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Nuts are one of the best foods you can eat in the keto diet. Hey, even if you are not on keto, you should for sure introduce them in your nutrition. Thats’ because nuts are:
- rich in monounsaturated fats and polyunsaturated fats (especially walnuts)
- low in saturated fats (the bad fats!)
- good sources of dietary protein (good alternative to animal proteins).
- high in dietary fibre
- rich in phytochemicals that act as antioxidants
- rich in vitamins E, B6. And minerals such as magnesium, zinc, plant iron, calcium, copper, selenium, phosphorus and potassium.
Researches have determined that mono and polyunsaturated fats and omega-3 fatty acids, contained in nuts, reduce the risk of cardiovascular diseases, helping with weight regulation and reduce the risk for diabetes.
Usually, the common though is that nuts are very caloric and cause weight gain. Actually, nuts promote weight loss because they promote satiety and they also increase the energy burned.
Include nuts in our lifestyle is therefore a good choice. They are a great ally for the ketogenic diet.
Which nuts are the best to eat in the keto diet?
Some nuts have more carbs than others. All nuts are important source of minerals and proteins, so don’t exclude them from your diet. What you can do, is eat moderately the ones with more carbs and focus more on the other nuts.
The net carbs and calories shown are for 100 grams.
Brazil nuts 4 grams
Pili nuts 4 grams – read more about this great type of nut.
Pecans 5 grams
Macadamia nuts 6 grams
Walnuts 7 grams
Almonds 8 grams
Peanuts 8 grams
Hazelnuts 8 grams
Pine 10 grams
Pistachios 15 grams
Cashews 22 grams
Recommended daily serving of nuts
Nuts are full of fat but also they are high in carbs and calories. So, be careful with the quantity: is very easy to go overboard with them.
The Australian Dietary Guidelines recommend one serving of nuts per day for adults. One serving is equivalent to approximately 30 grams or one-third of a cup (or one handful). Since all nuts are very similar in terms of nutrient content, a wide variety of nuts can be included as part of a healthy diet. This equals to about:
- 30 almonds
- 10 Brazil nuts
- 15 cashews
- 20 hazelnuts
- 15 macadamia
- 15 pecans
- 2 tablespoons pine nuts
- 30 pistachios
- 10 whole walnuts or 20 walnut halves
- a small handful of peanuts or mixed nuts.
Other benefits of eating Nuts
Contribute to satiety
Nuts are rich in fat and proteins and therefore are more likely than foods high in carbohydrates to make you feel full.
They improve the cholesterol values
The unsaturated fat in nuts helps to lower the bad cholesterol and raise the good cholesterol.
The Omega-3 fatty acids appear to prevent the development of erratic heart rhythms.
Glucose level control
Nuts help to control glucose levels and to lower insulin levels in people with pre-diabetes.
Tips to not eat many nuts
Finding a balance can be difficult with nuts. They are tasty and perfect as appetizers or snack to-go but we don’t want to eat that much. Try these tricks:
Once per day rule: Set the rule that you will eat only 1 time per day a portion of nuts. So, for example, if you eat them as a snack you won’t eat them for dinner.
Controlled portions: If you use them as a snack to-go be smart: take with you just a reasonable amount of nuts, and leave the whole package at home.
Don’t buy too much of them: seems silly, but the more food is available the more we will eat. A good trick is to buy only one package per week.
Of course, choose the pack of 200 grams and for one week you will be covered.
My name is Simona, a keto enthusiast, based in the Netherlands.
I live with my husband, my cat Newton, and a fridge full of cheese.
I also write a lot of keto recipes on my Italian blog keto-with-simona.
“This post may contain affiliate links. This means I will get a commission if you purchase through my links, at no extra cost to you. All the opinions are my own. Read the full disclosure here.“