Eating snacks is one of the reasons people love the keto diet. Similarly to the famous keto shake, nuts are a great keto snack because they are low in carbs, sugar-free, and high in healthy fats. They are also very rich in vitamins and minerals, as well as dietary fibre, which helps in regulating inflammation, thus reducing the risk of heart disease and type 2 diabetes. Here are the top 5 nuts you can eat on the keto diet.
#1. Macadamia Nuts
Macadamia nuts are considered to be one of the healthiest keto-friendly nuts, with 21g of fat and only 2g of carbs per 28.35 grams. 17g of the total fat are monounsaturated fatty acids which are known to reduce cholesterol levels and insulin resistance. They also prevent heart disease and the accumulation of belly fat. Moreover, they are rich in vitamins, including magnesium, potassium, selenium, and manganese which help with weight loss, act as anti-inflammatory agents, reduce the risk of stroke and cardiovascular disease, and reduce blood sugar levels.
Pecans contain 20g of fat, only 1g of carbs, and 3g of proteins. Of the total fat amount, 12g are monounsaturated fats, 6g are polyunsaturated fats, and 2g are saturated fats. They are also rich in oleic acid, which is known to reduce the risk of type 2 diabetes and cardiovascular disease, improve the immune system, and lower inflammation.
#3. Brazil Nuts
If you are looking for the lowest-carb nuts, here’s another type. Like the pecans, Brazil nuts contain only 1g of carbs, plus 18g of fat and 4g of proteins. They are high in selenium, which fights oxidative stress and helps improve the brain function in older people. They can also lower the cholesterol and triglycerides levels. But, since they are big, you can consume only 8 nuts per serving (28.35g).
Walnuts contain 18.3g of fat, 4.3g of proteins, and 1.9g of carbs per serving (28.35g). 13.2g of the total fat amount are polyunsaturated fats. These fats contain omega-3 and omega-6 fatty acids which are essential to our health because they reduce the risk of stroke and heart disease, increase testosterone levels, and fight inflammation. Speaking of health benefits, walnuts are known to help in weight loss, prevent cell damage, and reduce the risk of cancer.
One serving (28.35g) of hazelnuts contains 17g of fat, 4g of proteins, and 2g of carbs. They can be the right choice for a healthy snack due to their benefits. As some studies have shown, hazelnuts can help lower the total cholesterol levels without affecting the good (HDL) cholesterol levels.
How To Eat Nuts On The Keto Diet?
Although nuts are healthy and one of the best keto foods for you, there are some rules you should follow in order to stay on the track., including:
- Don’t overeat nuts – We know they are healthy and a great keto snack. But if you overeat them, it can lead to several problems, such as consuming too many calories and omega-6 fatty acids and potential problems with digestion. In order to avoid overeating, you should limit your portions to one or two servings (28.35-56.7g) per day.
- Be aware of what you buy – When buying nuts packages in the market, make sure they don’t contain ingredients such as sugar, added flavours or oils because they increase the number of carbs and can cause inflammations. Instead, buy raw and unsalted nuts. When buying nut butter, choose the ones made only from nuts, olive oil, and salt. And, when buying nut flours, choose those made of ground nuts.
- Be aware of sensitivities – Nuts can cause digestive distress because they contain phytic acid. This acid reduces the levels of iron, zinc, and calcium and mineral absorption, and causes digestive issues. Hence, if you have gases, feel bloated or have other issues after eating nuts, you are probably sensitive and should avoid them.
Apart from being healthy and nutrient-rich, nuts are also a great keto snack because of their size. Being small, you can easily carry them around. Hence, you can pack and place them into your pockets, bag, or keep in your desk. In that way, you have an on-the-go high-fat low-carb snack.