Are Nuts Keto?
The Ketogenic Diet (or Keto) has grown in popularity in recent years due to its many health benefits such as blood sugar control, weight loss, increased energy and improved athletic performance. The Keto Diet is based around the core principles of high fat, moderate protein and low carb intakes, usually in a ratio of around 75% fat, 20% protein and just 5% carbs. This high-fat low carb intake is designed to encourage the body to enter ketosis – a metabolic state where the body burns fat for fuel. Ketosis is the underlying mechanism for all the health benefits mentioned above.
Nuts can be a great addition to the Keto diet as they are high in fat content and provide a good source of protein. However, certain nuts are also high in carbs as well as high in fat. Some nuts are more Keto friendly than others, but most nuts and seeds are low in net carbs (total carbs minus indigestible fibre). Let’s take a look:
Low Carb Nuts
- Pecan Nuts
- Macadamia Nuts
- Brazil Nuts
Medium Carb Nuts
- Hazelnuts
- Walnuts
- Pine Nuts
- Almonds
- Peanuts
High Carb Nuts
- Cashew Nuts
- Pistachio Nuts
Seeds also make a convenient Keto snack, here are some examples of Keto friendly seeds:
- Sunflower Seeds
- Pumpkin Seeds
- Sesame Seeds
- Chia Seeds
- Flax Seeds
Getting most of your energy from foods high in healthy fats is the ultimate aim of Ketogenic diets. As nuts are so energy-dense, low-carb nuts can be a convenient and reliable way to top up your fat intake and help meet your daily macro goals.
Nuts can be enjoyed as a whole food snack or incorporated into keto meals, either whole or as nut butter such as peanut butter. Choosing nuts with a low or medium amount of net carbs will help to keep overall carb intake as low as possible to encourage ketosis.