Keto nuts

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

Nuts on a Keto Diet: Yay or Nay?

Health is the priority and everyone wants to be fit and healthy. Most health issues are directly or indirectly linked to what we eat. Our diet contributes a lot to what happens to us. Many dietary regimes have evolved over the timeline. But the ketogenic diet is something you cannot ignore!

Nuts And Keto Diet

This low-carb and high-fat diet is driving people nuts! The amazing weight loss results and the reversal of many chronic weight-related issues, being the reason. The diet evolved about a century ago as a treatment for a neurological disorder, epilepsy. If you are on a keto diet, you might well, have a question: Can I eat nuts on a keto diet? Are nuts keto-friendly?

The answer may not be simple. Nuts are varied and different nuts differ in nutritional value, thus carb content. If you are on a keto diet you should be able to decide what nuts to eat and what not to, based on the information given in the later section of this article. 

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! Are there any keto nuts?

If you don’t know what a keto diet is, this section is for you. If you are already on a ketogenic diet, you can skip this section and jump to the next.

Ketogenic Diet: A brief account

A ketogenic diet is a low-carb, moderate protein, and high-fat dietary lifestyle. The word Keto comes from the word ketogenesis, the name of a metabolic process in the human body. Keto Diets are a class of low-carbohydrate diets and are executed by lowering the intake of carbohydrates. Typically, it is advised to reduce the total carbohydrate intake to 50 grams per day and net carbohydrate intake to 20-30 grams per day to be on a ketogenic diet.

Total Carbs = Net Carbs + Dietary Fiber

When you reduce your carb intake, your body uses up all the blood sugar and glycogen reserves and consumes stored fats for energy. The human body has evolved very well to use fat as an energy source. Fats are metabolized into Ketones which are then used to power your body.

The Benefits of a Keto Diet

#1 Weight loss 

Your Ketogenic diet primarily utilizes your body fat as an energy source – so there are obvious weight loss benefits.

#2 Control Blood Sugar

Studies have shown that the ketogenic diet is a productive way to manage and prevent diabetes compared to low-calorie diets. A pre-diabetic or Type II diabetic should consider a ketogenic diet.

#3 Enhanced Energy 

When you give your body a more constant energy source, you will feel more energized during the day. Fats are shown to be the most active molecule to burn as fuel.

#4 Control in Cholesterol & Blood Pressure

Many studies on low-carb diets also show better improvement in blood pressure over other diets. Many individuals use the ketogenic diet today to manage the symptoms of diabetes, lower triglycerides, and lose body weight. 

People on a keto diet search for keto diet nuts or keto nuts. Here is a complete guide that will help you choose your keto diet 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. One of the best keto nuts to look for.


  • Net carbs: 2g
  • Fiber: 2g
  • Fat: 18g
  • Protein: 4g

Walnut, Photo: Pixabay

2. Almonds

Almonds are rich in fiber 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.


  • 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.


  • 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.


  • 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.


  • 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.


  • 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. Pecans are the real keto diet nuts and contain minimal carbs.


  • 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.


  • Net carbs: 8g
  • Fiber: 1g
  • Fat: 12g
  • Protein: 5g

Cashew, Photo: Pixabay

The Bottom Line

Nuts are healthy, no denying that! But what about nuts on a keto diet? Do we have keto nuts or keto-friendly nuts? While nuts are always a great choice for a healthy snack but you also need to consider the carbs. You need to get rid of those bad snacking habits and stick to low-carb nuts. In a keto diet nuts can be included! Just stick to the above guidelines and eat nuts accordingly.

If you are thinking about starting your keto regime or get to a keto diet, please give our other related articles a read. These articles will tell you the most things you need to know about the keto diet, its benefits, and probable side effects that you might face on a keto diet if you are having any related health issues.

We wish you good luck with your health regime!

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