ARE NUTS KETO-FRIENDLY? A GUIDE FOR NUT LOVERS

When embarking on a ketogenic diet adventure, you may wonder if nuts are a suitable choice for this low-carb, high-fat way of eating. With their healthy fats and protein content, it's natural to assume that nuts would fit right in. Right?

Well, you might be surprised by the answer…

So, Are Nuts Keto-Friendly? Let's find out!

The ketogenic diet is a low-carb, high-fat diet that aims to put you in the fat-shredding state of ketosis. When you're in ketosis, your body starts using fat as its primary source of energy, rather than carbohydrates. This shift in fuel for your body, in turn, leads to weight loss and improved overall health.

To successfully follow a ketogenic diet, you need to drastically reduce your carbohydrate intake and focus on consuming high-fat foods. Some examples of these foods include natural fats such as olive oil, avocados, and butter, as well as high-fat protein sources like fatty cuts of meat, fish, and eggs.

Since those pesky carbs tend to be found in a range of everyday Western foods, such as bread, pasta, and fruits, you'll need to be highly selective with your food choices on a keto diet.

In general, you should aim for a daily intake of 20 to 50 grams of carbohydrates, although at The Keto Collective, we think its probably best to get as close to 20g carbs per day as possible, especially when starting out on keto.

The world is nuts about nuts!

With a bonkers total production of tree nuts amounting to over 5.46 million metric tons worldwide in the year 2020/2021, the world can't get enough of this convenient snack.

But not all nuts are created equal when it comes to carb content, and some are better than others for a sneaky keto-friendly snack. Some nuts contain a higher amount of those ketosis-killing carbohydrates, making them less ideal for a ketogenic diet. However, there are certainly nuts that can be enjoyed in moderation while keeping your carb intake in check.

To make the most of your keto journey, you need to choose the right nuts that align with your keto goals. Understanding the nutritional profiles of various nuts and how they fit into a low-carb diet will help you make informed decisions and keep your keto journey on track!

Also, it's best to select the best keto nuts that are low in carbs while still providing a rich nutrient profile. Nuts can indeed be a great choice for your keto journey, and provide a big bang for their buck when it comes to high-quality nutrition.

When following a keto diet, it's crucial to focus on nutrient-dense, keto-friendly foods where possible. You are going to be cutting out some nutritious but carby foods like fruits from your diet, so it's important to try and replace those healthy big hitters with high-fat, low-sugar alternatives. Remember, moderation is essential; stick to a 30g serving of your preferred nuts to ensure you maintain your carb intake goals and enjoy the benefits of these healthy, low-carb snacks. No need to go overboard!

So you know which nuts you can enjoy on Keto, but which are the very best for this diet?

Here are the top keto-friendly nuts based on their nutritional profile.

Macadamia nuts:

Macadamia nuts are an excellent choice for keto dieters. They are one of the lowest-carb nuts, with only 3.9g of carbs per 30g serving. 

But keto is also about quality fats, and Macadamia nuts are super high in monounsaturated fats, which are great for your heart health. They are also good source of dietary fibre, which can help keep you feeling full and satisfied.

Feel free to enjoy macadamia nuts as a snack or add them to your meals for an additional creamy texture!

Pecans nuts:

With only 3.9 grams of net carbs and nearly 21 grams of fat per 30g serving, they are an excellent choice to keep your carbs low on a Keto diet while enjoying a healthy snack.

Pecans not only have heart-healthy fats, but also contain calcium, magnesium and potassium. Perfect for those that suffer from cramps while on the Keto diet!

The best keto-friendly nuts to consider incorporating into your diet include macadamia nuts, pecan nuts, Brazil nuts, and pine nuts. These low-carb nuts will help you stay within your carbohydrate limits while providing essential nutrients and healthy fats. Remember to enjoy nuts in moderation, as their calorie content can add up quickly.

When following a keto diet, incorporating nuts can provide you with a range of health benefits. They are rich in healthy fats and essential nutrients that support your overall well-being. This includes promoting heart health, boosting the immune system, and providing important fatty acids.

• Nuts are an excellent source of healthy fats, such as monounsaturated fats, which can help maintain good blood pressure and lower your risk of heart disease. By including nuts in your keto diet, you may experience improvements in your cholesterol levels and reduced insulin resistance. This can lead to better heart health and a reduced likelihood of developing chronic conditions. Studies show that a higher consumption of nuts has been associated with a lower risk of cardiovascular disease.

  
  

• Consuming nuts on keto can also benefit your immune system. Many nuts and seeds are high in essential vitamins and minerals, such as B vitamins, vitamin K, and olic acid. These nutrients play a crucial role in strengthening your immune response and supporting the body's natural defences against illness and infection.

  
  
• In addition to being low in carbs, nuts are versatile and can be easily incorporated into your keto meal plan. Is there a more convenient natural snack than nuts? Just stick a handful in your pocket, and you are good to go. You can enjoy them as a snack, or use nut flour and butter to create delicious ketogenic recipes. Get creative!

With their rich nutrient profile and numerous health benefits, nuts can contribute to good heart health, support your immune system, and provide essential fatty acids. So, go nuts and try all the low-carb varieties of nuts on your keto journey and enjoy their tasty and health-promoting benefits.

Different types of nuts have varying properties related to longevity and good health. For instance, macadamia nuts and pecans are high in monounsaturated fats, which can contribute to reduced cholesterol levels and improved heart health.

At the same time, lower-carb nuts like walnuts and hazelnuts are beneficial for sustaining your energy levels while keeping you within your daily carb limits.

However, that being said, it's essential to be mindful of your nut consumption as the calories can add up quickly. Measure out individual portions and resist the temptation to overeat, as this could counteract your weight loss efforts. It's very easy to settle down with a bag of nuts, and by the time you realise it, you're finishing them off!

So choose your nuts and portion size wisely, paying attention to both the nutritional and carb content, to ensure they fit into your daily macros.

On the keto diet, you might be looking for alternative nut and seed options that are low in carbohydrates and high in healthy fats. Here are some popular options to consider when deciding your up and coming keto meals:

Experiment with different combinations of these tasty additions to your diet and find new ways to make your keto journey both enjoyable and nutritious.

When following a ketogenic diet, it is crucial to pay attention to portion sizes and consumption of nuts. While most nuts are considered keto-friendly, eating large quantities can quickly add up in terms of calories and carbohydrates. To maintain your keto status and stay within the recommended carb limits, you need to understand the appropriate portion sizes for various types of nuts.

A one-ounce serving is a common portion size for nuts. However, as different nuts have varying macronutrient profiles, the number of nuts per ounce may vary. For a quick reference, here is a list of common nuts and their approximate quantity in a 30g serving:

• Almonds: about 23 nuts
• Hazelnuts: about 21 nuts
• Pecans: about 19 halves
• Brazil nuts: about 6 nuts

Although nuts can be a great source of healthy fats, fibre, and essential nutrients, it's important not to overindulge. Stick to the guidelines above when measuring out your snacks, and you should be ok.

Keep your consumption in check by measuring out portions and always being aware of the macronutrient breakdown for each type of nut you consume. This will help you maintain a successful keto diet while still enjoying the delicious and healthy benefits of nuts.

Nuts are great on keto, and we love them at The Keto Collective. 

Many nuts, including almonds, pecans, and macadamias, have low net carb content, making them ideal for your keto meal plans. Pairing nuts with other keto-friendly foods such as cheese or avocado helps to maintain a balance of macronutrients, so mix things up and get creative.

It can be difficult early on in the diet to reprogram yourself to eat more fats. We have been told since childhood that fats are bad and make you obese. Even though we now that we know that isn't true, it can still be hard to adjust. Nuts can help with that, and a few portions a week will up your healthy fats without you realising!

Nuts are super versatile. Put a handful in your pocket and enjoy them as a healthy snack. Use them to enhance recipes, or create dairy substitutes like almond milk and nut butter. By choosing the best options and keeping track of your carb intake, you can add nuts to your keto lifestyle while maintaining your dietary goals.

The good news is that many nuts are keto-friendly and can be a great source of healthy fats and protein. They carry health-giving properties that you can't ignore, but make sure you choose the right ones:

So what are you waiting for?

Next time you are in the supermarket, don't pass the snack aisle thinking it's a keto walk of shame. Pick up a few bags of low-carb nuts, and boost your intake of high-quality fats!