What is Low-Carb Diet and what nuts are allowed on it
February 12, 2020 | Mia Neale

What is Low-Carb Diet and what nuts are allowed on it?

A low-carb diet is low in carbohydrates, found especially in sugar, pasta, and bread. Alternatively, you are eating whole foods from organic proteins, fats, and vegetables.

Studies show that low-carb diets lead to weight loss and improved health markers. These diets have been commonly used for decades and are recommended by many physicians. Best of all, there is usually no need to count calories or use special products. All you need to do is eat whole foods for a complete, nutritious and filling diet.

In this article, we have gathered some information about low carb diet and nuts to include in it, ready? Let’s begin.

What do we have here?

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

What is a low-carb diet?

Low carb diets are very popular due to their fast weight loss speed. They used to be very controversial but recently gained mainstream popularity. Low carb diets tend to cause more weight loss than other diets like low-fat diets; but in the short-term. They also improve many health markers, such as HDL (good cholesterol), blood triglyceride, blood sugar, and blood pressure.

There are many types for this eating pattern such as:

  • A typical low-carb diet with under 150 grams carb intake per day
  • Ketogenic diet with very limited carb intake
  • LCHF or low-carb, High-fat
  • Low carb paleo diet which is paleo diet with less carb intake
  • The Atkins diet with less than 20 grams of carbs per day
  • Eco-Atkins or the vegan version of the Atkins diet
  • Zero carb diet which eliminates all carbs
  • Low-carb Mediterranean diet

Low-carb diets and cause weight loss and may improve your overall health, especially If you have diabetes or celiac condition which is gluten intolerance.

Pros:

  • Can cycle in and out

Cons:

  • Strict carb limits
  • Can seem extreme

You may want to follow a low-carb diet if you:

  • Want to lose weight immediately
  • You have a blood sugar imbalance
  • Have neurological disorders
  • Have Mood disturbances
  • Have Sugar addiction
  • Are glucose intolerance
  • Have polycystic ovarian syndrome

What to eat on a low carb diet?

  • Lean meats such as chicken breast, pork or sirloin
  • Fish and seafood
  • Eggs
  • Cauliflower and broccoli
  • Green leafy vegetables
  • Nuts and seeds, nut butters
  • Oils such as olive oil and coconut oil
  • Some low carb fruits such as. Apples, strawberries, and blueberries
  • Unsweetened dairy products including plain Greek yogurt and plain whole milk.
low-carb diet pyramid

What to avoid on a low-carb diet?

  • Bread and grains
  • High carb and sugar fruits such as banana, raisins, dates, mango, pear, etc.
  • Starchy vegetables such as potato, corn, and beets
  • Pasta, rice, and high carb foods
  • Beer and high carb drinks
  • Sweetened yogurt
  • Juice and sweetened drinks
  • Low-fat salad dressings
  • Beans and legumes
  • Honey and sugar in any form
  • Chips and crackers
  • Milk
  • Gluten-free goods

Best nuts for low carb diet

 Best nuts for low carb 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 low carb 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 low carb diet
  • Macadamia Nuts

Macadamia nuts are also very low in carb and sugar with a high-fat content, which can be great for a low carb 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 low carb diet Brazil nuts
  • Brazil nuts

brazil nuts are great for a low carb 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 low carb diet to protect your cells against free radical damage and improve cholesterol levels.

 Best nuts for low carb 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 low carb diet Hazelnuts
  • Hazelnuts

Hazelnuts can be also a great option for healthy snacking on a low carb 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 low carb 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.

 Best nuts for low carb diet Peanuts
  • 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 low carb diet Almonds
  • Almonds

Almonds are a great nut option for a low carb 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.

We hope that this article can help you browse through the low-carb diet. Read articles with the similar subject of allowed nuts on paleo, ketovegetarianvegan, and Mediterranean diets also.

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