Identifying the ideal items for your low-carb and high-fat keto diet might be a daunting process.
However, as you must know by now, one of the best keto snacks could be different nuts and seeds.
The major reason behind this is quite simple nuts and seeds are delectable, convenient to eat, versatile, and quite satiating.
However, there are several nuts that may have certain hidden carbs that could be detrimental to the motive of your keto diet.
And the last thing you want is to enjoy some nuts and seeds that may kick your body out of the ketosis process.
So it is crucial for you to identify the nuts and seeds which are low carb and could be ideal for your keto diet.
Once you know the different seeds and nuts that are ideal for your keto diet, you could easily use them as a great snack or even a light ingredient in your keto desserts.
Not only this, but different nuts and seeds are also quite rich in other nutrients like minerals, fiber, and protein, and hence could serve as an ideal ingredient for your keto diet.
But the only thing you need to make sure of here is to add them to your diet in moderation because it might seem enticing for you to add these bite-sized snacks to your diet in excess.
Once you are careful of this tip, you could add different nuts and seeds to your daily keto diet. Here’s a list of the 13 seeds and nuts, which are low in carbs and ideal for your keto diet.
13 Low-Carb Nuts And Seeds
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Brazil Nuts
With a plethora of antioxidants and healthy fatty acids, Brazil nuts could provide you with just 1.2 grams of net carbs in an ounce.
Apart from this, Brazil nuts are an excellent source of selenium which could be beneficial for the different aspects of your body’s health.
Selenium may be a required nutrient for cell growth, and it could even support your immune and thyroid system.
At the same time, the study[1]even shows how the regular consumption of Brazil nuts may help to lower your harmful cholesterol levels.
No doubt why adding it to your keto diet for weight loss could provide you with additional benefits!
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Walnuts
Just one ounce serving of Walnuts could provide you with approximately 3.9 grams of carbohydrates and 1.9 grams of fiber.
This means the net carbohydrates you could receive from walnuts for a one-ounce serving could be 2 grams.
These figures are enough to show why this nut could be an ideal option for your keto diet.
Besides facilitating and supporting your keto diet, walnuts are also a good source of polyunsaturated fat content.
It may be beneficial for your cardiovascular health and have certain inflammation-reducing properties as well.
The benefits of walnuts do not halt here, according to a study,[2] these nuts might have the highest level of antioxidants when compared to other nuts.
So if you are impressed by the umpteen benefits of these nuts, then you could enjoy them, either roasted or raw.
These versatile nuts could also be sprinkled over a salad or mixed into granola. You could even try out making nut butter from them or chop them and add them to your favorite baked goods.
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Peanuts
An ounce of dry roasted peanuts could provide you approx 6 grams of carbs and 14 grams of fat.
Technically peanuts are legumes and not nuts, but their low figure of carbs could allow you to place them in your keto diet.
Apart from this, these nuts are also an excellent plant-based source of protein and are even a good source of minerals, vitamins, and other plant compounds.
No doubt they could[3] be beneficial for gallstones, heart disease, and even your weight loss Diet.
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Macadamia Nuts
If you have been surfing the web for delectable keto recipes, then you may[4] have heard the name of the macadamia nuts.
These are one of the most keto-friendly nuts which have just one gram of Net carbs and 21 grams of fat in a 28-gram serving.
Another excellent element of the macadamia nuts is that 25% of the fats found in these nuts are monounsaturated fats which have a rare type of Omega 7 fatty acid in them.
This Omega seven fatty acid referred to as palmitoleic acid, along with other nutrients found in these nuts is particularly responsible to give it the tag of a superfood.
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Chia Seeds
With two grams of net carbs, 5 grams of protein, and 9 grams of fat per ounce or 28 grams of the serving. Chia seeds could be another go-to option when you are on a keto diet.
These tiny, firm seeds are also packed with a plethora of nutrients like omega-3 fats and healthy fiber.
Apart from this, the study[5] shows how the regular consumption of chia seeds might help people in losing more weight.
So you could add these seeds to your smoothies or even prepare a very popular low-carb dish using these seeds known as chia pudding.
This pudding is prepared by soaking the chia seeds in liquid for a long time until they have a Jelly appearance.
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Flaxseeds
Flax seeds might[6]be a boon for keto dieters because it has just .4 grams of net carbs in a single ounce.
Apart from this, some studies substantiate the fact that these seeds may help to fight cancer. So what are you waiting for?
Get ready to add the flax seeds, which are rich in omega-3 fatty acids, copper, and protein, to your daily eating regime.
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Pecans
With an ideal nutrient profile for keto dieters, just a single ounce of Pecan could provide you 1 gram of net carbs, 3 grams of proteins, and 20 grams of fat.
This high-fat keto-friendly nut may[7] also help to reduce the levels of insulin in the body, which could be crucial during your weight loss process.
Not to mention, by eating these nuts you will also get a good amount of minerals, vitamins, and antioxidants in your body.
Leaving the nutritional properties aside, pecan is a delectable and versatile nut as well.
You could include it in both your savory and sweet dishes in different forms like crumbled raw nuts or roast them and use them as a garnish on your leafy greens.
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Hazelnuts
Besides being an excellent source of fiber, manganese, healthy fats, vitamin E, and vitamin K, hazelnuts could provide you with just two grams of net carbs in a single ounce.
Apart from this, these nuts are also rich in antioxidants which may help to combat the inflammation in your body.
Another study[8] shows how a diet that is rich in hazelnut could help to reduce blood pressure and decrease the bad cholesterol levels in your body.
No doubt that with umpteen benefits, this keto-friendly nut might be ideal for your weight loss process.
All you have to do is to either enjoy it raw as a healthy snack or even roast it.
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Pumpkin Seeds
Though small, pumpkin seeds could[9] provide a blast of health benefits to your body because they are rich in certain nutrients like zinc, iron, and magnesium.
Apart from this, the high levels of antioxidants in these seeds may even protect you against several heart diseases.
And not to forget just a single ounce of pumpkin seeds may provide you with 1.2 grams of net carbs.
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Almonds
With 2.6 grams of net carbs in a one-ounce serving, almonds are one of the easiest nuts you could find at your nearest supermarket store.
However, the fat content in this nut is slightly lower as compared to the other nuts because you could[10] receive just 14.2 grams of fat in a one-ounce serving.
Nevertheless, Almonds could be a great option for people who follow a plant-based diet.
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Hemp Seeds
Also referred to as hemp hearts, hemp seeds are quite high in healthy fats and plant-based protein.
These seeds could[11] provide you with one gram of net carbs and 14 grams of fat in just one ounce.
Hemp seeds have good levels of linoleic acid, which is a type of fat that could protect you against certain Neurodegenerative diseases.
You could use these seeds to add crunch to your salads or even mix them in your protein shakes and smoothies.
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Pine Nuts
If you are eating an ounce of dried pine nuts, then you could receive 2.4 grams of net carbs.
Pine nuts are quite delectable and hence they could provide a boost of flavors to your monotonous keto dishes.
At the same time, these nuts are high in vitamin K, zinc, iron, and magnesium. A study[12] shows how they could help to regulate the blood sugar levels in your body.
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Sunflower Seeds
With 14 grams of fat and four grams of net carbs in one ounce, sunflower seeds benefit your health in more than just one way.
Besides being a high-fat snack, these seeds are also good in anti-inflammatory, antioxidants, vitamin E, acids, and flavonoids.
Though you could[13] eat these seeds as a snack, you may also use them as a salad topping.
Let Us Wrap It Up
So this was our list of the different nuts and seeds which you could add to your keto diet.
Besides being low in carbs and high in fat, these seeds are quite versatile and you could use them in a plethora of recipes.
Apart from this, they even add crunch and a boost of flavors to your keto-friendly snacks and meals.
Certain nuts and seeds are also a good source of healthy fats, antioxidants, vitamins, and minerals and hence they could provide you multiple benefits.
So you could choose any of these seeds and nuts and add them to your eating regime according to their availability. Good luck!
Reference/Sources
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- Lee Crosby, Brenda Davis, Shivam Joshi Ketogenic Diets and Chronic Disease: Weighing the Benefits Against the Risks Front Nutr. 2021; 8: 702802.Published online 2021 Jul 16. doi: 10.3389/fnut.2021.702802
- Diet Review: Ketogenic Diet for Weight Loss Available From:https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/
- Shalini S. Arya, Akshata R. Salve, and S. Chauhan Peanuts as functional food: a review J Food Sci Technol. 2016 Jan; 53(1): 31–41.Published online 2015 Sep 19. doi: 10.1007/s13197-015-2007-9
- Walnuts and macadamia nuts benefit lipid profiles West J Med. 2000 Sep; 173(3): 184.
doi: 10.1136/ewjm.173.3.184 - Rahman Ullah, M. Nadeem, A. Khalique et al. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review J Food Sci Technol. 2016 Apr; 53(4): 1750–1758.Published online 2015 Oct 1. doi: 10.1007/s13197-015-1967-0
- Mihir Parikh, Thane G. Maddaford, J. Alejandro Austria Dietary Flaxseed as a Strategy for Improving Human Health Nutrients. 2019 May; 11(5): 1171.Published online 2019 May 25. doi: 10.3390/nu11051171
- Diane L. McKay, Misha Eliasziw, C. Y. Oliver Chen et al. A Pecan-Rich Diet Improves Cardiometabolic Risk Factors in Overweight and Obese Adults: A Randomized Controlled Trial Nutrients. 2018 Mar; 10(3): 339.Published online 2018 Mar 11. doi: 10.3390/nu10030339
- Laura Di Renzo, Giorgia Cioccoloni, Sergio Bernardini et al. A Hazelnut-Enriched Diet Modulates Oxidative Stress and Inflammation Gene Expression without Weight Gain Oxid Med Cell Longev. 2019; 2019: 4683723.Published online 2019 Jul 4. doi: 10.1155/2019/4683723
- Abuelgassim O Abuelgassim and Showayman I A AL-showayman The Effect of Pumpkin (Cucurbita Pepo L) Seeds and L-Arginine Supplementation on Serum Lipid Concentrations in Atherogenic Rats Afr J Tradit Complement Altern Med. 2012; 9(1): 131–137.Published online 2011 Oct 2. doi: 10.4314/ajtcam.v9i1.18
- Should you try the keto diet? Available From: https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
- Delfin Rodriguez-Leyva and Grant N Piercecorresponding The cardiac and haemostatic effects of dietary hempseed Nutr Metab (Lond). 2010; 7: 32.Published online 2010 Apr 21. doi: 10.1186/1743-7075-7-32
- José Valero-Galván,Margarita Reyna-González,Perla Anneth Chico-Romero et al. Seed Characteristics and Nutritional Composition of Pine Nut from Five Populations of P. cembroides from the States of Hidalgo and Chihuahua, Mexico Molecules. 2019 Jun; 24(11): 2057.Published online 2019 May 30. doi: 10.3390/molecules24112057
- Ancuţa Petraru, Florin Ursachi, and Sonia Amariei Nutritional Characteristics Assessment of Sunflower Seeds, Oil and Cake. Perspective of Using Sunflower Oilcakes as a Functional Ingredient Plants (Basel). 2021 Nov; 10(11): 2487.Published online 2021 Nov 17. doi: 10.3390/plants10112487
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Alisha Matthew has been a practicing nutritionist since 2016. She holds a master’s degree in nutrition from the University of IOWA. She is a staunch believer in improving the human health index by educating people about nutrition and the importance of nutrition in leading a healthy and happy life. Her long-term goal is to keep educating people on general health and keep herself updated with the latest trends in the field of health.