{"id":452,"date":"2020-05-06T14:30:10","date_gmt":"2020-05-06T12:30:10","guid":{"rendered":"https:\/\/ketonetherlands.com\/?p=452"},"modified":"2023-02-06T18:52:41","modified_gmt":"2023-02-06T17:52:41","slug":"the-best-nuts-to-eat-in-the-keto-diet","status":"publish","type":"post","link":"https:\/\/trustnocarb.com\/index.php\/2020\/05\/06\/the-best-nuts-to-eat-in-the-keto-diet\/","title":{"rendered":"The best nuts to eat in the Keto diet"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-white ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Navigate to where you want to go:<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69e20435c5c43\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69e20435c5c43\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/trustnocarb.com\/index.php\/2020\/05\/06\/the-best-nuts-to-eat-in-the-keto-diet\/#Which_nuts_are_the_best_to_eat_in_the_keto_diet\" >Which nuts are the best to eat in the keto diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/trustnocarb.com\/index.php\/2020\/05\/06\/the-best-nuts-to-eat-in-the-keto-diet\/#Recommended_daily_serving_of_nuts\" >Recommended daily serving of nuts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/trustnocarb.com\/index.php\/2020\/05\/06\/the-best-nuts-to-eat-in-the-keto-diet\/#Other_benefits_of_eating_Nuts\" >Other benefits of eating Nuts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/trustnocarb.com\/index.php\/2020\/05\/06\/the-best-nuts-to-eat-in-the-keto-diet\/#Tips_to_not_eat_many_nuts\" >Tips to not eat many nuts<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>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&#8217; because nuts are:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>rich in <strong>monounsaturated fats and polyunsaturated fats <\/strong>(especially walnuts)<\/li>\n\n\n\n<li>low in saturated fats (the bad fats!)<\/li>\n\n\n\n<li>good sources of <strong>dietary protein<\/strong> (good alternative to animal proteins).<\/li>\n\n\n\n<li>high in dietary fibre<\/li>\n\n\n\n<li>rich in phytochemicals that act as antioxidants<\/li>\n\n\n\n<li>rich in vitamins E, B6. And minerals such as magnesium, zinc, plant iron, calcium, copper, selenium, phosphorus and potassium.<\/li>\n<\/ul>\n\n\n\n<p>Researches have determined that mono and polyunsaturated fats and omega-3 fatty acids, contained in nuts, <strong>reduce the risk of cardiovascular diseases<\/strong>, helping with <strong>weight regulation <\/strong>and r<strong>educe the risk for diabetes<\/strong>.<\/p>\n\n\n\n<p>Usually, the common though is that nuts are very caloric and cause weight gain. Actually, <strong>nuts promote weight loss<\/strong> because they promote satiety and they also increase the energy burned.<\/p>\n\n\n\n<p>Include nuts in our lifestyle is therefore a good choice. They are a great ally for the ketogenic diet. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Which_nuts_are_the_best_to_eat_in_the_keto_diet\"><\/span>Which nuts are the best to eat in the keto diet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Some nuts have more carbs than others. All nuts are important source of minerals and proteins, so don&#8217;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.<\/p>\n\n\n\n<p>The <strong>net carbs and calories <\/strong>shown are for 100 grams.<\/p>\n\n\n\n<p><strong>Brazil nuts<\/strong>  4  grams<\/p>\n\n\n\n<p><strong>Pili nuts<\/strong> 4 grams &#8211; read more about <a href=\"https:\/\/trustnocarb.com\/index.php\/2021\/05\/28\/pili-nuts-for-the-keto-diet-are-they-worthy\/\" target=\"_blank\" rel=\"noreferrer noopener\">this great type of nut<\/a>.<\/p>\n\n\n\n<p><strong>Pecans<\/strong>  5 grams<\/p>\n\n\n\n<p><strong>Macadamia<\/strong> <strong>nuts<\/strong>  6 grams<\/p>\n\n\n\n<p><strong>Walnuts<\/strong>  7 grams<br><br><strong>Almonds <\/strong> 8 grams<br><br><strong>Peanuts <\/strong>8 grams<br><br><strong>Hazelnuts<\/strong>  8 grams<br><br><strong>Pine<\/strong>  10 grams<\/p>\n\n\n\n<p><strong>Pistachios<\/strong> 15 grams<\/p>\n\n\n\n<p><strong>Cashews<\/strong> 22 grams<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"recommended-daily-serving-of-nuts\"><span class=\"ez-toc-section\" id=\"Recommended_daily_serving_of_nuts\"><\/span>Recommended daily serving of nuts<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>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.<br><\/p>\n\n\n\n<p><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/HealthyLiving\/Nuts-and-seeds#nutrients-in-nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\">The Australian Dietary Guidelines<\/a> 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:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 almonds&nbsp;<\/li>\n\n\n\n<li>10 Brazil nuts&nbsp;<\/li>\n\n\n\n<li>15 cashews&nbsp;<\/li>\n\n\n\n<li>20 hazelnuts&nbsp;<\/li>\n\n\n\n<li>15 macadamia<\/li>\n\n\n\n<li>15 pecans&nbsp;<\/li>\n\n\n\n<li>2 tablespoons pine nuts&nbsp;<\/li>\n\n\n\n<li>30 pistachios<\/li>\n\n\n\n<li>10 whole walnuts or 20 walnut halves&nbsp;<\/li>\n\n\n\n<li>a small handful of peanuts or mixed nuts.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Other_benefits_of_eating_Nuts\"><\/span><br>Other benefits of eating Nuts<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Contribute to satiety<\/h3>\n\n\n\n<p>Nuts are rich in fat and proteins and therefore are more likely than foods high in carbohydrates to make you feel full.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">They improve the cholesterol values<\/h3>\n\n\n\n<p>The unsaturated fat in nuts helps to lower the bad cholesterol and raise the good cholesterol.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Prevent arrhythmias<\/h3>\n\n\n\n<p>The Omega-3 fatty acids appear to prevent the development of erratic heart rhythms.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Glucose level control<\/h3>\n\n\n\n<p>Nuts help to control glucose levels and to lower insulin levels in people with pre-diabetes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tips_to_not_eat_many_nuts\"><\/span><br>Tips to not eat many nuts<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Finding a balance can be difficult with nuts. They are tasty and perfect as appetizers or snack<a href=\"https:\/\/ketonetherlands.com\/index.php\/2020\/08\/21\/keto-snacks-easy-to-carry-in-the-bag\/\" target=\"_blank\" rel=\"noreferrer noopener\"> to-go<\/a> but we don&#8217;t want to eat that much. Try these tricks:<\/p>\n\n\n\n<p><br><strong>Once per day rule<\/strong>: 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&#8217;t eat them for dinner.<br><br><strong>Controlled portions<\/strong>: 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.<\/p>\n\n\n\n<p><strong>Don&#8217;t buy too much of them<\/strong>: seems silly, but the more food is available the more we will eat. A good trick is to buy only one package per week.<br>Of course, choose the pack of 200 grams and for one week you will be covered.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p>Read also the<a href=\"https:\/\/trustnocarb.com\/index.php\/2020\/05\/08\/the-best-cheese-for-the-keto-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\"> best cheese<\/a> and the <a href=\"https:\/\/trustnocarb.com\/index.php\/2020\/04\/23\/the-10-best-vegetables-for-the-keto-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\">best vegetables<\/a> for the ketogenic diet.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"500\" height=\"667\" src=\"https:\/\/trustnocarb.com\/wp-content\/uploads\/2022\/05\/IMG_1382-copy-2.jpeg\" alt=\"\" class=\"wp-image-16573\" style=\"width:308px;height:auto\" srcset=\"https:\/\/trustnocarb.com\/wp-content\/uploads\/2022\/05\/IMG_1382-copy-2.jpeg 500w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2022\/05\/IMG_1382-copy-2-225x300.jpeg 225w, https:\/\/trustnocarb.com\/wp-content\/uploads\/2022\/05\/IMG_1382-copy-2-160x213.jpeg 160w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure>\n<\/div>\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-text-align-center\">Hi, I\u2019m Simona! After experiencing the restrictions of keto, I\u2019m now enjoying a balanced diet that brings freedom and happiness to my eating habits.<\/p>\n\n\n\n<p class=\"has-text-align-center\"><\/p>\n\n\n\n<p class=\"has-text-align-center\"><\/p>\n\n\n\n<p class=\"has-text-align-center\"><br><\/p>\n\n\n\n<p class=\"has-text-align-center\">You find me on <a href=\"https:\/\/www.instagram.com\/justsimonaz\/\" target=\"_blank\" rel=\"noreferrer noopener\">Instagram<\/a>, <a href=\"https:\/\/nl.pinterest.com\/trustnocarb\/_created\/\" target=\"_blank\" rel=\"noreferrer noopener\">Pinterest<\/a>, and sometimes on <a href=\"https:\/\/www.facebook.com\/Trust-No-Carb-104584455040607\" target=\"_blank\" rel=\"noreferrer noopener\">Facebook<\/a>.<\/p>\n\n\n\n<p class=\"has-text-align-center\"><br><\/p>\n\n\n\n<p class=\"has-text-align-center\">I also write a lot of keto recipes on my Italian blog <a rel=\"noreferrer noopener\" href=\"https:\/\/blog.giallozafferano.it\/ketowithsimona\/\" data-type=\"URL\" data-id=\"https:\/\/blog.giallozafferano.it\/ketowithsimona\/\" target=\"_blank\">keto-with-simona<\/a>.<br><br><\/p>\n\n\n\n<p class=\"has-text-align-center\">Check also:<\/p>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/trustnocarb.com\/index.php\/discount-codes\/\" data-type=\"link\" data-id=\"https:\/\/trustnocarb.com\/index.php\/discount-codes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Discount Codes<\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-text-align-center\">\u201c<em>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&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/trustnocarb.com\/index.php\/affiliate-disclosure\/\" target=\"_blank\">here<\/a>.<\/em>\u201c<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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&#8217; because nuts are: Researches have determined that mono and polyunsaturated fats and omega-3 fatty acids, contained in nuts, reduce the risk of cardiovascular&#8230;<\/p>\n","protected":false},"author":1,"featured_media":454,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[141],"tags":[],"class_list":["post-452","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-keto-life"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The best nuts to eat in the Keto diet - Trust No Carb<\/title>\n<meta name=\"description\" content=\"Nuts are one of the best food that you can eat in the keto diet: they are full of good fats. 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