What nuts are keto friendly? If you’re following the ketogenic diet, also known as the keto diet, you might be curious about which nuts can help you stay on track without derailing your low-carb, high-fat eating plan. The keto diet focuses on consuming foods that are high in healthy fats, moderate in protein, and low in carbohydrates to help your body enter a state of ketosis, where it burns fat for fuel instead of glucose.
Here’s a list of nuts that are considered keto-friendly, along with their nutritional breakdown to help you make informed choices:
1. Almonds – Almonds are a great source of healthy fats, particularly monounsaturated fats, and are low in net carbs. One ounce of almonds contains about 6 grams of total carbohydrates, with 3 grams of fiber, making the net carbs around 3 grams.
2. Macadamias – Macadamias are another excellent choice for keto dieters. They are rich in monounsaturated fats and contain fewer than 3 grams of net carbs per ounce, making them a delicious and nutritious snack.
3. Pecans – Pecans are a flavorful nut that can be enjoyed on the keto diet. They are high in healthy fats and contain around 3 grams of net carbs per ounce, which is perfect for your keto macros.
4. Brazil Nuts – Brazil nuts are unique in that they are high in selenium, an essential mineral. They are also rich in healthy fats and contain about 3 grams of net carbs per ounce. However, they are calorie-dense, so it’s important to consume them in moderation.
5. Cashews – Cashews are a bit higher in carbohydrates than other nuts, but they can still be enjoyed on the keto diet in moderation. One ounce of cashews has about 9 grams of total carbohydrates, with 1 gram of fiber, resulting in 8 grams of net carbs.
6. Pine Nuts – Pine nuts are a great source of monounsaturated fats and contain about 3 grams of net carbs per ounce. They can be a delightful addition to salads or as a topping for keto-friendly dishes.
7. Walnuts – Walnuts are rich in omega-3 fatty acids and are low in net carbs, with about 3 grams per ounce. They can be a nutritious snack or an ingredient in keto recipes.
When incorporating nuts into your keto diet, it’s important to keep in mind portion control and your overall daily carbohydrate intake. While nuts are high in healthy fats, they can also be calorie-dense, so it’s best to enjoy them in moderation. Additionally, some nuts may have added sugars or preservatives, so always check the labels to ensure they are suitable for your keto lifestyle.
By choosing keto-friendly nuts like almonds, macadamias, pecans, Brazil nuts, cashews, pine nuts, and walnuts, you can enjoy a variety of flavors and health benefits while staying on track with your low-carb, high-fat diet.
