Nuts on the Keto Diet: The Good and Bad Choices


Introduction

Nuts are a popular snack choice, but they can be a bit tricky when you are following a ketogenic diet. While they offer various health benefits, not all nuts are created equal when it comes to their carb content. In this article, we will explore the world of nuts in the keto diet, highlighting the good and bad choices to help you make informed decisions about including them in your low-carb lifestyle.

The Good Nuts for Keto

Macadamia Nuts are one of the best choices for keto. They are exceptionally low in carbs, high in healthy fats, and provide a useful source of monounsaturated fats that are great for heart health.

Pecans are another low-carb option. They are rich in fibre and provide essential nutrients like vitamin E and manganese.

Walnuts are not only low in carbs but also offer a good dose of omega-3 fatty acids, which have anti-inflammatory properties and can support brain health.

Hazelnuts contain a moderate amount of carbs but are high in dietary fibre, making them a suitable choice for keto. They are also a useful source of vitamin E and healthy fats.

Almonds (in moderation) While almonds are nutritious and can be included in your keto diet, be mindful of portion sizes, as they have slightly higher carb content compared to other nuts. Stick to around a 1/4 cup serving.

The Bad Nuts for Keto

Cashews are relatively high in carbohydrates compared to other nuts. A small serving can quickly add up, so it is best to enjoy them in moderation or avoid them if you are strict about carb intake.

Pistachios, like cashews, have a higher carb content than most other nuts. If you are a fan of pistachios, limit your portion size.

Peanuts Technically, peanuts are legumes, but they are often considered nuts in culinary terms. They contain more carbs than many other keto-friendly nuts, so consume them sparingly.

Chestnuts are relatively high in carbs compared to other nuts and are not typically included in a keto diet.

Best Practices for Including Nuts in Your Keto Diet

Portion Control The key to successfully incorporating nuts into your keto diet is portion control. Keep track of your serving sizes, as it is easy to overeat, which can lead to excess carb intake.

Balanced Nutritional Intake Don’t rely solely on nuts for your fat and protein intake. A balanced diet that includes a variety of keto-friendly foods is essential for overall nutrition.

Choose Raw or Dry-Roasted opt for raw or dry-roasted nuts without added oils or sugars. Some packaged nuts come with flavourings or coatings that can significantly increase their carb content.

Snack Mindfully Use nuts as a satisfying and nutritious snack or as an ingredient in keto-friendly recipes, like salads, stir-fries, or low-carb desserts.

Conclusion

Nuts can be a valuable addition to your keto diet due to their nutrient density and healthy fats. However, it is crucial to differentiate between the good and bad choices based on their carb content. The right nuts can provide a satisfying crunch and essential nutrients while helping you maintain ketosis. So, keep these guidelines in mind, and you can enjoy the goodness of nuts while staying on track with your low-carb lifestyle.


YouTube Video Nuts on Keto: Best Nuts For Ketogenic Diet Dr. Eric Berg DC




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