Determining the right foods for a high-fat ketogenic diet that is very low in carbs can be challenging. However, numerous nuts and seeds are both low in net carbs, thanks to their high fiber content, and rich in beneficial fats, making them an ideal choice.
Not only do nuts and seeds contain protein, fiber, vitamins, minerals, and antioxidants, but certain types also have lower carbohydrate content. Therefore, the following nuts and seeds are ideal for adhering to your keto lifestyle.
1. Pecans
Pecans, which are tree nuts, have a beneficial nutrient composition for individuals following a keto diet. These nuts are rich in fat and can be included in a keto-friendly eating plan to potentially lower insulin levels. High levels of insulin in the body can lead to fat storage, so maintaining low insulin levels is advantageous in weight loss efforts.
In a study spanning 1 month and involving 26 adults, it was observed that individuals who consumed approximately 1.5 ounces (43 grams) of pecans daily experienced a decrease in insulin levels and an enhancement in insulin sensitivity when compared to the control group.
Pecans can be consumed as a snack or crushed to create a crunchy, low-carb crust for fish or chicken, making them suitable for a keto diet.
2. Brazil nuts
Brazil nuts, which are grown in South America, belong to the category of tree nuts.
Selenium, a trace mineral required for several bodily functions such as reproduction and protein synthesis, can be obtained from them. It has been suggested through research that individuals who adhere to a keto diet might face a higher possibility of lacking selenium.
The Brazil nut is an ideal way to meet your daily selenium needs as it provides over 100% of the required amount of this essential mineral.
However, to prevent potential negative health effects, it is advisable to restrict the consumption of Brazil nuts to one to three per day as they contain an unusually high amount of selenium.
3. Chia seeds
Chia seeds are small, solid seeds that are either black or white. They contain a significant amount of healthy fiber and omega-3 fats. Approximately 60% of their fat content is made up of omega-3 fats, making them a fantastic plant-based source of these important fats. Moreover, they possess strong anti-inflammatory properties.
In a study lasting for a duration of 6 months, involving a total of 77 individuals, it was discovered that those who consumed approximately 1 ounce (equivalent to 30 grams) of chia seeds for every 1,000 calories they consumed on a daily basis had significantly larger reductions in the levels of the inflammatory marker C-reactive protein (CRP) when compared to a control group.
The control group, in the same study, did not lose as much weight and did not experience as significant reductions in waist circumference compared to those who consumed chia seeds on a daily basis.
Chia seeds can be soaked in liquid to create a jelly-like consistency, resulting in a popular low-carb dish called chia pudding. Additionally, these seeds can also be incorporated into smoothies, protein shakes, or keto cracker recipes to provide a crunchy element.
4. Macadamia nuts
Macadamia nuts, which are native to Australia, are suitable for the keto diet due to their high fat content. Various studies have shown a connection between macadamia nuts and enhanced cholesterol levels.
In a study lasting 4 weeks with 17 men, it was discovered that individuals who consumed 15% of their calorie intake from macadamia nuts saw a decrease of 5.3% in LDL (bad) cholesterol levels and an increase of 8% in heart-protective HDL (good) cholesterol.
Macadamia nuts make for an ideal high-fat snack that can be accompanied by keto-friendly alternatives like macadamia nut milk, butter, and flour, effectively substituting higher-carb options.
5. Flax seeds
Flax seeds, which are rich in fiber and omega-3 fats, have been the subject of research regarding their potential positive impact on blood pressure and heart health.
During a 6-month study involving over 100 individuals, it was observed that those with high blood pressure who consumed approximately 1 ounce (30 grams) of flaxseed meal per day witnessed considerable decreases in their overall blood pressure levels when compared to a control group.
There are two options for purchasing flax seeds, either in whole form or as a ground meal. These can be included in keto-friendly baked goods, soups, smoothies, and protein shakes. Additionally, flax milk is an alternative low-carb milk option.
6. Walnuts
Walnuts, which are popular tree nuts consumed globally, are compatible with the keto diet. In each ounce of walnuts, there are 2 grams of net carbs, 4 grams of total carbs, 4 grams of protein, and 185 calories.
According to the American Institute of Cancer Prevention, incorporating walnuts into your diet is a great approach to reducing the risk of cancer. This is due to their high content of fats and ability to keep you feeling full, which makes them a suitable choice for those following a keto diet. Utilizing different keto recipes, you can easily create nutritious snacks using walnuts.
7. Peanuts
When considering the sequence of thoughts, rephrase the given text to maintain the same meaning. Do not introduce new information or omit any information. Peanuts belong to the legume family, which implies that they are more closely related to lentils and beans compared to other nuts listed. Peanuts contain 164 calories, 4 grams of net carbs, 6 grams of total carbs, and 14 grams of fat.
Peanuts contain plant-based protein and essential amino acids, which are the basic building blocks of protein in your diet. They are suitable for creating nut butter and snacks like protein shakes and keto desserts, making them beneficial for low-carb dieters.
8. Almonds
Almonds, with their high fat and low carbohydrate content, contribute to the creation of adaptable keto-friendly essentials such as almond milk and butter. Almonds are considered keto due to their nutritional composition which includes 164 calories, 2 grams of net carbs, 5 grams of total carbs, 14 grams of fat, and 6 grams of protein per ounce.
Almonds, like other tree nuts, possess numerous health benefits owing to their high nutrient density. They contain significant amounts of vitamin E, oleic acid, copper, healthy fats, and dietary fiber.
According to certain studies, the consumption of almonds can lower the chances of developing heart disease, diabetes, or Alzheimer’s. Almonds can be enjoyed roasted or in their raw form as a tasty snack suitable for keto diets. Almond flour and almond milk are also considered healthy alternatives for those following a keto lifestyle.
9. Hazelnuts
Regarding desserts, hazelnuts are keto nuts that are highly suitable. A single ounce of hazelnuts contains 178 calories, 4 grams of protein, 5 grams of total carbohydrates, and 2 grams of net carbohydrates. Along with being abundant in vitamin E, hazelnuts are associated with a diminished risk of heart disease and cholesterol levels, as well as possessing antioxidants that assist in neutralizing detrimental substances.
10. Pistachios
Pistachios are considered one of the protein-rich nuts suitable for keto diets. In a one-ounce serving, they provide 160 calories, 13 grams of fat, 6 grams of protein, and a net carb count of 5 grams, making them compatible with the keto lifestyle. However, since pistachios have 5 grams of net carbs in each one-ounce serving, it is recommended to limit yourself to one serving to avoid surpassing your keto macros.
Pistachios contribute to boosting the immune system and decreasing the risk of heart disease.
11. Pili nuts
Pili nuts are considered one of the top nuts for the keto diet due to their low-carb content and high-fat profile. In a single ounce of pili nuts, there is an impressive 22g of fat, 204 calories, and only 1 gram of net carbs.
In terms of their nutritional content, pili nuts are abundant in potassium, vitamin E, and magnesium. Additionally, these nuts possess monounsaturated fatty acids, which aid in the prevention of heart disease. Moreover, pili nuts provide all the 9 essential amino acids required by vegetarians following a keto diet, rendering them an ideal choice.
12. Pine nuts
Pine nuts, renowned for their earthy taste, complement various dishes. They are suitable for a keto diet as they are low in carbs and fats. In a one-ounce serving, pine nuts provide 191 calories, 4 grams of protein, 3 grams of net carbs, and 4 grams of total carbs.
Concentrated pine nut oil has the ability to regulate hormones that impact appetite, thereby reducing hunger. In addition, this oil assists with weight loss and aids digestion by effectively addressing peptic ulcers and gastrointestinal issues.
13. Hemp seeds
Hemp seeds, also known as hemp hearts, come from the Cannabis sativa plant and are a great source of plant-based protein and healthy fats.
According to certain studies, it has been suggested that the distinctive proteins present in hemp seeds might have the ability to decrease blood pressure. Additionally, these seeds contain a significant amount of linoleic acid, a particular type of fat that has demonstrated potential in safeguarding against Alzheimer’s disease and other neurodegenerative disorders in animal-based research.
Hemp seeds have various uses in keto-friendly recipes such as replacing oatmeal or grits, adding a crispy touch to salads, and blending them in smoothies and protein shakes.
14. Sesame seeds
Sesame seeds, which are commonly utilized globally, particularly as a topping for baked goods such as hamburger buns, have gained popularity. Due to their high fat content and minimal carbohydrates, they are an optimal selection for ketogenic diets.
Sesame seeds are rich in lignans, which are anti-inflammatory antioxidants. Various studies have shown a connection between sesame seeds and reduced inflammation. Conditions like heart disease and certain cancers have been linked to chronic inflammation.
You can enjoy sesame seeds as a crispy topping for stir-fries and salads, or as an ingredient in keto crackers and breads. Tahini, which is made from ground sesame seeds, is also a delicious and keto-friendly choice.
15. Sunflower seeds
Sunflower seeds, a widely enjoyed snack, with their high fat content, can be a great addition to your keto diet. A single ounce (28 grams) of shelled sunflower seeds contains valuable nutrients. Certain studies indicate that incorporating sunflower seeds into your diet may have various health advantages.
In animal studies, it has been found that these seeds possess antidiabetic and anti-inflammatory properties due to their rich content of anti-inflammatory antioxidants like vitamin E, flavonoids, and phenolic acids.
Sunflower seeds are commonly consumed alone as a snack; however, they also serve well as a salad topping. Additionally, sunflower seed butter is readily available at majority of grocery stores.
For optimal choice, it is advisable to select unsalted types of peanuts, similarly to how it is done with peanuts.
