When following a low-carb diet, it’s important to choose foods that are low in carbohydrates while still providing important nutrients. Nuts like walnuts can be a smart choice for low-carb eating when consumed in moderation.
The Nutrient Profile of Walnuts
Walnuts provide a range of important nutrients despite being relatively low in carbohydrates (about 4 grams of net carbs per 1 ounce serving). Here’s an overview of the key nutrients found in walnuts:
- Protein: 4 grams per 1 ounce serving
- Healthy fats: 13 grams per 1 ounce serving, including ALA omega-3 fatty acids
- Fiber: 2 grams per 1 ounce serving
- Vitamin E: 1 mg (4% DV) per 1 ounce serving
- Magnesium: 45 mg (11% DV) per 1 ounce serving
- Phosphorus: 98 mg (10% DV) per 1 ounce serving
Walnuts are a great source plant-based protein and healthy fats, without too many carbs. The fiber, vitamin E, magnesium, and phosphorus also make walnuts a nutritious choice.
Net Carbs in Walnuts
To determine if a food fits into a low-carb eating plan, it’s important to look at the net carbs rather than just total carbs. Net carbs account for the fiber content, giving a more accurate representation of a food’s impact on blood sugar.
Here are the carb stats for 1 ounce (about 14 halves) of walnuts:
- Total carbohydrates: 4 grams
- Fiber: 2 grams
- Net carbs: 2 grams
With only 2 grams of net carbs per serving, walnuts can easily be incorporated into a low-carb diet.
Benefits of Walnuts for Low-Carb Diets
Including walnuts as part of a low-carb eating pattern can provide the following benefits:
- Healthy fats – Walnuts offer a concentrated dose of anti-inflammatory omega-3 alpha-linolenic acid (ALA). This can help improve cholesterol levels.
- Fullness and satisfaction – The protein, fiber and fat in walnuts help control hunger and cravings between meals.
- Nutrient variety – Walnuts provide a range of vitamins, minerals and antioxidants that may be lacking from other low-carb diet foods.
- Heart health – The omega-3s in walnuts support heart health, which is especially important on low-carb diets.
Adding walnuts to salads, yogurt, oatmeal and more can make a low-carb diet more satisfying while providing essential nutrients.
Portion Control with Walnuts
With all nuts, portion control is important even on low-carb diets. Here are some tips for keeping walnut portions in check:
- Measure out a 1 ounce serving instead of eating from the bag.
- Limit portions to about 1 ounce (a small handful) per day.
- Pre-portion walnuts into bags or containers for easy grabbing.
- Pair walnuts with protein and fiber for increased satisfaction.
- Drink water with walnuts to help control appetite.
It’s easy to overeat walnuts since they’re so tasty and nutritious. But being mindful of portions can help you reap the benefits of walnuts without going overboard on carbs or calories.
Tips for Adding Walnuts to a Low-Carb Diet
Here are some simple tips for enjoying walnuts as part of a healthy low-carb eating pattern:
- Breakfast: Top Greek yogurt with walnuts and berries. Or add chopped walnuts to oatmeal or cereal.
- Snacks: Pair walnuts with cheese for a satisfying low-carb snack.
- Salads: Sprinkle walnuts on top of leafy green salads for crunch and healthy fats.
- Vegetables: Coat steamed veggies like green beans or broccoli with chopped walnuts.
- Baked goods: Add coarsely chopped walnuts to muffin, bread or cookie batter.
- Desserts: Combine walnuts with dark chocolate and berries for low-carb candy.
Walnuts provide flavor, crunch and nutrients to meals and snacks. Get creative with ways to add walnuts into your low-carb eating plan.
Should You Eat Walnuts on Keto?
The ketogenic or “keto” diet involves restricting carbs to 20-50 grams per day to reach ketosis. This very low-carb state encourages the body to burn fat for fuel.
Walnuts can fit into a keto diet in moderation due to their low net carb content. However, portions still need to be monitored carefully:
- Aim for 1-2 ounces of walnuts per day at most, measured precisely.
- Track your total carb intake including walnuts to stay below your daily carb goal.
- Pair walnuts with very low-carb foods like meat, fish and vegetables.
- Consider reducing portions of other carb foods to stay in ketosis.
While walnuts are relatively low in carbs, overdoing portions can make it tricky to maintain ketosis. With careful tracking and sensible portions, walnuts can be included on a keto eating plan.
Low-Carb Walnut Recipes
Here are some delicious low-carb recipe ideas using walnuts:
Low-Carb Walnut Chicken Salad
This chicken salad gets crunchy texture and nutty flavor from toasted walnuts. It’s tasty wrapped up in lettuce leaves or cucumber slices.
Ingredients:
- 2 cups chopped cooked chicken
- 1⁄2 cup chopped celery
- 1⁄4 cup chopped toasted walnuts
- 2 tbsp mayonnaise
- 1 tbsp lemon juice
- 1⁄4 tsp dried tarragon or dill
- Salt and pepper to taste
Instructions:
- In a medium bowl, stir together chicken, celery, walnuts, mayonnaise, lemon juice and herbs.
- Season to taste with salt and pepper.
- Serve stuffed into lettuce leaves or cucumber slices, or on a bed of greens.
Walnut Pesto Zucchini Noodles
Nutty walnut pesto coats spiralized zucchini noodles for a low-carb, gluten-free pasta alternative.
Ingredients:
- 3 medium zucchini, spiralized
- 1 cup packed fresh basil
- 1⁄2 cup toasted walnuts
- 1⁄4 cup olive oil
- 3 tablespoons parmesan cheese
- 2 cloves garlic
- 1⁄4 tsp sea salt
- Freshly ground black pepper
Instructions:
- Make the pesto: In a food processor, pulse together the basil, walnuts, olive oil, parmesan, garlic and salt until smooth.
- Toss the pesto with the zucchini noodles until evenly coated.
- Season with pepper to taste. Serve immediately.
Low-Carb Walnut Energy Bites
These no-bake energy bites get protein and healthy fats from walnuts and collagen powder or protein powder.
Ingredients:
- 1 cup pitted dates
- 1⁄2 cup toasted walnuts
- 1⁄4 cup collagen powder or vanilla protein powder
- 1⁄4 cup sunflower seed butter
- 2 tbsp chia seeds
- 1 tsp vanilla
- 1⁄4 tsp sea salt
Instructions:
- In a food processor, pulse dates into small pieces.
- Add remaining ingredients and process until mixture forms a sticky dough.
- Roll into bite-size balls, then refrigerate until firm.
Get creative with swapping in almond butter or almond flour, cacao powder, shredded coconut and more.
Potential Drawbacks of Walnuts on Low-Carb
While walnuts can be included on low-carb diets, there are a few potential drawbacks to keep in mind:
- Omega-6 Fat: Walnuts have a high omega-6 fat content. Consuming too many omega-6s compared to anti-inflammatory omega-3s may contribute to chronic disease risk.
- Allergies: Tree nut allergies are common. Those with walnut allergy should avoid them.
- Bloating: Some people may experience bloating or digestive discomfort from eating walnuts.
- Weight Management: Nuts are high in calories, so portions need to be monitored to prevent weight gain.
Paying attention to portions, limiting other omega-6 fats, and proper preparation can help reduce potential downsides of adding walnuts to a low-carb diet. Those with walnut allergy should avoid them altogether due to risk of a severe reaction.
Conclusion
Walnuts can be a nutritious addition to a low-carb diet when consumed in moderation. They provide protein, fiber and essential nutrients like omega-3 fats with just 2 grams net carbs per serving.
To incorporate walnuts into low-carb eating patterns like keto, focus on accurate measurement of portions, pairing walnuts with low-carb foods and staying within your daily carb limits. Prepare walnuts by toasting lightly to bring out flavor.
Add walnuts to salads, vegetables, oatmeal, yogurt and baked goods for crunch and nutrition without excessive carbs. Or try recipes like low-carb chicken salad, walnut pesto zoodles or walnut energy bites. Just watch your portions and be mindful of potential drawbacks like digestive issues or omega-6 intake.
Overall, walnuts can be a tasty and nutritious plant-based addition to balance most low-carb diets when consumed in moderation. Their impressive nutrient profile makes them a smart choice for low-carb snacking and meals.
