Keto nuts: The 13 most popular types that are keto-friendly
Keto nuts and seeds are important sources of healthy fats, proteins, and antioxidants, and this protects against diseases.
Keto nuts are one of the most important foods that are widely accepted in the ketogenic diet due to their lack of carbohydrates and containing a large percentage of healthy fats.
What flour is allowed in the keto diet?
This is also in addition to the vitamins and minerals that are abundant in them, as well to the proteins and fibers they are rich in.
Keto nuts are one of the most suitable foods for dieters.
The best types of keto nuts that suit the keto diet
In the following lines, we will talk about the best types of keto nuts that can be relied upon during the keto diet.
Pecan
It is the lowest in carbohydrates among the keto nuts, and it is also one of the most popular types of nuts that are rich in healthy fats that are beneficial to the body, so it comes first on the list of keto nuts.
According to medical studies and research, it has been found that this type of ketonut has an effective role in maintaining low insulin levels in the blood.
These studies also confirm that pecans improve the body’s sensitivity to insulin, and they can be relied upon as a snack and used as a low-carb meal for fish or chicken.
Brazil nuts
It is one of the very special keto nuts.
It is one of the types of nuts grown in South America.
It is rich in proteins and healthy fats.
It is one of the most important sources of the mineral selenium, which is very important for most body functions, and its deficiency leads to many health problems.
One nut provides more than 100% of your daily selenium needs, so you can eat from one to three nuts per day.
Chia seeds
It is one of the seeds of keto nuts that has many benefits. It is a small and hard seed, black or white, packed with healthy fiber and omega-3 fats.
Medical studies confirm that those who consume chia seeds daily lose more weight.
Macadamia
It is one of the keto nuts native to Australia, and its richness in fat makes it ideal for the keto diet.
Macadamia is one of the types of keto nuts that increases the level of good cholesterol at the expense of bad cholesterol in the body.
A 4-week study in 17 men found that those who consumed 15% of macadamia nut calories saw a 5.3% reduction in harmful cholesterol levels and an 8% increase in beneficial cholesterol.
Macadamia is found in more than one form, all of which are keto-friendly, such as milk, butter, and flour.
Flax seeds
It contains a large percentage of fiber and omega-3 fats and has a positive effect on blood pressure and heart health.
In a medical study conducted on 100 people suffering from high blood pressure, it was found that eating 30 grams of flaxseed meal daily led to a significant decrease in blood pressure levels.
Legumes allowed in the keto diet
Flaxseeds can be purchased whole or as ground meal, and both can be added to baked goods.
They are also found in the form of low-carb milk.
Walnut
It is one of the most popular types of keto nuts around the world and is known for its ability to reduce harmful cholesterol and the risk of heart disease.
Every 28 grams of walnuts contains:
- Calories: 185
- Protein: 4 grams
- Fat: 18 grams
- Total carbs: 4 grams
- Fiber: 2 grams
- Net carbs: 2 grams
It can be relied upon as a snack or as an ingredient in keto desserts, and it can be added to various salads like other keto nuts.
Hemp seeds
It is an excellent source of plant proteins and healthy fats, which helps reduce the risk of developing hypertension.
It also contains a high percentage of linoleic acid, which protects against Alzheimer’s disease and other neurodegenerative diseases.
It can also be used with ingredients in many keto-friendly recipes, as a substitute for oatmeal or grits, as a crunchy salad, or mixed into smoothies and protein shakes.
Hazelnut
It is one of the best keto nuts.
It is widely used in making keto diet sweets.
It is an excellent source of vitamin E, and it reduces the risk of heart disease.
It can be mixed with dark chocolate, and it can be used as flour for making bread and sweets, as is the case with some other keto nuts.
Peanuts
It is one of the most widely available keto nuts and a great choice for those following the keto diet.
Some view it as a legume, but this is not true.
It is an excellent source of plant-based protein and is full of essential amino acids, some of which promote muscle growth.
It can be enjoyed as a snack or added to smoothies or keto desserts.
Drinks Allowed and Prohibited in the Keto Diet
It may be better for your health to choose unsalted peanuts and natural peanut butter without added sugar in order to maintain the results of your diet.
On the other hand, there are studies that confirm that peanuts contain a large percentage of inflammatory acids, namely Omega 6, which increase inflammation in the body.
Sesame seeds
It is a popular ingredient used all over the world and is low in carbohydrates and high in fat, making it a good choice for the ketogenic diet.
Sesame seeds are full of anti-inflammatory antioxidants, which are linked to heart disease and some types of cancer.
It can be used alongside salads or as a basic ingredient in making keto biscuits and bread, as well as tahini.
Pine
Pine nuts are one of the types of keto nuts.
They are very versatile, have a very distinctive taste, and are characterized by being low in carbohydrates and high in fat.
It can be used to make pesto, a keto-friendly sauce, and can be used as a snack, whether raw or roasted.
sunflower seeds
They are seeds with a high percentage of anti-inflammatory antioxidants, such as vitamin E, flavonoids, and phenolic acids.
It can be eaten as a snack or added to salads, and it is preferable to choose unsalted varieties.
Almond
It is also one of the most popular keto nuts.
It can be used as butter, milk, or flour, and it has many uses in keto.
Almonds are characterized by being high in protein, healthy fats, and fiber and rich in vitamin E, magnesium, copper, and antioxidants.
It reduces the risk of many diseases, such as type 2 diabetes, heart disease, and Alzheimer’s disease, as it is one of the best and most beneficial types of keto nuts.
Conclusion
Keto nuts and seeds are excellent sources of healthy fats, protein, fibre, vitamins, minerals, and antioxidants, which provide many health benefits to the body.
They are also versatile and can be added to salads and desserts, as well as eaten as snacks.
