Nuts are the ultimate keto snacks!
Rich in healthy fats and incredibly low in simple carbohydrates, nuts have the perfect fat-to-carb ratio that helps your body burn excess fat and shed extra pounds.
What’s more?
They make an exceptionally versatile addition to your daily diet.
Touted as a handy snack to carry along in your bag, nuts can either be enjoyed atop a mixed salad, added to your favorite smoothie recipe or just savored solo!
So, if you’re looking for the best nuts to eat on keto, incorporate these into your emergency snack stash and be prepared when hunger strikes:
1. Macadamia Nuts
Can a nut that’s essentially 75% fat be good for you?
Well, the answer is a BIG FAT yes!
Regarded as the king of Keto-Nuts, Macadamias boast one of the highest amounts of fat and lowest amounts of carbs in the entire nut family.
What’s more?
Studies show that they’re an excellent source of mono-saturated fats that benefit heart health by decreasing cholesterol levels and improving the markers of inflammation in your body.
Here’s a breakdown of a 1 ounce serving of Macadamia nuts and its macro content:
- Net carbs/1-ounce or 28-gram serving: 2 grams
- Percent of calories from carbs: 8%
2. Pecans
If you’re only used to pecans in sweets like pecan cheesecakes or pecan pie, you need to give this buttery nut a double-take.
Loaded with a host of nutritional benefits, pecans are not only low in carbs and high in fat but also enriched with the goodness of important nutrients like phosphorus, zinc and thiamine (vitamin B1).
Here’s a breakdown of a 1 ounce serving of Pecans and its macro content:
- Net carbs per 1-ounce (28-gram) serving: 1 gram
- Percent of calories from carbs: 8%
3. Almonds
Regarded as one of nature’s most nutrition-rich “superfoods”, almonds boast a rich content of heart-healthy fats, protein, and antioxidants.
In fact, research has proven that a diet rich in almonds stimulates weight loss by reducing hunger and curbing appetite.
What’s more?
Whole almonds couple well with a variety of foods and make a convenient option for snacking on the go.
Pro Tip: Almond flour is a great substitute for traditional all-purpose flour and can be incorporated into your keto regime to make low-carb versions of muffins, pancakes, and crackers.
Here’s a breakdown of a 1 ounce serving of Almonds and its macro content:
- Net carbs per 1-ounce (28-gram) serving: 3 gram
- Percent of calories from carbs: 15%
4. Brazil Nuts
Brazil nuts are large, low-carb nuts with a unique texture and flavor that makes them a great snack to try on Keto!
Packed with plenty of important nutrients, they’re most popular for their high concentration of selenium with just one nut delivering over 100% of the recommended daily intake (RDI).
In fact, according to one study, eating just one Brazil nut daily for three months can support the optimal thyroid gland function and overall thyroid balance in the body.
What’s more?
These nuts contain beneficial oleic acid and palmitoleic acid, which promote healthy cholesterol levels.
Here’s a breakdown of a 1 ounce serving of Brazil Nuts and its macro content:
- Net carbs per 1-ounce (28-gram) serving: 1 gram
- Percent of calories from carbs: 8%
5. Walnuts
Walnuts are not only high in fat and low in carbs but also loaded with important nutrients such as zinc, iron, B vitamins, magnesium, and polyphenol antioxidants.
In fact, incorporating walnuts into your daily regime has been shown to improve heart health, promote brain function, reduce blood pressure, and even boost weight loss
According to a study conducted on 293 people over a period of 12 months, those who ate 1 ounce or about 30 grams of walnuts per day achieved significantly greater weight loss than those who did not!
Here’s a breakdown of a 1 ounce serving of walnuts and its macro content:
- Net carbs per 1-ounce (28-gram) serving: 2 grams
- Percent of calories from carbs: 8%
References
- https://www.ncbi.nlm.nih.gov/pubmed/18356332
- https://www.ncbi.nlm.nih.gov/pubmed/24084509
- http://www.aulamedica.es/nh/pdf/9384.pdf
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5510231/
