The keto diet has become one of the most popular recent health trends. Short for “ketogenic diet,” the keto diet is all about minimizing your carbs and upping your fats. After a few days of following this eating routine, you go into something called ketosis, or the state your body enters when it doesn’t have enough carbs for your cells to use for energy. At this point, your body starts burning fat for more energy.
While keto meals can be easy to plan, it can sometimes be difficult to find snacks that fit the bill. While nuts are always a great choice for a healthy snack and the fat content is great for keto, you also need to consider the carbs. Below we’re counting down the best to worst nuts based on the amount of carbs in a 1oz portion.
Best Nuts for Keto Diet:
- Pecans: 1.1 grams
- Brazil nuts: 1.3 grams
- Macadamia nuts: 1.5 grams
- Walnuts: 1.9 grams
- Hazelnuts: 2.3 grams
- Pine nuts: 2.7 grams
- Almonds: 2.9 grams
- Peanuts: 3.8 grams
- Pistachios: 5.8 grams
- Cashews: 8.4 grams
A reason not to go nuts on nuts
While Brazil, macadamia, and pecan nuts are good keto options, you may still want to be careful when eating nuts. If you want to lose weight or reverse type 2 diabetes, even these nuts may be problematic.
Keep in mind that all nuts contain lots of fat and calories (plus some protein and minerals) – they are very nutritious.
Eating nuts is fine if you’re hungry and need energy. But if you’re just snacking on them between meals because the nuts taste good or you feel bored, then you’re adding calories and fat that you don’t need.
The result? Your body will burn the fat from the nuts, instead of your stored body fat — which isn’t a problem if you’re happy with your current weight.
But if you want to lose weight, it’s a different story. In this case, minimizing between-meal snacking may be the best option.s always, eat when you’re hungry, and don’t eat when you’re not hungry.
How to avoid eating too many nuts
Nuts are so tasty that they can be easy to overeat, especially salted varieties.
Adding salt to nuts makes them more more rewarding — and for some people, almost addictive.
This can lead to eating far more than you need to feel satisfied.What’s more, eating too many nuts, especially with higher carb counts, can seriously slow down weight loss.
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 – don’t 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.
Instead, enjoy them deliberately and mindfully.
- Cut back on nuts if you find your weight loss is stalling, and make them an occasional indulgence.
Pecans are tree nuts with an excellent nutrient profile for keto. One ounce (28 grams) of pecans provides (1Trusted Source):
- Calories: 196
- Protein: 3 grams
- Fat: 20 grams
- Total carbs: 4 grams
- Fiber: 3 grams
- Net carbs: 1 gram
They’re a high-fat, keto-friendly nut that may help reduce levels of insulin.
Insulin is a hormone that can cause your body to store fat, so it’s ideal to keep insulin levels low when trying to lose weight.
In fact, a 1-month study in 26 adults found that those who ate around 1.5 ounces (43 grams) of pecans per day experienced reductions in insulin levels and improvements in insulin sensitivity, compared to the control group (2Trusted Source).
Pecans can be enjoyed on a keto diet as a snack or crushed and used as a crunchy, low-carb crust for fish or chicken.
Shop for pecans online.
Brazil nuts are a type of tree nut grown in South America. One ounce (28 grams) of Brazil nuts contains (3Trusted Source):
- Calories: 185
- Protein: 4 grams
- Fat: 19 grams
- Total carbs: 3 grams
- Fiber: 2 grams
- Net carbs: 1 gram
They’re also an excellent source of selenium, a trace mineral that is needed for various bodily functions, including reproduction and protein synthesis (3Trusted Source, 4).
Some research suggests that people following a keto diet may be at an increased risk of selenium deficiency (5Trusted Source).
One single Brazil nut provides more than 100% of your daily needs for selenium, making it an ideal way to get enough of this vital mineral in your diet (3Trusted Source).
Nonetheless, due to their exceptionally high selenium content, it’s best to limit your intake to one to three Brazil nuts a day to avoid consuming too much of this mineral, which may have negative health effects.
Shop for Brazil nuts online.