One key component of the keto diet is nuts.
They are naturally high in fat, making them an ideal ingredient in many different keto recipes and snacks. Some nuts are even used to make keto butters and oils for cooking.
So, they’re a crucial food most keto dieters lean on to get their daily nutrients.
However, not all nuts are the same. Some nuts are more keto-friendly than others – but which ones are the best? Which nuts should you avoid altogether?
Here, we are going to be talking about nuts and keto so you can learn what nuts to incorporate into your diet. Read the guide below and enjoy!
Best Nuts For A Keto Diet
Although nuts are a key part of the keto diet, some nuts are ‘better’ than others. This is because they have higher levels of fat, lower levels of carbohydrates, and more additional nutrients and vitamins.
For some examples, check out the list below.
1. Pecan Nuts
Pecan nuts are widely considered to be the best type of nut for keto diets. This is because, in a 28g portion of pecans, you can get 20g of fat and only 1g of carbohydrates!
So, pecans are all fat and (nearly) no carbs, making them perfect for the keto diet.
They work great in desserts and salads, and as a snack in their own right – so there are plenty of ways you can incorporate them into your diet with ease.
2. Brazil Nuts
Next up we have Brazil nuts.
Like pecans, Brazil nuts only contain 1g of carbohydrates in an average portion, making them an excellent choice for low-carb diets including the keto diet.
They are not as rich in fat but still have a higher level on average compared to other types of nuts out there (19g).
Another reason why Brazil nuts are such a great option for those on a keto diet is because they are rich in selenium. Selenium is an important mineral for boosting your immune system as well as improving both hair and nail health.
Selenium deficiency is a big problem for a lot of people who follow the keto diet and so, making sure you add plenty of Brazil nuts to your diet can help provide you with the selenium levels you need to stay healthy.
3. Macadamia Nuts
Macadamia nuts are found in a lot of keto products including low-carbohydrate milk, flour, and butter.
So, you probably won’t need to add macadamia nuts to your meals in their original form; you can probably find macadamia nut butter or flour instead!
This makes them a great alternative to traditional almond milk and butter because they are higher in fat and lower in carbohydrates.
Hazelnuts are one of the most widely consumed nuts in the world. They are used to make tons of dishes and desserts thanks to their rich, earthy flavor.
When roasted, they can taste sweet – making them an excellent sweet snack for keto dieters. Plus, they work brilliantly with chocolate!
Another great thing about hazelnuts is that they are rich in vitamin E so not only are they great for a keto diet but they provide you with additional vitamins to boost your health.
Walnuts are a great savory type of nut that works well in all kinds of dishes, from summer salads to sweet brownies and beyond.
They are a little higher in carbohydrates compared to the previously mentioned nuts (with 4g of carbs in a 28g serving) but they are still high in fat and are super delicious.
So, it’s easy to see why so many keto dieters add walnuts to their meals!
Nuts To Avoid On A Keto Diet
Not all nuts are great for keto diets. Some can be enjoyed in moderation while others are best avoided altogether unless you are a huge fan of a particular type of nut.
1. Pistachio Nuts
Pistachio nuts are the ones all keto dieters recommend people skip. This is because every 100g of pistachio nuts contains 28g of total carbohydrates – that’s the same as white rice!
So, they’re definitely a type of nut to cut out of your diet completely!
2. Cashew Nuts
Cashew nuts are pretty high in carbs with 9g of carbohydrates in a portion of cashews (28g). Because of this, they are far lower down the list of ‘keto nuts’ although eating a portion here or there won’t hurt.
Just keep this in mind when choosing what nuts to add to your meals. There are plenty of better options out there!
Almonds are often consumed in a keto diet through products like almond milk and butter. They’re a good source of vitamin E and other nutrients, but they’re also a little higher in carbohydrates than some of the other options in this guide.
So, they’re okay to eat – just eat in moderation.
So, those were the best keto nuts and the nuts keto dieters avoid due to their higher levels of carbohydrates and lower levels of fat.
Most of these nuts are still okay to eat in moderation but if you want to follow a strict keto diet, you’re best off choosing nuts like pecans, brazils, and macadamia nuts.
They contain more fat and fewer carbohydrates, making them perfect for the keto diet!
We hope you found this guide helpful and best of luck with your keto diet! Thanks for reading!
Frequently Asked Questions
The key to any diet is eating in moderation so you can’t eat as many nuts as you’d like while on a keto diet. You need to portion your nuts and seeds to avoid eating them in excess.
How many nuts you can eat will vary from person to person but on average, most people have an ounce or two of nuts per day.
This gives you plenty of nuts to use in recipes for larger meals and to enjoy as a light snack throughout the day.
We’ve already mentioned that nuts are an important part of the keto diet but here are some more reasons why you should definitely try to incorporate them into your keto diet.
They offer some really important benefits to help you stay healthy while making drastic changes to the way you eat.
The first benefit is the nutrients. Nuts are packed with all kinds of vitamins and minerals including vitamin E, manganese, magnesium, and even selenium. Although certain nuts may be high in carbs, the other benefits they offer make them a key source of nutrients for those on keto diets.
Secondly, nuts are high in fiber. Fiber helps you feel fuller in between meals so you are less likely to crave more food. Plus, fiber is excellent for regulating your blood sugar and energy levels so it’s important to get plenty of it in your diet.
Finally, nuts are easy to incorporate into your diet. Even if you don’t want to add them to your meals, keeping a small bag of nuts around as a snack while at work or at the gym can help you fight off any cravings and stick to your keto diet