Nuts can be culinarily defined as the large oily kernel within a shell. Most nuts are seeds and are packed with many of the same nutrients. They are high in fat, moderate in protein, and low in carbohydrates- the key ingredient for a keto diet. This is the main reason that many nutrition experts advise keto dieters to frequently add nuts and seeds to their meal plan.
But not all nuts are keto-friendly. Nuts are rich in minerals, vitamins, fiber, antioxidants, and also a rich source of mono-saturated fatty acids. Some nuts are heavily loaded with carbs and should be eaten in moderation, as excess can throw your body out of ketosis. While others are rich in fats. Nutrition experts recommend choosing nuts wisely when on keto.
So, before you start shopping for nuts when on a keto diet, you should first understand why nuts are keto-friendly and why they should be avoided while on keto.
Let’s dive into the pros and cons of nuts
Pros
Nuts are a nutrient-rich source of healthy fats. Fats keep you fuller and more satisfied. Such fats reduce cardiovascular diseases like stroke, heart attack, and atherosclerosis. It also lowers the inflammation responsible for many chronic conditions.
The main aim of the keto diet is to swap the source of energy for our bodies from carbs to fats. As nuts are low in carbs, they are a smart choice for keto dieters.
Nuts are a rich source of trace elements like magnesium, selenium, and manganese required by the body for different functions.
They are a healthy source of fiber. As fiber is essential for a healthy gut. It also controls blood sugar and cholesterol in the body. Fiber is also essential to prevent many chronic diseases like diabetes, obesity, heart disease, and some kinds of cancer.
These can make delicious snacks, as they are convenient to store easily and carry anywhere. Another thing is that they are difficult to spoil easily.
Cons
- Nuts are delicious to be eaten raw. If salted, it is yum. Chances are one can overeat which results in weight gain.
- Nuts have lots of phytic acids, which prevent the absorption of some minerals like zinc, calcium, and iron. Also, some people find them difficult to digest.
- They are also rich in protein. Consuming too much protein can throw you out of ketosis.
The most effective tips for adding nuts to your diet
- Don’t be afraid to add nuts to your diet on a regular basis, but in a controlled manner
- Put the quantity in a small bowl. Avoid taking from a big container
- Avoid processed nuts