Are you looking for the best nuts for your keto diet? We’ve got you covered with this article on the best nuts for keto of 2022.
The ketogenic diet is a low-carb, high-fat diet. It’s a popular way to lose weight, especially for people with diabetes or epilepsy who need to limit the amount of carbohydrates they eat. But you might be wondering: What do I eat on this diet? How do I make sure I’m getting enough protein? And what about healthy fats? Fear not! We’ve covered you with this guide to the best nuts for keto.
In 2021, snack nuts reached 4.6 billion U.S. dollars in multioutlet retails sales in the United States. This sales value was more then four times that of baking nuts, which only had just over one billion U.S. dollars in sales value that year.Sales value of nuts 2021, by type – Statista
Published by M. Shahbandeh, Dec 1, 2021
Macadamia nuts are the perfect keto snack. They’re high in fat and low in carbs, which makes them a great source of fuel for your body. They also contain high amounts of protein, fiber, magnesium,, and zinc—and they’re loaded with vitamins A and B6.
Macadamia nuts may help lower cholesterol levels because of their high monounsaturated fat content (about 60 percent of total fat). This fat can help reduce blood cholesterol levels without lowering HDL (good) cholesterol or raising triglycerides (another type of blood fat).
Almonds are a staple of any keto diet. They’re high in healthy fats and protein, making them the perfect snack for your diet. They also contain vitamin E and vitamin B6, which are both essential for a healthy heart, and magnesium and calcium, which can help you stay strong through workouts.
Almonds are one of the few nuts with no carb content—making them perfect for low-carb diets like the ketogenic diet!
Cashews are a great nut to eat on keto. They’re high in fat, low in carbs, and even pack some other nutritional benefits!
- Cashews are a good source of magnesium and zinc.
- They have protein, which helps you feel full longer and avoid cravings.
- It is rich in vitamin E, copper, and manganese.
Pistachios are not only a good source of protein and fiber, but they also contain vitamin B6, manganese, and copper. These nutrients provide several benefits to your health. Vitamin B6 helps control blood sugar levels, while manganese is involved in bone formation and development.
Manganese also helps to improve your mood by increasing serotonin levels in the brain while decreasing norepinephrine levels, which are related to depression.
Copper plays an essential role in metabolism and reducing inflammation throughout the body. The amount of vitamins you need daily depends on your age, gender, size, and activity level. So you must speak with your doctor about how much you should consume each day before adding any additional foods to your diet, such as pistachio nuts!
Pecans are a great choice for the keto diet because they’re high in fat and low in net carbs, making them a good source of energy. They also provide protein, fiber, and many vitamins and minerals. Pecans have high amounts of vitamin E (a powerful antioxidant), manganese (a mineral that helps our bodies absorb calcium), copper (an essential trace element), magnesium (aids in muscle contraction), phosphorus (helps maintain healthy bones), and zinc (plays an important role in immune function). One ounce contains roughly 200 calories; 1/3 cup contains 9 grams protein and 2 grams fiber.
- You can use walnuts as a substitute for almonds.
- Walnuts are good for you.
- Walnuts are a good source of omega-3 fatty acids, which have been linked to heart health and may help lower cholesterol levels.
- They also contain protein, fiber, antioxidants, and other nutrients that may help reduce the risk of cancer and diabetes by lowering inflammation in your body.
These are the best nuts for the ketogenic diet.
As you can see, many nuts are low carb, keto-friendly, and delicious. The best nuts for keto are:
- Macadamia nuts
- Cashews (preferably raw)
- Pistachios (raw or dry roasted)
If you want to go all out, add walnuts to your diet! They’re not low carb, but they’re great for a treat once in a while.
1. Pure Traditions Sprouted Pili Nuts
Pili nuts are perfect for people following a ketogenic diet because they’re so high in fat and low carb, containing just one gram of carbs per serving!
These pili nuts by Pure Traditions are both keto and paleo-certified, and they’re made with high-quality organic coconut oil and Himalaya pink salt that boost their nutritional value even further.
2. MacFarms Dry Roasted Macadamia Nuts
Macadamias are a delicious nut that is high in fat and low in carbs. They are also very rich in magnesium, which helps your body metabolize fats. Macadamias are often used in baking because they add a nice crunchy texture. They are also a great snack when you need something sweet.
These macadamia nut cookies from MacFarms are dried, roasted, and lightly sprinkled with sea salts.
3. NOW Foods Dry Roasted Macadamia Nuts
NOW Foods is committed to providing healthy foods that are free of additives and preservatives. Their products are made with natural ingredients and focus on sourcing the highest quality ingredients available. You can trust that these macadamia nuts are wholesome additions to your diet.
4. Planters Salted Macadamia Nuts
Nuts are a delicious snack. With our Planters Deluxe Lightly Salted Mixed Nuts, you can enjoy the great taste of roasted nuts in an easy-to-carry pouch for snacking on the go. Made with delicious, lightly salted cashews, peanuts, and almonds, this convenient grab ‘n’ go pack is sure to satisfy your hunger.
This giftable package of handpicked, lightly salted, lightly roasted Mixed Nuts will have everyone begging for more. It’s a nutty treat with this collection of the best-selling varieties: Roasted & Salted Cashews, Roasted & Salted Almonds, and Roasted & Salted Filberts (also known as Hazelnuts).
5. Blue Diamond Bold Almonds
Almonds aren’t just a keto staple, they’re also a great source of protein, fiber, and healthy fats. They’re high in magnesium, potassium, vitamin E, and vitamin K. Almonds are also a great source of calcium
These nuts come in some bold flavors that may be missing from your diet since you’ve been following a keto diet.
6. Crazy Go Nuts Walnuts
Walnuts aren’t just great for keto, they’re also an excellent snack choice. They’re high in fat, and contain healthy amounts of vitamin E, magnesium, potassium, copper, manganese, phosphorus, zinc, and fiber. Walnuts are also a good source of anti-inflammatory omega-3 fats.
You can buy these walnuts in several fun flavors including chocolate espresso, garlic Parmesan, and oatmeal cookie!
7. Fearless Keto Candied Walnuts
These candies are made with monk fruit and ertithrol, two low carb sweeteners. Monk fruit is also called “candlenut” because it looks like a nut. It’s a tropical fruit that grows in clusters on vines. It’s high in fiber and protein, and it contains antioxidants. Erythritol is a sugar alcohol that’s about half
Each serving contains 8 grams of total carbohydrates but only 2 grams net carbs.
8. Karma Wrapped Cashews
Karma’s “wrapped” cashews are cashews that come in fun, bright flavors like lime and turquoise. They’re also made with high-grade ingredients.
However, at 9 g of total carbs per serving (or 6 g of net carbs per serving) they may be too high in carbs for some strict keto dieters.
9. Real Naturals Keto Nuts Roasted Black Soybeans
Soybeans are not technically nuts, but they are roasted up to be crispy and salty just like the other nuts on this list. Soybeans contain a lot of protein, with 14 grams per serving. They are also rich in fiber, vitamin B6, folate, magnesium, phosphorus, potassium, copper, manganese, zinc, iron, and selenium.
However, these sweet potatoes are also packed with nutrients like vitamin A, B6, C, E, iron, magnesium, manganese, potassium, protein, riboflavin, thiamine, zinc, and omega-3 fatty acids. Plus, they’re low in calories and fat.
10. I’m a Nut Dry Roasted Brazil Nuts
Brazil nuts contain high levels of magnesium and manganese, two minerals that help keep you healthy. Brazil nuts are also rich in vitamin B6, which helps maintain a healthy nervous system and brain function.
Brazil nuts are rich in selenium, an essential mineral that helps protect against cancer and heart disease. However, consuming too many Brazil nuts can cause selenium toxicity. One serving of Brazil nuts contains about 1 mg of selenium, which is enough to cause mild symptoms like nausea, vomiting, diarrhea, and stomach pain.
The health benefits of nuts for keto
Nuts are one of the most popular snacks on keto. They’re high in protein and healthy fats and easy to carry. But besides being delicious, nuts also have some great health benefits as well! So let’s take a look at why we should be eating more nuts:
Nuts are a tasty, filling addition to the ketogenic diet.
Nuts are a tasty, filling addition to the ketogenic diet. Nuts provide healthy fats and protein while also being a great source of fiber, vitamins, minerals, and antioxidants.
But in order to reap these benefits, you’ll need to make sure you’re eating the right kinds of nuts—and not just any old nut will do! Learn how to pick out the best nuts for your diet with this guide from Dr. Axe:
Almonds are one of the most nutritionally dense nuts.
Almonds are one of the most nutritionally dense nuts. They’re a good source of magnesium, copper, riboflavin, vitamin E, manganese, calcium, potassium, and zinc. They also provide protein and fiber. Almonds are an excellent source of monounsaturated fats (the “good” fat). A single serving provides about 20% of your daily value of essential fatty acids (EFAs). EFAs help regulate blood sugar levels in your body by slowing down carbohydrate absorption after eating starchy foods like potatoes or rice that have been processed into flour by grinding them down into fine particles.
Brazil nuts are a good source of selenium, an important antioxidant.
Selenium is an important antioxidant that helps your body fight off free radicals and disease. Selenium is also needed for a healthy immune system and can help prevent cancer and heart disease.
Brazil nuts are an excellent source of selenium, which means they’re great for keto dieters who need to avoid grains due to the likelihood of gluten sensitivity or celiac disease. You can also get selenium from other nuts and seeds like pumpkin seeds, sunflower seeds, almonds, and cashews (although not all brands will list their selenium content).
And don’t forget about seafood! Fish like tuna also contain good amounts of this mineral and omega-3 fatty acids that support heart health.
They’re high in heart-healthy monounsaturated fats and a great source of protein and fiber.
Nuts are a good source of monounsaturated fats and protein, making them an excellent snack for keto dieters. The heart-healthy fats found in nuts can help lower your risk for heart disease, type 2 diabetes, and stroke.
In addition to being high in antioxidants, nuts are also a good source of magnesium and vitamin E—two nutrients that may help reduce the risk of stroke by lowering blood pressure. Nuts also have fiber that helps you feel full longer, so you’re less likely to overeat later on.
While cashews have more carbs than other nuts, they greatly benefit your heart and brain.
Cashews are high in monounsaturated fats, which help reduce the risk of heart disease. They’re also a good source of magnesium and zinc, both essential minerals that play a role in keeping your heart healthy.
As you know by now, having too many carbs on keto can leave you feeling tired and lethargic. However, cashews are excellent for returning energy because they’re high in vitamin B1 (thiamine). This nutrient helps convert carbohydrates into energy rather than fat cells!
One cup of raw cashew contains 16 grams of total carbohydrates—about 5 grams per ounce. You’ll likely want to measure out servings when eating them because half an ounce or so provides enough nutrition for one meal or snack.
While peanuts aren’t true nuts, they are still very healthy and high in proteins
They also have a high satiety index—meaning that they help you feel full for a long time. Peanuts contain monounsaturated fat, which can help lower cholesterol and reduce inflammation. They also provide vitamin E, niacin (B3), folate, and magnesium.
Pecans are highly nutritious, delicious, and full of antioxidants.
They’re a good source of protein, fiber, and minerals such as copper, zinc, and magnesium. Pecans also provide several important vitamins and nutrients, including:
- Vitamin E: One ounce (28 grams) of pecans contains 9% of the daily value for vitamin E. This powerful antioxidant helps prevent free radical damage, leading to chronic degenerative diseases like heart disease or Alzheimer’s. It’s especially important for those on a ketogenic diet since they eat more fat than usual!
- Copper is an essential mineral that plays a role in many physiological processes, including maintaining healthy skin tissue. Copper also supports brain function, including learning ability, by allowing cells to communicate properly through chemical signals such as neurotransmitters. Copper is found in high amounts in meats like chicken breast, but luckily enough, you’ll get plenty from this tasty treat too!
Even though they’re low in calories, they’re packed with fiber and protein!
- Nuts are low in sugar and salt but high in vitamins, minerals, and antioxidants.
- They contain healthy monounsaturated fats, which help to keep you full for longer.
Pistachios can help lower blood pressure and lipid levels. They also help prevent lung cancer due to their high vitamin C content.
Pistachios are rich in antioxidants, which is one of the reasons they’re linked to health benefits. In particular, pistachios are a good source of potassium, magnesium, and iron. They also help lower blood pressure and lipid levels.
Pistachios can help prevent lung cancer due to their high vitamin C content. Vitamin C helps fight free radicals that damage DNA and cause cancerous cells to grow out of control. Pistachios contain more vitamin C than any other nut and are an excellent source for this vitamin!
Walnuts are particularly rich in healthy omega-3 fatty acids, which may improve brain health.
Omega-3 fatty acids are polyunsaturated fats that play a role in many bodily functions, including your brain and heart health, and they’re essential for human development. They can be found in fish oils, other types of seafood, and walnuts. Alpha-linolenic acid (ALA), the most common type of omega-3 fat, can be converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA has been linked to better moods, while both have been linked to a lower risk of heart disease. In fact, one study found that adults who consumed at least one serving of nuts per day had a 60 percent lower chance of developing depression than those who didn’t eat nuts at all!
Nuts really do make a fantastic addition to a keto diet.
A lot of people ask us “nuts are good for keto, right?” And the answer is yes! Nuts are a tasty and filling addition to your diet if you’re on a ketogenic diet. Nuts are high in heart-healthy monounsaturated fats, protein, and fiber. They also contain minerals such as selenium, an important antioxidant that helps protect against cancer and other diseases.
As long as you eat them in moderation (in line with other sources of calories), nuts can be an excellent addition to your low carb meal plan. So enjoy some walnuts or almonds with your next lunch salad!
Side effects of nuts for keto
Nuts have been a popular snack for centuries. They’re easy to carry around, and they’re loaded with protein and healthy fats that will keep you feeling full. But if you’re following the keto diet, you might be worried about the calorie count in nuts or their carb content. This article will explore how many nuts are too many for ketoers and some other considerations regarding eating them on your low-carb diet.
Nuts can be a great snack.
Nuts are a great snack choice if you’re following a keto diet because they contain healthy fats and protein. They’re also high in fiber, magnesium, and vitamin E. Nuts are high in both monounsaturated fats (the good kind of fat) and polyunsaturated fats (the bad kind of fat).
- Almonds: 100 grams contain 7 grams of protein and 9 grams of fiber.
- Cashews contain 8 grams of protein and 4.5 grams of fiber per 100 grams.
- Macadamia nuts: 100 grams contain 7 grams of protein, 5 grams of fiber, 2 milligrams sodium(1% DV), 1 milligram cholesterol(1%DV), and 659 calories per serving.
If you have a nut allergy, keto could create problems for you.
If you’re allergic to nuts, keto could be a problem for you. Nuts are a common allergen and can cause anaphylaxis—a life-threatening reaction that affects the entire body. If your body has a negative reaction to nuts, it can cause swelling in the airways and make it difficult for you to breathe, as well as hives or tingling in your skin. You may also feel nauseous and dizzy.
If someone in your household has a nut allergy, avoid eating them before visiting their home if possible. Cross-contamination from other food products is another issue with allergies; if someone with an allergy doesn’t eat something containing nuts but then touches something else with traces of nuts on it—like a plate or utensil used for cooking or serving—they could trigger their own reaction.
There are so many different kinds of nuts to choose from.
There are so many different kinds of nuts to choose from. Almonds, walnuts, pecans, macadamia nuts, pine nuts, pistachios, hazelnuts, and cashews all work well on a keto diet. Brazil nuts are low in carbs but high in selenium, a mineral shown to help reduce cancer risk by reducing oxidative damage within cells.
4 oz = 1 serving
Calories: 190 kcal
Total Fat: 17g (26%) Saturated Fat: 2 g (12%) Monounsaturated Fat: 13 g 3g Trans Fatty Acids 0mg Cholesterol 0mg Sodium 10mg Potassium 390mg Total Carbohydrate 4g Dietary Fiber 2g Sugars 0 Net Carbohydrates 2g Protein 7g Iron 11% Magnesium 32% Manganese 20% Phosphorus 36% Selenium 233% thiamin 290% Vitamin B6 330% Vitamin E 70%
Some people may be concerned about nuts’ carb and calorie counts.
If you’re following a keto diet and are concerned about nuts’ carb and calorie counts, don’t be.
Nuts are high in fat but also high in protein and fiber. That makes them a good source of healthy fats, fiber, protein, vitamins, and minerals—a few of the things that make them the ideal addition to your keto meal plan.
Many people eat nuts as part of their daily balanced diet because they can help prevent heart disease and cancer by lowering cholesterol levels. For example, regular consumption of pistachios has been shown to reduce total cholesterol by 8–13%. In addition to lowering cholesterol levels, eating nuts regularly may also lower blood pressure (by 6–8 mm Hg), reduce inflammation (by up to 50%), and promote weight loss (by about 5 pounds over six months).
Nuts can be pricey.
Nuts can be pricey, especially if you’re used to buying them in bulk. If you eat a lot of nuts, it may seem like your grocery bill is constantly going up. But there’s more to the story than just their price tag alone! The following are some reasons why nuts are so pricey:
- They’re a luxury item.
- They’re highly perishable.
- They’re high-quality foods (and thus expensive inputs).
- Their high demand means they must be grown and harvested on an industrial scale.
Nuts can be a nutritious snack on the keto diet.
Nuts are a good source of fat, which you’ll need on the keto diet. They’re also high in protein and fiber, which will help keep you satiated between meals. Many nuts are rich in vitamins and minerals, so they can be considered a superfood that’s not just for snacking.
As long as you’re careful about portion sizes, nuts can be an easy way to boost your nutrition and stay healthy on the keto diet.
Nuts have been linked with better heart health because they’re high in monounsaturated fats, like olives or olive oil; polyunsaturated fats (like sunflower seeds); or omega-3 fatty acids (like walnuts). There’s evidence that nuts may help lower cholesterol levels too—but remember that some nuts have more carbs than others!
Recommended Dosage of Nuts for Keto
The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate diet. You should plan to eat less than 100 grams of carbs each day. However, because nuts are high in calories and carbohydrates per serving, they can easily overeat. To avoid unwanted weight gain and progress on the keto diet, choosing the right portion sizes when eating nuts is important.
The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate diet.
The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate diet. It’s also very popular at the moment. People find that it helps them shed weight quickly, feel more energized and even improve their brain health. These benefits may be because when you reduce your carb intake, your body goes into fat-burning mode—or ketosis—and starts using stored fat as its primary energy source instead of carbs or glucose.
The drawbacks? The keto diet can be difficult to stick with because it limits many of the foods you love (breads, pasta, and cookies!). And while it may not lead to bad breath like some other high-fat diets do (think Atkins), eating lots of meat could mean smelling like one! If you’re considering giving this diet a try but aren’t sure where to start, here are some great choices for nuts that will help keep things going smoothly:
- Macadamia Nuts: Loaded with monounsaturated fats (the good kind!), these nuts make for an excellent addition to any meal. Add them to salad greens as garnish or toss them into your next stir fry for an extra crunchy texture!
- Almonds: Almonds have been shown in studies such as this one published by The British Journal of Nutrition in 2003, to show that almonds help maintain healthy cholesterol levels within a normal range when eaten daily over time. They taste great too! You can snack on them while watching Netflix shows alone at home or add them into cookie batter if baking sounds more appealing right now than cooking dinner…
You should plan to eat less than 100 grams of carbs each day.
The recommended amount of carbs to eat on keto is between 20 and 50 grams per day. This is because when you restrict your carb intake, your body will start producing ketones in the liver, which are an alternative fuel source for the brain and muscles.
The amount of time it takes to enter ketosis depends on how much body fat you have and how fast your metabolism runs. If you’re overweight or obese, it will take longer for your body to become fat adapted and reach ketosis compared to someone who is leaner and has a faster metabolism.
On the other hand, it’s encouraged that you eat plenty of healthy fats, including nuts.
On the other hand, it’s encouraged that you eat plenty of healthy fats, including nuts. Nuts are high in fat and calories, but they’re also packed with antioxidants and nutrients that will help your body function optimally. Choosing the right portion size for yourself is important based on how much you need each day—and don’t forget about the other macros in your diet!
However, because nuts are high in calories and carbohydrates per serving, they can be easy to overeat.
However, because nuts are high in calories and carbohydrates per serving, they can be easy to overeat.
The general rule of thumb is that you should eat around 20-30 grams of net carbs a day on the keto diet. For someone who weighs 150 pounds and eats 1 gram per pound of bodyweight, that translates to 150 grams of carbs (for women) or 180 grams (for men).
To avoid unwanted weight gain and progress on the keto diet, choosing the right portion sizes when eating nuts is important.
In order to avoid unwanted weight gain, choosing the right portion sizes when eating nuts is important. A single serving of nuts is 1 ounce.
Nuts are high in fat, protein, and calories. They’re also slightly higher than many other foods in carbohydrates and fiber. This can make them easy to overeat if you’re not careful. As a result, it’s best to keep track of your daily macronutrient intake so you don’t go overboard on nuts!
Recent research has indicated that eating nuts has several health benefits, including a reduced heart disease and diabetes risk.
Nuts are high in fat, low in carbs, and a good source of protein, fiber, and other nutrients. They’re also rich in calories. A 1-ounce serving of nuts (about 28 almonds or 14 walnut halves) contains roughly 160 to 170 calories — that’s about the same as a slice of bread!
Nuts are an excellent source of vitamins and minerals. They contain unsaturated fats, especially MUFAs (monounsaturated fats), which may help reduce LDL cholesterol levels and lower your risk for heart disease. However, eating too many nuts all at once can cause you to feel full very quickly, leading you to eat fewer calories from other sources during the day, so be careful not to overdo it!
It’s recommended that you eat about 1 ounce (28 grams) of nuts per day on the keto diet.
Nuts are a great source of healthy fats, protein, fiber, vitamins, and minerals. They’re also rich in antioxidants that help with inflammation. The keto diet is often recommended for people who have inflammatory conditions like arthritis or psoriasis.
So, how many nuts should you eat? It’s recommended that you eat about 1 ounce (28 grams) of nuts per day on the keto diet — but keep in mind that this doesn’t include nut butters or coconut butter!
As you can see, nuts are a great addition to any keto diet. They’re packed with healthy fats and protein, making for a tasty snack or ingredient in many recipes. However, it’s important not to overdo it when eating nuts because they can add unwanted calories to your daily intake. This means that you should choose the right portion size when adding nuts into your meals so that you don’t end up with extra carbs or calories than what’s recommended on this diet plan!
Nuts can be a great option if you’re looking for a source of healthy fat. In fact, some of the most popular keto foods are made from nuts like almond flour and coconut oil. But remember that eating them also has some downsides: they may trigger allergies and can be pricey if you don’t buy in bulk or go organic. If you want to try them out, start by choosing one or two varieties that appeal to your taste buds.
Alex is a passionate fitness enthusiast dedicated to helping people lead healthier, more active lifestyles. He encourages small – sustainable changes over drastic transformations and works with people to create customized wellness plans. His mission is to help others benefit from the most effective methods available, sharing tips, strategies, and health & fitness tools on Gearuptofit.com to inspire people to live their best lives.