Nuts are generally a good source of monosaturated fats that can help lower bad cholesterol levels or low-density lipoprotein (LDL). Nuts are healthy for you, but too much of everything is not good. So only eat a handful or around 30 grams of the lowest carb nuts.
If you are wondering what nuts are good for keto, here are some of the best nuts for keto diet (not in any particular order). The macronutrient value for all nuts in the list is for every 30-gram serving.
Pecan
They are naturally sweet, loaded with nutrients, and strong in antioxidants. Potassium, calcium, and magnesium are all nutrients found in pecans that can help decrease blood pressure. The majority of the fat in pecans is monounsaturated, which is good for you.
Calories: 207
Carbs: 4.2g
Fats: 21.6g
Protein: 2.8g
Brazil Nuts
Vitamin E and phenols are two of the antioxidants found in Brazil nuts. By scavenging free radicals, antioxidants can lessen oxidative stress and inflammation in your body. Your chance of developing diabetes, heart disease, and certain types of cancer, can be decreased by reducing inflammation.
Calories: 198
Carbs: 3.5g
Fats: 20.1g
Protein: 4.3g
Macadamia Nuts
Natural sugar and carbohydrate content are minimal in macadamia nuts. Additionally, they have a variety of vital nutrients, including dietary fiber and antioxidants that help prevent or manage illnesses like heart disease, diabetes, and digestive issues.
Calories: 212
Carbs: 4.2g
Fats: 22.2g
Protein: 2.1g
Hazelnuts
Hazelnuts are rich in antioxidants that protect the body from oxidative stress, which can lead to hypertension, in addition to their omega-3 content. They are rich in phenolic chemicals.This can help lower inflammation and cholesterol thus, keeping your heart healthy.
Calories: 189
Carbs: 5g
Fats: 18.2g
Protein: 4.5g
Walnuts
Low-density lipoprotein, sometimes known as LDL, or bad cholesterol, can be lowered by eating a handful of walnuts each day. Walnuts not only give your body the nutrients it requires but they also have been linked to a decrease in inflammation.
Calories:196
Carbs: 4.1g
Fats: 19.6g
Protein: 4.6g
Peanuts
Peanuts are rich in three nutrients: protein, fat, and fiber. Even though peanuts contain plenty amount of fat, the majority of that fat is what is referred to as good fats, which are known to decrease cholesterol levels. Numerous vitamins and minerals, such as biotin, copper, niacin, folate, manganese, vitamin E, thiamine, phosphorus, and magnesium are abundant in peanuts.
Calories: 170
Carbs: 4.8g
Fats: 14.8g
Protein: 7.7g
Almonds
Systolic blood pressure reduction provides further protection against heart disease and can be aided by almonds. Almonds are a great source of magnesium and dietary fiber, two essential minerals for your body. Almonds are a wholesome and satisfying snack in one serving.
A regular handful of almonds can increase the amount of vitamin E in your body and reduce your chance of getting (bad) cholesterol.
Calories: 174
Carbs: 6.5g
Fats: 15g
Protein: 6.3g
Pistachios
Unsaturated fatty acids and potassium are abundant in pistachios. Both have anti-inflammatory and antioxidant properties. They may reduce your risk of developing cardiovascular disease. Pistachios are loaded with unsaturated fat, fiber, and minerals that can help control your cholesterol, blood pressure, and blood sugar levels.
Calories: 1669
Carbs: 8.5g
Fats: 13.8g
Protein: 6.3g
Pine Nuts
Pine nuts are good sources of protein, iron, and magnesium, which can help you feel more energetic. The antioxidant properties of vitamin E present in them may support the maintenance of healthy and youthful-looking skin.
Calories: 202
Carbs: 3.9g
Fats: 20.5g
Protein: 4.1g
Cashews
Cashews are known for being high in fiber, heart-healthy lipids, and plant protein, yet low in sugar. Additionally, they are an excellent source of copper, magnesium, and manganese, which are minerals crucial for bone, brain, and immune system health.
Calories: 172
Carbs: 9.8g
Fats: 13.9g
Protein: 4.6g
Why it’s not good to go nuts on nuts
If losing weight is your goal, overeating any type of nut (even the lowest carb nuts) may be problematic … well overeating, in general, is going to be a problem when you’re trying to lose weight.
Remember that all nuts have a high-fat content which means they also contain lots of calories. Eating them is totally fine if you’re hungry and need energy. However, if you’re just snacking on them between meals because you’re bored, or because they taste good, then you’re adding calories that you don’t really need.
What could this mean to your body? Your body will start burning the fat from the nuts you eat, instead of your stored body fat. This is a problem because eating too many nuts can seriously impede your weight loss, so make sure to savor the best nuts for keto moderately.
How to prevent yourself from eating too many nuts
The best nuts for keto are so delicious that it’s easy to eat too many of them, especially the salted kinds. When nuts are salted, they become more satisfying and, for some individuals, nearly addicting. This may cause you to eat far more than you actually need to feel full.
Here are some helpful tips to help you control your nut consumption:
- Choose how much food you want to eat.
- Do not consume the entire bag or jar of nuts; rather, place them in a small dish.
- Avoid aimlessly chewing nuts while engaging in an activity that requires the majority of your concentration, such as watching TV, a movie, reading, or playing video games. Instead, intentionally and attentively savor them.
- If you see that your weight reduction is stalled, reduce your intake of nuts and only indulge occasionally.
