Written By Sam Henselijn
keto. Arguably, the goal on a low-carb diet such as the ketogenic diet is to focus on foods that are high in fat but low in carbs. Generally speaking, this means eating a lot of meat and fatty fish. However, there are plenty of other options to try! Nuts, for one, are a great and wholesome snack to include in your diet.
Nuts and the keto diet
Nuts are a healthy, delicious, and filling food that can be used in several ways. Not only are they great for snacking, they’re also perfect for garnishing dishes and your favorite low-carb recipes.
When selecting which nuts to indulge on, look for ones with a high fat content. The fat content will typically balance out the protein and carbs and make for a more rounded option.
How many nuts can I eat on keto?
While nuts are overall great to include on a keto diet, it’s important to limit your portions to a serving or two (1–2 oz.) per day. For reference, one ounce of nuts is about the size of a small handful.
Avoid nuts that have been treated and flavored with other ingredients, such as sugar and other glazes. Instead, opt for natural or dry roasted nuts. You can enjoy them as a quick and convenient snack between meals, toast and toss them into salads, soups and stews, grind them into nut butters, or even make plant-based beverages.
Which nuts can I eat on keto?
Yes, nuts are great for keto – but it’s important to understand they’re not all the same. Some nuts are definitely better than others to help you succeed on this low-carb diet. Let’s take a closer look at some popular choices.
Brazil Nuts
Brazil nuts are a great keto option as they are one of the nuts with the lowest net carbs out there. There’s another reason they stand apart from other nuts: their selenium content. Just one single nut contains over 100% of your RDV for selenium. This trace mineral is needed for many physiological functions, notably the proper function of the thyroid. Warning: a high selenium content also means you shouldn’t eat too many of them. Having more than two or three ounces of Brazil nuts a day could lead to selenium toxicity.
Nutrition Facts
Serving size: 1 ounce
Calories: 185
Fiber: 2 grams
Fat: 19 grams
Protein: 4 grams
Net Carbs: 1 gram per ounce serving
Macadamia Nuts
Clocking in at just 5 grams of carbs per hundred grams, macadamia nuts are a great option for those on keto. They’re also incredibly high in fat, and a very high-quality type of fat at that. Macadamia’s fat is mostly monounsaturated fat, the heart-healthy type of fat that can help lower the risk of heart disease and type 2 diabetes.
Nutrition Facts
Serving size: 1 ounce
Calories: 190
Fiber: 2 grams
Fat: 15 grams
Protein: 2 grams
Net Carbs: 2 grams per ounce serving
Pistachios
Pistachios are much higher in carbs than most nuts. However, they can still be a part of your keto diet when eaten in moderation. Pistachios are a natural source of vitamin B6, a fat-metabolizing B vitamin that keeps cells energized. They also contain a decent amount of magnesium, a crucial electrolyte that keeps cells relaxed.
Nutrition Facts
Serving size: 1 ounce
Calories: 160
Fiber: 2.9 grams
Fat: 13 grams
Protein: 6 grams
Net Carbs: 5.8g net carbs per ounce serving
Cashews
Although a delicious tasting – and otherwise very healthy – nut, cashews are certainly not the best option for those following a keto diet. With 22 grams of carbs, that’s simply too high to maintain a state of ketosis. So while most nuts are great for low-carb diets, you may wish to avoid cashews.
Nutrition Facts
Serving size: 1 ounce
Calories: 157
Fiber: 0.9 grams
Fat: 12 grams
Protein: 5 grams
Net Carbs: 8.4g net carbs per ounce serving
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