6 Best Low-Carb Nuts and Seeds for Your Keto Diet

Nuts and seeds are an important part of the ketogenic diet. Not only are they a good source of healthy fats and protein, but they also contain essential vitamins, minerals, and antioxidants. Additionally, nuts and seeds could be a great way to add texture and flavor to meals. For example, roasted almonds make a great addition to salad, while sunflower seeds are a perfect topping for soup or oatmeal. Furthermore, nuts and seeds can also be used to make milk, cheese, and butter. As you can see, there are many benefits to including nuts and seeds in your diet. So go ahead and add them to your next meal or snack! You’ll be glad you did.

When it comes to choosing the right nuts and seeds for your diet, it’s important to consider the net carb content. Net carbs are the total carbs minus the fiber, and they’re a good indication of how a food will affect your blood sugar levels. Many nuts and seeds are low in net carbs and high in healthy fats, making them a perfect fit for a Low-Carb or ketogenic diet. They’re also full of protein, fiber, vitamins, minerals, and antioxidants. Still, some varieties are lower in carbs than others. For example, chia seeds have a very low carb content, while pumpkin seeds are slightly higher in carbs. When choosing nuts and seeds for your diet, it’s important to consider both the net carb content and the overall nutrient profile.

Best Low-Carb Nuts for Your Keto Diet

1. Pecans

   Pecans are a type of tree nut that is native to North America. They are a popular ingredient in many recipes, including pies, cakes, and cookies. Pecans are also a good source of healthy fats, making them a great addition to a ketogenic diet. In addition to being high in fat, pecans are also low in carbohydrates. This makes them an ideal food for people following a ketogenic diet. Pecans are also a good source of fiber, which can help to promote satiety and prevent overeating. Furthermore, pecans contain vitamins and minerals that are essential for health. For these reasons, pecans make a great addition to a ketogenic diet.

2. Hazelnuts

   Hazelnuts are an excellent source of nutrition, providing a significant amount of vitamins and minerals in every serving. In addition to being a good source of protein and fiber, hazelnuts are also an excellent source of vitamin E. A 1-ounce (28-gram) serving provides 28% of the Reference Daily Intake (RDI), making it an important part of a healthy diet. Hazelnuts are also a good source of magnesium, copper, and manganese. These nutrients are essential for maintaining bone health, blood pressure regulation, and energy metabolism. Additionally, the high fat content in hazelnuts makes them perfect for the keto diet. With over 70% of their calories coming from fat, hazelnuts can help you reach your daily fat intake goals.

3. Macadamia nuts

   Macadamia nuts are a type of tree nut that is native to Australia. They are named after John Macadam, who was the first to collect and study them. The macadamia nut tree is a member of the Protea family, which also includes Banksia and Grevillea. The trees can grow up to 15 meters tall and produce oblong, green fruits that contain one or two nuts. The nuts have a hard shell that encloses a creamy, white flesh. Macadamia nuts are a popular ingredient in baked goods and sweet dishes, but they can also be eaten on their own as a snack. They are also a good source of fiber, which can help to keep you feeling full and satisfied between meals. In addition to being high in monounsaturated fats, macadamias are also a good source of vitamins and minerals, including magnesium, manganese, and copper, which is essential for bone health, and magnesium, which helps to relax muscles and nerves. Best of all, macadamia nuts taste delicious, making them a welcome addition to any keto-friendly snack or dessert. So if you’re looking for a nutrient-rich snack that will help you stick to your keto diet, reach for a handful of macadamia nuts. You’ll be glad you did!

4. Brazil nuts

   Brazil nuts are large, low-carb nuts loaded with important nutrients. Brazil nuts contain Selenium which is an important mineral for the human body. Brazil nuts are also one of the best natural sources of selenium available. Just one Brazil nut delivers over 100% of the recommended Daily Value. Brazil nuts are also high in fiber and low in carbs, making them a great food choice for those on a low carb diet. Additionally, the low-carb content of Brazil nuts makes them a great snack for diabetics or anyone looking to control their blood sugar levels. Thanks to their high nutrient and low carb content, Brazil nuts are a great food choice for improving their health.

Best Seeds For Your Keto Diet

1. Chia seeds

   Chia seeds are tiny, black or white seeds that are packed with healthy fiber and omega-3 fats. With about 60% of their fat content consisting of omega-3 fats, they’re an excellent plant-based source of these essential fats that offer powerful anti-inflammatory properties. Just one ounce (28 grams) of chia seeds provides 138 calories, 5 grams of protein, 9 grams of fat, 12 grams of total carbs, and 10 grams of fiber. This makes them a very nutrient-dense food. What’s more, chia seeds have a very low net carb content — only 2 grams per ounce (28 grams). This makes them suitable for low-carb and ketogenic diets. Additionally, their high fiber content helps keep you feeling full and may aid weight loss.

   Chia seeds are also rich in vitamins, minerals, and antioxidants. They’re exceptionally high in calcium, phosphorus, magnesium, and manganese — all of which are important for bone health. Additionally, the omega-3 fats in chia seeds promote heart health by helping to lower cholesterol levels and blood pressure. Moreover, animal studies suggest that these omega-3 fats may also help reduce inflammation. Given all these health benefits, it’s no wonder that chia seeds have become a popular superfood in recent years. However, it’s important to note that they should be consumed in moderation as they are high in calories and fat. Therefore, if you want to add chia seeds to your diet, be sure to do so in moderation and pair them with other healthy foods.

2. Hemp seeds

   Hemp seeds, or hemp hearts, are the seeds of the Cannabis sativa plant. They’re an excellent source of plant-based protein and healthy fats. What’s more, they’re 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. In addition to being a nutritious addition to your diet, hemp seeds have also been shown to have several other potential health benefits. For example, they contain high levels of antioxidants and essential fatty acids, which may help to reduce inflammation.

   Additionally, hemp seeds are a good source of fiber, which can help to regulate digestion and keep you feeling full longer. While more research is needed to confirm the health benefits of hemp seeds, they are a delicious and nutritious way to add more plant-based proteins and healthy fats to your diet.

Conclusion

If you’re following a keto diet, you may wonder if nuts and seeds are off-limits. While some types of nuts and seeds are high in carbs, plenty of low-carb options can fit into your diet.

Almonds, macadamia nuts, pecans, and pumpkin seeds are relatively low in carbs and are also a good source of healthy fats and fiber. Hazelnuts, sunflower seeds, and flaxseeds are also low in carbs but are higher in fiber.

Additionally, Brazil nuts, cashews, chestnuts, and coconuts are high in carbs but can be enjoyed in small amounts on a keto diet. By choosing the right types of nuts and seeds, you can enjoy them as part of a healthy, balanced diet.