants than any other nut. Additionally, they are a great source of omega-3 fatty acids. Almonds also contain rare phytonutrients, such as tellimagrandin, morin, and juglone. All of which have proven antioxidant and anti-inflammatory benefits.
A 1oz portion of walnuts contains approximately 185 calories, 4 grams, protein, 18 grams fat, and 4 grams of net carbs.
- Hazelnuts
Hazelnuts are low in net carbs and can be easily included into a low carb diet. The best part is that they’re rich in heart-healthy fats, fiber, manganese, and vitamin K. They’re also an excellent source of vitamin E. Hazelnuts are full of monounsaturated fats and fiber that keep your heart healthy. A hazelnut-rich diet can help lower bad cholesterol levels, reduce blood pressure, and decrease inflammation.
A 1oz portion of hazelnuts contains approximately 178 calories, 4 grams protein, 17 grams fat and 2 grams of net carbs.
Conclusion Keto Friendly Nuts
Most nuts are relatively high in carbs. But being such a good source of fibre, it’s less concerning, since it lowers the overall carb count.
The high percentage of fibre in nuts also helps regulate blood sugars. Plus, it satisfies those hunger feelings between meals and helps avoid energy dips.
Nuts are simply the perfect snack that will help you be on your keto A-game while also providing several health benefits. Macadamia nuts, Brazil nuts, pecans, hazelnuts, and walnuts are some of the best low carb nuts that you can get.
Sam Henselijn Author’s Biography – Meet L’Orenta Nuts CEO
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