Can You Eat Walnuts On Keto

Nuts Are Among The Best Keto Snacks

Since nuts are not only low-carb but also robust and, therefore, perfect for travel, they are the ideal whole food keto snack.

With this in mind, you can always have a small supply in your bag, car, or desk.

However, if you are on the road all day, you can quickly eat too many nuts on keto per day. Therefore it is recommended to carry only a reasonable portion .

How To Eat Almonds

You can add almonds to your salty and sweet dishes. You can also add them to smoothies, coleslaw, vegetable salads, and pesto. Substitute almond flour for grain flour to reduce your carb intake and get better quality fats in your diet. You can make pies, pizza dough, cakes, and tarts with almond meal.

Best Nuts And Seeds For Keto Diet

Its no secret that nuts and seeds form a staple part of the keto diet. Nutritionally dense, high in healthy fats, and low in carbohydrates, most nuts and seeds fit perfectly within the parameters of the keto diet, but not all nuts and seeds are created equal. Here are 10 of the best nuts and seeds to eat on the keto diet.

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Should You Eat Nuts And Seeds On Keto

The ultimate goal of a healthy dietary lifestyle is to reduce the risk of developing a chronic disease, such as cancer, cardiovascular heart disease, stroke, diabetes, Alzheimers and more.

Besides chronic inflammation, many of these diseases start with issues in the bodys glucose metabolism that leads to varying degrees of insulin resistance.

Thats why I advocate for a Paleolithic ketogenic diet, which combines the benefits of both the keto and paleo diets.

What Nuts Are Best For Keto

To make things easy, well analyze each nut based on nutrition facts from nutritionvalue.org – and well place each nut into 2 different categories:

In the first category, well outline the best nuts to eat on a ketogenic diet. These nuts are high in fat and comparatively lower in carbohydrates compared to other nuts – which means they can be great worry-free options on a ketogenic diet.. And well start with my personal favorite…macadamia nuts!

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How Many Nuts On Keto Are Too Many

Whether as a snack or as a recipe ingredient, it is vital to maintain a certain amount when eating keto nuts.

My tip is not to include nuts as a snack every day. When traveling, do not carry more than a small pack of 4 ounces at most. For example, this is serving size of macadamia nuts already yields 800 calories.

With this in mind, there are several good reasons to keep an eye on portion sizes:

Chia Seeds Keto Recipes Carbs And Nutrition

Though they are very low in net carbs , chia seeds are best known for their high amount of ALA , fiber, and calcium.

In fact, these seeds provide 3x more fiber than almonds, which is the highest-fiber nut on our list. This makes them one of the best sources of keto-friendly fiber.

When hydrated, chia seeds form a thick gel that can be used to thicken up your keto smoothie, create a chia pudding, or bind ingredients together. To experience the versatility and health benefits of chia seeds, try making some of these keto-friendly recipes:

Flax seeds are a key ingredient in keto bread and low carb tortillas as well.

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Nuts Are Fairly Low In Carbohydrates

While the amount of carbs per serving varies among different types of nuts, the overall carb count is typically low enough to make them a great food for any keto dieter. However, nuts do have some digestible carbs – so youll need to watch your intake if youre looking to maximize your ketones.

For example, that same 1oz serving of cashews mentioned above has 6g net carbs per serving. And while 1 serving wont have nearly enough carbs to kick you out of ketosis, 5-6 servings might. So its worth mentioning that you cant eat cashews all day and expect to remain in ketosis.

Pictured: the correct cashew serving size to stay in ketosis.

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Nuts Are Rich In Healthy Fats

Since nuts are high-fat, low-carb foods, they perfectly suit the keto diet.

In moderation, they help you keep your blood sugar level stable, burn body fat, and lose weight.

For example, a handful of macadamia nuts provides around 21.5g of fat with only 1.5g of net carbs .

Since most of the fat is oleic acid, as in olive oil, macadamia nuts also provide similar health and weight loss benefits.

However, raw macadamia nuts have the advantage over olive oil that the fatty acids are more resistant to damage.

How To Avoid Eating Too Many Nuts

Nuts are so tasty that they can be easy to overeat, especially salted varieties.7 Adding salt to nuts makes them more rewarding and for some people, almost addictive.8 This can lead to eating far more than you need to feel satisfied.9

Whats more, eating too many nuts can seriously slow down weight loss.10

Here are some tips to help keep your nut consumption under control:

• Select the amount you want to eat.
• Put the nuts in a small bowl dont eat out of the full bag or container.
• Avoid mindlessly munching nuts while in front of the TV, watching a movie, reading or doing another activity that has most of your attention.11 Instead, enjoy them deliberately and mindfully.
• Cut back on nuts if you find your weight loss is stalling, and make them an occasional indulgence.

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Seeds To Limit On Keto

The following seeds show nutrition facts acceptable for keto dieters and are therefore often celebrated as a keto-friendly ingredient.

However, they share a significant disadvantage with cashews and peanuts: lectins.

Since these sticky proteins can attach themselves to nerve endings of the intestine and brain, cause weight gain, inflammation, and toxic reactions, they inhibit the goals of the keto diet .

For this reason, the following seeds should only be consumed as an exception on the keto diet.

1. Chia Seeds

The hype about chia seeds as so-called superfood will probably not have passed you by either, as they have an excellent nutrient density at first sight :

Especially for vegetarians and vegans among the keto dieters, flaxseed is indispensable, as it is one of the few significant vegetable omega-3 sources.

Accordingly, they improve blood clotting, blood pressure, blood lipid levels, diabetes, and inflammation .

Notably, flaxseed must be freshly ground to be better absorbed by the body.

For example, you can put them in a pepper mill for this purpose.

Nuts And Seeds To Avoid On Keto

Most of my nut consumption is limited to nut butter. When I do eat whole nuts, I usually avoid cashews and chestnuts because of their high net carb count.

As far as seeds are concerned, I stick with flaxseed, sacha inchi and chia seeds, and stay away from sesame seeds, pumpkin seeds, sunflower seeds and pine nuts.

The one thing I categorically avoid is peanuts. And if youve read this far, youre probably wondering why I havent talked about them yet.

First and foremost, peanuts arent nuts. But thats not the real reason why I omitted them.

Continue reading to find out why peanuts shouldnt have a place in your diet.

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A Quick Word On Nuts And Seeds And Digestibility

Now that you know the best nuts for a keto diet, heres something else to consider: Because nuts and seeds can be high in phytic acid, they can be challenging for some people to digest. A simple soak in water for a half-hour or more can dramatically improve their digestibility. Also, people with the herpes simplex virus and a tendency to break out often may experience heightened breakouts due to the high arginine content of nuts and seeds.

Nuts Are Low In Protein

There are different theories on protein intake with ketogenic diets, and I do believe that the right amount of protein for you depends on your exact situation. For instance, if youre trying to build muscle on keto – youll want a higher protein intake than keto dieters who arent training as hard – typically 1.0 – 2.0 grams per pound of body weight.

But whatever your protein preference, you wont have to worry about overdoing it with nuts. And thats because nuts are naturally pretty low in protein. As well see from breaking down the macros of various nuts below, most nuts have just 3-5g of protein per 1oz serving. Making protein a non-issue when it comes to eating nuts on a ketogenic diet.

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G Net Carbs And 219 Calories Per Quarter Cup Of Brazil Nuts

4.8g protein and 22.3g of fat

Brazil nuts are native to the Amazon rainforest and are the largest of all tree nuts. They also contain high monounsaturated fats, fiber, and minerals such as selenium, essential for thyroid hormone production. Brazil nuts on keto diets can help provide essential nutrients lacking in many low carb foods.

Once again, its essential to eat various nuts as just one serving per day will provide you with all the essential fatty acids. With just one serving per day, youll also be receiving 11% of your daily magnesium requirements.

Brazil nuts are packed full of nutrients and should be eaten if possible. They also have an additional benefit they contain selenium, a vital trace mineral for thyroid health. For those looking to add a selenium rich food into their diet, these accomplish that nicely.

Being so high in monounsaturated fats makes them an ideal choice as part of the Paleo diet and Keto. Brazil nuts are an excellent option for those eating healthier as theyre low in sugar content and high in protein and fiber.

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Which Are The Best High

Nuts provide a wonderful plant-based protein, but you have to know which are the highest protein nuts, and which are the lowest carb nuts.

This protein in nuts and seeds chart shows you exactly how many grams of protein, how many grams of fat, how many grams of net carbs, and how many calories are in nuts and seeds.

Plus there are 15 delicious recipes that use high-protein seeds and high-protein nuts for your low-carb diet, keto diet, or high-protein low-carb diet.

How Many Carbs In Candied Walnuts

Since candied walnuts contain added sugar, they are not the ideal snack for a keto diet. A 1/4 cup serving of candied walnuts contains 6 grams total carbs and 5 grams net carbs .

The chart below summarizes grams of carbs for a variety of walnut serving sizes:

• 4.3 grams of protein
• 3.9 grams of carbohydrates

Walnuts are rich in vitamins and minerals, and their macronutrients are linked to an array of health benefits. The fat content in walnuts, for instance, is unlike any other nut because of its high percentage of the omega-3 fat called alpha-linolenic acid a fatty acid linked to reduced inflammation and risk for heart disease . Walnuts also improve heart health by lowering bad LDL cholesterol and improving the way blood vessels function .

With a hefty amount of protein and healthy fats, studies also show that walnuts can help you avoid weight gain

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A List Of Highest Fat Nuts For Keto

If you need a high-fat snack thatll satisfy your hunger and keep you in ketosis, here are the best nuts :

Since macadamia nuts, pecans, and brazil nuts also have the lowest net carb content, these would be the best options for increasing your fat intake on keto.

That being said, almost any nut can have its place in your keto lifestyle. Lets take a closer look at each option, including their carb counts, health benefits, intake recommendations, and recipes.

Germination: A Useful Technique

You can help remove the “anti-nutrients” listed above, as well as phytic acid . by germinating your nuts before eating them.

Germination makes nuts more digestible, and it also releases a tremendous amount of nutrition.

If you’d like to learn exactly how to germinate your nuts before eating , watch this video.

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Which Nuts Are The Lowest In Carbs A Ranked List

Since net carbs are the type of carbohydrate that will impair ketosis most, lets rank the nuts based on their net carb counts for each ounce, from lowest to highest:

Pecans, brazil nuts, and macadamia nuts emerged as the top three lowest carb nuts. This means they will be the easiest nuts to incorporate into your keto diet. Pistachios and cashews, on the other hand, will be difficult to include in your keto diet due to their relatively high net carb content.

What Is The Keto Diet

Before you can fully understand why walnuts are a good food to add to your Keto meal plan, you first have to have a basic understanding of what the Keto diet is. The Keto diet isnt just low carb in order to prevent you from enjoying bread. Theres scientific reasoning behind this that stems from how your body metabolizes the food you eat in order to turn it into energy.

High carb meals are metabolized by your body into a form of energy known as glucose. While some glucose is essential to your survival, the glucose that comes from high carbs meals is not. When you eat a meal loaded with carbohydrates you get a rush of energy. Glucose is an easy form of energy for your body to make so very shortly after your meal your blood sugar levels spike. This is followed by a drop in both energy levels and your blood sugar when your body runs out of glucose a few short hours later.

This fluctuating energy isnt an ideal way for your body to function. The main purpose of Keto is to put your body in a metabolic state known as ketosis. When in ketosis your body turns stored fat cells into a fuel known as ketones. Ketones are longer lasting than glucose, so you feel energized for longer. Theres a steady supply of fat for most people to create ketones from so you dont feel hungry as often which can be great for weight loss.

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