Are what nuts good for keto friendly? – Calories, Nutrition and Keto Recipes

Are Nuts Keto-Friendly?

Many kinds of nuts are considered to be keto-friendly due to their high fat and low carbohydrate contents. However, the exact proportions of these macronutrients can vary widely depending on the type of nut, so it is important to carefully consider your choices if you are following a ketogenic diet.

Some of the best nuts for a keto diet include Brazil nuts, Macadamia nuts, Pecans, and Walnuts. These nuts have a very high fat content and a very low net carb content, making them an excellent choice for a keto diet. Peanuts, although not technically a nut, are also often included in this list due to their similar nutritional profile.

Nutritional Facts About Nuts

Nuts are packed with diet-friendly macronutrients, such as monounsaturated and polyunsaturated fats. They are also rich in the Fibre, vitamins and minerals – including magnesium, vitamin E, and selenium.

What is the Average Weight?

The average weight of a nut can vary greatly depending on the type of nut. For reference, an ounce of nuts general contains about 22 Almonds, 18 Medium Peanuts, 12 Hazelnuts, 12 Macadamias, 15 Pecan Halves, 14 English Walnut Halves.

Additional Information About Nuts

Many nuts are a good source of heart-healthy fats, fiber, and protein. They also offer several other nutrients, including Vitamin E, Vitamin A, Magnesium, Phosphorus, Copper, Selenium, Manganese, and an array of B Vitamins. Some nuts, such as Brazil nuts and walnuts, also contain significant amounts of Omega-3 fatty acids.

Other Foods To Match With

Nuts are incredibly versatile and can be incorporated into a variety of dishes. They pair well with fruits like apples and bananas for a healthy snack or can be sprinkled on top of salads for an added crunch and boost of nutrients. Nuts also make a wonderful addition to oatmeal, smoothies, and baked goods. For a savory option, consider adding nuts to your favorite stir-fry or pasta recipe. In a ketogenic diet, nuts can be paired with other low carb and high fat foods like cheeses, avocados, and leafy green vegetables.

8 Famous Keto-Friendly Dishes To Try

1. Almond Flour Bread

Almond Flour Bread is a perfect choice for a keto diet as it offers a low-carb substitute for traditional bread. This recipe is packed with healthy fats from almonds, is high in protein, and is sugar-free. It is versatile, great for sandwich-making, or even for a slice of toast!

2. Macadamia Nut Crusted Salmon

A keto-friendly recipe where the heart-healthy macadamia nuts are used as a tasty crust for salmon. The combination of Omega-3 fatty acids from salmon and healthy fats from macadamia nuts make this a very nutrition-dense dish. It is a perfect balance of protein and fats essential for a keto diet.

3. Spinach Pesto with Walnuts

A versatile, keto-friendly recipe using walnuts to make a homemade pesto sauce. Walnuts are high in healthy fats and fiber and are an excellent source of antioxidants. The recipe also features fresh Spinach leaves, garlic, and parmesan cheese for a powerhouse of nutrients.

4. Coconut-Pecan Shortbread Cookies

These low-carb, sugar-free keto cookies are made from almond flour, shredded coconut, and chopped pecans for a crunchy treat. The sweet flavor comes from keto-friendly sweetener like erythritol or stevia, making them an ideal dessert for those adhering to a ketogenic diet.

5. Hazelnut Chocolate Smoothie

This Keto-friendly smoothie is made from hazelnuts, cocoa powder, and almond milk. Hazelnuts are high in healthy fats, helping you maintain your ketosis, while cocoa provides you with powerful antioxidants. This smoothie is a delicious and healthy way to start the day.

6. Crustless Spinach Quiche with Almonds

A simple and easy breakfast or brunch recipe that’s perfect for the keto diet. Almonds are used as a replacement for the crust to reduce the number of carbs drastically. This quiche recipe, packed with spinach and cheese, is high in protein and has plenty of healthy fats.

7. Peanut Butter Chocolate Fat Bombs

Fat bombs are a staple for many on a keto diet, and this recipe uses natural, sugar-free peanut butter and dark chocolate. Peanuts are technically legumes, but they’re generally accepted in the keto community because of their low-carb content. These fat bombs are nutrient-dense and promote feelings of fullness.

8. Coconut Cashew Bars

Coconut Cashew Bars are a keto-friendly treat with a high content of good fats and fiber. They’re made of cashews, shredded coconut, and bound together with coconut oil. Each serving of this appetizing snack offers a good amount of protein and is low in carbs.

1. Which nuts are the most keto-friendly?

The most keto-friendly nuts are those low in carbs and high in fat, as ketogenic diet requires a high intake of fats and low intake of carbs. Almonds, for instance, are an incredibly popular choice due to their high fiber content and ample amounts of mono and polyunsaturated fats. Macadamia nuts and pecans also fall into this category. Macadamia nuts are particularly high in monounsaturated fat, whilst pecans contain a decent concentration of fiber.

2. Can I eat peanuts on a keto diet?

Peanuts are somewhat controversial in the keto community because they’re technically a legume, and legumes are generally not considered keto-friendly due to their high carb content. However, peanuts have a relatively low carb content compared to other legumes, so they can be eaten in moderation on a ketogenic diet. They also have a good amount of fat, which fits in nicely with the caloric distribution of a keto diet.

3. How many nuts can I eat on a keto diet?

This largely depends on the nut in question and your personal daily carb limit. For instance, a handful of almonds (about 24 nuts) contains almost 3 grams of net carbs. Considering that the daily carb limit on a keto diet is generally under 50 grams, this means you could theoretically eat several servings of almonds per day and still stay in ketosis. However, it’s important to remember that other foods you consume throughout the day will also contribute to your daily carb count, so you’ll need to factor this in when deciding how many nuts you can eat.

4. Can I eat cashew nuts on a keto diet?

Cashew nuts, while delicious, are higher in carbs than many other nuts, with around 9 grams of net carbs per ounce. This makes them less ideal for a ketogenic diet, but they can still be eaten in moderation, provided that you keep a careful eye on your carb intake for the rest of the day.

5. Are there any nut-based keto recipes I can try?

Absolutely! There are plenty of keto-friendly recipes that incorporate nuts. Almond flour, for example, is a popular substitute for wheat flour in many keto recipes. You can also make pecan or walnut crusts for pies, or try making your own macadamia nut butter. Nuts can also be used in savory dishes, like salads or meat-based dishes to add a crunchy texture. Always remember to account for the nuts’ caloric and carb contribution in your daily intake.

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