What is Keto Diet and what nuts are allowed on it?

Natural Moreish R&D Team Member

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“Ketogenic” is a low-carb diet term (like the Atkins diet). The idea is for you to get more protein and fat calories and fewer carbohydrates. You cut most on easily digestible carbs such as sugar, soda, pastries, and white bread.

In this part, we have gathered some information about the keto diet and nuts to include in it, ready? Let’s begin. You may read articles with the similar subject of allowed nuts on low carb, keto, vegetarian, vegan, and Mediterranean diets also.

What do we have here?

  • What is a Keto diet?
  • Pros and Cons
  • Who should follow a Keto diet?
  • What to eat on the Keto diet?
  • What to avoid on the Keto diet?
  • Best nuts for Keto diet

What is a keto diet?

“Ketogenic” is an expression for a keto diet (like Atkins). The idea is to get more of your daily calories from fat and protein and less from carbohydrates. You cut back most of the carbs that are easy to digest, like soda, sugar, cakes, and white bread.

When you consume less than 50gr of carbs a day, your body ultimately runs out of fuel (blood sugar) it can use instantly. Typically takes 3 to 4 days. Then your body will start to break down protein and fat for energy, which can help you lose weight. This state is called ketosis. You should consider the ketogenic diet only as a short-term diet that’s focused on weight loss rather than the health benefits.

Pros:

  • You can eat fatty foods
  • Can cycle in and out

Cons:

  • Strict carb limits
  • Can seem extreme

You may want to try the ketogenic diet if you:

  • Want to lose some weight in the quickest way
  • Want to reduce the risk of cancer
  • If you are a woman with PCOS and want to improve your health

What to eat on a keto diet?

  • Fish and Seafood like salmon, tuna and sardines
  • Meat and poultry like beef, lamb, chicken, turkey, etc.
  • Keto vegetables such as eggplant, cauliflower, zucchini, etc.
  • Natural Cheese, Greek yogurt, butter, and cream
  • Nuts and seeds that are low in carb
  • Avocados and berries
  • Eggs
  • Coconut and olive oil and olive
What to eat on a keto diet?

What to avoid on keto diet?

  • Beans, peas, lentils, and peanuts
  • Grains, such as rice, pasta, and oatmeal
  • Low-fat dairy products
  • Added sugars and sweeteners
  • Sugary beverages, including juice and soda
  • Traditional snacks, such as potato chips and crackers
  • Most fruits, except for lemons, limes, tomatoes, and small portions of berries
  • Starchy vegetables, including corn, potatoes, and peas
  • Trans fats, such as margarine or other hydrogenated fats
  • Most alcohols, including wine, beer, and sweetened cocktails

Best nuts for Keto diet

  • Pecans

Although pecans are usually associated with sweets, they are very healthy and full of nutrition. Pecans are low in carbs and high in fiber, and rich in crucial nutrients such as thiamine, phosphorus, magnesium, and zinc.

  • Total carb per 1 ounce serving: 4 grams
  • Net carb per 1 ounce serving: 1 gram
  • Percent of calories from carbs: 8%
  • Carbs per 100 gr: 14 grams

These nuts are great for a Keto diet. As they are very low in carbs with a little more than 1 gram of net carbs per 28 grams (1 ounce). Because your body doesn’t quickly absorb naturally occurring fiber in whole foods, fiber is often subtracted from a food’s total carb content.

Best nuts for Keto diet Macadamia Nuts
  • Macadamia Nuts

Macadamia nuts are also very low in carb and sugar with a high fat content, which can be great for a keto diet, especially the high fat ones. They are rich in B vitamins, iron, copper, magnesium and manganese.

  • Total carb per 1 ounce serving: 4 grams
  • Net carb per 1 ounce serving: 2 grams
  • Percent of calories from carbs: 8%
  • Carbs per 100 gr: 14 grams

Macadamia nuts are buttery tasting nuts full of monounsaturated fats. Some studies have shown that macadamias can improve health by reducing your cholesterol levels and improving inflammation in your body.

Best nuts for Keto diet Brazil nuts
  • Brazil nuts

brazil nuts are great for a keto diet due to their large size and nutrition profile. They are rich in selenium which is a mineral involved in crucial functions of the body like the metabolism.

  • Total carb per 1 ounce serving: 3 grams
  • Net carb per 1 ounce serving: 1 gram
  • Percent of calories from carbs: 8%
  • Carbs per 100 gr: 12 grams

You can consume these wonderful nuts on your keto diet to protect your cells against free radical damage and improve cholesterol levels.

Best nuts for Keto diet Walnuts
  • Walnuts

Walnuts are delicious, creamy and very low in carb. They are also full of important nutrients such as iron, B vitamins, magnesium, fiber, and antioxidants. They are high in fat, so they will make you feel full for a longer time.

  • Total carb per 1 ounce serving: 4 grams
  • Net carb per 1 ounce serving: 2 grams
  • Percent of calories from carbs: 8%
  • Carbs per 100 gr: 14 grams

Also, eating walnuts on a regular basis can improve your heart health, promote brain functions and reduce blood pressure and even boost your weight loss.

Best nuts for Keto diet Hazelnuts
  • Hazelnuts

Hazelnuts can be also a great option for healthy snacking on a keto diet. They are rich in fiber, healthy fats, vitamin E, manganese and vitamin K.

  • Total carb per 1 ounce serving: 5 grams
  • Net carb per 1 ounce serving: 2 grams
  • Percent of calories from carbs: 10%
  • Carbs per 100 gr: 17 grams

Also, hazelnuts are high in L-arginine which is an amino acid that helps blood vessels relax and is important for heart health.

Best nuts for Keto diet Pine nuts
  • Pine nuts

Pine nuts are sourced from the cones of pine trees. They have a rich flavor and buttery texture due to their high-fat content. Pine nuts are a great source of vitamin E, manganese, magnesium, vitamin K, zinc, phosphorus, and copper.

  • Total carb per 1 ounce serving: 4 grams
  • Net carb per 1 ounce serving: 3 grams
  • Percent of calories from carbs: 8%
  • Carbs per 100 gr: 13 grams

They also contain a lot of antioxidants which help fight inflammation in your body. Also, frequent pine nut consumption is linked to lower levels of insulin resistance and reduced blood sugar.

  • Peanuts

Peanuts are not technically nuts; they are legumes. they contain a lot of nutrients, including folate, vitamin E, magnesium, phosphorus, zinc, and copper.

  • Total carb per 1 ounce serving: 6 grams
  • Net carb per 1 ounce serving: 4 grams
  • Percent of calories from carbs: 14%
  • Carbs per 100 gr: 21 grams

Peanuts are rich in antioxidants, such as resveratrol, an antioxidant that can improve heart health, some cancers and may promote weight loss.

Best nuts for Keto diet Almonds
  • Almonds

Almonds are a great nut option for a keto diet. They are a great source of vitamin E, Magnesium, copper, and manganese.

  • Total carb per 1 ounce serving: 6 grams
  • Net carb per 1 ounce serving: 3 grams
  • Percent of calories from carbs: 15%
  • Carbs per 100 gr: 22 grams

Almonds are also high in protein, with 6 grams per 1 ounce serving.

Some studies have shown that almonds promote weight loss by reducing hunger and limiting your desire to eat.

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