Health & Wellness

Nuts to Eat in Keto Diet

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Among the recent trends of healthy diets, Keto diet has been one of the most popular diets followed my many. From celebrities to commoners and fitness freaks, it has been a common buzzword. The actual term of the diet being ‘Ketogenic diet’, the intention is to lower the carbs in body thereby increasing the fats. Post following the diet for the specified duration, one attains a state termed as ‘ketosis’.

Ketosis is a state where one’s body becomes short of adequate carbs to be used by cells to produce necessary energy. This way, the cells commence burning fats in order to produce energy which is how people get rid of fat through this diet.

In order to be a stern keto follower, you must have absolute knowledge of your diet. Keto meals are not difficult to plan and follow so preparing a diet chart would be adequate to be punctual enough.

Most of us are extremely fond of snacks however considering the diet, the varieties get confined. To deal with people’s cravings, keto diet also consists of nuts as an integral part which can surely compensate one’s snack needs. Considering their fat content and low carbs, we have listed down a few nuts to be consumed as a part of the diet.

Not to forget, nuts are a great option for snacks. Some people go for salted and sugared snacks including potato chips, fried or deep fried foods. So, next time when you are looking for snack options, it will be much better to go for nuts which are gifted with both taste and health.

Nuts to be Eaten on Keto

Here are list of some nuts that will help you prepare you keto snack programs.

1. Brazil Nuts

Brazil nuts are well known tree nuts grown in South America. Brazil nuts are a rich source of selenium. Selenium is an essential mineral of the body that helps in the process of synthesis of protein and reproduction.
As per researches, even a single nut consists of adequate selenium which is more than the 100% of our daily value. This is why it is also said to keep a balance in it’s consumption as high selenium content can prove to have adverse effects.

Components in one ounce of Brazil nuts

  • Protein: 4 grams
  • Calories: 185
  • Fat: 19 grams
  • Fiber: 2 grams
  • Total carbs: 3 grams
  • Net carbs: 1 gram

2. Macadamia Nuts

Macadamia nuts hail from Australia. These nuts are highly rich in fats which is why it serves to be an ideal keto nut. Besides, it also helps improve cholesterol levels. This can be a great keto snack that will help you gain adequate fat thus fulfilling the energy needs of your body.

One ounce of macadamia nuts consist of

  • Protein: 2 grams
  • Calories: 204
  • Fat: 21 grams
  • Fiber: 2 grams
  • Total carbs: 4 grams
  • Net carbs: 2 grams

3. Flaxseeds

Being a rich source of omega-3 fatty acids, it helps against skin spots and fine lines. The anti inflammatory properties keep skin away from irritation and redness. They also keep skin hydrated and promote weight loss.

Flaxseeds can even serve to be a remedy to blood pressure fluctuations and keeps heart healthy. It reduces the blood pressure level thus keeping it balanced.
Flaxseeds can not only be consumed directly but also along with protein shakes and soups.

One ounce of flaxseeds consist of

  • Protein: 6 grams
  • Calories: 131
  • Fat: 9 grams
  • Fiber: 8 grams
  • Total carbs: 9 grams
  • Net carbs: 1 gram

4. Hazelnuts

Hazelnuts are also tree nuts which can be used in the form of desserts also, besides snack nuts. These nuts possess a soft and smooth texture. Hazelnuts are a rich source of vitamin E that has multiple benefits both for skin and body. Reducing the prospects of heart disease, vitamin E also serves as an antioxidant hence reducing harmful free radicals. This reduces the risk of high cholesterol keeping our heart healthy.
You must be aware of the combination of hazelnuts with choclates which can be tried as an alternative to low carb dessert.

One ounce of hazelnuts consist of

  • Protein: 4 grams
  • Calories: 178
  • Fat: 17 grams
  • Fiber: 3 grams
  • Total carbs: 5 grams
  • Net carbs: 2 grams

5. Peanuts

Peanuts are one of the most common forms of nuts. Though peanuts belong to the categary of leguminous plants yet they are more popular as nuts. Peanuts are a great source of protein and essential amino acids. Besides, peanuts are also rich in leucine which are a form of amino acids essential for the growth of muscles in body.

For keto dieters, peanuts can be a great option. Besides being pocket friendly, they are packed with nutrients too. For snacks, one can go for peanuts and natural peanut butter as well.

One ounce of peanut consists of

  • Protein: 7 grams
  • Calories: 164
  • Fat: 14 grams
  • Fiber: 2 grams
  • Total carbs: 6 grams
  • Net carbs: 4 grams

6. Pecans

Pecans are a form of tree nuts and undoubtedly a phenomenal snack for keto. It is because of it’s richness in nutrients and high fat that makes it an ideal snack for keto diet. Pecans have also been found to reduce insulin levels. Since insulin tends to store fat, it is essential to keep it balanced.

One ounce of peanuts consist of

  • Protein: 3 grams
  • Calories: 196
  • Fat: 20 grams
  • Fiber: 3 grams
  • Total carbs: 4 grams
  • Net carbs: 1 gram

7. Chia Seeds

Chia seeds are tiny black seeds rich in omega-3 fatty acids and fiber. Chia seeds are a rich source of fat. These vital fats are not just great for keto diet but also possesses anti inflammatory properties.
Chia seeds are phenomenal for losing weight and is a great low carb snack to be followed in keto diet. Besides being consumed directly, chia pudding can also be considered an option for dessert. These seeds can also be added with smoothies or shakes to give it more flavors.

One ounce of chia seeds consist of

  • Protein: 5 grams
  • Calories: 138
  • Fat: 9 grams
  • Fiber: 10 grams
  • Total carbs: 12 grams
  • Net carbs: 2 grams

8. Hemp Seeds

Hemp seeds are also termed as hemp hearts. Hemp seeds are rich in plant-based protein and fats which makes it a healthy keto snack. As per researches, hemp seeds also keep blood pressure balanced.
Hemp seeds can be included in your diet by adding it with low carb desserts or smoothies and shakes.

One ounce of hemp seeds consist of

  • Protein: 9 grams
  • Calories: 155
  • Fat: 14 grams
  • Fiber: 1 gram
  • Total carbs: 2 grams
  • Net carbs: 1 gram

9. Walnuts

Walnuts have been a popular nut known to keep our skin healthy and glowing. Walnuts are an indispensable source of Omega-3 and Omega-6 fatty acids.
A combination of both these fatty acids help balance adverse consequences of excessive omega-6. Besides, they are also rich in zinc, vitamin E and selenium.

Being rich in fat, walnuts are a great nut for keto diet. Walnuts help reduce heart risks maintaining a balanced blood pressure and cholesterol levels.
To be used in diet, walnuts can be incorporated in low carb desserts or other keto friendly snacks.

One ounce of walnuts consist of

  • Protein: 4 grams
  • Calories: 185
  • Fat: 18 grams
  • Fiber: 2 grams
  • Total carbs: 4 grams
  • Net carbs: 2 grams

10. Sesame Seeds

Sesame seeds are also very commonly used snack. You might be aware of sesame seed as a topping over buns. These seeds are rich in lignans that are vital inflammatory antioxidants. What makes sesame seeds an ideal keto nut is their richness in fat and low carb value.
Therefore, you can make it a part of your keto snack either directly or in the form of snack toppings too.

One ounce of sesame seeds consist of

  • Protein: 5 grams
  • Calories: 160
  • Fat: 13 grams
  • Fiber: 5 grams
  • Total carbs: 7 grams
  • Net carbs: 2 grams

Preferred Keto Nuts

Macadamia nuts, Brazil nuts and pecans are nuts with very low amount of carbs which is why there’s no restriction to their consumption during the diet. Therefore, they can be a great form of snack. Besides, many of us prefer light salted and dry roasted snacks. The consumption of such nuts must be slowed down considering the quantity of calories and fats.

Nuts To Avoid On Keto

One of the most important nuts to be avoided are cashews. Considering the carb value of cashews, even a little amount will reach the daily limit of carb quickly, as per the diet. Some of us tend to go for spiced and salted nuts to add up more flavors in our snacks however, this is one thing that you must avoid. Consuming roasted, spiced, salted caramel or ‘with added sugar’ kind of nuts have to be especially ignored. This is why one is obligatory to consider the labelling of the nuts they purchase and avoid those with added flavors.

Nuts may not always be good for your diet though. It is because all nuts consist of a lot of calories and fat. Just because some of them are ideal keto nuts does not mean you can rely on them and have them as per your taste always. Excess of them will only add up more unnecessary calories and fat in your body. This may unfortunately slow down your weight loss. So, it is better to eat only when you are actually hungry rather than eating at odd timings and stuffing yourself.

A successful diet plan is a consequence of the intense efforts and sacrifices of the follower. From switching to absolutely new foods to maintaining an efficient diet schedule and workouts, there are a lot of things one has to go through to attain a healthy body. However, if not followed in the right way, things can turn to be causing more adverse outcomes than the desirable ones or the process may slow down and may eventually leave you discontented. Therefore, you must be well aware of picking up low carb and high fat nuts during your diet so as to make the most of your efforts.

Smita Dixit
the authorSmita Dixit
A solo traveler who loves to explore the small places during and visit and observe those small fashion trends that can make my fashion styling more unique and smart. I also love to experiment with clothes to create different styles and hacks for fashion.

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