OFFICIAL STORE IN THE UNITED KINGDOM
Nuts on keto, which are allowed and which should you avoid?
Nuts are an excellent source of healthy fats, ideal on a ketogenic diet, as long as eaten in moderation. Rich in vitamins and minerals, they support the heart and nervous system. Due to their high fat content, they are ideal for those on keto, although be careful with the amount. Check out which nuts are recommended on keto and which are better avoided to keep your diet in check.
What will you learn from the article?
Nuts make a great, tasty snack and are also a great ingredient in a variety of desserts. Contrary to popular belief, they are not necessarily at odds with weight loss, although they are calorific. They are particularly useful on a ketogenic diet, as long as you can eat them in moderation! They contain unsaturated fatty acids and a number of essential vitamins, as well as micro- and macroelements, so they have a beneficial effect on the human body. Their regular consumption strengthens both the nervous and cardiovascular systems. In practice, nuts are referred to as a variety of seeds and fruits, the centre of which, surrounded by a hard or brittle shell or husk, is edible and often astonishingly delicious. For keto aficionados, it is worth noting that they are notably distinguished by their high fat content. Find out more about their role in the ketogenic diet and get to know the healthiest types of nuts better!
Which nuts are recommended for keto?
Nuts can be a regular part of the menu for people on a weight loss diet – particularly a ketogenic diet. They are an excellent source of unsaturated fatty acids, but the protein and carbohydrate content must be taken into account at the same time.
Most recommended on keto are:
Macadamia nuts
Are the fattest nuts, with up to 75% of their content consisting of fat. They are your ally on the ketogenic diet!
- Calories: 718 kcal
- Total Fat: 76 g
- Protein: 8 g
- Total Carbohydrates: 14 g
- Dietary Fiber: 9 g
- Net Carbs: 5 g
Pecans
Are another excellent source of unsaturated fatty acids, which significantly reduce the risk of atherosclerosis. They also contain valuable elements such as copper, zinc, magnesium, potassium and manganese.
- Calories: 691 kcal
- Total Fat: 72 g
- Protein: 9 g
- Total Carbohydrates: 14 g
- Dietary Fiber: 10 g
- Net Carbs: 4 g
Brazil nuts
Just one Brazil nut covers the selenium requirement. At the same time, the amount should not be exaggerated so as not to lead to an overdose of this particular element.
- Calories: 656 kcal
- Total Fat: 66 g
- Protein: 14 g
- Total Carbohydrates: 12 g
- Dietary Fiber: 8 g
- Net Carbs: 4 g
EXPERT COMMENT:
“The lowest carbohydrate content is found in pecans (4 g net), Brazil nuts (4 g net) and macadamia nuts (5 g net). However, be careful with the consumption of cashew nuts, 100 g of these nuts contain as much as 22 g net carbohydrates, and pistachios (15 g net carbohydrates).”
Dr. Natalia DrabińskaScientist specialising in nutrition and food research
In moderation, it is recommended to eat:
Walnuts
Have valuable health properties: they are good for heart health and contain a lot of antioxidants to protect against oxidative stress.
- Calories: 654 kcal
- Total Fat: 65 g
- Protein: 15 g
- Total Carbohydrates: 14 g
- Dietary Fiber: 7 g
- Net Carbs: 7 g
Hazelnuts
Are an excellent source of vitamin E, as well as B vitamins and folic acid.
- Calories: 628 kcal
- Total Fat: 61 g
- Protein: 15 g
- Total Carbohydrates: 17 g
- Dietary Fiber: 10 g
- Net Carbs: 7 g
Peanuts
Provide the body with valuable ingredients. They can be eaten on a ketogenic diet, although in moderation.
- Calories: 567 kcal
- Total Fat: 49 g
- Protein: 26 g
- Total Carbohydrates: 16 g
- Dietary Fiber: 8 g
- Net Carbs: 8 g
Almonds
Are a great source of vitamin E for your skin and libido, but also calcium, phosphorus and iron. At the same time, on keto it is better not to overeat them.
- Calories: 575 kcal
- Total Fat: 49 g
- Protein: 21 g
- Total Carbohydrates: 22 g
- Dietary Fiber: 12 g
- Net Carbs: 10 g
Which nuts should be avoided, at least at the beginning of the keto diet?
Especially at the beginning of the ketogenic diet, cashew nuts and pistachios should be avoided. This is because we must remember to stick to the daily carbohydrate limit of 20 grams. That’s how much you’ll find in just 60 pieces of cashew nuts. This means that maintaining ketosis is quite demanding, especially if you used to indulge in this type of snack without restraint. If you like pistachios, we’ve got some bad news for you – just one cup of these delicious nuts exceeds the permitted daily serving, as it contains more than 30 grams of carbohydrates.
Cashews
Their beneficial effects on health unfortunately do not go hand in hand with a ketogenic diet. However, we recommend choosing other nuts.
- Calories: 553 kcal
- Total Fat: 44 g
- Protein: 18 g
- Total Carbohydrates: 30 g
- Dietary Fiber: 3.3 g
- Net Carbs: 26.7 g
Pistachios
Unfortunately, we have to put them at the bottom of the list, although they have many lovers. Their fat content is the lowest with a good amount of carbohydrates at the same time.
- Calories: 562 kcal
- Total Fat: 45 g
- Protein: 20 g
- Total Carbohydrates: 28 g
- Dietary Fiber: 10 g
- Net Carbs: 18 g
Nuts are great as a dessert!
Without a doubt, nuts are worth eating on a ketogenic diet. They help to maintain ketosis and at the same time have important health properties. They are rich in vitamins, phosphorus, magnesium, iron, manganese, zinc, copper and are also a valuable source of potassium. Above all, they are loved for their unsaturated fatty acid content, which lowers bad cholesterol levels. But how to eat them? Not just as an occasional snack – they are also great in the form of desserts – sometimes really quite fancy ones! We have selected the healthiest types of nuts to create delicious suggestions for everyone on a ketogenic diet.
Every physical activity lover knows how useful peanut butter is when you are composing a shake. It gives it a unique flavour and at the same time contains valuable nutritional values…. BeKeto products will also come in handy for creating baked goods. An excellent suggestion is the lime cheesecake with almond flour base . Almond flour is also perfect for making cookies – in this case we suggest keto cookies with chocolate chunks . The possibilities here are really wide, and your creativity will no doubt help you find other uses for nuts. We are happy to help you – check out our suggestions and get inspired!
Who should avoid nuts?
The fantastic taste of nuts, their potential for creating delicious desserts or their health-promoting properties are all great advantages. At the same time, it is worth bearing in mind that a nut allergy is one of the most common – it can affect up to one in a hundred people. The most common symptoms are itching of the mouth and swelling; skin reactions and vomiting also occur. In severe cases, life-threatening anaphylactic shock can occur. Peanuts are the most common allergen, but other varieties can also be strong allergens. If you suspect you have an allergy, it is worth verifying this with the appropriate tests. These are performed from the blood or via a skin test.
What else can I eat on keto?
If you’re looking for new ideas and wondering about the list of keto products, it’s worth considering the multitude of products allowed as part of this way of eating. The keto diet isn’t just about fatty proteins or fats – it’s a rich array of appetising and filling dishes that can become the foundation of your culinary creations.
FAQ
Are cashews ok on keto?
Can nuts stall weight loss on keto diet?
Do nuts break ketosis?
Bilbiography
See all
