A ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.
Keto also has stricter guidelines on fats than the other diets. As a result, you’ll need to keep your daily net carb intake low enough that your body has no choice but to start burning fat for energy.
On a keto diet, less than 50 grams of carbs are recommended per day, which is about 15-20 grams per meal if you’re following a standard ketogenic diet plan.
The goal of this article is to help you pick out the best nuts that fit into a keto diet.
You’ll find all of the major nut types listed, from macadamia and pecans to almonds and brazil nuts. Read on to see which ones are best on keto.
Pistachios are high in fat and low in net carbs so they make for a good keto snack. They’re also rich in protein and fiber, so they can help you feel full longer.
Studies have shown that pistachios may help reduce the risk of cardiovascular disease and lower cholesterol levels.
However, the main benefit of pistachios is that they’re relatively low on the glycemic index (GI), which means you don’t have to worry about blood sugar spikes.
They also contain antioxidants, which can help protect your cells and fight off disease.
Macadamia nuts are one of the highest sources of healthy monounsaturated fats, which is why they’re so popular for keto.
They’re also low in carbohydrates and high in protein. As a result, macadamia nuts can help keep hunger at bay and may curb the desire to overeat.
Macadamia nuts contain numerous other nutrients beneficial for health, such as manganese, magnesium, and calcium. They also contain the necessary fats needed to absorb fat-soluble vitamins A, D, E, and K.
Because macadamia nuts contain a large amount of fat, they’re very calorically dense. As a result, they may cause weight gain unless eaten in moderation and combined with a healthy diet and exercise regimen.
These are some of the highest fat nuts out there, so you can include them in your diet to help you reach your fat macro. Just don’t overdo it as they’re also fairly high in net carbs.
Walnuts are rich in omega-3 fatty acids, which are heart-healthy and beneficial for the brain. However, walnuts have a moderate amount of carbohydrates compared to other nuts on this list, so keep your portions small.
Almonds are rich in fiber and protein. They’re also allowed on the keto diet even though they’re high in net carbs and calories, so enjoy them as you would any other nut. Just make sure to weigh the amount you’re consuming to not go over your daily carb limit.
Research has shown almonds to have numerous health benefits. These include increased blood glucose levels less than other nuts, better cholesterol control, and reduced belly fat.
Brazil nuts are a low-carb, high-fat option for keto, and they’re also good for your health.
They’re not too high in net carbs, so you can enjoy them without overdoing it.
In addition to being high in healthy fats, studies have shown that the selenium content in brazil nuts can help reduce the risk of cardiovascular disease and other illnesses.
Brazil nuts are also high in oleic acid, which is a heart-healthy monounsaturated fat. They’re also higher in protein than other nuts on this list and can help you feel full longer.
Pecans are low in net carbs so they can be enjoyed on a keto diet. However, they’re also high in fiber and protein, which makes them a good choice for people who are trying to lose weight.
One study found that eating pecans as part of a healthy diet helped reduce the risk of heart disease. Other research has shown that including pecans as part of your diet may help lower LDL cholesterol and increase HDL cholesterol levels.
There are numerous other health benefits associated with pecans. For example, their antioxidants may help fight off various diseases. Plus, they contain beta-carotene, which can help improve inflammation levels.
Cashews are another good source of protein and healthy fats. They can also help keep hunger down, in addition to being high in fiber. Cashews are also one of the lowest-calorie nuts out there, so they make for a great snack or occasional treat.
Of all protein sources, cashews are one of the most filling alternatives as it takes longer to break them down. As a result, this can help curb your appetite throughout the day and reduce overeating.
In addition to providing plenty of protein, cashews contain numerous other nutrients such as copper, manganese, vitamin K2, and phosphorus. This makes them an even more nutrient-dense food for those looking to lose weight.
Overall, cashews are a great choice for when you’re looking for healthy fats in addition to high-quality protein. Just remember that they’re also pretty high in net carbs and calories, so as with any nut (or food in general) don’t overdo it or you may stall your keto progress.
Peanuts are a good source of both unsaturated and saturated fats. For this reason, they’re often included in most ketogenic diets to help increase fat intake without overdoing it or going over the daily carb limit.
Peanut butter is another great option as it’s high in protein and healthy fats that can keep hunger at bay between meals. It’s also a much better alternative to sugary spreads like jam or jelly as long as the carb content of the brand you choose isn’t too high.
Research has shown that peanuts can help reduce the risk of heart disease as they’re high in unsaturated fats, which can lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels.
Snacking on peanuts may also aid weight loss by preventing overeating. This is because they can be more effective at reducing appetite than other types of nuts.
To summarize, there are many different types of nuts that can be eaten on keto. You just need to keep your portions small or make sure you’re getting enough protein and fat in other areas by watching out for the net carb count.
The best choice may depend upon what you want:
- Low-carb, high-fat
- Lots of fiber
- Higher protein content
- Or something with anti-cancer effects like brazil nuts.
No matter which type suits you best, research has shown they all have various benefits, such as reducing LDL cholesterol levels and controlling blood glucose levels compared to a typical high-carbohydrate diet.