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 don't 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.
So we've compiled a list of the top keto nuts available. These options are low-carb, high-fat, and delicious.
Table of Contents
- Why You Should Love Nuts
- 1. Macadamia Nuts
- 2. Pili Nuts
- 3. Pecans
- 4. Hazelnuts
- 5. Almonds
- 6. Pistachios
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 (not to mention all the other health benefits).
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[*].
By reducing fluctuations in blood sugar levels, nuts can help reduce overeating and unwanted weight gain. On the other hand, they're pretty tasty, so control yourself.
Here are the top five low carb nuts ranked according to lowest carb count by one-ounce serving (28g).
1. Macadamia Nuts
Macadamia nuts are easily the most keto-friendly nut which is why you see them in so many keto recipes.
They're made up of 78% fats and, per 28g serving, contain 21g of fat and only 1g of net carbs.
The type of fat in macadamia nuts also makes the nut stand out.
The other nutrients found in macadamia nuts make them a superfood. With:
- 58% of your recommended daily intake (RDI) of manganese
- 9% of your RDI of magnesium
- 11% of your RDI of copper
Macs are packed full of essential vitamins and minerals. They're also rich in iron and vitamin B6. If any nut is a keto nut, it's this one.
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2. Pili Nuts
Pili nuts are a somewhat rare nut that come from the Philippines. With 22g of fat and 1.1g of carbs in a 28g serving, they're a high-fat, low-carb nut that many ketogenic dieters are embracing.
Pili nuts are a great source of magnesium and phosphorus and also contain Vitamin E, which can act as an antioxidant to boost the immune system and fight infection[*].
One ounce of pecans has 1.2g of net carbs[*]. Net carbs are the number of carbohydrates in a food minus the fiber content.
Pecans are a good source of copper, manganese, potassium, vitamin E, protein, magnesium, zinc, and fiber. Plus, they contain ellagic acid and beta-carotene, antioxidants that can help reduce the free radical damage[*].
According to a 2018 study, pecans may help protect against heart disease in obese and overweight people[*]. Additionally, these nuts have been associated with reduced risk of metabolic syndrome and mortality from premature death and type 2 diabetes. In the study, participants who ate pecans regularly for four weeks showed greater improvements in insulin resistance and beta-cell function than their counterparts who followed an American diet[*].
Researchers believe that these low carb nuts enhance cardiovascular health due to their high-fat content. Pecans are loaded with polyunsaturated and monounsaturated fats that help decrease inflammatory markers and cholesterol levels. Additionally, they pack loads of fiber and may improve insulin sensitivity. We use pecans with macadamias in FBOMB Nut Butters. Check em’ out now!
How to Eat Pecans
You can add chopped pecans to your blueberry muffin or banana bread. Toss these nuts into your chicken salad, fruit salad, or leafy greens. Mix pecans into your guacamole dip. They’re pretty versatile, so try experimenting and tell us where else to put our pecans.
4. Brazil Nuts
One ounce of Brazil nuts contains 1.3g of net carbs[*]. Brazil nuts are rich in thiamin, potassium, protein, copper, calcium, vitamin C, and vitamin E. In addition, they are an excellent source of the mineral selenium, which helps maintain a healthy immune system and helps produce enzymes and hormones[*]. Selenium may also help improve insulin resistance[*].
Substituting Brazil nuts for processed foods may enhance your cardiovascular health and help you maintain a healthy weight, according to the American Heart Association[*]. Scientists have found that eating one ounce serving of nuts can significantly reduce the risk of obesity. These low carb nuts suppress your hunger without increasing your insulin or blood sugar levels.
How to Eat Brazil Nuts
You can add Brazil nuts to homemade trail mixes or granola. Or you can sprinkle these nuts on your regular meals.
One ounce of hazelnuts contains 2g of net carbs[*]. Hazelnuts are a valuable source of Vitamin K, Vitamin E, healthy fats, manganese, and fiber. They also contain numerous antioxidants that help fight inflammation in your body[*]. In addition, these nuts contain an amino acid called L-arginine that is a precursor to the neurotransmitter nitric oxide. Nitric oxide helps your blood vessels to widen and relax (but you already know this if you take pre-work supplements which also aim to do this to improve the pump while lifting).
Hazelnuts pack monounsaturated fats and fiber that keep your heart healthy. According to studies, a hazelnut-rich diet helps decrease bad cholesterol levels, reduce blood pressure, and decrease inflammation[*].
How to Eat Hazelnuts
Eat them raw as a healthy snack. Enjoy them whole, sliced, or roasted too. You can coat hazelnuts with spices or chocolate to change it up.
According to a study reported in the Journal of Research in Medical Sciences, obese and overweight females who consumed 50g of almonds daily for three months experienced significant weight loss and substantial improvements in risk factors for heart disease compared to their counterparts who didn’t consume nuts[*].
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.
One ounce of pistachios has 4.7g of net carbs[*]. These nuts are a must-have on a ketogenic diet. Pistachios are packed with B-complex vitamins, magnesium, fiber, and potassium that your body needs to function optimally.
Pistachios are a good source of antioxidants, such as phenolic compounds, zeaxanthin, and lutein, that protect you from the effects of detrimental free radicals. They may also decrease bad low-density lipoproteins (LDL) cholesterol levels and increase good cholesterol (HDL) levels due to their high-fat content. A 2014 study published in the European Journal of Clinical Nutrition found that pistachios may increase insulin sensitivity and decrease blood sugar levels post a meal[*].
How to Enjoy Pistachios
Pistachios are famous for being eaten plain. Just throw em’ in your mouth, crack the shells off with your teeth, and spit out the shells. Classic.
Go Nuts and Get Healthy
Nuts are great. And we love that they’re a fantastic low carb option that packs a ton of health benefits. Plus they store and pack well—no need for refrigeration or sealed containers.
Almonds, pistachios, pecans, hazelnuts, and Brazil nuts are some of the best low carb nuts that you can get. Try adding these superfoods to your diet and tell us what you liked most on Facebook. See you there!