Healthy Nuts for Ketogenic Diet

The ketogenic diet typically reduces total carbohydrate intake as 20 grams a day for the maximum results. Some nuts are heavy on carbs, which makes them not so great for keto; others are pack with plenty of fats with fewer carbs, making them a good choice. Nuts contain healthy fats and a little of protein, so when trying to hit your macros, they can make a good addition to the keto diet.

The number of nuts you should eat every day. It is recommended to eat up to 20 grams of nuts in a day. Since nuts have a different number of calories, protein, vitamins, and other nutrients, you should be careful about not exceeding this amount as you are on ketosis. Many nuts and seeds are low in net carbs (total carbs minus fiber) and high in healthy fats, making them a perfect fit.  They’re also full of protein, fiber, vitamins, minerals, and antioxidants. Still, some varieties are lower in carbs than others.

Nuts add flavor, variety, and crunch to keto-friendly meals and snacks. They can be eaten alone as quick and easy snacks or added to salads, shakes, desserts, and many other recipes.

Below are the nuts that you can have on ketogenic diet:

Pecan nuts 

  • Per Day: 2.25grams
  • Calories: 196
  • Protein: 3 grams
  • Fat: 20 grams
  • Total carbs: 4 grams
  • Fiber: 3 grams
  • Net carbs: 1 gram

Pecans can be enjoyed on a keto diet as a snack or crushed and used as a crunchy, low-carb crust for fish or chicken. They’re not only low in carbs and high in fiber but also loaded with important nutrients like thiamine (vitamin B1), magnesium, phosphorus and zinc. Consuming nuts enhances satiety and increases metabolism, research has indicated that a diet comprising pecan nuts helps in losing weight

Pecans help fight heart disease and cancer as well as boost your immune system. Following the one ounce of nuts per day rule, you should be eating about 15 pecan halves.

Macadamia nuts

  • Nutritional value of : 30grams
  • Calories: 204
  • Protein: 2 grams
  • Fat: 21 grams
  • Total carbs: 4 grams
  • Fiber: 2 grams
  • Net carbs: 2 grams

Macadamia nuts are easily the most keto-friendly nut which is why you see them in so many keto recipes. They’re made up of 78% fats, Snack on 10-12 macadamia nuts, A healthy handful of macadamias is about 30g or 15 whole nuts. We should all strive to eat at least one healthy handful per day. But there’s no reason why you can’t eat more. Several studies have shown that 30g of nuts a day will provide heart-health benefits without weight gain. Despite being rich in calories, macadamia nuts may help you lose weight. This may be partly explained by their amounts of protein and fiber, two nutrients known to reduce hunger and promote feelings of fullness

Walnuts 

  • Per Day: 1-2 Pcs
  • Calories: 185
  • Protein: 4 grams
  • Fat: 18 grams
  • Total carbs: 4 grams
  • Fiber: 2 grams
  • Net carbs: 2 grams

An ounce of walnuts doesn’t even crack three grams of carbohydrates, meaning you can eat these pretty freely. A serving has nearly 17 grams of fat and 2.7 grams of carbs. This popular snack has 14 grams of fat and six grams of carbohydrates in a one-ounce serving. Walnuts are rich in vitamin E, a powerful antioxidant. The skin of walnuts is also rich in polyphenols, a type of phytonutrient that functions as an antioxidant. These antioxidants help protect the body from cellular damage. walnut consumption can lower LDL oxidation and thus reduce the likelihood of plaque build-up/formation. Walnuts are not only rich in omega-3 fatty acids, but they actually contain more than any other nut! If you’re on a ketogenic diet, butyrate might sound familiar (think beta-hydroxybutyrate. the main ketone produced within the human body).  Butyrate is a short-chain fatty acid that exhibits potent anti-inflammatory effects. In addition to improving inflammation, butyrate has also been shown to improve sleep, insulin resistance, genetic metabolic diseases, and cholesterol levels.

Brazil Nuts

  • Per Day:1-3 Pcs
  • Calories: 185
  • Protein: 4 grams
  • Fat: 19 grams
  • Total carbs: 3 grams
  • Fiber: 2 grams
  • Net carbs: 1 gram

Brazil nuts are large, low-carb nuts that are loaded with important nutrients. They’re renowned for their high concentration of selenium. Just one Brazil nut delivers over 100% of the Reference Daily Intake (RDI) Brazil nuts are nutrient dense (and energy dense), which makes them a great snack for backpacking or outdoor adventures when you want lots of calories in a compact package. Out of every nut, Brazil nuts are the richest source of selenium averaging 96 mcg per nut with some packing as much as 400 mcg per nut.

Hazel nuts 

  • Per Day: 2.3grams
  • Calories: 178
  • Protein: 4 grams
  • Fat: 17 grams
  • Total carbs: 5 grams
  • Fiber: 3 grams
  • Net carbs: 2 grams

Hazelnuts pack monounsaturated fats and fiber that keep your heart healthy. According to studies, a hazelnut-rich diet helps decrease bad cholesterol levels, reduce blood pressure, and decrease inflammation. these nuts contain an amino acid called L-arginine that is a precursor to the neurotransmitter nitric oxide. Nitric oxide helps your blood vessels to widen and relax (but you already know this if you take pre-work supplements which also aim to do this to improve the pump while lifting).

Eat them raw as a healthy snack. Enjoy them whole, sliced, or roasted too. You can coat hazelnuts with spices or chocolate to change it up.

Almonds 

  • Per Day: 2.9grams
  • Calories: 164
  • Protein: 6 grams
  • Fat: 14 grams
  • Total carbs: 5 grams
  • Fiber: 3 grams
  • Net carbs: 2 grams

Almonds can be enjoyed raw or roasted as a keto-friendly snack. You can also buy or make keto friendly almond milk or butter. In addition, almond flour is a widely used flour alternative. They can also be ground into almond flour. Their neutral flavor makes them a good substitute for high-carb flours, and almond flour can be used in many keto recipes keto bread and pizza. Almonds are a rich source of fiber that is good for your digestive system. You can add almonds to your salty and sweet dishes. You can also add them to smoothies, coleslaw, vegetable salads, and pesto. Substitute almond flour for grain flour to reduce your carb intake and get better quality fats in your diet. You can make pies, pizza dough, cakes, and tarts with almond meal.

Peanuts 

  • Per Day:3.8g
  • Calories: 164
  • Protein: 7 grams
  • Fat: 14 grams
  • Total carbs: 6 grams
  • Fiber: 2 grams
  • Net carbs: 4 grams

You can eat peanuts on keto. There’s no rule banning peanuts. But eating lots of them is not going to help you get into ketosis. If you’re using the keto diet to lose weight, you should limit your peanut (or peanut butter) intake. Peanuts are ok on keto, but there are better options out there if you’re following a low-carb diet like keto, both for weight loss and overall health purposes. Nut butters like macadamia, almond, and cashew are lower in carbs, which is important for staying in ketosis.

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