Nuts on a Keto Diet: Yay or Nay? Leave a comment

Nuts on a Keto Diet: Yay or Nay?

Nuts are nutritious but you should know exactly what kind of nuts you should consume on a Ketogenic Diet. You cannot go nuts with nuts on a Keto Diet.

Here is a complete guide that will help you choose nuts for a Ketogenic Diet:


1. Walnuts

Walnuts are lower in calories and contain 65% of polyunsaturated fat. They are also great for boosting brain functioning.

Macros:

  • Net carbs: 2g
  • Fiber: 2g
  • Fat: 18g
  • Protein: 4g
Walnut, Photo: Pixabay

2. Almonds

Almonds are rich in fibre as well as unsaturated fatty acids, both of which lower bad(LDL) cholesterol. They are also high in the antioxidant Vitamin E, which is good for healthy skin.

Macros:

  • Net carbs: 3g
  • Fiber: 3g
  • Fat: 14g
  • Protein: 6g
Almonds, Photo: Pixabay

3. Peanuts

Peanuts contain 50% of monounsaturated fat. They are the best sources of vitamin E, niacin, folate, magnesium, and choline.

Macros:

  • Net carbs: 2g
  • Fiber: 2g
  • Fat: 14g
  • Protein: 7g
Peanuts, Photo: Pixabay

4. Macadamia nuts

Macadamia nuts are dense in healthy fats and a good source of B vitamins, iron, manganese, and zinc.

Macros:

  • Net carbs: 2g
  • Fiber: 2g
  • Fat: 21g
  • Protein: 21g
Macadamia Nuts, Photo: Pixabay

5. Brazil nuts

Brazil nuts have selenium content and are famous as an antioxidant for protecting against cancer. However, consumption of too much brazil nuts can lead to selenium toxicity which causes nausea, vomiting, and brittle hair and nails.

Macros:

  • Net carbs: 1g
  • Fiber: 2g
  • Fat: 19g
  • Protein: 4g
Brazil Nuts, Photo: Pixabay

6. Pistachios

Pistachios are high in carbs and should be avoided on a ketogenic diet. If you are trying to lose weight or reverse your diabetes, be careful with these nuts.

Macros:

  • Net carbs: 5g
  • Fiber: 3g
  • Fat: 12g
  • Protein: 6g
Pistachios, Photo: Pixabay

7. Pecans

Pecans are a powerhouse of vitamins and minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium,  and offer some wonderful health benefits. They are healthy low carb nuts and help in reducing the risk of heart disease.

Macros:

  • Net carbs: 1g
  • Fiber: 3g
  • Fat: 20g
  • Protein: 3g
Pecan, Photo: Pixabay

8. Cashews

Cashews contain healthy monounsaturated fats and keep your heart healthy. It is perfectly okay to eat cashews on a Ketogenic diet but it should be in moderation.

Macros:

  • Net carbs: 8g
  • Fiber: 1g
  • Fat: 12g
  • Protein: 5g
Cashew, Photo: Pixabay

The Bottom Line

While nuts are always a great choice for a healthy snack but you also need to consider the carbs. Stick to the above guidelines and eat nuts accordingly.

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