Best Nuts for Keto Diet

Nuts have a great nutrition value. They contain healthy fats and plant-based protein. Keto-friendly nuts are also rich in fibre. On top of that, nuts are a good source of minerals and vitamins.
Most nuts are low in carbs. However, there are nuts which are high in carbs. Those need to be avoided during keto diet.

What are the Best Nuts for Keto Diet?

Best nuts for keto diet:

Pili nuts – 0.3 net carb – they are a good source of high-quality protein
Macadamia nuts – 1 net carb – they help to improve digestion and keep blood sugar under control
Brazil nuts – 1 net carb – they are essential for strong immune system
Pecans – 1.2 net carb – these nuts are good for heart
Walnuts – 2 net carbs – they are rich in omega – 3 fatty acids
Hazelnuts – 2 net carbs – they are good for brain, and also are high in vitamin E

These walnuts have 0 trans fats and 4g of carbs per serving:

Amazon Brand – Happy Belly Walnuts

Keto-friendly seeds:

Chia seeds are also keto-friendly. They only have 2 net carbs per 28g serving. Chia seeds are high in fibre and cholesterol-free.
Poppy seeds is another item to add to your grocery list. They have 2.8 net carbs per 28g serving.
Sesame seeds are also recommended for keto diet. They have 3 net carbs per 28g serving. Sesame seeds are good for your bones, they have anti-inflammatory effect and may help to lower cholesterol.
Finally, are my favourite pumpkin seeds. They have 2.7 net carbs per 28g serving. Pumpkin seeds are a great source of magnesium, and they help to improve sleep.

Nuts to avoid during keto diet:

Almonds
Pistachios
These nuts have high carbs and are not recommended for keto diet.

You can use nuts as a snack or add them to keto meals. However, best to eat nuts when you are hungry and need energy. Frequent use of nuts as a snack during keto diet is not recommended, especially if you are trying to lose weight. Remember, that nuts are rich in calories!

Best way to avoid adding calories during your diet is to put the right amount of low-card keto-friendly nuts in a small bowl.

Pili nuts are recommended as a great post-workout snack. Be careful with Brazil nuts: low quantity is recommended due to possible high toxicity.

Recommended for one snack portion:

19 pecans halves – 196 calories
2 Brazil nuts – 67 calories
15 macadamias – 150 calories
7 whole walnuts – 185 calories
20 hazelnuts – 176 calories

Here are some tips how not go nuts with nuts on keto diet:

Buy nuts pre-packed into small 1 serving portions
Keep only low carb keto friendly nuts at home
Get enough keto friendly snacks supply besides nuts
Don’t eat nuts in front of TV or while reading a book
Put your nuts snack in a shallow dish

Some more useful tips:

Nuts can be used instead of grains, such as rice, oats and bread. However, always remember a golden rule: snack on nuts only when you are hungry, if you overeat nuts, your body will start burning nuts fat instead of body fat. That is not good if your aim is to lose weight.

Be careful with peanut butter, nuts being keto-friendly does not mean you can eat peanut butter unlimitedly. If you are looking for a nut-butter, go for sugar free, natural butter made with oil, nuts and salt.

If you notice that nuts as part of your keto diet causing you weight gain, digestive problems or taking you out of ketosis, consider excluding them from your diet plan.
Nuts and seeds as everything in keto diet need to be taken moderately. Mix them with keto friendly fruits, look for quick keto recipes which include these items.

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