A common question which is asked related to the Keto diet is, can I eat nuts on the Keto diet.
The answer in general is yes but not all nuts are recommended due to the large carbohydrate content in some of them. In this article we will select the best for you.- so if you like tour nuts but haven’t taken the plunge with the keto diet then have no fears.
You should also bear in mind that nuts contain a lot of fat and calories (they do contain many other benefits as you will see later on).
You should avoid eating these as a snack to replace another as the fat and calorie count can quickly outweigh any benefits of eating them, if you are trying to lose weight this can be a significant hurdle. If you like nuts you probably already now this.
8 nuts recommended for the Keto diet
We highlight the net carbs count in a 100 gram portion but its also important to highlight some of the otehr benefits in particular the vitamins and minerals that some of the nuts supply
Pecan nuts – 100 g contains 4 grams of net carbs.
A 100 g reference amount, pecans provide about 691 Calories and a rich source (20% or more of the Daily Value) of total fat, protein, dietary fiber (38% DV), manganese (214% DV), magnesium (34% DV), phosphorus (40% DV), zinc (48% DV), and thiamin (57% DV)
They also contain many other vitamins and minerals
Brazil nuts – 100 g contains 4 grams of net carbs.
A 100 gram reference amount provides 656 total calories. Brazil nuts are an excellent source (> 19% of the Daily Value, DV) of dietary fiber (30% DV) and various vitamins and dietary minerals.
A 100 gram amount of Brazil nuts contains rich content of 54% Daily Value of thiamin , 38% of vitamin E , 106% of magnesium , 104% of phosphorus, 57% of manganese and 43% of zinc.
Brazil nuts are perhaps the richest dietary source of selenium, with a one-ounce serving of 6 nuts supplying 774% Daily Value. This is 10 times the adult U.S. Recommended Dietary Allowance, more even than the Tolerable Upper Intake Level which is 400 micrograms per day. This can lead to selenosis.
So in short be careful with Brazil nuts and limit your intake.
Macadamia – 100 g contains 5 grams of net carbs.
A 100 gram reference amount provides 740 Calories and are a rich source of numerous essential nutrients, including 104% Daily Value of thiamine, 21% of vitamin B6 , 195% of manganese , 28% of iron , 37% of magnesium, and 27% of phosphorus.
Walnuts – 100 g contains 7 grams of net carbs.
In a 100-gram reference serving, walnuts provide 654 Calories area rich source of several dietary minerals, particularly 163% Daily Value of manganese, 22% of Iron, 45% of Magnesium, 49% of Phosphorus, 33% of Zinc along with being a good source of B vitamins.
Walnuts can be made into an oil which can be used for cooking. Walnut oil is preferred in cold dishes such as salad dressings as it has a low smoke point meaning that it is not ideal for frying.
Hazelnuts – 100 g contains 7 grams of net carbs.
A 100-gram reference amount, raw hazelnuts supply 628 Calories and are a rich source of numerous essential nutrients. Particularly in high amounts are protein, dietary fiber, vitamin E, iron, thiamin, phosphorus, manganese, and magnesium, all these exceed 30% Daily Value
Peanuts – 100 g contains 8 grams of net carbs.
Not technically a nut but a legume but humour us as we keep this in the list. Also try and avoid the many varieties that have added salt and flavours to them.
Peanuts are rich in essential nutrients. In a 100 g serving, peanuts provide 570 calories and are an excellent source of several B vitamins, vitamin E, several dietary minerals, such as manganese, magnesium and phosphorus , and dietary fiber .
Almonds – 100 g contains 9 grams of net carbs.
A 100 gram reference amount, almonds supply 579 calories. The almond is a nutritionally dense food, providing a rich source of the B vitamins riboflavin and niacin, vitamin E, and the essential minerals calcium, copper, iron, magnesium, manganese, phosphorus, and zinc.
Almonds are a moderate source of the B vitamins thiamine, vitamin B6, and folate, choline, and the essential mineral potassium.
They also contain substantial dietary fiber, the monounsaturated fat, oleic acid, and the polyunsaturated fat, linoleic acid.
Almonds are also used to create almond milk and almond flour which are very good substitutes for cow milk and flour respectively
Yes you nut lovers, on the keto diet you can still have your nuts and enjoy them.
Pecans and Macadamia nuts are the best in my book, only due to the side effects of Brazil nuts with the exceptionally high Selenium content and risk that has but be sensible and you can enjoy these as well