Nuts are also healthier, and they also belong to a low-carb diet. There are nuts befitting a low-carb diet. And now pray read on to hear about them.
Nuts are good sources of protein and essential fats, and also contain low carbohydrates. And adding nuts to your low-carb diet can prove particularly useful to people in stricter low-carb diets such as the ketogenic diet.
These are some of the nuts that would fit well in low carbs diet.
1. Pecans
Pecans are healthy nuts, though mostly related to sweets, and they have many nutritional values. They also lack in carbs giving slightly more than 1gram of net carbs in a 1-ounce (28-gram) portion.
Since naturally occurring fiber in whole food is not easily absorbed by your body, you can take that amount away as higher usage of the food so that you know the number of net carbs.
1. Available pecans 1 oz (28 grams) have
- Total carbs: 4 grams
- Net carbs: 1 gram
- Calories of carbs: 8 percent.
Soluble fiber is also abundant in pecans; it is a dietary fiber that lowers the level of blood sugar and also upgrades other blood markers associated with elevated cholesterol levels and heart disease.
2. Macadamia nuts
Another nutritious nut that would add to the low-calorie meal plans is macadamia nuts. They are very rich in B vitamins, magnesium, iron, copper and manganese.
A 28-gram (1-ounce) serving of macadamia nuts contains.
- Total carbs: 4 grams
- Net carbs: 2 grams
- Calories of carbs: 8 percent.
They are buttery-flavored nuts that are monounsaturated fat nuts. Monounsaturated fat foods with high content are beneficial to the heart health because they regulate cholesterol levels and minimize inflammation.
Adhering to a diet rich in foods contain high levels of flavonoids (such as macro-nuts, like macadamia nuts), likely can reduce the risk of heart disease, brain dymaness, type 2 diabetes, and specific types of cancer.
3. Brazil nuts
Brazil nuts are big, low-carb nuts, with all essential nutrients. They also form one of the best natural sources of selenium in existence. A single Brazil nut would be more than 100 percent of the Daily Value. Moreover, they contain a lot of fiber and are low in carbohydrates.
28 grams (1 ounce) of Brazil nuts contains
- Total carbs: 3 grams
- Net carbs: 1 gram
- The proportion of calories of carbs: 8%.
Selenium is a mineral that is used by the body in a variety of activities that include metabolism, reproduction, DNA formation, and the immune system. Thyroid activity needs it as well, and it is a potent antioxidant, fighting against white blood cells.
Research has established that Brazil nuts reduce various inflammatory indicators and raise cholesterol levels. Since Brazil nuts are extremely rich in selenium, it is advised that adults consume a specific number of nuts, which is four nut varieties per day, to prevent the excessive amount of 400 mcg.
4. Walnuts
Walnuts are low in carbs, and they have nutrients such as iron, B vitamins, magnesium, zinc, antioxidants, and fiber.
One ounce (28 grams) of walnuts has
- Total carbs: 4 grams
- Net carbs: 2 grams
- Carbs proportion of calories: 8%
Daily intake of walnuts has been recorded to be good for the heart, improvement of the brain, and reduced diseases like cancer and weight reduction, largely attributed to the polyphenol compounds it contains.
Walnuts contain a source of healthy fats; a vegetal source of the necessary role of the omega-3 fatty acids, also known as alpha-linolenic acid (ALA). Foods rich in ALA are able to decrease instances of heart disease and stroke. Walnuts also have the effect of increasing the blood sugar surprise in patients with diabetes type 2.
5. Almonds
The nutritional value and carbs are also low in almonds. They contain an excellent amount of vitamin E, protein, magnesium, riboflavin, copper phosphorus and manganese.
1 oz. (28g) of almonds has
- Total carbs: 6 grams
- Net carbs: 3 grams
- Carbohydrides percentage: 15%
Research has also revealed that an almond diet has the capacity to aid in weight loss since it leaves one not hungry and reduces the desire to eat. The entire almonds are also a complementary food to other foodstuffs and are a suitable snacking food. Besides, there are other low-carb elements that can be created using almonds.
To bring an example, almond flour is a frequently used substitution of the conventional all-purpose one, although it can also be used to make low-carb versions of such recipes as muffins, pancakes, and crackers.
Best Nuts for Keto
Nuts are my new favorite and the preferred snack when I am on a keto diet. They are crispy, full-bodied, and rich in essential fats. Nuts are not keto-friendly. There are low-carb ones that are very well compatible with ketosis, and others that silently go far too high with carb count. It is a big issue, therefore, to select the best nuts for keto.
On keto, the objective is to ensure that net carbs are kept down (total carbs minus fiber) and to ensure that there is adequate fat to ensure that the body is fully nourished and energized. These are the most famous nuts that hit that balance perfectly. They can be added to the meals, salads, or simply have a snack.
| Nut Type | Net Carbs (per 28g / 1 oz) | Fat Content | Why It’s Good for Keto |
|---|---|---|---|
| Macadamia Nuts | ~1.5 g | Very High | One of the lowest-carb nuts, rich in healthy monounsaturated fats |
| Pecans | ~1 g | High | Extremely low net carbs and great for snacking |
| Brazil Nuts | ~1.3 g | High | Low-carb and high in selenium |
| Walnuts | ~2 g | Moderate–High | Good fats with omega-3s |
| Almonds | ~2.5 g | Moderate | High fiber helps reduce net carbs |
| Hazelnuts | ~2 g | Moderate–High | Keto-friendly in small portions |
| Pine Nuts | ~3 g | Moderate | Can fit keto if portion-controlled |
| Peanuts* | ~4 g | Moderate | Technically a legume, but still keto in small amounts |
*Peanuts are not true nuts but are often included due to their popularity.
Best Nuts for Keto – Health & Nutrition
Here’s Table 2, focused on nutritional value and health impact of keto-friendly nuts per 1 oz (28 g) serving:
| Nut Name | Net Carbs | Healthy Fats | Protein | Health Impact on Keto |
|---|---|---|---|---|
| Macadamia Nuts | ~1.5 g | Very High | Low | Supports heart health, keeps ketosis stable |
| Pecans | ~1 g | High | Low | Improves digestion, helps manage cholesterol |
| Brazil Nuts | ~1.3 g | High | Moderate | Boosts immunity and thyroid function |
| Walnuts | ~2 g | Moderate–High | Moderate | Supports brain health and reduces inflammation |
| Almonds | ~2.5 g | Moderate | Moderate | Helps blood sugar control and gut health |
| Hazelnuts | ~2 g | Moderate–High | Moderate | Good for skin, nerves, and energy levels |
| Pine Nuts | ~3 g | Moderate | Moderate | Supports appetite control and metabolism |
| Peanuts* | ~4 g | Moderate | High | Helps satiety and muscle maintenance |
*Peanuts are legumes, but still commonly used in keto diets.
How to Choose Nuts on Keto
I’ve learned that portion control is just as important as nut selection. Even keto-friendly nuts can add up in carbs if eaten mindlessly. Here’s what helps:
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Stick to 1-ounce portions to avoid carb overload
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Choose raw or dry-roasted nuts instead of honey-roasted or flavored ones
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Avoid nuts coated with sugar or starches
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Mix nuts with fat-rich foods like cheese to stay fuller longer
Nuts to Limit or Avoid on Keto
Some nuts are higher in carbs and can kick you out of ketosis if you’re not careful. Cashews and pistachios, for example, taste great but are much higher in net carbs compared to macadamias or pecans. I usually save those for non-keto days.
Conclusion
Nuts have high nutritional content, and moreover, they have fewer carbs. Not only are they an excellent source of minerals, vitamins, nutritional fats, and effective plant compounds, but they are also beneficial in many ways to your health.
You can also use nuts to add nutrition to your low-carb meal plan, to keep the body active, and be in control of your blood sugar levels. These are very delicious, and they are adaptable non-perishable foods that are complementary to any food or snack.
