Nuts are enriched with many vitamins, minerals, and fiber. They are rich sources of fat and contain very few carbohydrates, so they can be considered an integral part of the keto diet. But there are some nuts with a high carb content. So, when following a keto diet, always remember that different nuts have different nutritional values. Some nuts are heavily loaded with carbs, while others are rich in fats. As a result, nutrition experts recommend choosing nuts wisely while on a keto diet.
Here’s a list of nuts you should stack on, and the ones you should avoid.
Cashew
These C-shaped nuts are heavy on carbs and less on fats. A few of them can take the maximum carbs allotted in a day, which is a no-no for a keto dieter.
Pistachios
One cup of pistachios can cover the daily limit of carbs. Therefore a total no.
Almonds
World-famous nuts are everywhere, but their carb-to-fat ratio makes them not a suitable choice for keto dieters.
Walnuts
These can be an excellent choice because of their high fat and low carb content. These are also a healthy source of antioxidants and omega-3s, which are beneficial to the heart
Pecans
They are very low in carbs and also in protein but stacked with lots of healthy fats. So if you want to do your best on keto, you can do it. Pecans help with the production of cells in the body.
Macadamia
These nuts are rich sources of fats and contain fewer content carbs same as pecans which makes them an excellent choice for dieters.
Brazil nuts
A rich source of selenium, a trace mineral required by the body for different functions and also for protein synthesis, it has a low content of carbs. This makes it an ideal choice for keto dieters. Just avoid over-eating
Chia seed
Excellent plant-based source of essential fats with powerful anti-inflammatory properties.
Flax seeds
These tiny seeds have potentially beneficial effects on blood pressure and heart health. Both whole and ground nuts can be added to keto-friendly meals, smoothies, soups, etc.
Pine nuts
No need to avoid these nuts completely, but you can use them sparingly.
Final Thought
Eat these low-carb nuts as a snack between meals, toast them, toss them in between salads or grind them and spread them over low-carb crackers, celery, etc. But avoid nuts high in carbs or treated with sugar or labeled as sugar-coated, spiced, salted, etc.