Did you know that one of the top keto snacks is none other than nuts. This makes sense, because nuts are convenient, delicious, and satiating.
But, some nuts contain hidden carbs and do not pack the nutritional punch that you might expect. The last thing that you want to do is enjoy what you think is a keto-friendly snack, then be kicked out of ketosis.
Therefore, we have compiled a list of the top keto nuts available. These options are high-fat, low-carb, and delicious.
Top 7 Low-Carb Nuts:
1. Almonds
1-ounce of almonds contains 2.7g of net carbs. Almonds are a rich source of fiber which is good for your digestive system. Also, fiber helps manage blood sugar levels and promotes satiety.
You can add almonds to your sweet and salty dishes. Also, you can add them to coleslaw, smoothies, pesto and vegetable salads. Substitute almond flour for grain flour in order to reduce your carb intake, while also getting better quality fats in your diet. You can make pizza dough, pies, tarts and cakes with almond meal.
2. Cashews
Cashwes are buttery nuts loaded with flavor and fat, which makes them a great keto diet snack. A 1 ounce serving contains 12 grams of fat, 157 calories, and 8 grams of carbs.
3. Macadamia Nuts
Macadamia nuts are one of the most keto-friendly nut which is why you see them in many keto recipes. These nuts are made up of 78% fats and, per 28g serving, contain only 1g of net carbs and 21g of fat.
The type of fat present in macadamia nuts also makes the nut stand out. 75% of the fats found in macadamia nuts are monounsaturated fats (the healthy fats) and they contain a rare omega-7 fatty acid which is known as palmitoleic acid.
The other nutrients present in macadamia nuts make them a superfood. With:
- 9% of your RDI of magnesium
- 11% of your RDI of copper
- 58% of your recommended daily intake (RDI) of manganese
Macadamia nuts are loaded with essential vitamins and minerals. Also, they are rich in iron and vitamin B6. If any nut is a keto nut, then, it’s this one.
4. Pecans
Pecans are good for more than just your yearly slice of pecan pie. If you are on a higher fat diet, or are looking to add more high-quality sources of healthy fat, pecans are among the highest-fat nuts. (Also, pecans are one of the lowest in carbs.)
Per 1-ounce serving: 20.4 g fat (1.8 g saturated), 196 calories, 2.7 g fiber, 3.9 g carbs, 0 mg sodium, (1.2 g net carbs) 1.1 g sugar, 2.6 g protein
5. Pili Nuts
Pili nuts are a rare nut that come from the Philippines. With about 1.1g of carbs and 22g of fat in a 28g serving, these nuts are a high-fat, low-carb nut that many ketogenic dieters are consuming.
Pili nuts are a great source of phosphorus and magnesium, while also contains Vitamin E, which can act as an antioxidant to fight infection and boost the immune system.
6. Pine Nuts
If you are doing keto this is one nut you might not be consuming, but should. A 1-ounce-serving of pine nuts contains a whopping 19 grams of protein, about 191 calories and with just under 4 grams of carbs. You can add them to yogurt and salads to up the fat content.
7. Pistachios
A little higher in the carbohydrates department than some other nuts, pistachios are still a high-carb nut. Also, they are loaded with potassium, an electrolyte involved in blood pressure regulation. “An ounce of pistachio kernels contains 282 mg of potassium, which is about what you would get in a small banana,” according to Molly Kimball, RD, CSSD, author of The Eat Fit Cookbook. Pistachios are higher in protein as compared to most other nuts.
Per 1-ounce serving, roasted: 12.8 g fat (1.6 g saturated), 160 calories, 2.9 g fiber, 7.9 g carbs, 2.2 g sugar, (4.7 g net carbs), 5.9 g protein, 1.7 mg sodium
Nuts are healthy and deliccious. Also, they are a fantastic low-carb option that contains plenty of health benefits.
Related Articles:
- According to Dietitian and Experts – These are the Best and WORST Diets of 2019
- What are the Best Nuts to Eat for Weight Loss?
- Eating Just a Handful of These Nuts Daily Could Lower Your Cholesterol
Sources:
Dietdoctor
Menshealth
Womenshealthmag
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