When following the keto diet, there are certain food items that become restricted, leaving many individuals longing for their favorite treats, like ice cream and bagels. Amongst these food items, nuts often find themselves in a gray area. While some nuts are abundant in carbohydrates, making them unsuitable for the keto diet, others are high in fats and low in carbs, making them an excellent choice. According to Scott Keatley, R.D., of Keatley Medical Nutrition Therapy, nuts contain healthy fats and protein, making them a valuable addition to the keto diet. However, not all nuts are created equal, complicating matters further.
To help navigate this nutty dilemma, we sought advice from nutrition experts to identify the best and worst nuts for individuals following the keto diet. Let’s take a closer look at the nuts you should include in your keto pantry and those you should avoid.
Cashews, shaped like the letter “C,” are not suitable for the keto diet. Beth Warren, R.D., the founder of Beth Warren Nutrition and author of Secrets of a Kosher Girl, explains that just 60 cashews can exceed the daily carb limit of 20 grams on keto. Even a smaller portion of cashews would consume a significant number of daily carbs, as they are higher in carbs and lower in fats.
Pistachios also fall into the “avoid” category on the keto diet. With 33.4 grams of carbs per cup, they far surpass the daily carb limit, making them an unfavorable choice.
Although almonds are ubiquitous, their carb to fat ratio isn’t ideal for keto. Consuming one cup of almonds would set you back approximately 31 grams of carbs.
7. Pine nuts
Pine nuts can be enjoyed in moderation on the keto diet. With four grams of carbs and one gram of sugar per ounce, they can add a delightful touch to your meals.
Moderation is key when it comes to peanuts on keto. Eating 33 peanuts would provide around six grams of carbs, allowing you to enjoy them without compromising your ketosis.
Walnuts not only benefit your heart but also your ketosis. Consuming a little less than a quarter cup of walnuts, approximately four grams of carbs, can enhance the crunch factor in various dishes.
Roasted hazelnuts make for a delightful holiday treat on the keto diet. With around 6.5 grams of carbs per ounce (approximately 12 hazelnuts), they can satisfy your cravings.
3. Macadamia nuts
Macadamia nuts boast one of the lowest carb contents among nuts, making them an excellent choice for keto enthusiasts. A quarter cup of these nuts contains approximately four grams of carbs.
2. Brazil nuts
Featuring a favorable fat to carb ratio, Brazil nuts are an ideal choice for individuals following a keto diet. Consuming a quarter cup of these nuts provides less than four grams of carbs.
If you’re looking to stock up on nuts for your keto journey, pecans are the way to go. Like Brazil nuts, pecans offer the most fat with the fewest carbs. Consuming an ounce, which equates to around 19 halves, will provide less than four grams of carbs.
It’s important to note that enjoying the occasional non-keto nut won’t automatically derail your progress. However, if you’re aiming to stay on top of your keto game, it’s best to make informed choices. By incorporating the recommended nuts into your diet, you can nourish your body while staying in ketosis.
For more information on the keto diet and to explore delicious keto-friendly recipes, visit the Hook’d Up Bar and Grill.