What are the best nuts and why you should eat it
Can you go nuts with nuts on a keto diet? Well, yes and no… it depends on what kind of nut you choose. This visual guide will help you select nuts with the lowest carbs, to help you succeed on keto.
if you don't know Keto diet yet, here is a video:
So let's look at what nuts are best for you and which are not:
The number above the nuts are showing the amounts of carbs per 100g
If you want to know exactly how many grams of carbs you’re eating, here are the number of individual nuts in a 100-gram serving:
- 65 pecan halves
- 20 Brazil nuts
- 40 macadamias
- 70 hazelnuts
- 25 walnuts or 50 walnut halves
- 2/3 cup of peanuts
- 80 almonds
- 3/4 cup of pistachios
- 3/4 cup of pine nuts
- 60 cashews
Nuts to fall in love with:
Pecans, Brazil nuts, and macadamia nuts, all on the left side of the image, have the lowest amount of carbs per serving and can be enjoyed freely on a keto diet.
Well, almost freely. Some of us enjoy eating dry-roasted, salted nuts so much that we end up going overboard with them. If this is you, limit yourself to one handful, or simply avoid them.
Eat these low-carb nuts as a snack (if you need one) between meals, toast them and toss into salads and other dishes, or grind them into nut butters to spread on celery, other veggies.
The nuts in the middle are not the best keto options, but you can probably get away with a few and still remain in ketosis.
The nuts to the right – especially cashews — should be avoided on keto. You’ll very quickly reach the daily keto limit of 20 grams of carbs. Less than three handfuls — about 60 cashews — is enough to reach this limit.
Avoid nuts that have been treated with sugar and other glazes, such as those labelled “honey roasted,” “sweet chilli,” “salted caramel,” and “spiced.”
Whichever type of nuts you choose, read labels to make sure no sugar has been added.
A reason not to go nuts all the time
While Brazil, macadamia, and pecan nuts are good keto options, you may still want to be careful when eating nuts. If you want to lose weight or reverse type 2 diabetes, even these nuts may be problematic.
Keep in mind that all nuts contain lots of fat and calories (plus some protein and minerals) – they are very nutritious.
The result? Your body will burn the fat from the nuts, instead of your stored body fat — which isn’t a problem if you’re happy with your current weight.
But if you want to lose weight, it’s a different story. In this case, minimizing between-meal snacking may be the best option.
If you haven't notices, my personal favourites are of course Macadamia nuts and Brazil nuts, which will be added to the shop soon. The worst thing I experience is that the Macadamia nuts and Brazilian nuts you buy is often very old and not crunchy at all anymore. I love the bursts of flavour you get from these nuts and that soft sweet taste when eating which reminds me of so much tasty things.
The oil in these nuts are amazingly healthy and it really curbs hunger. I remember using these all the time when studying for exams at night. The best way not to overeat is to measure only a handful or about 10 to 20 of these and put it in a bowl. The nuts are pretty big so limit your bites and chew...best way to saviour the flavour! Too much of these can be bad as the fat is then burned for fuel instead of your own fat and of course unused turns into bad fat.
And of course I leave you with a Video to show you all the benefits of nuts, he mentions the detox, brain health and heart effects you can get when eating nuts. You can subscribe to his page on Youtube (Keto Kamp) and you can follow him on Instagram and Facebook from there!
If you have any comments or thoughts, please leave them below and we can discuss!
From the KETOFI team!