Nuts are notoriously delicious snack foods, and they make a delicious addition to many home-cooked recipes. While keto-friendly snacks like grilled cheese chips and turkey rolls are delicious, you can also make healthy snacks with a handful of low-carb nuts.
Keep in mind that not all nuts are low-carb or keto-friendly. Luckily, we’ve put together a list of our favorite (and not-so-favorite) nuts for the ketogenic diet.
Why Keto Restricts Carbs?
In order for your body to enter a state of ketosis, it needs to stop getting all of its energy from glucose, which comes from carbohydrates. The goal is to convert fat molecules into ketone bodies for energy, but if there are enough carbohydrates in the body’s system, it will choose to use glucose instead of making ketone bodies.That’s why ketogenic diets usually allow 20 to 50 grams carbohydrates per day.
For ketosis to work, the liver needs to break down fats into ketones and start the ketosis process. Within two to four days, your body will have a new source of energy!
Find out what’s keto-friendly and what’s not.This is why it is possible to access Ketogenic products and resource It can be easier to stick to the diet long-term. Having low-carb nuts on hand can help you avoid reaching for old favorites.
Which nuts are not suitable for keto?
While most nuts are in the ketogenic safe zone, some fail the test even though they have other nutritional benefits.
cashew
Cashews are delicious but deceiving, with about 18 grams of carbohydrates per 100 grams of cashews. So, while a cashew or two probably won’t hurt, a whole serving of cashews shouldn’t be a staple of your daily meals.
pistachio
One cup of pistachios can easily contain over 25 grams of carbs, which is ridiculously high! And don’t even get us started on the pistachio ice cream. If you must eat pistachios, eat them sparingly and eat them straight from the shell.
pine nuts
One ounce of pine nuts contains four grams of carbohydrates, one gram of sugar and nearly 200 calories. While it’s not the worst choice, you may want to swap out the pine nuts for a more ketogenic-friendly option.
chestnut
oops! With 28 grams per 100 grams, it’s usually best to avoid ketogenic chestnuts altogether. Instead, opt for other low-carb nuts or other snacks entirely.
What are keto-friendly low-carb nuts?
We know it takes some time to get used to the keto rules. That’s why we’ve put together this list of Dr. Kellyann-approved nuts for those following a ketogenic diet.
walnut
North America’s treasure and best choice, pecans are high in good fats and very low in carbohydrates at 4 grams per serving.Because of their monounsaturated and polyunsaturated fat content, pecans are also great for supporting Metabolism and Heart Health.
As a bonus, pecans are also an excellent source of fiber, which can support digestive health and the immune system. You can also expect good amounts of vitamins E, B6, magnesium, phosphorus and zinc.
brazil nuts
As the name suggests, Brazil nuts come from South America and have a unique taste that distinguishes them from other nuts. Like pecans, they are high in healthy fats and nutrients. With 19 grams of fat and 4 grams of protein per serving, they help keep you feeling fuller longer.
Brazil nuts also contain selenium, a mineral that supports thyroid and overall immune system health. One Brazil nut contains enough selenium to meet your daily requirement (which makes sense, since they’re big).
They are also a great source of magnesium and vitamin E, which can help support muscle and cognitive health.
It’s important to note that Brazil nuts are high in calories, so don’t overindulge in this unique snack.
Macadamia
Macadamia nuts are an all-around tasty snack with many nutritional benefits. In addition to being a great source of fiber, vitamin E, and magnesium, many people feel fuller for longer when consuming macadamia nuts as a snack. That’s because they’re high in monounsaturated fat.
One ounce (10 to 12) of macadamia nuts contains just over two grams of protein and over 20 grams of fat.
hazelnut
Hazelnuts, while low in carbohydrates, are great as a snack. You can enjoy them straight, or grill them for a smoky flavor. There are about 12 hazelnuts per serving and only 6.5 carbs.
Not only are they a great source of plant-based protein, but hazelnuts also have a wide range of nutritional benefits.Hazelnuts contain omega-3s that support heart health, and they may also Supports Metabolic Health.
Walnut
With 12 grams of protein per serving, walnuts are a filling snack. Even better, they only have two grams of carbohydrates per serving.
With adequate fiber, they can also support overall digestive health At the same time almost no cholesterol.
Remember, treats like candied walnuts should only be enjoyed occasionally as a dessert, since the added sugar and other ingredients can disrupt your ketogenic process.
almond
In ¼ cup of almonds (raw or roasted), you can expect about 7 grams of carbohydrates. Almonds can also be easily incorporated into keto-friendly recipes, such as energy balls and mixed nuts.
Almonds are also filling, so you can use them to help beat cravings for ultra-processed carbohydrates.
sunflower seeds
although not technically Nuts, sunflower seeds have many of the same benefits as the other nuts we mentioned. Sunflower seeds are considered a superfood because they are high in healthy fats and protein. They are also rich in magnesium, vitamin E, folic acid and iron.
Sprouted sunflower seeds may have additional benefits, such as better nutrient absorptionA serving of sunflower seeds has 29 grams of protein, but remember, they also have the same amount of carbohydrates — so don’t overdo it.
What other low-carb snacks does Keto have?
We’re guessing you don’t want your snacks to be limited to nuts — and that’s fair enough. Thankfully, there are plenty of other low-carb snacks you can use to keep things interesting.
bone broth
Bone broth has always been around and is often used as a base for soups and stews (although we prefer drinking it straight from the cup). Our ancestors knew bone broth was a successful snack, and we continue to refine it in the modern day with delicious flavors and recipes.
If your lifestyle is too busy to spend hours on a pot of soup, consider Dr. Kellyann’s bone broth.
protein bars
There are many protein bar options on the market, but not all are created equal.To avoid overly processed ingredients, you can make your own at home or find Ketogenic Protein Bars Contains no additives.
hard boiled eggs
While there are plenty of ways to enjoy eggs on keto, hard-boiled eggs are a delicious and quick snack that you can easily pair with other delicious meals. They can be enjoyed on their own or seasoned with salt or pepper. You can even enjoy deviled eggs while on keto!
avocado
Avocado slices with salt make an excellent snack. It’s high in healthy fats and also keeps you feeling full. You can also slice it up and put it on top of some tomato toast for a low carb avocado toast.
berry
Many fruits are high in carbohydrates, but berries are a lovely exception. Enjoy raspberries, strawberries, blueberries, and blackberries on their own, in a fruit mixing bowl, or as a dip with Greek yogurt or heavy cream.
olives
No preparation required! Enjoy an olive with a slice of cheese, cold cuts and nuts for a mini charcuterie board.
cheese
When eaten in moderation, cheese can be a delicious low-carb snack. Enjoy the slice with olives or cold cuts, or as a slice on its own. The options are endless!
vegetable
Carrots, celery, cucumbers, peppers, and other low-carb veggies make delicious and refreshing snacks. Serve them with cream cheese or a low-carb dip for a delicious everyday snack.
Beef jerky
Packed with protein, beef jerky is perfect for on-the-go and comes in a variety of delicious options. Just be sure to check your ingredient list, as beef jerky can sometimes contain hidden sugars.
dark chocolate
You probably didn’t expect chocolate to be on the list, did you?The purest chocolate (free of all sugar and milk) can actually few health benefits Enjoy in moderation. Plus, it’s a great low-carb snack.
the bottom line
Not all nuts are suitable for a ketogenic diet, but nuts such as almonds, walnuts, Brazil nuts, macadamia nuts, hazelnuts, almonds and pecans are great low-carb snack options. Sunflower seeds also have properties similar to many low-carb nuts.
However, not all nuts qualify. It’s usually best to avoid cashews, pine nuts, pistachios, and keto chestnuts because they’re high in carbohydrates and calories.
If you’re looking for more inspiration for your ketogenic diet, check out Dr. Kellyann’s Keto recipes。 We also have many keto-friendly products, from smoothies to bone broth to shakes. After all, being on a diet doesn’t mean you can’t enjoy every meal.
source:
Dark Chocolate: A Source of Nutrition | Harvard School of Public Health
Nuts and the Heart: Eating Nuts for Heart Health | Mayo Clinic
