Which nuts are the best for keto?
So many choices…
So many nuts, so many choices, but which ones should you choose? Let’s start with the variety. You have the choice between roasted nuts, toasted nuts, and raw nuts. You can also choose between salted or unsalted. The answer is: Preferably go for raw and unroasted nuts (usually these are also without salt).
Roasted and toasted nuts
Roasted nuts are fried in (usually unhealthy) oil. Toasted nuts are dry-roasted with hot air. The downside of both types is that some of the healthy nutrients are lost due to this process. And since you eat nuts precisely because of their amazing nutrients and healthy fats, this would be a waste, right?
Salted or unsalted nuts
Most salted nuts are first roasted or toasted so that the salt adheres better. So, you should avoid these due to the lost nutrients from this process. If you come across salted nuts that haven’t been roasted or toasted, you can safely consume them.
What types of nuts are there?
There are many different types of nuts, but not all nuts are suitable for a keto lifestyle because some nuts contain a lot of carbohydrates. The nuts that are very suitable are:
– Almonds
– Walnuts
– Brazil nuts
– Macadamia nuts
– Pecans
– Hazelnuts
Carbohydrates in nuts
This is crucial to pay attention to and to compare different brands available. Even among nuts, there are different varieties (just like there are many different types of apples), and they vary greatly in the number of carbohydrates per variety. The time of harvesting (how ripe the nut is) also affects the amount of carbohydrates present. You might think that the differences won’t be significant, right? How big can those differences really be? Well, I can tell you, they can be quite substantial! Just looking at different brands of walnuts at AH and Jumbo, the lowest has 2.9 grams of carbohydrates per 100 grams, and the highest has 7 grams of carbohydrates per 100 grams, which is more than double! If you’re only consuming around 19-25 grams of carbohydrates per day, these are significant differences. So, compare the different brands available; it really pays off.
The nuts that are not suitable are cashews, pistachios, and peanuts (peanuts are technically not nuts but legumes, yet many categorize them as nuts).
Almonds
Almonds are perhaps the most well-known “keto nuts” as they are commonly used to make the beloved and widely used almond flour. And it’s for a good reason! Almonds have the mildest flavor among all nuts and have a good texture when ground, making them suitable for a wide range of dishes and baked goods, from savory to sweet. Additionally, their nutritional value is quite good because they are not very high in carbohydrates, and they are not overly expensive (unlike macadamia nuts, for example).
Nutritional Benefits
Almonds are packed with unsaturated fats, proteins, vitamins, and minerals that help keep the body healthy and balanced. These nuts are rich in vitamin E, which protects cells, blood vessels, organs, eyes, and tissues. Moreover, this vitamin plays a significant role in cell metabolism. This nut is also a potent antioxidant, which is not only beneficial for your immune system but also aids in the production of red blood cells, positively affecting muscle function. The antioxidants are mainly found in the skin (the thin brown outer layer), so it’s preferable to choose almonds with the skin intact rather than blanched almonds where this skin has been removed.
Walnuts
Walnuts are indeed fantastic nuts! I often see in Facebook groups that people think these nuts are not suitable for keto, but that’s not true at all; they are actually fantastic! However, you should once again pay attention to different brands regarding the carbohydrate content (yes, I keep repeating it! 😉). With walnuts, you can create delicious keto recipes, such as one of my favorite keto breads, the walnut bread found in The Ultimate Keto Cookbook.
Nutritional Benefits
Walnuts are rich in omega-3 fatty acids (the healthy fats you want to consume more of). These fatty acids have a positive impact on the nervous system and support overall brain functions. Walnuts also have anti-inflammatory properties and are high in vitamin E, which protects cells, blood vessels, organs, eyes, and tissues. Moreover, this vitamin plays a significant role in cellular metabolism. Walnuts are also potent antioxidants, which are not only good for your immune system but also aid in the production of red blood cells, positively affecting muscle function.
Brazil Nuts
Brazil nuts, also known as paranoten, are the highest in nutrients among all nuts. They are true nutritional powerhouses. However, be cautious about the quantity of these nuts you consume, as they are so rich that you can get an overdose of certain substances if you eat them excessively. This nut contains the highest amount of selenium among all foods, a mineral that plays a significant role in brain growth and function, the nervous system, and our immune system. Moreover, a high concentration of selenium aids in muscle recovery by limiting muscle damage and supporting the recovery process. So, selenium is incredibly beneficial, especially if you have an active lifestyle, but excessive selenium intake can be harmful. An overdose of selenium can lead to symptoms like diarrhea, nausea, and ultimately, hair loss, nail and tooth damage, skin issues, and nervous system disorders. The recommended intake is around 2 (maximum 5) Brazil nuts per day to experience all the health benefits without consuming too much selenium.
Nutritional Benefits
In addition to its high selenium content, Brazil nuts are packed with vitamins, minerals, and a significant amount of omega-3 fatty acids (the healthy fats). These nuts contain:
– Vitamin B1
– Vitamin B2
– Vitamin B6
– Vitamin B11
– Vitamin C
– Vitamin E
– Sodium
– Potassium
– Calcium
– Phosphorus
– Iron
– Magnesium
– Copper
– Zinc
All these vitamins and minerals contribute to the body’s energy supply and the proper functioning of the heart muscle and nervous system. Antioxidants in Brazil nuts protect cells, blood vessels, organs, eyes, and tissues.
Macadamia Nuts
Macadamia nuts have the highest content of healthy fats among all types of nuts, which is why you often see these nuts in a ketogenic lifestyle because ketogenic eating is all about consuming healthy fats. These nuts also contain a variety of essential nutrients and are even sometimes referred to as “brain food” due to their potential to help with mental health issues such as depression, nervousness, and anxiety attacks. Unfortunately, macadamia nuts are quite expensive. This is because it takes 7 to 10 years for the tree that produces these nuts to bear its first fruits. Additionally, once the nuts are harvested, the hard shell around the nut must be cracked open by hand (as it cannot be done mechanically without damaging the nuts). This labor-intensive process involves a significant amount of manpower and time, driving up the cost of these nuts.
Nutritional Benefits
Macadamia nuts contain various essential nutrients, including:
– Vitamin B1
– Vitamin B2
– Omega-3 and Omega-7 fatty acids
– Manganese
– Magnesium
– Phosphorus
– Copper
– Selenium
– Zinc
– Iron
– Potassium
– Calcium
Pecan Nuts
Pecan nuts are slightly higher in carbohydrates, but they are still very healthy and fit well into a ketogenic lifestyle. These nuts have a more distinct flavor, which means not everyone may enjoy them, but if you do, you’ll find them absolutely delightful. For example, have you considered trying the delicious Pecan pie featured in the Ultimate Ketogenic World Dishes Special? Either way, these nuts are definitely worth including in your daily diet.
Nutritional Benefits
Pecan nuts contain over 19 vitamins and minerals, along with healthy fatty acids. These nuts have a positive impact on your entire body due to their abundant nutrients, but they particularly benefit your hair and skin. Pecan nuts also contribute to lowering cholesterol levels and help cleanse the digestive system.
Hazelnuts
Hazelnuts have the highest carbohydrate content among all nuts suitable for a ketogenic lifestyle. However, they are still packed with vitamin E, proteins, dietary fiber, and healthy fats, so it’s a good idea to include them in your diet in limited quantities. They have a distinctive flavor and are excellent for making ketogenic treats, like these delightful hazelnut bonbons. Some of the benefits of hazelnuts include regulating digestion, preventing cell damage, lowering cholesterol, improving insulin sensitivity, reducing inflammation, and promoting healthy skin and hair.
Nutritional Benefits
Hazelnuts are a potent source of antioxidants, which are essential for protecting our cells, tissues, and supporting a strong immune system. They also contain a good amount of protein (around 15 grams per 100 grams), making hazelnuts popular among vegetarians and even vegans. Hazelnuts are rich in vitamin E, vitamin C, vitamin A, magnesium, and manganese.
The Best Choice
As you can see, all suitable keto nuts have unique properties. It’s a good idea to create a mix of these nuts so you can enjoy the benefits of each one by having a small handful daily. You can also look for pre-made nut mixes, but be sure they don’t contain unsuitable nuts and that they are unroasted and unsalted. Also, pay attention to the carbohydrate content, as it can vary significantly between brands. Personally, I often buy different types of nuts in separate bags and mix them at home into a blend, which I then store in an airtight container. Lidl’s nuts are generally good in terms of carbohydrate content and often on sale (so that’s an insider’s tip 😉).
How Many Nuts to Eat
It’s best to consume a small handful of nuts per day, which is roughly around 25 grams. This will provide a satisfying feeling of fullness and genuinely nourish your body, rather than just filling it. You might wonder why you shouldn’t eat more nuts if they are so healthy. The reason is that while nuts are indeed healthy, their high content of healthy fats can quickly add up in terms of calories. For example, 100 grams of nuts can contain around 600 calories. Some nuts, like Brazil nuts, contain substances that are incredibly healthy in limited quantities but can have adverse effects on your health if consumed in excess. Additionally, nuts contain carbohydrates, which is not a problem, but you want to leave enough room in your daily carbohydrate intake for a good portion of vegetables. So, stick to a handful a day. And if you’re having a baked good (keto bread or sweets) made with nut flour, don’t add an extra handful of nuts on top, as you’re already getting them through the flour.