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.
Similarly Can Nuts Kick You Out Of Ketosis
One of the top keto snacks is nuts. That makes sense, because nuts are delicious, convenient, and satiating. But many nuts have hidden carbs and dont pack the nutritional punch that you might expect. The last thing you want to do is enjoy what you think is a keto-friendly snack and be kicked out of ketosis.
Best Keto Nuts & Seeds You Can Eat And The 3 Worst
Oct 12, 2020The Diet Chef
The BEST Keto nuts and seeds you can eat are the ones with the lowest amount of carbs. However, not all nuts and seeds are created equal when it comes to their carb counts. So, today I’ll be breaking down the best nuts for keto that you can snack on, and a few you might want to avoid!
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Nuts Are High In Healthy Fats
Nuts are a high-fat, low-carb food, making them ideal for the keto diet. For example, just a serving of almonds has 14 grams of total fat, and the same amount of macadamia nuts provides you with 21 grams.
If youre looking for a high-fat, satiating snack, you can keep a few handfuls of nuts stored in your purse or desk. Or, you can crumble them up and place them atop your morning smoothie or lunch salads.
Keeping these keto-friendly, healthy snacks on hand can prevent you from getting overly hungry midday. This in turn will help keep your blood sugar levels stable, burn body fat, and support your weight loss goals.
Take the keto quiz
Final Words Best Keto Nuts And Seeds
Eating healthy should be incredibly easy. But the overwhelming number of choices and often misleading dietary guidelines make that task unnecessarily complex.
When I first started with paleo several years ago, I thought that all paleo-friendly foods were healthy. Only later did I realize thats not necessarily the case.
You can eat unhealthy food while remaining in ketosis just as easily as you can eat paleo-friendly food and maintain high blood sugar levels.
To make my life easier, I tend to only eat foods that are both paleo and keto. Unfortunately, that severely limits the nuts and seeds I can have.
But guess what? Thats how humans evolved over millions of years on a limited amount of resources that our bodies became accustomed to.
So do your body a favor and dont try to cheat evolution!
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Carbs In Macadamia Nuts
Macadamias and keto go together beautifully. In fact, we dedicated an entire article to this incredible low-carb nut.
Heres a quick overview of why macadamias are a great option for keto from a health perspective:
- They have only 1.5 g of net carbs per ounce.
- They contain the most thiamin compared to the other low-carb nuts.
- They have more manganese than most nuts, which plays a crucial role in the production of digestive enzymes, bones, and immune-system defenses.
- They provide us with more healthy monounsaturated fats than any other nut.
To add more of these nutritional powerhouses to your diet, feel free to eat them raw, roast them, blend them into a keto nut butter, or make a macadamia-nut-based keto-friendly recipe:
Nuts Have A High Omega
In the past, many people have been worried about the high ratio of omega-6 to omega-3 fats in nuts believing that we eat too much omega-6 fats and not enough omega-3 fats thereby causing inflammation, but there are now suggestions that this ratio doesnt matter so much, especially if you eat plenty of high omega-3 foods like fish.
Dr. Emily Deans, M.D. says, Nuts such as walnuts have a good amount of omega 3 in them, but they also tend to have a lot of omega 6, so they can be a wash or even worsen the overall balance in the diet. I wouldnt look to them as major sources of omega 3 for this reason unless you are a strict vegetarian.
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Which Nuts To Eat On Keto
When buying nuts, it is essential to read the packaging carefully and avoid the following additives:
- Sesame oil
- Rapeseed oil
Because these industrial vegetable oils oxidize during production, they are highly pro-inflammatory and increase the overall mortality rate .
Hence, you should always stay away from them and never use them for frying. Extra virgin coconut and olive oil are better plant-based alternatives.
Nevertheless, you are on the safe side with raw, whole food nuts. When buying nut flours, it is also vital that they contain only ground nuts without additives.
A Keto Snack Thats Loaded With Quality Fats & Tons Of Flavor
When youre making this particular recipe, youll be using three different types of nuts: one cup of almonds and ½ cup each of cashews and walnuts. All three varieties are perfect snacking options for anyone following the keto diet because theyre packed full of monounsaturated fatty acids, modest amounts of protein, dietary fiber, and other essential vitamins and minerals like vitamin E, magnesium, and zinc.
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Nuts Are Among The Best Keto Snacks
Since nuts are not only low-carb but also robust and, therefore, perfect for travel, they are the ideal whole food keto snack.
With this in mind, you can always have a small supply in your bag, car, or desk.
However, if you are on the road all day, you can quickly eat too many nuts on keto per day. Therefore it is recommended to carry only a reasonable portion .
What To Look For When Buying Nuts And Seeds
- Buy your seeds and nuts as fresh and local as possible. Know where they come from and how they are cultivated and grown.
- Buy them raw or if they are roasted check how and with what oil they were roasted.
- Be careful when you buy bags of mixed nuts. To reduce the cost of the bag of nuts, they are often stacked with peanuts.
- Know exactly what you are buying and ultimately eating. Rather than buying trail mixes, make your own.
- When you buy seeds, check that they are not rancid. Also try to buy small quantities as their shelf life may theoretically be long but it is better to eat them sooner rather than later.
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Cashews & 11 Pistachios
In case you missed it in the introduction, cashews and pistachios are two types of nuts which are typically not recommended for folks on the ketogenic diet. They have 22 and 15 grams of carbs respectively which is usually too high to maintain a state of ketosis. So while most nuts will work aim to avoid cashews or pistachios. Readers on reddit even lament cashews being poor keto options as well.
Nuts Are High In Polyunsaturated Fats
Nuts are high in polyunsaturated fats . For example, 100 grams of macadamia nuts have 206 mg omega-3 fatty acids and 1296 mg omega-6 fatty acids. Polyunsaturated fats can easily be damaged by heat and once those damaged fats are ingested by us, theres a chance that it can cause oxidative damage in our bodies.
However, most nuts also contain antioxidants that protect against linoleic acid oxidation, so considering the small amount of nuts most people eat, this is probably not a huge problem for you to worry about. And if you are worried, then dehydrating soaked nuts at low temperatures can be useful in reducing the possibility of PUFA damage along with the levels of phytic acids in nuts.
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Nuts And Seeds To Avoid On Keto
Most of my nut consumption is limited to nut butter. When I do eat whole nuts, I usually avoid cashews and chestnuts because of their high net carb count.
As far as seeds are concerned, I stick with flaxseed, sacha inchi and chia seeds, and stay away from sesame seeds, pumpkin seeds, sunflower seeds and pine nuts.
The one thing I categorically avoid is peanuts. And if youve read this far, youre probably wondering why I havent talked about them yet.
First and foremost, peanuts arent nuts. But thats not the real reason why I omitted them.
Continue reading to find out why peanuts shouldnt have a place in your diet.
Enriching Your Keto Menus With Nut And Seed Products
If you are a seasoned ketoer, you probably dont snack much.
So you may not want to snack on nuts but they can still add flavor and spunk to your keto meals.
So, when you are on a keto diet, the versatility of nuts and seeds will help you create keto-friendly alternatives to foods that are naturally high in carbohydrates.
Just keep in mind the more processed your nuts and seeds are the more calorie dense they become. So, youll want to limit your consumption of nut butters and flours.
If weight loss is your goal, and you your weight loss has stalled, maybe you are eating more nut products than you should. Re-evaluate your macros and your calorie intake.
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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.
The Bigger Picture: Nuts Seeds And Your Keto Diet
Even with the lowest carb nuts , you will have to be mindful of your intake because the fat calories from them can add up quickly. This can cause you to overeat, which will slow weight loss .
One of the critical steps to achieving your goals is knowing how much of each macronutrient you should aim to eat daily. The simplest way to do this is by using our keto calculator.
With these calculations, youll be able to formulate your keto meals in a way that allows you to indulge in your favorite nuts and nut-based recipes while achieving the results you want.
To help create the right diet for you, weve included links to a few helpful keto resources:
- A Comprehensive Guide to the Ketogenic Diet All you need to know to get started with low-carb eating
- Keto Plateau Buster Learn exactly what to do if your weight loss stalls.
P.S. Have a look at the Keto Academy, our foolproof 30-day keto meal planner. It has all the tools, information, and recipes needed for you to succeed.
+ The food will always fit to your macros and cooking preferences!
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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.
Nuts Are Nutrient Dense
Nuts are loaded with vitamins and minerals, such as magnesium, selenium, vitamin E, and manganese. Magnesium is an essential mineral in your body, helping with energy production and protein synthesis. Selenium acts as an antioxidant and can strengthen your immune system. Manganese aids in fat and carb digestion, and helps regulate your blood sugar levels.
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Why You Should Love Nuts
Often underappreciated, nuts deserve your love. Yes, they’re calorie-rich, but the calories pull their weight, being rich in healthy fats, fiber, and protein.
The protein and fats in some of these nuts help to curb hunger and the low-carb nature prevent dramatic blood-sugar spikes.
That means that even though they are calorie-dense, eating them can pay dividends by suppressing hunger longer and supporting ketosis .
According to a 2014 scientific review paper, eating almonds and peanuts may suppress hunger and keep you feeling full, longer.
According to another 2014 clinical trial, nuts can help maintain healthy blood sugar levels and improve glycemic control.
Here are the top five low carb nuts ranked according to lowest carb count by one-ounce serving .
My Top 4 Recommendations
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Why Are Cashews So Expensive
While not the most expensive nut on earththat honor goes to macadamia nutstheres no denying that cashews arent cheap.
But what makes them so expensive?
You can thank the staggered ripening process, which can drag on for as long as 2 months, as well as anacardic acid and the labor-intensive processmost of which is performed by handneeded to make cashews ready for market.
When it comes to processing cashews, not only is the outer shell extremely hard, but most producers must also steam the shells to ensure the cashews can be removed without becoming contaminated with the toxic resin.
After the initial steaming, special equipment is then used to remove the outer shell. At that point, the nuts are placed in an oven at approximately 140 degrees for 24 hours or until the inner shell becomes brittle. Finally, the inner shell is peeled off the cashew, leaving the white nut were all familiar with.
This extremely labor-intensive process probably has you wondering how anyone ever figured out how to make cashews edible in the first place.
But if you tend to prefer your cashews raw, you may also be wondering how a steamed and heated nut can be labeled raw.
Well, the truth is that many sellers dont consider the low heat and steaming process the same as roasting. While we can debate the ethics of this rationale, we can also tell you that theres at least one producer in Indonesia thats developed a technique for processing cashews that requires no heat.
How Many Nuts On Keto Are Too Many
Whether as a snack or as a recipe ingredient, it is vital to maintain a certain amount when eating keto nuts.
My tip is not to include nuts as a snack every day. When traveling, do not carry more than a small pack of 4 ounces at most. For example, this is serving size of macadamia nuts already yields 800 calories.
With this in mind, there are several good reasons to keep an eye on portion sizes:
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Are Walnuts Good For Keto
Walnuts are one of the best nuts for keto because it is one of the fattiest tree nuts. However, the high amount of fat in this nut is heart-healthy and may reduce the risk of heart diseases. They are mostly unsaturated fats, which are known as good fat. Moreover, walnuts are very low on carbs. Every ounce of walnut holds 4 grams of carbs, mostly dietary fiber, which is good for digestion, and 18 grams of fat. As a nut with the highest amount of omega-3, walnuts have very great benefits to the body.
Best Keto Nuts To Eat Which Nuts Are Keto
Even though Im not a big fan of snacks , nuts are a natural and convenient option for in-between times.
Since most nuts contain far more healthy fats than carbohydrates, they also fit perfectly into a keto diet meal plan.
However, you cant have all nuts on keto.
While macadamia nuts, for example, use monounsaturated fatty acids to help you stay in ketosis, others hide a variety of carbohydrates.
Hence, its not always easy to find out which nuts are suitable for a low-carb, high-fat ketogenic diet.
Therefore, Im going to determine the best keto nuts below, which in addition to fat, also bring vitamins, electrolytes, proteins, fiber, and antioxidants into your diet.
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