Can You Eat Nuts on Keto?
Nuts on keto diets can be a huge help. Eating enough fat on a keto diet can be challenging, but you don’t want to eat too many carbs.
We all know that eating more fat is good for you, but it can be hard to stick with this way of eating if you’re not in love with the taste of fatty foods.
Nuts are an easy way to get your fats on a keto diet without going overboard on carbs. Most nuts have less than 5 grams of net carbs per serving, and they also provide protein and fiber, which will help keep you feeling full longer. While following a ketogenic diet, macadamia nuts, almonds, walnuts, brazil nuts, and pecans are all great choices in moderation.
Keto is a low-carb diet that emphasizes high fat and moderate protein intake. Many people find that it helps with weight loss and stabilizing blood sugar levels. Starchy foods are not recommended because they can contain too many carbs (and turn your body into a sugar-burning machine). But if you’re following a strict ketogenic diet, there are some exceptions to this rule: macadamia nuts, almonds, walnuts, brazil nuts, and pecans all have less than 5 grams of net carbs per serving. These can be eaten in moderation while being successful with keto.
It’s also important to check that your brand does not contain added sugar or other ingredients that affect blood sugar, like maltodextrin (a common ingredient in many low-carb products).
The net-carb count is what matters, not the total carb count. Some nuts have more carbs than others, but this can be balanced by managing portion control and tracking your keto macros.
Popular nuts on keto diets
2 net carbs and 236 calories per quarter cup of Macadamia Nuts
2.6g protein and 25.1 grams of fat
Macadamia nuts are usually sold raw and unsalted. They have a rich buttery taste that makes them ideal for snacking or baking. Macadamia nuts are also one of the best sources of monounsaturated fats, which help with cholesterol levels. For this reason, they are sometimes called “the good fat.” They are popular on Keto because they have positive health benefits and taste great. Macadamia nuts can found in many keto dieters’ pantries as an excellent source of good fat to enjoy!
If you have pets make sure to keep Macadamia nuts put away safely. Macadamia nuts are toxic to dogs and can cause a severe illness or even death. So like with other keto friendly foods containing xylitol, you’ll need to keep a close eye around four-legged friends.
Macadamia nuts are also relatively low in protein compared to other nuts, but they also have various other nutrients, including magnesium and iron. Magnesium is good for hair and nail growth, while iron helps with energy-boosting red blood cells. Macadamia nuts are also a good source of copper, which helps fight off inflammation and regulate blood sugar levels.
3.2 net carbs and 207 calories per quarter cup of Almonds
7.6g protein and 17.8 grams of fat
Almonds are the most common type of nut used for weight loss. These are the most popular type of nuts and can be eaten raw or roasted. This is because they contain a lot of fiber and healthy fats. They also don’t have as much protein as other nuts, so you can eat more without worrying about going over your daily fat and carb limit. As a whole, these are some of the most popular types of nuts, both raw and roasted.
Almonds are high in fiber, magnesium, and calcium. They also don’t have as much protein as other nuts but are a good source of Potassium and Vitamin B6, which can be a consideration depending on your keto macros. They also contain the mineral zinc, which is essential for hormone production.
Almonds are a great snack to take on the go because they easily fit into your purse or bag, and one serving is only about 23 almonds.
They are also very versatile and can be added to almost any meal or recipe. For example, almonds can be turned into almond butter by simply adding water and blending or paired with dried fruits and honey for a healthy trail mix.
2 grams net carbs and 191 calories per quarter cup of Walnuts
4.5g protein and 19.1g of fat
Walnuts are actually not a “true” nut – they’re really the seeds of the walnut tree. Walnuts have one of the highest levels of alpha-linolenic acid, an essential omega-3 fatty acid that’s good for brain health. They also contain other antioxidants such as resveratrol which is known for preventing cancer and controlling diabetes.
They are one of the more versatile nuts; walnuts can be added to cereals, oatmeal, or eaten raw. They’re also delicious in desserts and baked goods.
Walnuts are also rich in Vitamin E. Omega-3 fatty acids are great for brain health, decreasing depression, and preventing cancer. Walnuts have the highest amount of omega-3 per nut. Omega-6 fatty acids are what people have been told to avoid for many years now, but let’s look at the other side of the coin. The only way to produce these essential fatty acids is with omega-3 and omega-6 fats, so they are necessary for every diet.
1.4g net carbs and 219 calories per quarter cup of Brazil Nuts
4.8g protein and 22.3g of fat
Brazil nuts are native to the Amazon rainforest and are the largest of all tree nuts. They also contain high monounsaturated fats, fiber, and minerals such as selenium, essential for thyroid hormone production. Brazil nuts on keto diets can help provide essential nutrients lacking in many low carb foods.
Once again, it’s essential to eat various nuts as just one serving per day will provide you with all the essential fatty acids. With just one serving per day, you’ll also be receiving 11% of your daily magnesium requirements.
Brazil nuts are packed full of nutrients and should be eaten if possible. They also have an additional benefit; they contain selenium, a vital trace mineral for thyroid health. For those looking to add a selenium rich food into their diet, these accomplish that nicely.
Being so high in monounsaturated fats makes them an ideal choice as part of the Paleo diet and Keto. Brazil nuts are an excellent option for those eating healthier as they’re low in sugar content and high in protein and fiber.
1g net carbs and 176 calories per quarter cup of Pecans
2.4g protein and 18.4 grams of fat
Pecans come from the tree species of hickory, and it’s a type of walnut. Pecans are one of the most popular nuts and commonly found in deserts. They contain vitamin B1, magnesium, phosphorus, and potassium, and they are rich in proteins and healthy fats. Pecans are full of nutrients and antioxidants, which help prevent different diseases while also being low in sodium and cholesterol-free.
Pecans can be eaten dry roasted, or cooked in a wide variety of recipes. They contain more fiber than any other nut making them a good source for the digestive system and can help reduce blood pressure.
Use pecans when you want to add crunch to your favorite salad, or include it into a trail mix for a nice green snack that’s full of nutrition.
Pecans are suitable for Keto because they are high in fat and low in carbs, making them a perfect snack or recipe addition.