What Nuts Are Keto Friendly?

If you are on a keto diet, nuts can be a delicious and healthy part of your diet. Are most nuts keto-friendly? This is a thought-provoking question for most keto dieters.

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What Nuts Are Keto Friendly?
3 Min Read September 16th, 2022

Nuts, typically, are low-carb foods with high amounts of healthy fats, making them a seamless fit for a ketogenic diet. They are abundant in essential vitamins, minerals, protein, and antioxidants. Because every nut has a specific nutrition profile, some kinds are lesser in carbs compared to others.

Nuts are usually consumed as snacks or side meals. Let’s explore some of the best keto-friendly nuts which you can incorporate into your keto diet for maximum benefits.

Pili Nuts

Native to the Philippines and considered as ‘champions’ of the nut family, the pili nut is a gem of food; it is safe to consider them a nutritional powerhouse.

  • Fat: 79.6g

  • Saturated: 31.2g

  • Monounsaturated: 37.2

  • Omega-3: 0g

  • Omega-6: 7.6g

  • Protein: 10.8g

  • Net Carbs: 4.0g

Not only do pills have low carbohydrate amounts, but they also offer significant fat quantities; they are especially high in the healthy monounsaturated and saturated fats. They are a secret weapon against cardiovascular disease and the vascular system.

Brazil Nuts

Brazil nuts are large, low-carb nuts full of key nutrients. They are also one of the abundant sources of selenium, so much so that one Brazil nut delivers about 100% of the suggested daily value. Moreover, they are rich in fiber and are low in carbohydrates.

A 28 gram serving of Brazil nuts contains:

  • Total carbs: 3 grams

  • Net carbs: 1 gram

  • Percent of calories from carbs: 8%

Nutrition experts suggest that because Brazil nuts are high in selenium, it is recommended that adults keep their daily consumption to below four nuts in a day to avoid going past the upper daily limit, which is 400 micrograms (mcg).

Walnuts

Reminiscent of the human brain, walnuts are one of the most beloved nuts worldwide. Not only are walnuts low in carbohydrates, but they are also a nutritional powerhouse containing all essential B vitamins, magnesium, zinc, antioxidants, and soluble fiber.

An ounce (28 grams) of walnuts contains about:

  • Total carbs: 4 grams

  • Net carbs: 2 grams

  • Calories %age from carbs: 8%

Studies have shown that frequent consumption of walnuts has been shown to augment brain and heart health and reduce the risk of cancer while also aiding in losing weight. This is largely because of their high polyphenol content. They are an excellent plant-based source of the essential oil omega-3 fats called alpha-linolenic acid (ALA).

ALA-rich foods are associated with a lower risk of heart disease and stroke. Finally, walnuts have also been shown to regulate blood sugars in people with type-2 diabetes.

Hazelnuts

Super rich in heart-healthy fats, vitamin E, manganese, and vitamin K, hazelnuts are low in net carbs; they are a fantastic addition to your ketogenic diet. An ounce of hazelnuts contains about:

  • Total carbs: 5 grams

  • Net carbs: 2 grams

  • Calories %age from carbs: 10%

Rich in many antioxidants, hazelnuts can help fight persistent inflammation in the body. Moreover, hazelnuts are rich in L-arginine, an essential amino acid responsible for producing nitric oxide in the body.

Nitric oxide acts as a heart relaxant by mainly dilating the blood vessels, working on improving the blood flow, and lowering blood pressure in the process.

Hazelnuts are also rich in fiber and unsaturated fats, both of which are helpful for heart functioning and condition. Diets abundant in hazel huts can help decrease inflammation, lessen blood pressure and reduce unhealthy cholesterol levels.

Almonds

Low in carbs, almonds pack a fabulous and dense nutritional punch. They are a genuine superfood and are high in vitamin E, magnesium, riboflavin, copper, manganese, and phosphorus.

An ounce of almonds (or 28 grams) contains the following amounts:

  • Total carbs: 6 grams

  • Net carbs: 3 grams

  • %age of calories from carbs: 15%

Peanuts

Even though peanuts belong to the legume family, they are usually perceived as nuts. They are one of the most popular snacks in the world, and for good reason: they are high in protein and healthy fats. A 28 gram (1 ounce) serving of peanuts contains the following:

  • Total carbs: 6 grams

  • Net carbs: 4 grams

  • %age calories from carbs: 14%

Studies have demonstrated that the consumption of peanuts is linked with improved heart health and enhanced weight management.

Nut Butters

Nut butters without sugar contain the same nutritional benefits as you would get from the whole nuts. One of the most popular nut butters is organic peanut butter (without additives and sweeteners).

One tablespoon (16 grams) of peanut butter contains:

  • Total carbs: 4 grams

  • Net carbs: 3 grams

  • %age calories from carbs: 15%

The Bottom Line

Nuts are highly nutritious and low in carbs. Packed with vitamins and powerful plant-based nutrients, they can promote weight management while keeping your blood sugar levels in check. This is perfect for a keto cycle diet plan. Additionally, they are delicious treats and make for healthy snacks.

In short, most nuts are keto-friendly and an excellent addition to your diet.

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