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What is a Keto Diet?
A ketogenic diet is mainly used to lose weight and control blood sugar level. It is a form of healthy diet that has gained popularity over the years.
This diet requires you to consume very low carbohydrates, moderate amount of proteins and having a very high-fat diet.
It is similar to fasting, however, you get to eat during a Keto diet. However, if you want to achieve results from this diet, you need to put your body in a metabolic state called Ketosis. In this state, your body will change from burning carbohydrates to burning the fats from your diet and body for energy instead. It is recommended to consume as little carbs as possible from 20-50 grams of carbs per day in order to achieve the state of Ketosis.
When your body turns to burning your fat, it will help in losing excess body fat without requiring you to fast. Reduction in carbs also helps to improve type 2 diabetes.
Keto Diet Foods
These are some of the foods that are Keto friendly. Seafood, Vegetables, cheese, meat, yogurt, Nuts, seeds and Berries. Nuts provide healthy unsaturated fats which is much better than saturated fats that links to heart diseases. In this article, I will share with you the types of Keto friendly nuts as well as the nuts that are not suitable for a Keto diet.
Best Nuts for Keto
The best nuts for a Keto diet is one that has the least amount of carbs. There are numerous benefits to nuts consumption but they too contain carbohydrates which could affect a Keto diet. Thus, not all nuts are recommended for this diet. I have ranked some nuts and seeds according to their carbs content per ounce.
- Pecans: 1 gram net carbs
- Brazil nuts: 1 gram net carbs
- Macadamia nuts: 2 grams net carbs
- Walnuts: 2 grams net carbs
- Hazelnuts: 2.3 grams net carbs
- Pine nuts: 2.7 grams net carbs
- Almonds: 3 grams net carbs
- Peanuts: 3 grams net carbs
- Sesame seeds: 3 grams net carbs
- Pumpkin seeds: 4 grams net carbs
- Pistachios: 5 grams net carbs
- Cashews: 8 grams net carbs
Detailed Nutritional Breakdown of Keto Nuts and Seeds
Pecans Keto (Per Ounce)
- Net carbs: 1 gram
- Calories: 196
- Protein: 3 grams
- Fat: 20 grams
- Total carbs: 4 grams
- Fiber: 3 grams
Brazil Nuts Keto (Per Ounce)
- Net carbs: 1 gram
- Calories: 185
- Protein: 4 grams
- Fat: 19 grams
- Total carbs: 3 grams
- Fiber: 2 grams
Macadamia Nuts Keto (Per Ounce)
- Net carbs: 2 grams
- Calories: 204
- Protein: 2 grams
- Fat: 21 grams
- Total carbs: 4 grams
- Fiber: 2 grams
Walnuts Keto (Per Ounce)
- Net carbs: 2 grams
- Calories: 185
- Protein: 4 grams
- Fat: 18 grams
- Total carbs: 4 grams
- Fiber: 2 grams
Hazelnuts Keto (Per Ounce)
- Net carbs: 2 grams
- Calories: 178
- Protein: 4 grams
- Fat: 17 grams
- Total carbs: 5 grams
- Fiber: 3 grams
Eat in moderation from here on.
Almonds Keto (Per Ounce)
- Net carbs: 2 grams
- Calories: 164
- Protein: 6 grams
- Fat: 14 grams
- Total carbs: 5 grams
- Fiber: 3 grams
Peanuts Keto (Per Ounce)
- Net carbs: 4 grams
- Calories: 164
- Protein: 7 grams
- Fat: 14 grams
- Total carbs: 6 grams
- Fiber: 2 grams
Sesame Seeds Keto (Per Ounce)
- Net carbs: 2 grams
- Calories: 160
- Protein: 5 grams
- Fat: 13 grams
- Total carbs: 7 grams
- Fiber: 5 grams
Sunflower Seeds Keto (Per Ounce)
- Net carbs: 4 grams
- Calories: 164
- Protein: 6 grams
- Fat: 14 grams
- Total carbs: 6 grams
- Fiber: 2 grams
Keto Diet Nuts to Consume
Pecans, Brazil nuts and Macadamia Nuts are the top three choices that contain the least amount of carbs per serving. You can still consume nuts that have higher carbs like peanuts and almonds but consume in moderation. Avoid Pistachio Nuts and Cashew Nuts as they are much higher in carbs and not recommended for a Keto diet.
Eat raw or roasted nuts but avoid nuts that have been treated with sugar or sweetener even though they may be tastier. For example, “salted caramel” and “honey roasted”.
At NutsAndSnacks.com.sg we provide different Keto Nuts that you can add to your diet. Alternatively, you can choose from two of our mixed nuts, Deluxe Natural Nuts and Natural Mixed Nuts.
Conclusion
Nuts are a good addition for a keto-friendly meal. They add flavour, variety and a crunch to your diet. Nuts and seeds contain sources of healthy fats, protein, minerals, vitamins, fiber and antioxidant.
They can be eaten alone or pair them with yogurt or cheese. Some nuts and seeds can also be grind into keto-friendly spreads and milks.
Take note that there are nuts that is not recommended for a keto diet such as Pistachio and Cashew Nuts.