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The Best Nuts for Keto

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<article> <section> <p>Nuts are a great snack that you can take with you anywhere. Nuts are portable and easy to find when you are in a bind. Almost any gas station has peanuts or other snack nuts available. This can be a great option if you are starving and need something to eat fast. They can also be a nice break from eating mostly meat and veggies on a <a target="_blank" href="https://www.warriormade.com/content/diet/a-beginner-guide-to-the-keto-lifestyle/" rel="noreferrer">keto diet</a>.</p> <p>Before you head out and buy a jumbo-size bag of nuts to munch on, you have to know they are not a “free” food on the keto diet (or on any diet for that matter). They are loaded with healthy fats to keep you satisfied. But, if you are trying to watch your carb and calorie intake, you will also need to pay attention to how many nuts you are eating. Even though they are ‘allowed,’ the carbs and calories can add up fast. So, which nuts are best to munch on?</p> <p>That being said, you can eat nuts and nut butters on the keto diet. Here are some of the best nuts for keto and how you can start to enjoy them more often. </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Which Nuts are Best for the Keto Diet?</header> <p>The goal of the keto diet is to try to keep your <a target="_blank" href="https://www.warriormade.com/content/diet/how-many-carbs-a-day-should-you-eat-to-lose-weight/" rel="noreferrer">daily carbohydrate intake</a> at fewer than around 30 grams net carbs. Keeping carbs low helps you maximize weight loss and remain in ketosis. Therefore, the ‘best’ nuts for keto would be those that are lowest in carbohydrate content. </p> <p>Here are various nuts ranked in order from lowest in carbohydrates to highest; the values are based on a one-ounce serving.</p> <ul> <li>Pecans: 1.1 grams</li> <li>Brazil nuts: 1.3 grams (a great source of selenium)</li> <li>Macadamia nuts: 1.5 grams</li> <li>Walnuts: 1.9 grams (a great source of healthy plant-based omega-3s)</li> <li>Coconut: 2 grams</li> <li>Hazelnuts: 2.3 grams</li> <li>Pine nuts: 2.7 grams</li> <li>Almonds: 2.7 grams</li> <li>Peanuts: 3.8 grams</li> <li>PIstachios: 5.8 grams</li> <li>Cashews: 8.4 grams</li> <li>Chestnuts: 13.6 grams</li> </ul> <p>This list doesn’t mean cashews or chestnuts are out of the picture completely, you just need to balance them with the rest of your diet and watch your portions. When you are deciding to eat nuts as a snack, your nut choice would depend what other type <a target="_blank" href="https://www.warriormade.com/content/diet/keto-fiber-foods-5-fiber-rich-foods-to-add/" rel="noreferrer">carbohydrate-containing foods</a> you’ve already eaten. Nuts just need to be balanced within your overall diet for the day.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/mix-of-nuts-bowls-0205.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/mix-of-nuts-bowls-0205.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/mix-of-nuts-bowls-0205.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/mix-of-nuts-bowls-LR-0205.jpg" class="img-fluid" alt="mix-of-nuts-bowls"> </picture> <header>Benefits of Nuts</header> <p>Nuts aren’t just carbs and fat. The fat in nuts is mostly heart-healthy monounsaturated fat. Monounsaturated fat is the healthiest type of fat. It may help with weight loss, and lowering inflammation and the risk of many diseases.<sup>1</sup></p> <p>Many nuts also have a good dose of protein to keep you full and satisfied for longer and help build metabolism-boosting muscle.</p> <p>One of the criticisms of the keto diet is that it doesn’t contain enough fiber. But nuts are a great source of fiber and can help keep digestion running smoothly. An ounce of almonds has almost 4 grams of fiber, about 20 percent of what you need in a day!</p> <p>Nuts are a great source of many minerals including:<sup>2</sup></p> <ul> <li>Magnesium</li> <li>Iron</li> <li>Zinc</li> <li>Calcium</li> <li>Selenium</li> <li>Manganese</li> <li>B vitamins</li> <li>Vitamin E</li> <li>Antioxidants</li> <li>Folate</li> </ul> <p>Nuts are certainly nutrient dense!</p> <p>Nuts aren’t just for snacking. They can be made into various <a target="_blank" href="https://www.warriormade.com/content/diet/best-low-carb-flour-substitutes/" rel="noreferrer">low-carb flours</a> as well. This can help people still enjoy <a target="_blank" href="https://www.warriormade.com/keto/sweet-treats-cookbook/" rel="noreferrer">low-carb treats</a>, while sticking with the keto diet. Nuts can let you reach your weight loss goals and eat your treats at the same time! Win, win!</p> <div class="sub-head">What about Nut Butters?</div> <p>Nuts are OK to eat on keto, but what about nut butters? Peanut, almond, cashew, and the others? You can eat nut butters on keto, but in moderation. Nut butters are a great addition to any <a target="_blank" href="https://www.warriormade.com/content/diet/chocolate-peanut-butter-protein-balls/" rel="noreferrer">keto dessert</a> because they are incredibly satisfying and tasty. </p> <p>The problem when you grind up nuts is that you concentrate the calories and the carbs into one easy-to-overeat delicious butter. This means to keep the carbs in check, the portion size will need to be controlled. The good thing is that just a small portion of nut butter goes a long way!</p> <p>Another potential problem with nut butters is that many of the kinds you find in the grocery aisle are not ‘pure’ nut butter. They are frequently mixed with sugar, hydrogenated oils, or fillers that are unhealthy and raise the carb content. </p> <p>If you want to eat nut butters, the best option is to make one yourself, so you can control all the ingredients in it. Or look for ‘natural’ versions of your favorites that only list the nut itself (and maybe a dash of salt) on the ingredient list.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/Woman-Holding-Shelled-Pecan-Nuts-0205.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/Woman-Holding-Shelled-Pecan-Nuts-0205.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/Woman-Holding-Shelled-Pecan-Nuts-0205.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/Woman-Holding-Shelled-Pecan-Nuts-LR-0205.jpg" class="img-fluid" alt="Woman-Holding-Shelled-Pecan-Nuts"> </picture> <header>How to Eat Nuts on Keto</header> <p>The key to successfully eating nuts on keto is portion control. If you sit on the coach with a jumbo bag, you will probably eat too much and get kicked out of ketosis. </p> <p>If you want to enjoy nuts, a serving size is one ounce. For each different type of nut, this translates to:<sup>3</sup></p> <ul> <li>25 peanuts</li> <li>24 almonds</li> <li>18 cashews</li> <li>15 pecan halves</li> <li>14 walnut halves</li> <li>12 hazelnuts</li> <li>12 macadamia nuts</li> <li>8 Brazil nuts</li> </ul> <p>The best way to stay aware of your portions when eating nuts is to weigh them before you eat them. Keep them stashed in individual baggies to help keep portions under control. This can be a great thing to do on <a target="_blank" href="https://www.warriormade.com/content/diet/the-basics-of-keto-meal-prep/" rel="noreferrer">meal prep day</a>, so you have the healthiest snacks available for the week. </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Choosing the Best Nuts</header> <p>Raw nuts can be hard to digest for some people due to the high fiber content. They also contain <i>anti-nutrients</i> such as <i>phytic acid</i>, which can interfere with mineral absorption.<sup>4</sup> For this reason, when shopping for nuts, look for those that are roasted, sprouted, or soaked instead of raw.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Ready to Munch?</header> <p>If you want to add nuts to your keto diet and still lose weight, they can fit into your program. Our Warrior Made membership includes keto meal plans to help you enjoy nuts, stay in ketosis, and reach your health goals. So, portion out those nuts and munch away. </p> <div class="sub-head">Resources</div> <ol> <li><a target="_blank" href="https://search.proquest.com/openview/80c82b61688f4c63faa8f92b0bfd7ee6/1?pq-origsite=gscholar&cbl=32528" rel="noreferrer">The Cardioprotective Benefits Of Monounsaturated Fatty Acid</a></li> <li><a target="_blank" href="https://www.almonds.com/sites/default/files/content/Tree%20Nut%20Nutrient%20Comparison%20Chart%20Web%20File.pdf" rel="noreferrer">Tree Nut Nutrient Comparison Chart</a></li> <li><a target="_blank" href="https://my.clevelandclinic.org/health/drugs/17283-nutrition-nuts--heart-health" rel="noreferrer">Nutrition: Nuts & Heart Health</a></li> <li><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325021/" rel="noreferrer">Reduction of phytic acid and enhancement of bioavailable micronutrients</a></li> </ol> </section> </article>

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