Top 12 Keto Nuts and Seeds to Try Today :- It might be difficult to determine which items are appropriate for a ketogenic diet that is high in fat and very low in carbohydrates. Numerous nuts and seeds are an excellent choice because they include a low amount of net carbohydrates (total carbohydrates minus fibre) and a high amount of beneficial fats.
Top 12 Keto Nuts and Seeds to Try Today
In addition, they are loaded with antioxidants, vitamins, minerals, fibre, and protein from the food. At the same time, several kinds have fewer carbohydrates than others. Here is a list of the thirteen greatest nuts and seeds that are suitable for a ketogenic diet.
1. Pecans
On the ketogenic diet, pecans are a type of tree nut that have a high nutrient profile. This is what one ounce (28 grammes) of pecans offers, according to a reliable source:
- 196 calories total
- Grammes of protein: three
- 20 grammes of fat
- Calories in total: 4 grammes
- Three grammes of fibre
- One gramme of net carbohydrates
They have a high fat content, are suitable for the ketogenic diet, and may assist in lowering insulin levels. When you are attempting to lose weight, it is best to maintain your insulin levels low because insulin is a hormone that can lead your body to store fat that it has already stored.
According to the findings of a study that lasted for one month and involved twenty-six persons, those who consumed approximately one and a half ounces (43 grammes) of pecans on a daily basis noticed a decrease in their insulin levels.
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An improvement in their insulin sensitivity when compared to the control group. When following a ketogenic diet, pecans can be consumed as a snack or crushed and used as a low-carb crust for fish or chicken. Both of these options are possible.
2. Brazil nuts
One variety of tree nut that is grown in South America is known as Brazil nuts. There are three trusted sources that are contained in one ounce (28 grammes) of Brazil nuts:
- 185 calories total
- Four grammes of protein
- 19 grammes of fat
- The total amount of carbohydrates is three grammes.
- Two grammes of fibre
- One gramme of net carbohydrates
Additionally, they are a good source of selenium, which is a trace mineral that is required for a variety of body activities, including reproduction and the synthesis of proteins.
According to the findings of several studies, individuals who adhere to a ketogenic diet may be at a greater risk of possessing an insufficient amount of selenium.
A single Brazil nut can supply more than one hundred percent of the selenium that you require on a daily basis, making it an excellent way to ensure that you consume an adequate amount of this essential mineral in your diet.
However, because Brazil nuts contain an extraordinarily high amount of selenium, it is recommended that you don’t consume more than one to three Brazil nuts each day. This is to prevent you from taking an excessive amount of this mineral, which might potentially have adverse consequences on your health.
3. Chia seeds
The seeds of chia are quite small and hard, and they can be either black or white in colour. Chia seeds are loaded in omega-3 fats and fibre. The following benefits can be obtained from consuming one ounce (28 grammes) of chia seeds:
- 138 calories total
- Five grammes of protein
- Nine grammes of fat
- The total amount of carbohydrates is 12 grammes.
- Ten grammes of fibre
They are a superb plant-based source of omega-3 fats, which are necessary lipids that offer potent anti-inflammatory qualities . Omega-3 fats make up approximately sixty percent of their total fat content.
Those who ingested around one ounce (30 grammes) of chia seeds for every 1,000 calories taken on a daily basis experienced larger reductions in the inflammatory marker C-reactive protein (CRP) compared to a control group, according to the findings of a study that was conducted over a period of six months and involved 77 individuals.
The same study found that individuals who consumed chia seeds on a daily basis experienced bigger reductions in waist circumference and also experienced higher weight loss than those who were in the control group .
Chia pudding is a well-liked low-carb dessert that is prepared by soaking chia seeds in liquid for a time period of several hours till they acquire a consistency similar to that of jelly. In addition, you can use chia seeds into protein drinks or smoothies, or you can use them in a recipe for keto crackers to add a crunch to the dish.
4. Macadamia nuts
Tree nuts that are endemic to Australia are known as macadamia nuts. Because they contain a significant amount of fat, they are an excellent choice for those following the ketogenic diet. According to ten reliable sources, one ounce (28 grammes) of macadamia nuts includes the following:
- 204 calories total
- Two grammes of protein
- 21 grammes of fat
- Calories in total: 4 grammes
- Two grammes of fibre
- Two grammes of net carbohydrates
A number of research have established a connection between macadamia nuts and lower levels of cholesterol. For example, a study that lasted for four weeks and involved seventeen males found that those who ingested fifteen percent of their daily calories from macadamia nuts saw a reduction of five percent in levels of LDL cholesterol (the “bad” cholesterol) and an increase of eight percent in levels of HDL cholesterol (the “good” cholesterol).
The optimal high-fat snack is a handful of macadamia nuts. You may also purchase macadamia nut milk, butter, and flour that are suitable for the ketogenic diet as an alternative to the higher-carb versions of these goods.
5. Flax seeds
The seeds of the flax plant are rich in omega-3 fats and fibre. The following benefits can be obtained from consuming one ounce (28 grammes) of flax seeds:
- 131 calories total
- Six grammes of protein
- Nine grammes of fat
- The total amount of carbohydrates is 9 grammes.
- Eight grammes of fibre
- One gramme of net carbohydrates
These minuscule seeds have been investigated for the possibility that they could have a positive impact on the health of the heart and blood pressure.
Those with high blood pressure who had approximately one ounce (30 grammes) of flaxseed meal on a daily basis experienced significant reductions in overall blood pressure levels, in comparison to a control group (15 Trusted Source). This was the result of a study that lasted for six months and involved more than one hundred individuals.
Both whole flax seeds and ground flax meal may be purchased, and either one can be incorporated into keto-friendly baked products, soups, smoothies, and protein drinks. Flax seeds can also be powdered. If you are looking for a low-carb milk substitute, flax milk is another option.
6. Walnuts
A common tree nut that is cultivated and consumed all throughout the world is walnuts. Walnuts weigh 28 grammes, or one ounce (16Trusted Source)
- 185 calories
- 4 grammes of protein
- 18 grammes of fat
- 4 grammes of total carbohydrates
- 2 grammes of fibre
- 2 grammes of net carbohydrates
They are a high-fat, keto-friendly nut that may protect the heart by lowering blood pressure and high LDL (bad) cholesterol, two risk factors for heart disease.
A 6-month study involving 100 participants revealed that those following a low-calorie diet and eating 15% of their calories as walnuts experienced higher reductions in blood pressure and lower levels of both total and LDL (bad) cholesterol than those following a typical low-calorie diet.
Walnuts provide a filling snack or can be used as an ingredient in low-carb, keto-friendly desserts like fudge or brownies. They are also a great garnish for salads.
7. Hemp seeds
The seeds of the Cannabis sativa plant are known as hemp seeds or hemp hearts. They’re a great source of good fats and plant-based protein. 18Trusted Source): An ounce (28 grammes) of hemp seeds yields:
- 155 calories
- 9 grammes of protein
- 14 grammes of fat
- 2 grammes of total carbohydrates
- One gramme of fibre
- One gramme of net carbohydrates
According to certain studies, the special proteins in hemp seeds may be able to lower blood pressure.
Additionally, they contain a lot of linoleic acid, a form of fat that has been linked in animal studies to a possible defence against Alzheimer’s and other neurological disorders.
Hemp seeds are a great addition to salads, may be blended into protein drinks and smoothies, and can be used in a number of keto-friendly dishes in place of grits or muesli.
8. Hazelnuts
Tree nuts called hazelnuts have a buttery, silky feel that makes them ideal for sweets. Hazelnuts weigh 28 grammes, or one ounce, which comprises (22Trusted Source):
- 178 calories
- 4 grammes of protein
- 17 grammes of fat
- Five grammes of total carbohydrates
- 3 grammes of fibre
- 2 grammes of net carbohydrates
Additionally, a 1-ounce (28-gram) portion of them provides 28% of the Reference Daily Intake (RDI) for vitamin E, making them a great source of the vitamin.
Due to its antioxidant properties, vitamin E has been associated with a lower risk of heart disease. This is because it can potentially lower heart disease risk factors such elevated cholesterol .
9. Peanuts
Compared to other nuts on this list, peanuts are more closely connected to beans and lentils because they are classified as legumes. They are among the most accessible nuts, though, and a fantastic option for anyone following a ketogenic diet.
- 164 calories
- 7 grammes of protein
- 14 grammes of fat
- 6 grammes of total carbohydrates
- 2 grammes of fibre
- 4 grammes of net carbohydrates
Packed with essential amino acids, which are the building blocks of protein that you must get from your diet, they’re a great source of plant-based protein .
Leucine, a vital branched-chain amino acid (BCAA) that is known to stimulate muscle building, is especially abundant in peanuts.
10. Sesame seeds
Around the world, sesame seeds are a widely used ingredient, most famously as a garnish for baked foods like hamburger buns. They are a fantastic option for ketogenic diets because they are high in fat and low in carbohydrates.
- 160 calories
- Five grammes of protein
- 13 grammes of fat
- 7 grammes of total carbohydrates
- Five grammes of fibre
- Carbs net: 2 grammes
They also include lignans, which are antioxidants with anti-inflammatory properties. Sesame seeds have been linked in several studies to reduced inflammation. Numerous illnesses, including heart disease and some types of cancer, have been connected to chronic inflammation (29Trusted Source, 30Trusted Source,
