BEST NUTS FOR KETO DIET: A GUIDE TO THE HEALTHIEST LOW-CARB NUTS

If you are on a keto diet, you should carefully select foods that are high in fats and low in carbohydrates. Nuts for low-carb diet are rich in nutrient content and can be an excellent addition to your. However, not all nuts are keto-friendly due to their carb content. In this guide you will find the best nuts for keto diet, focusing on those that are low in carbs yet high in fiber and healthy fats. This guide will help you choose the best nuts to for low-carb diet while enjoying their delicious, crunchy benefits.

What Is a Keto-Friendly Diet? 

The term “keto-friendly” or “ketogenic” refers to a diet where you  limit your carb intake. The goal is to gain most of your calories from proteins or fat while avoiding excessive intake of carbohydrates. This means you cut back on options like soda, pastries, white bread, and other meals loaded with carbs. When your body goes into ketosis, it must adjust to avoid getting all its energy from carbohydrates or glucose and instead turn to break down fat. 

What are the benefits of a keto diet? You may ask. It is effective for people on a weight loss journey because results show in about 3-6 months. One more advantage is that it helps manage certain diseases like cancer, diabetes, epilepsy, and heart and brain complications. With the right resources, leading a keto-friendly lifestyle is not that complicated. If you love nuts, you will be glad to know that there are low carb nuts, perfect for a keto diet.

How to Choose Keto-Friendly Nuts 

Nuts are some of the most tasty and versatile foods ever. You can eat them whole,  enjoy nut mixes, or add them to your meals and smoothies. However, the question is, can you eat nuts on a keto diet? It depends. While there are options that are compatible with the diet, some contain higher levels of carbs, which makes them non-ketogenic. You want to look for options that feature more fiber, healthy fats, and a fair level of protein; this way, you are sure that the carbohydrate levels are low. 

One more thing to remember is even when there are keto-friendly nuts, the last thing you want to do is to overindulge in them. Low carb nuts are infamous for being easy to snack on, and the more you eat them, the more calories you load up. That’s why serving size matters. Make sure that you eat the  right portion sizes. You should only eat a tiny handful or approximately a single ounce, or better yet, bring out your kitchen scale to be sure.

Top 6 Nuts for Keto Diet 

It may be tricky to master the rules of keto and know which foods are suitable to eat. When it comes to keto-friendly nuts, the goal is to find options that have low net carbs, this means you take the total carbs and subtract the fiber. To guide you in making the right choice, here are the top 6 best nuts for keto diet. Use our keto nut list to choose the right nuts and stay in ketosis. 

Pecans 

Looking at the nutrient profile of  pecans, it is easy to tell that they are perfect for keto. For a single serving or an ounce, there are 4 grams of carbs and 3 grams of fiber, which makes only a gram of net carbs. Peanuts for keto also contain 20 grams of healthy fats, so they support your gut and heart health. You can add them to your diet by eating them whole or crushing them and including them in your meals.

Macadamia Nuts 

Macadamia nuts for keto are exceptional, not just for their taste but also their nutritional benefits. Are you wondering why you feel full fast after eating them? It is because they contain high levels of monosaturated fats, at 21 grams. However, as for the net carbs, the 4 grams of carbs minus 2 grams of fiber in a serving makes it only 2 grams. Apart from the actual nuts, you can also buy keto-friendly macadamia nut butter and milk as great substitutes. Macadamia nuts and keto are a perfect match for a healthy, satisfying snack. Including keto diet macadamia nuts in your meal plan can help you stay on track while enjoying their delicious flavor.

Hazelnuts 

There are so many advantages to eating  hazelnuts. Besides their great taste and smooth buttery feel, which makes them excellent for desserts, they also have a wide range of nutritional benefits. They are rich in vitamin E, which is linked to reducing risks of heart disease, and omega-3s, which go a long way for metabolic health. On the other hand, in matters of nutrient profile, hazelnuts boast only 2 grams of net carbs since they contain 5 grams of total carbs and 3 grams of fiber, which makes them one of the best nuts for keto diet.

Walnuts 

Walnuts are some of the most popular nuts in the world. The 12 grams of proteins make them the go-to when you need a filling, tasty snack, which helps if you are on a weight-loss journey. It is impressive how they contain high levels of nutrients like iron, magnesium, B vitamins, and antioxidants. What makes them some of the best nuts for keto? They also contain 2 grams of net carbs, which means there are 2 grams of fiber and 4 grams of total carbs. Walnuts on ketogenic diet are a great choice. Walnut and keto is a beneficial combination due to their low carb content and high nutrient profile. Indeed, walnut good for keto diets because of their impressive nutritional benefits and low net carbs.

Almonds 

Almonds for keto are also recommended in nut form and related products like almond milk, flour, and butter. The best part is almonds are linked to various health benefits, like reducing the risk of heart disease and diabetes. They are rich in fiber, magnesium, copper, and vitamin E, and thanks to their high levels of fiber, they go a long way in supporting your digestive health. The nutrient profile makes almond in keto diet an excellent option because it contains only 2 grams of net carbs, which is a perfect choice for keto-friendly nuts.

Peanuts

Peanuts are popular for the keto diet, and it's not only because they are widely available. They also have incredible taste and are rich in nutrients. They are some of the best sources of plant proteins and are loaded with amino acids. What about their nutrient profile? With 6 grams of total carbs and 2 grams of fiber, they contain only 4 grams of net carbs, which makes them great nuts for the keto diet.

Conclusion 

Certain nuts are keto-friendly just as long as they contain low levels of net carbs, which means the fiber content subtracts the total carbs. Since peanuts, macadamia, hazelnuts, almonds, walnuts, and pecans contain low carbs and high fiber, they are some of the best options for your keto diet. However, remember to consume them in small portions or risk overindulging.