The ketogenic or “keto” diet has become incredibly popular in recent years for its ability to help people lose weight quickly while still feeling satiated. The keto diet is a very low carbohydrate, high fat diet that forces the body into a metabolic state called ketosis. In this state, the body turns to burning fat for fuel instead of glucose from carbohydrates. For the keto diet to work effectively at achieving ketosis, it’s important to limit carb intake to around 5% of total calories – about 20-50 grams per day. This means many foods high in carbs like breads, pasta, rice, beans, fruits, juices, sodas and desserts are restricted or eliminated on keto.
Nuts can be a great addition to the keto diet as they are low in carbs but high in healthy fats. However, not all nuts fit the macros of keto equally. Some are too high in carbs while others may be so low in carbs that they can be overeaten, causing you to go over your total calorie goals. So when incorporating nuts on keto, it’s important to choose the right ones and watch your portions.
Quick Answers
– The best nuts for keto are macadamia nuts, pecans, almonds, walnuts and Brazil nuts.
– Nuts to limit on keto include cashews, pistachios and peanuts due to higher carb counts.
– Eat nuts in moderation, about 1-2 ounces per day, as they are calorically dense.
– Look for raw, unsalted or lightly salted varieties to avoid added sugars.
– Avoid honey roasted or candied nuts which contain added sugars.
– Nut butters can also be incorporated sparingly, but measure servings carefully.
Macronutrients in Nuts
When choosing keto-friendly nuts, the three macronutrients to pay attention to are:
Fats
Nuts are high in healthy fats, including monounsaturated and polyunsaturated fats. Good fats should make up about 70-80% of your daily caloric intake on keto. Fats help you feel full and provide sustained energy.
Protein
Nuts also contain moderate amounts of plant-based protein. Protein should account for about 20-25% of your calorie intake on keto. Protein is important for building and preserving muscle tissue.
Carbohydrates
Most of the carbs in nuts come from fiber, but some nuts have higher amounts of starch and sugar. Net carbs (total carbs minus fiber) should be kept very low, around 5% of calories.
The Best Keto-Friendly Nuts
Here are the top nuts to eat on a ketogenic diet:
Macadamia Nuts
Macadamia nuts are the lowest in carbs and highest in healthy fats of all the nuts. Just 1 ounce contains:
– Fat: 21g
– Protein: 2g
– Carbs: 4g (2g fiber, 2g net carbs)
– Calories: 204
With their mild, buttery flavor, macadamia nuts make an easy keto snack and can be incorporated into many recipes. Just watch portion sizes as the calories add up quickly.
Pecans
Pecans contain slightly more carbs than macadamias, but are still keto-approved. One ounce of pecans offers:
– Fat: 20g
– Protein: 3g
– Carbs: 4g (2.5g fiber, 1.5g net carbs)
– Calories: 196
Chopped pecans can be used to top keto salads, yogurt, or even pancakes and waffles made with low carb flours. Again, moderation is key.
Almonds
Almonds are low in net carbs and widely available. A one ounce serving of almonds has:
– Fat: 15g
– Protein: 6g
– Carbs: 6g (3g fiber, 3g net carbs)
– Calories: 163
Almonds make the perfect on-the-go keto snack and can be used in both sweet and savory recipes. Measure your portions and stick to about 1-2 servings per day.
Walnuts
Walnuts are slightly higher in carbs than the previous nuts, but the net carbs are still low enough for keto. One ounce of walnuts contains:
– Fat: 18g
– Protein: 4g
– Carbs: 4g (2g fiber, 2g net carbs)
– Calories: 185
Walnuts have a distinct, earthy flavor that pairs well in keto breads, cookies and salads. As with other nuts, it’s wise to limit daily intake to 1-2 ounces.
Brazil Nuts
Brazil nuts are very high in selenium, an important mineral on keto. Just 1 ounce of Brazil nuts provides:
– Fat: 19g
– Protein: 4g
– Carbs: 3g (2g fiber, 1g net carbs)
– Calories: 186
Enjoy Brazil nuts in moderation as part of a mixed nut snack or sprinkle them on keto-friendly desserts for a nutrient and crunch boost.
Nuts to Limit on Keto
The following nuts are higher in net carbs so they should be eaten less frequently and in smaller amounts on keto:
Cashews
While tasty, cashews are higher in carbs with 1 ounce providing:
– Fat: 13g
– Protein: 5g
– Carbs: 9g (1g fiber, 8g net carbs)
– Calories: 160
If you want to incorporate cashews on keto, stick to about 1/4 cup maximum per day.
Pistachios
Pistachios offer:
– Fat: 13g
– Protein: 6g
– Carbs: 8g (3g fiber, 5g net carbs)
– Calories: 159
Measure out a single serving of pistachios and avoid eating mindlessly from a full bag.
Peanuts
Peanuts are technically a legume but often grouped with nuts. One ounce of peanuts has:
– Fat: 14g
– Protein: 7g
– Carbs: 6g (2g fiber, 4g net carbs)
– Calories: 166
Peanuts can be incorporated sparingly into a keto diet but should not be a main source of fat. Limit portions to about 16-20 peanuts.
Portion Control with Nuts
Nuts are very calorically dense, meaning they pack a lot of fat and calories per ounce. It’s important to practice portion control with nuts on the keto diet to avoid going over your daily calorie needs.
Here are some tips for keeping nut portions in check:
– Measure your servings with a food scale or measuring cups. Do not eat fistfuls directly from a bag.
– Pre-portion nuts into 100-150 calorie baggies to grab for on-the-go.
– Add nuts to recipes rather than eating nuts alone as a snack.
– Slow down and savor each bite of nuts instead of mindlessly munching.
– Limit total nuts to 1-2 ounces or 150-300 calories per day.
Avoid Added Sugars in Nuts
Many packaged nuts and nut butters contain added sugars that can sabotage the keto diet. Read nutrition labels carefully and avoid any products with:
– Honey roasted
– Candied
– Caramelized
– Maple glazed
– Teriyaki or other seasonings
– Added oils/fats
– Added salt
Stick to plain raw or dry roasted varieties without extra sugar coatings. Sea salt or spices are acceptable flavor additions on keto.
When buying nut butters, choose 100% nuts with no other ingredients aside from salt added. Measure nut butter servings carefully as even 1-2 tablespoons provide nearly 100 calories just in fat.
Health Benefits of Nuts on Keto
Aside from being nutritious and low carb, nuts offer other benefits that make them a smart choice on a well-formulated ketogenic diet:
Heart Health
Most of the fats in nuts are mono and polyunsaturated fats which may help lower LDL cholesterol and improve heart disease risk factors.
Blood Sugar Control
Despite having carbs, nuts generally have little impact on blood sugar levels. The fat, fiber, and protein in nuts helps slow digestion and prevent spikes in insulin.
Satiation
The fat, protein and fiber combo in nuts keeps hunger at bay between meals on keto. This helps reduce cravings and overeating.
Nutrient Density
Nuts provide important nutrients on keto including vitamin E, magnesium, calcium, B vitamins, iron, selenium, antioxidants, and plant protein.
Ketone Production
The high fat content of nuts may help boost circulating ketone levels to promote ketosis. Always pair nuts with low carb foods.
Incorporating Nuts into a Keto Diet
There are many ways to enjoy keto-friendly nuts as part of your low carb, high fat lifestyle:
– Sprinkle chopped nuts on salads for crunch
– Use nut flours in place of all-purpose flour for keto baking
– Spread nut butter on celery sticks for an easy snack
– Blend nuts into homemade trail mixes with seeds and dark chocolate
– Coat fish, chicken or pork chops with crushed nuts before baking
– Snack on a handful of nuts when you need some healthy fats
– Add nut milks or nut butter to smoothies and fat bombs
– Use pecan or walnut pieces in keto pancake and waffle batters
– Top full-fat Greek yogurt with walnuts and cinnamon
– Blend nuts into homemade energy bites and fat bombs
Keto Nut Butter Recipes
Nut butters like almond or peanut butter can also be used in keto recipes. Here are some tasty ways to incorporate nut butter into the keto diet:
Chocolate Hazelnut Fat Bombs
Melt together cocoa butter, coconut oil, hazelnut butter and cocoa powder for chocolatey fat bombs. Pour into molds and freeze until solid.
Almond Butter Protein Shake
Blend almond butter with almond milk, vanilla protein powder, spinach and ice for a creamy, nutty keto protein shake.
Asian Chicken Lettuce Wraps
Sauté chicken in sesame oil and coconut aminos then serve with romaine lettuce cups, cucumber, avocado and a peanut sauce made with peanut butter.
Macadamia Nut Pancakes
Make fluffy keto pancakes using macadamia nut flour, eggs, butter, baking powder, vanilla and sugar-substitute. Top with more chopped macadamias.
Pecan Energy Balls
Bind together pecan pieces, vanilla protein powder, cocoa powder and almond butter. Shape into balls and coat in more chopped pecans.
Potential Drawbacks of Nuts on Keto
While nuts can be included on a ketogenic diet, there are some potential downsides to consider:
Calorie Density
With nearly 200 calories per ounce, nuts are easy to overeat. This can lead to unwanted weight gain or trouble reaching a calorie deficit. Measure carefully and control portions.
Carb Creep
Consuming too many nuts each day can make it tricky to maintain very low carb intake. Limit higher carb nuts and total daily portions.
Allergies
Tree nut allergies can cause issues for some people on keto. Substitute seeds or nut butters made from your tolerated nuts instead.
Bloating/Digestion Issues
Some experience bloating, gas or diarrhea when overdoing high fiber nuts. Reduce portions or eliminate problem nuts.
Omega-6 Fatty Acids
Most nuts contain omega-6s which may promote inflammation if consumed in excess without enough omega-3 fats.
The Bottom Line
Nuts can be enjoyed in moderation as part of a healthy ketogenic diet. Stick to the lowest carb options like macadamia nuts, pecans, almonds, walnuts and Brazil nuts. Limit portion sizes to 1-2 ounces per day to keep calories and carbs in check. Avoid nuts with added sugars. Pair nuts with other low carb foods and ingredients like vegetables, high fat dairy, meats, avocados and nut flours for balanced macronutrition. Incorporate nuts and nut butters into recipes for added nutrition and fat. Be mindful of potential drawbacks like overeating and bloating. Overall, nuts are a tasty and nutritious plant-based fat source to include in keto dieting.
