It’s difficult to imagine a keto diet without nuts in some form. However, it’s a common misconception that all nuts are perfect for a keto meal plan.
In order to ensure that you stay on track with your keto diet and avoid those carbs, you need to learn more about nuts, in general.
Nuts and Keto
The keto diet owes its namesake to the bodily process of ‘ketosis’. In this process, stored fat is turned into energy, promoting fat loss. Carbs contain glucose, which is the body’s default and preferred energy source. So, in order to force your body into ketosis, you need to eat little-to-no carbs. This is the bottom line with any keto diet.
Nuts are known as snacks that contain low amounts of carbohydrates. While this may be true for some nuts, there are those that contain way more carbs than the keto diet allows.
Why Nuts Fit Your Keto Plan
Most nuts are sugar-free, low-carb, paleo, vegan, and keto-friendly. They are dense with minerals and vitamins, ranging from magnesium, manganese, and selenium to vitamins E and K. Vitamin K, in particular, promotes blood clotting, which is extremely important for wound and gash healing. Magnesium helps with energy production and protein biosynthesis, while selenium is an antioxidant. Manganese helps in the digestion of carbs and fat and blood sugar regulation.
So, clearly, there are numerous benefits associated with nuts. Keto-friendly nuts are healthy and an essential part of your keto diet. That being said, certain nuts are better than others.
Best Keto Nuts
Clearly, you could use nuts in your keto diet. Above everything else, they are portable and very convenient. Here are some to include in your diet.
Pecans are known for their high fat content. In fact, they are around 65-70% oils. For someone on a keto diet, this is a good thing. The only problem is if they remind you of the pecan pie, which you can’t have.
Macadamia nuts are even fattier than pecans at 75% fat. Out of the 21 grams of fat found in an ounce of macadamia nuts, 17 grams are monounsaturated fatty acids, which are believed to reduce cholesterol levels and insulin resistance.
A 1oz serving of walnuts contains 18.3 grams, including 13.2g of polyunsaturated fat. There are also 4.3 grams of protein and 1.9 grams of carbs. According to studies, walnuts may be able to prevent cell damage, reduce the risk of cancer, and promote weight loss.
Out of the 17 grams of fat found in a serving of hazelnuts, 13 grams are monounsaturated. Hazelnuts are great for cholesterol levels as they contain substances that can lower the total level without affecting HDL, also known as your good cholesterol.
Although somewhat rich in carbs and fat, cashews offer all of the abovementioned minerals and vitamins in a single package. They should be consumed in moderation while on keto due to the higher carb content.
As the best possible snack for your keto diet plan, nuts should be taken in moderation. Different nuts, however, bear different health benefits, so don’t limit yourself to a single type.