No matter who you are, nuts are some of the healthiest foods you could eat.
Still, because nuts don’t all have the same macronutrient breakdown, some are more keto-friendly than others.
In a nutshell, here are the top six choices to help you stay in ketosis.
But don’t panicyou can definitely keep a bag of nuts at the ready forsimple snackingand mealtime crunch.
Many nuts fit right into the keto diet’s high-fat macronutrient prescription.
Bishoff adds that nuts are also loaded withvitamins, minerals, antioxidants, and fiber.
These cardiometabolic bonuses could add to the big picture of healthy weight loss while on keto.
Summary
Best nuts for keto
Ready to go nutsandlose weight?
Here are the six best nuts for keto.
Brazil nuts may have a special role to play for keto eaters.
If you’ve never cooked with Brazil nuts before, you’re in for a treat.
“Research shows that walnuts do wonders for brain health and canimprove cognitive function8,” Bishoff says.
Walnuts also happen to be a top option for keto dieters, with 17 grams of fat per serving.
We’re fans of them in asun-dried tomato and walnut dipor plant- orplant-based “beef” crumbles.
They also happen to beassociated with lower cholesterol10because of their rich monounsaturated fat content.
Try them in aneasy chocolate barkor low-carbmacadamia nut cookies.
The same butteriness that makes pecans perfect for sweets makes them ideal for keto.
Pecans pack sizable amounts of fiber and healthy unsaturated fats.
“Fiberhelps stabilize blood sugar levels and promotes weight loss by contributing to satiety,” says Brownstein.
Pecans nutrition (1 oz.
Earthy, rich hazelnuts keep things seriously low in this department.
There are so many ways to incorporate hazelnuts into your keto diet!
Hazelnut nutrition (1 oz.
)15:
Pine nuts
Don’t forget about nuts that come from pine cones.
They’re some of the highest-fat choices around at 19.4 grams per 1-ounce serving.
This fat has a lot going for it beyond promoting ketosis.
“Pinolenic acid16may lower cholesterol levels and even reduce inflammation in your body.”
Pine nuts nutrition (1 oz.
To maintain ketosis, consider limiting the following three:
Cashews
ArecashewsOK for keto?
Unfortunately, these curvy nuts aren’t a top choice.
Cashews nutrition (1 oz.
Pistachios nutrition (1 oz.
):19
Peanuts
Add peanuts to the list of not-so-great nuts for keto.
“Ketosis requires a very low carbohydrate intake to force your body to convert fat to ketones for energy.
Peanuts nutrition (1 oz.
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FAQ
Which nuts have the lowest carbs?
If you’re steering clear of carbs, make these nuts your go-to choices.
Can I eat pistachios on keto?
you’re able to have them on ketojust be sure you don’t overdo it.
Are walnuts better than almonds for keto?
But neither is a bad choice!
Stick to portion-controlled amounts of high-fat, low-carb options, and you’ll likely keep ketosis going strong.
