Keyto Takeaway
Nuts are a great snack on keto. The best nuts to include in your ketogenic diet:
- Macadamia Nuts
- Almonds
- Brazil Nuts
- Hazelnuts
- Pecans
- Walnuts
The 7 Best Nuts For The Keto Diet
Nuts are rich in fiber and have numerous vitamins and minerals, such as the B vitamins, vitamin E, selenium, magnesium, and potassium. Here are the best nuts to eat on keto.
Brazil Nuts
When it comes to the best low-carb nuts for the keto diet, Brazil nuts are up there. Brazil nuts are very low in carbs with only 1.4 grams of carbs per serve. As well as being a tasty low-carb keto snack, Brazil nuts are also quite high in selenium, which helps maintain positive thyroid functioning and a reduction in inflammation.
Macadamia Nuts
Macadamia nuts for the keto diet are ideal, as they only have 1.5 grams of net carbs per serve. Naturally high in monounsaturated fat (78% to be exact), macadamia nuts can help increase your fat macro levels. Like many other nuts that can be eaten on the keto diet, macadamia nuts improve your good cholesterol while decreasing the bad.[iii]
Almonds
One of the best nuts for the keto diet are almonds. With just 2.6 grams of net carbs per serve, almonds are moderately low-carb nuts. With an excellent nutritional profile, almonds are also packed with other vitamins and minerals, including 37% of the recommended dietary allowance for vitamin E.
Hazelnuts
With only 2 grams of net carbs per serve hazelnuts are another great nut for the ketogenic diet, and what’s more, they’re full of vitamin E. As well as being an excellent low-carb nut snack for keto, hazelnuts are also thought to help improve bad cholesterol levels.[v]
Pecans
What’s Thanksgiving without Pecan Pie (yes, there’s a keto version of it)? One of the best nuts for baking with, pecans are also a low-carb nut that can be snacked on while following a low-carb high-fat diet. With a mere 1.2 net grams per serve, pecans are also an excellent source of zinc. They also boast amazing antioxidant properties and have been found to reduce oxidized bad cholesterol.[vi]
Walnuts
Another favorite baking nut and a safe nut to eat on the keto diet, walnuts have only 2 grams of net carbs per serve. With a high amount of healthy omega-3 fatty acids, walnuts have also proved to be beneficial when it comes to reducing inflammation and hypertension.[vii]
Note: One serve of nuts equals 1 oz. (28 gram).
[i] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3396444/
[ii] https://www.ncbi.nlm.nih.gov/pubmed/26581681
[iii] https://www.ncbi.nlm.nih.gov/pubmed/12672919
[iv] https://www.ncbi.nlm.nih.gov/pubmed/12221048
[v] https://www.ncbi.nlm.nih.gov/pubmed/20877394
[vi] https://www.ncbi.nlm.nih.gov/pubmed/21106921
[vii] https://www.ncbi.nlm.nih.gov/pubmed/15037535
[viii] https://www.ncbi.nlm.nih.gov/pubmed/26383493
[ix] https://ora.ox.ac.uk/objects/uuid:e2244b2b-2f21-437e-a32a-49fbfd019bc4
