Can You Recommend Any Other Good Keto Nut Recipes
Since nuts make such a great keto snacking choice, it should come as no surprise to anyone that there are literally dozens upon dozens of keto nut recipes out there. But in order to save you guys a bit of time spent searching the web for them, I thought I would instead just share five fantastic recipes from my favorite keto blogs:
As I briefly mentioned above, the type of fats found in most varieties of nuts are of the heart healthy monounsaturated fatty acid variety. Countless studies have shown that a diet high in monounsaturated fats has incredible benefits for your cardiovascular health. This type of fatty acid is capable of lowering the bad type of LDL cholesterol in your bloodstream, while also helping to lower elevated blood pressure levels. Both of these great benefits result in a decreased risk of heart disease and stroke.
To go along with the three types of nuts, youll be adding in a yummy mix of ingredients that includes dried rosemary, dried oregano, dried thyme, smoked paprika, cayenne pepper, garlic powder, extra virgin olive oil, and just a bit of salt to taste.
How To Eat Almonds
You can add almonds to your salty and sweet dishes. You can also add them to smoothies, coleslaw, vegetable salads, and pesto. Substitute almond flour for grain flour to reduce your carb intake and get better quality fats in your diet. You can make pies, pizza dough, cakes, and tarts with almond meal.
Keto Nut/seed #: Brazil Nuts
The Brazil nut has lots of healthy fatty acid and antioxidants, but its perhaps best known for being an excellent source of selenium. Selenium supports your thyroid and immune system, and its essential for cell growth. In addition, research shows that eating Brazil nuts can help lower harmful cholesterol.
An ounce of Brazil nuts contains 1.2 grams of net carbs.
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The Ultimate Guide To Nuts For Weight Loss
A lot of people are hesitant to include nuts in their diet when trying to lose weight because nuts are pretty high in calories and could contribute to weight gain if eaten in excess.
That said, when eaten in the right amounts, nuts can actually be really beneficial for weight loss. They’re a fantastic source of healthy fats, fiber, protein, and essential nutrients that your body needs to boost your metabolism, keep you full, and lose weight.
I love bringing a small bag of mixed nuts with me on the go for a snack that I know will leave me satisfied for a few hours.
With all that said, let’s dive into this list of the best nuts for weight loss!
People With Gallbladder Issues Or Irritation
Something called lectins, which are found in nuts can be very irritating to a portion of the population. These “anti-nutrients” can irritate the gallbladder and affect a nerve that runs from near the gallbladder up over the right shoulder. This can cause bloating, pain, and discomfort all along that nerve. If you have right-sided symptoms, lectins in nuts may be the culprit.
Some nuts have a lot of lectins, while other nuts have small amounts.
Nuts high in lectins:
If you have kidney stone issues, then avoiding nuts high in oxalates is a good idea. Learn more about nuts, oxalates, and kidney stones here.
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Best Keto Nuts And Seeds You Should Try Next
The keto diet hasn’t yet lost its allure, whether or not you’re on board with a low-carb lifestyle. Thanks to this regimen, Harvard Health reports that many people successfully achieve weight loss goals. However, unless you have admirable levels of self-control, it can be hard to follow the restrictive guidelines of a keto diet. Finding the types of foods that will satiate you while staying on track is the first step to tackle. Depending on your specific diet, you’re looking at capping your intake between 20 to 50 grams of carbohydrates per day. According to The Kitchn, these figures typically refer to net carbs total carbs minus fiber.
Nuts and seeds are sometimes vilified for being high in fat, which is exactly what you want if you’re sticking to a keto diet. Furthermore, as published in Nutrients in 2010, this category of foods is dense in nutrients, including fiber, protein, and minerals, making it a great way to add variety to your menu. Nonetheless, keep in mind that moderation is still recommended, as it is deceptively easy to overdo it with these bite-sized snacks. We’ve selected the top 13 nuts and seeds that are low in carbs and high in fat to start incorporating into your daily keto diet.
Introduce The Keto Diet And Its Benefits
The keto diet has been gaining popularity in recent years to lose weight and improve health. The diet is based on a high-fat, low-carbohydrate eating plan that causes the body to enter a state of ketosis. In ketosis, the body burns fat for energy instead of glucose. This process can lead to several health benefits, including weight loss, reduced inflammation, and improved blood sugar control. The keto diet can also help increase HDL cholesterol levels and decrease levels of LDL cholesterol. If youre thinking about starting the keto diet, speak with your doctor first to ensure that its right for you.
What are the best nuts for the keto diet
When it comes to keto-friendly snacks, nuts are a great option. They contain healthy fats and protein, but they also come in a variety of types and flavors. Some of the best options for the keto diet include almonds, pecans, and walnuts. Almonds are a good source of fiber and vitamin E, and you can enjoy them roasted, raw, or in almond milk. Pecans are also a good source of fiber and magnesium, and zinc. Walnuts are an excellent source of omega-3 fatty acids, necessary for maintaining heart health. Regardless of which type of nut you choose, they all make a great addition to a healthy keto diet.
Tips on how to incorporate nuts into your daily meals
Nuts are a great source of healthy fats, proteins, and vitamins, making them perfect for any meal. Here are a few easy ways to incorporate them into your daily routine:
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Why You Shouldnt Have Peanuts On Keto
While having a handful of peanuts every so often wont kill you, its worth understanding that peanuts arent healthy for the following reasons.
Peanuts are naturally covered in a poisonous and carcinogenic mold called aflatoxins. Since there is nothing growers can do to prevent aflatoxin contamination, the FDA introduced safe limits.
But thats like saying that one cigarette a day wont kill you. Maybe not tomorrow, but over time, itll damage your lungs.
The second issue with peanuts is their omega-6:3 ratio of 5444:1 the highest of any nut.
Last but not least, peanuts much like nuts are rich a source of antinutrients, which hinder your bodys ability to absorb minerals.
I know peanuts and peanut butter taste great, and you can have either on occasion. But Id avoid regular peanut consumption for the above reasons.
Germination: A Useful Technique
You can help remove the “anti-nutrients” listed above, as well as phytic acid . by germinating your nuts before eating them.
Germination makes nuts more digestible, and it also releases a tremendous amount of nutrition.
If you’d like to learn exactly how to germinate your nuts before eating , watch this video.
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What Nuts Are Good For Keto Diet
The 13 Most Delicious Nuts and Seeds for Keto Diet
Health Benefits Of Nuts
While each individual type of nut varies, most contain:
- Heart-healthy fats
Calories: 188 | Fat: 19.1g | Protein: 3.8g | Total Carbs: 3.7g | Fiber: 1g | Net Carbs: 2.7g
All the nuts on this list work for keto, but the best options if you’re strict on carbs are pili nuts, pine nuts, macadamia nuts and pecans.
The one thing to keep in mind is that all nuts have a lot of calories in them. They’re quite a condensed energy source, tooso don’t go crazy eating several ounces at a time. An ounce or two a day is good for most people, especially if youre trying to lose weight.
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Is It Good To Eat Nuts On Keto
Is it safe to go to town on nuts when youre eating a strict ketogenic diet? Well, the answer might be a little more complicated than you think. Some nuts are particularly low in carbs, making them perfect for a keto diet.
However, some other nuts dont quite make the cut. Some nuts have as little as 4g of carbohydrates per 100 grams, making them an easy and delicious keto-friendly snack.
On the other end of the spectrum, some nuts can get up to 28g to 30g of carbs per 100 grams.
If youre pairing your keto diet with a good amount of exercise, then nuts are a good source of energy.
Nuts are high in fat and calories, which will fuel your workouts while also helping push your body towards the desired ketosis state.
Struggling with achieving ketosis? Its not hard to do that with the right nutrition plan. Your diet can be effective and easy at the same time! Try the Keto Cycle app its a personal diet assistant in your hand!
Keto Nut/seed #: Chia Seeds
The ancient Aztecs and Mayans viewed chia seeds as highly nourishing, and modern science supports that belief.
These seeds are rich in nutrients such as protein, magnesium and phosphorus. The fiber and protein in chia seeds support healthy weight loss, and research shows these seeds can help reduce blood pressure in people suffering from hypertension.
One ounce of chia seeds has 2.2 grams of net carbs.
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How To Add More Seeds & Nuts On Keto
Nuts and seeds are a great way to fit more healthy fats, vitamins, minerals, fiber, and other health-promoting compounds into your keto diet. Lets take a look at the best ways to incorporate more of these nutritional powerhouses into your day:
However, as with any other keto food or recipe, it is crucial that you consider them in the broader context of your keto lifestyle.
Regardless of how low you keep your carb intake, you can still sabotage your weight loss results by eating too much fat. To get the results you expect from keto, we must take a look at the bigger picture.
Beware Of Hidden Ingredients
If youre buying a pre-packaged brand of nut or nut butter that isntLegendary Foods, then we cant guarantee that its keto. Always check the nutrition facts panel on any pre-packaged product.
If theres one thing the food industry does well, its hide sugar and carbs where youd least expect them. So…always be on the lookout for foods that can spike blood sugar and kick you out of ketosis. Which leads us to our final point…
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Best Keto Nuts To Eat Have A Great Fat Profile
Nuts are a natural keto snack. Also, they are a good source of healthy fats, proteins, various minerals, and antioxidants, while their carbohydrate content is low.
Moreover, nuts and seeds are saturating keto foods that bring variety to low-carb and keto diets.
Accordingly, they add extra flavor and crunch to keto-friendly meals and desserts.
Nevertheless, it is essential to remember that not all nuts suit a ketogenic diet.
Therefore, the best keto nuts have a high ratio of fat to net carbohydrates, a high percentage of monounsaturated fatty acids, and a low rate of omega-6 fatty acids.
Although pili nuts are my favorite, native walnuts or macadamias are excellent nuts on keto as well.
Nevertheless, it is advisable not to eat an 8-ounce pack at once and enjoy nuts in moderation.
Nuts Are Rich In Healthy Fats
Since nuts are high-fat, low-carb foods, they perfectly suit the keto diet.
In moderation, they help you keep your blood sugar level stable, burn body fat, and lose weight.
For example, a handful of macadamia nuts provides around 21.5g of fat with only 1.5g of net carbs .
Since most of the fat is oleic acid, as in olive oil, macadamia nuts also provide similar health and weight loss benefits.
However, raw macadamia nuts have the advantage over olive oil that the fatty acids are more resistant to damage.
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Nuts Higher In Carbs: Enjoy In Moderation
Pine nuts are best known as a vital ingredient in pesto, which also contains parmesan cheese, basil and olive oil. They are slightly higher in carbs, but whether eaten roasted or raw, they are a versatile addition to a keto diet.
28 grams of pine nuts contains 191 calories, 4 grams protein, 19 grams fat and 3 grams of carbs.
Almonds are part of the keto diet. As well as whole nuts, products such as almond milk, butter and flour are useful additions to a low carb eating plan. Almonds are a valuable source of Vitamin E, antioxidants and minerals such as copper and magnesium.
28 grams of almonds contains 164 calories, 6 grams protein, 14 grams fat and 5 grams of net carbs.
Cashew nuts are higher in carbs and are therefore probably best avoided on a keto diet. 28 grams of cashews contains 156 calories, 5 grams protein, 12 grams of fat, and 9 grams net carbs. Cashews are often recommended in vegan recipes as a substitute for dairy ingredients but beware. Just 60 cashew nuts will be enough to reach a daily keto allowance of 20 grams carbohydrates.
Keto Nut/seed #: Pili Nuts
In the United States, the pili nut isnt as well known as nuts like almonds and cashews still, this edible tree nut has grown in popularity in recent years. Pili nuts are a common sight in the Philippines, and theyre used to add richness and depth to Asian cuisine. In addition, pili nuts are high in manganese, and research shows this mineral can improve bone density.
If you choose to add pili nuts to your keto recipes, know that they contain 1.1 grams of net carbs per ounce.
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Top 7 Low Carbs Nuts For Keto Diet
Below you will find a list of the top 7 keto nuts, ranked by carbs.
- Pecans 100 grams contains 4 grams of net carbs.
- Brazil nuts 100 g contains 4 g of net carbs.
- Macadamia 100 g contains 5 g of net carbs.
- Walnuts 100 g contains 7 g of net carbs.
- Hazelnuts 100 g contains 7 g of net carbohydrates.
- Peanuts 100 g contains 8 g of net carbs.
- Almonds 100 g contains 9 g of net carbs. Almonds can also be used to make almond flour. Due to its neutral taste, almond flour can be an excellent substitute for wheat flour. In addition, there are many keto recipes that use almond flour specifically.
Ways To Incorporate More Nuts Into Your Diet
- Eat them as an afternoon snack: An ounce or two of nuts can help curb afternoon cravings and give your muscles a little protein boost after a workout. Pack them in your bag for a quick snack at work or after the gym.
- Eat nut butters: If you aren’t in the mood for regular nuts for whatever reason, try spreading your favorite nut butter onto celery sticks or low-carb crackers.
- Cook with nuts: Whether it’s mixing almond flour into your favorite low-carb treats or garnishing a dish with fresh pine nuts or pistachios, nuts are about as versatile as they are delicious.
- Add them to salads: An easy, nutritious garnish that pairs well with vinaigrette dressings and fresh vegetables. A win-win!
- Bread your proteins: You can use almond flour to bread chicken or fish, or even put chopped pecans on a piece of white fish. You’ll love the texture!
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However, some nuts have a higher carbohydrate count than you might expect, and eating too many of them can kick you out of ketosis and slow down your weight loss goals.
This article covers the health benefits of nuts, as well as the best keto-friendly nuts and what nuts to eat in moderation on a low-carb diet.
Youll Love The Buttery Texture And Nutritional Profile Of Hazelnuts
Hazelnuts are tree nuts with a smooth, buttery texture. Theyre also rich in vitamin E, which is linked to a reduced risk of heart disease.
Serving: 1 oz. | 180 Calories | 18g Fat | 5g Total Carbs | 3g Fiber | 1g Sugar | 4g Protein | 2g Net Carbs
Have hazelnuts on hand? Our keto Nutella recipe is calling your name!
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Seeds To Limit On Keto
The following seeds show nutrition facts acceptable for keto dieters and are therefore often celebrated as a keto-friendly ingredient.
However, they share a significant disadvantage with cashews and peanuts: lectins.
Since these sticky proteins can attach themselves to nerve endings of the intestine and brain, cause weight gain, inflammation, and toxic reactions, they inhibit the goals of the keto diet .
For this reason, the following seeds should only be consumed as an exception on the keto diet.
1. Chia Seeds
The hype about chia seeds as so-called superfood will probably not have passed you by either, as they have an excellent nutrient density at first sight :
- Fat: 30.8g
Especially for vegetarians and vegans among the keto dieters, flaxseed is indispensable, as it is one of the few significant vegetable omega-3 sources.
Accordingly, they improve blood clotting, blood pressure, blood lipid levels, diabetes, and inflammation .
Notably, flaxseed must be freshly ground to be better absorbed by the body.
For example, you can put them in a pepper mill for this purpose.