Nuts are loaded with vitamins, minerals, fibers & antioxidants and are delicious for munching between meals. Sugar-free, vegan, and energy-packed, nuts can be a great snacking option for any diet. However, the Keto calls for a low carb, high-fat diet, and all nuts do not fit the picture. While most nuts are low in carbs, their high-calorie content may not suit a weight loss diet.
Dieticians suggest no more than one ounce or 30 grams of nuts in our daily diet. Adding the Keto reference, let us check out the carb calendar to find the best and the worst nuts for a successful Keto lifestyle:
The Keto-Friendly Nuts- Carbs content per 30 grams.
With their negligible carbs content, pecans, Brazilian nuts, and Macadamia nuts can be easily incorporated in your keto-friendly diet.
- Pecans- 2 grams
- Brazilian Nuts- 1.4 grams
- Macadamia Nuts- 1.5 grams
The Middle-ground Keto Nuts- Carbs content per 30 grams.
Walnuts, hazelnuts, and almonds are not exactly low carb but may be included in your Keto diet in moderate quantities.
- Walnuts: 2 grams
- Hazelnuts: 2 grams
- Almonds: 2.6 grams
The Avoidable Keto Nuts- Carbs content per 30 grams.
Peanuts, Cashews, and Pistachios have a higher carbs content and should either be taken in moderation or totally avoided.
- Peanuts: 4 grams
- Pistachios: 5 grams
- Cashews: 7.7 grams
Tips for Incorporating Nuts in Keto Diet
Most of the nuts have many nutrients and much fewer carbs than other foods. Including nuts in your Keto diet in moderation is a good idea. However, some nuts have very high-calorie content, and therefore should be eaten very carefully in case you are looking to lose weight. Snacking on them all the time may add to your calorie content and might defeat your weight loss purpose. Here are a few tips to ensure Nutty moderation during your Keto diet:
- Always eat when hungry. Don’t get into the nut-munching habit.
- Avoid salted nuts. Not only do they add to the sodium content but also are quite addictive.
- Don’t eat nuts out of a box or a bag. Measure the serving and place it in a bowl.
- Don’t indulge in mindless munching while watching television or reading. Eat mindfully.
- Avoid glazed, sugar-coated, chocolate-coated, or candied nuts.
The bottom line here is that nuts have a high nutrient value but should always be eaten in moderation. Don’t just add fats & calories to your body with mindless binging. Eat nuts with a purpose, to ensure moderation, and to keep up with your Keto lifestyle.
