The 13 Best Nuts and Seeds for Keto
High-fat ketogenic diets can be stingy in determining which foods are suitable for very low-carb.
Many nuts and seeds are low in net carbs (total carbs minus fiber) and high in healthy fats, making them a perfect match.
They also contain protein, fiber, vitamins, minerals, and antioxidants. However, some varieties have less sugar than others.
Here are the 13 best nuts and seeds to fit your keto lifestyle.
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1. Pecans
Walnut nuts are tree nuts with an excellent nutritional profile for keto. One ounce (26 grams) of walnuts provides:
Calories: 196
Protein: 3 g
Fat: 20 grams
Total carbohydrates: 4 g
Fiber: 3 grams
Net carbs: 1 g
These are high-fat keto nuts that can help reduce insulin levels.
Insulin hormone can store fat in your body so it is ideal to keep the level of insulin low while trying to lose weight.
In fact, a month-long study of 226 adults found that those who ate about 1.5 ounces (43 grams) of walnuts per day compared with reduced insulin levels and improved insulin sensitivity, compared to the control group.
Nuts can be consumed or trimmed as a ketogenic diet and can be used as low carb, crispy notch for fish or chicken.
2. Brazil nuts
Brazil Almonds One ounce (26 grams) of almonds, a South American herb, contains:
Calories: 185
Protein: 4 g
Fat: 19 grams
Total carbohydrates: 3 g
Fiber: 2 g
Net carbs: 1 g
These are a great source of selenium, a trace mineral needed for a variety of bodily functions, including reproduction and protein synthesis.
Some studies suggest that following a ketogenic diet may increase their risk of selenium deficiency.
A single Brazil nut provides more than 100% of your daily selenium needs, making it an ideal way to get adequate amounts of this vital mineral in your diet.
However, due to the high selenium content, it is best to limit your intake to one to three Brazil nuts a day to avoid excessive intake of this mineral, which can have negative health effects.
3. Chia seeds
Chia seeds are small, high-fiber, black or white seeds that provide one ounce (26 grams) of healthy fiber and omega-3 fatty acids (a reliable source):
Calories: 138
Protein: 5 g
Fat: 9 grams
Total carbohydrates: 12 g
Fiber: 10 grams
Net carbs: 2 g
Omega-3 fats With about 60% of their fat content, they are a great plant source of these essential fats that provide strong anti-inflammatory properties.
A one-month study of 77 people found that those who consumed about 1 ounce (30 grams) of chia seeds per 1,000 calories per day had significantly more inflammatory C-reactive protein (CRP) than those in a group. Control
The same study found that those who consumed chia seeds daily lost weight and had a lower waist circumference than those in the control group.
Chia pudding is a popular low-carb dish that is made by soaking chia seeds in liquid for a few hours until they get a jelly-like texture. Get protein shakes or shakes.
4. Macadamia nuts
Macadamia almond nuts are native to Australia. They are perfect for the ketogenic diet, they are very high in fat. One ounce (28 grams) of macadamia nuts contains:
Calories: 204
Protein: 2 g
Fat: 21 grams
Total carbohydrates: 4 grams
Fiber: 2 grams
Net carbs: 2 g
Several studies have linked macadamia nuts with elevated cholesterol levels.
For example, a 4-week study of 17 men found that those who consumed 15% of their calories from macadamia nuts had a 5.3% reduction in LDL (bad) cholesterol levels and an 8% increase in cholesterol. HDL (good) heart protector.
Macadamia nuts are a perfect high-fat snack. You can also buy keto-safe macadamia almond milk, butter, and flour to replace the higher carb version of these foods.
5. Flax seeds
The seeds of satire are full of fiber and omega-3 fats. One ounce (26 grams) provides seeds of satire:
Calories: 131
Protein: 6 g
Fat: 9 grams
Total carbohydrates: 9 grams
Fiber: 8 grams
Net Carbs: 1g
These tiny seeds have been studied for their possible beneficial effects on blood pressure and heart health.
In a month-long study of more than 100 people, people with high blood pressure who ate about 1 ounce (30 grams) of flaxseed foods per day compared to the regular group had significantly lower overall blood pressure levels.
Flax seeds can be purchased as a whole meal or ground, both can be added to keto-friendly baked goods, soups, smoothies, and protein shakes. Flax milk is also available as an alternative to low carbohydrate milk.
6. Walnuts
Walnuts are a popular type of tree nut that is grown and eaten around the world. One ounce (26 grams) of walnuts contains:
Calories: 185
Protein: 4 g
Fat: 18 grams
Total carbohydrates: 4 grams
Fiber: 2 grams
Net carbs: 2 g
These are high-fat, keto-friendly nuts that can benefit heart disease by reducing risk factors such as high blood LDL (bad) cholesterol and blood pressure.
One in 100 people: A month-long study found that those who consumed 15% of calories in the form of walnuts had lower LDL (bad) cholesterol as well as lower blood pressure on a standard low-calorie diet.
Walnuts can be enjoyed as a satisfying snack or as an ingredient in low-carb desserts, like keto-friendly, brown, or forage. They are a great addition to salads.
7. Flax seeds
Horn seeds, or horn hearts, are the seeds of the Sativa cannabis plant. They are a great source of plant protein and healthy fats. One ounce (26 grams) of flax seeds provides:
Calories: 155
Protein: 9 g
Fat: 14 grams
Total carbohydrates: 2 grams
Fiber: 1 g
Net Carbs: 1g
Some studies suggest that the unique proteins in horn seeds may help lower blood pressure.
In addition, they are high in linoleic acid, a type of fat that has been shown to potentially protect against Alzheimer's and other neurodegenerative diseases in animal studies.
Horn seeds can be mixed into a variety of keto recipes, as an alternative to oatmeal or sand, as a moody salad dressing, or as a smooth, protein shake.
8. Hazelnuts
Hazelnut nuts are a smooth, battery-textured tree nut that makes them suitable for dessert. One ounce (26 grams) of hazelnuts contains:
Calories: 178
Protein: 4 g
Fat: 17 grams
Total carbohydrates: 5 g
Fiber: 3 grams
Net carbs: 2 g
These provide a great source of vitamin E, 1 ounce (28-grams) which provides 28% of the reference daily intake (RDI).
Vitamin E has been linked to a reduced risk of heart disease, neutralizing harmful free radical compounds and acting as an antioxidant, potentially reducing heart risk factors such as high cholesterol.
In a 4-week study of 48 adults with high cholesterol levels, consuming about 1 ounce (30 grams) of hazelnuts a day lowers total cholesterol and HDL (good) cholesterol and vitamin E levels.
Its taste and texture make hazelnuts a perfect pair for chocolate. For low-carb desserts, try combining hazelnuts with high-quality dark chocolate. You can use hazelnut flour as an alternative to keto flour.
9. Peanuts
Peanuts are technically a lemon, which means they are more closely related to beans and lentils than the other nuts on this list. However, these are a great alternative to the widely available nuts and keto dieters.
One ounce (26 grams) of peanuts (25 reliable sources):
Calories: 164
Protein: 7 g
Fat: 14 grams
Total carbohydrates: 6 g
Fiber: 2 g
Net carbs: 4 g
These are a great source of plant-based protein and with essential amino acids, you must get building blocks of protein through your diet.
Peanuts are rich in leucine, a branched-chain associative amino acid (BCAA) that promotes muscle growth.
Peanuts and peanut butter can be easily enjoyed as a snack or as a top of smoothies, protein shakes, or ketogenic desserts. They can also be used in fun Asian style sauces like saute sauce and add a crispy attachment to dishes like stir fry.
Choosing unsalted peanuts and natural peanut butter with your added sugar is best for your health.
10. Sesame seeds
Sesame seeds are a popular ingredient used around the world, mostly as a topping of baked goods like hamburgers bun. They are low in sugar and high in fat, making them a good alternative to ketogenic diets.
One ounce (26 grams) of sesame contains:
Calories: 160
Protein: 5 g
Fat: 13 grams
Total carbohydrates: 7 g
Fiber: 5 grams
Net carbs: 2 g
They are also rich in anti-inflammatory antioxidants called lignans.
Several studies have linked sesame seeds to a reduction in inflammation. Chronic inflammation has been linked to a variety of diseases including heart disease and certain cancers.
Sesame seeds can be enjoyed as a crunchy topping for stray-frying and salads, or as an ingredient in keto biscuits and bread. Tahini, a spray made from ground sesame, is also a delicious and ketogenic alternative.
11. Pine nuts
Pine nuts are the tree's nuts, best known as an ingredient in pesto, an Italian sauce made with olive oil, Parmesan cheese, and basil.
However, these are extremely versatile and have a unique and flavorful aroma that pairs well with many foods. They are low in carbohydrates and high in fat.
One ounce (26 grams) of pine nuts provides:
Calories: 191
Protein: 4 g
Fat: 19 grams
Total carbohydrates: 4 grams
Fiber: 1 g
Net carbs: 3 grams
They contain a fat called pinolenic acid, which can reduce appetite by controlling appetite-inducing hormones such as cholaisotokinin (CC) and glucagon peptide-1 (GLP-1) (34).
A study of 18 postmenopausal overweight men found that participants ate 36% less food after taking 3 grams of thick pine nut oil with breakfast than taking a placebo.
When making promises, more research is needed in this area.
Nuts can be used in many foods to add extra flavor to foods. Also, pesto is a natural keto sauce for meat or vegetables. These nuts can also be eaten raw or roasted as a snack.
12. Sunflower seeds
Sunflower seeds are a popular high-fat snack that can be a great addition to your ketogenic diet. One ounce (26 grams) of shellfish with shellfish contains:
Calories: 164
Protein: 6 g
Fat: 14 grams
Total carbohydrates: 6 grams
Fiber: 2 grams
Net carbs: 4 g
Some studies show that eating sunflower seeds can benefit your health in a number of ways.
For example, these seeds are high in anti-inflammatory antioxidants such as vitamin E, flavonoids, and phenolic acids, and have been shown to have anti-diabetic and anti-inflammatory properties in animal studies.
Sunflower seeds are mostly eaten as a snack, but they are also great salad ingredients. Also, you can buy sunflower seed butter at most grocery stores.
Like peanuts, it is best to choose unsalted varieties.
13. Almonds
Almond butter, milk or nut flour, and related products. Versatile staples of the ketogenic diet.
One ounce (26 grams) of walnuts contains:
Calories: 164
Protein: 6 g
Fat: 14 grams
Total carbohydrates: 5 grams
Fiber: 3 grams
Net carbs: 2 g
Like other nuts, nuts have been linked to various health benefits due to their nutritional profile.
In addition to high concentrations of protein, healthy fats, and fiber, nuts are rich in antioxidants such as vitamin E, magnesium, copper, and proanthocyanidin.
Some studies show that eating nuts can reduce the risk of type 2 diabetes, heart disease, and Alzheimer's.
The nuts can be enjoyed raw or roasted as a keto-friendly snack. You can also buy or make almond milk or keto butter. Also, almond flour is a widely used flour substitute.
BOTTOM LINE
Nuts and seeds are hearty and versatile foods that are popular with people on low-carb, high-fat eating patterns and ketogenic diets.
They add flavor, variety, and crunch to ketogenic meals and snacks. Almonds and seeds are excellent sources of healthy fats, protein, fiber, vitamins, minerals, and antioxidants.
These can be eaten on their own as quick and easy snacks or they can be added to salads, smoothies, desserts, and many other recipes. Some nuts and seeds can also be processed into ketogenic milk, spreads, and flours.
The 13 nuts and seeds described above can add delicious and healthy to your keto lifestyle.
Article source healthline.com
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