Nuts and seeds are a versatile food product that is popular with people who follow a low-carb, high-fat diet model, such as the ketogenic diet.
Figuring out which
foods are appropriate for a very low-carb, high-fat ketogenic diet can be
tricky.
Many nuts and seeds
are low in net carbs (total carbs minus fiber) and high in healthy fats, which
makes them great.
They are also rich in
protein, fiber, vitamins, minerals, and antioxidants. Still, some varieties
have lower carbohydrate levels than others.
Here are 13 nuts and
seeds that best suit your ketogenic lifestyle.
1. Pecans
Pecan is a tree nut
that has excellent nutritional content for ketones. One ounce (28 g) of pecans
provides (1):
- calories: 196
- protein: 3 g
- fat: 20 g
- total
carbohydrate: 4 g
- fiber: 3 g
- net
carbs: 1 g
They are a high-fat,
ketone-friendly nut that may help lower insulin levels.
Insulin is a hormone
that allows your body to store fat, so it's best to keep insulin levels low
when trying to lose weight.
In fact, a 1-month
study of 26 adults found that those who ate about 1.5 ounces (43 grams) of
pecans per day had lower insulin levels and increased insulin sensitivity
compared to the control group. （2）。
Pecans can be enjoyed
as a snack in a ketogenic diet or crushed and used as a crunchy low-carb shell
for fish or chicken.
2. Brazil nuts
Brazil nut is a tree
nut grown in South America. One ounce (28 g) of Brazil nuts contains (3):
- calories: 185
- protein: 4 g
- fat: 19 g
- total
carbohydrate: 3 g
- fiber: 2 g
- net
carbs: 1 g
They are also an
excellent source of selenium, a trace mineral needed for a variety of bodily
functions, including reproduction and protein synthesis (3, 4).
Some studies have
shown that people who follow a ketogenic diet may be at increased risk of
selenium deficiency. （5）。
A single brazil nut
provides more than 100% of your daily selenium needs, making it an ideal way to
get enough of this important mineral in your diet (3).
still, due to their
very high selenium content, it's best to limit your intake of one to three
brazil nuts per day to avoid consuming too much of this mineral, which can hurt
your health.
3. Chia seeds
Chia seeds are tiny,
hard black or white seeds that are rich in healthy fiber and omega-3 fats. One
ounce (28 g) of chia seeds provides (6):
- calories: 138
- protein: 5 g
- fat: 9 g
- total
carbohydrate: 12 g
- fiber: 10 g
- net
carbs: 2 g
Approximately 60% of
their fat content is made up of omega-3 fats, which are an excellent plant
source of these essential fats with powerful anti-inflammatory properties (7, 8).
a 6-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 a greater reduction in the inflammatory marker
c-reactive protein (CRP) compared to the control group.
The same study showed
that people who consumed chia seeds per day lost more weight and had a greater
reduction in waist circumference compared to the control group. （9）。
Chia seed pudding is a
popular low-carb dish that is served by soaking chia seeds in a liquid for
several hours until they take on a jelly-like texture. You can also add chia
seeds to smoothies or protein shakes, or use them in keto cookie recipes for
added crunchiness.
4. macadamia nuts
Macadamias are tree
nuts native to Australia. They are very high in fat and are ideal for a
ketogenic diet. One ounce (28 grams) of macadamia nuts contains (10):
- calories: 204
- protein: 2 g
- fat: 21 g
- total
carbohydrate: 4 g
- fiber: 2 g
- net
carbs: 2 g
Several studies have
linked macadamias to improved cholesterol levels (11, 12, 13).
For example, a 4-week
study of 17 men found that those who consumed 15% of their calorie intake from
macadamia nuts had 5.3% lower LDL (bad) cholesterol levels and 8% more
cholesterol for heart-protecting HDL (good) (11).
Macadamia nuts are a
perfect high-fat snack. You can also buy ketone-friendly macadamia milk,
butter, and flour instead of the high-carb versions of these foods.
5. Flaxseed
Flaxseed is rich in
fiber and omega-3 fats. One ounce (28 g) of flaxseed provides (14):
- calories: 131
- protein: 6 g
- fat: 9 g
- total
carbohydrate: 9 g
- fiber: 8 g
- net
carbs: 1 g
The potential
beneficial effects of these tiny seeds on blood pressure and heart health have
been studied.
In a 6-month study of
more than 100 people, overall blood pressure levels were significantly reduced
in hypertensive patients who consumed approximately 1 ounce (30 grams) of
flaxseed powder per day compared to the control group (15).
Flaxseed can be
purchased whole or as ground food, both of which can be added to
ketone-friendly baked goods, soups, smoothies, and protein shakes. Flax milk is
also available as a substitute for low-carb milk.
6. Walnuts
Walnut is a popular
tree nut grown and eaten worldwide. One-ounce (28 g) walnuts contains (16):
- calories: 185
- protein: 4 g
- fat: 18 g
- total
carbohydrate: 4 g
- fiber: 2 g
- net
carbs: 2 g
they are a high-fat,
ketone-friendly nut that can benefit heart health by lowering heart disease
risk factors such as high LDL (bad) cholesterol and blood pressure.
A 6-month study of 100
people showed that people on a low-calorie diet who consumed 15% of walnuts had
lower levels of total cholesterol and LDL (bad) cholesterol and lower blood
pressure than those who ate walnuts. Standard low-calorie diet (17).
Walnuts can be enjoyed
as a satisfying snack or as an ingredient for a ketone-friendly low-carb
dessert such as a kernel chocolate cake or fudge. They are also a great
addition to salads.
7. Cannabis seeds
Cannabis seeds or
cannabis hearts are the seeds of the cannabis plant. They are an excellent
source of plant-based protein and healthy fats. One ounce (28 g) of hemp seeds
provided (18):
- calories: 155
- protein: 9 g
- fat: 14 g
- total
carbohydrate: 2 g
- fiber: 1 g
- net
carbs: 1 g
Some studies have
suggested that the unique proteins in cannabis seeds may help lower blood
pressure (19).
What's more, they're
rich in linoleic acid, a fat that has been shown in animal studies to prevent Alzheimer's
and other neurodegenerative diseases. （20, 21）。
Hemp seeds can be used
in a variety of ketone-friendly recipes, as a substitute for oatmeal or coarse
grains, as a crunchy salad topping, or as a blend into smoothies and protein
shakes.
8. Hazelnuts
Hazelnuts are tree
nuts with a smooth, buttery texture that is perfect for dessert. One ounce (28
g) of hazelnuts contains (22):
- calories: 178
- protein: 4 g
- fat: 17 g
- total
carbohydrate: 5 g
- fiber: 3 g
- net
carbs: 2 g
They are also an
excellent source of vitamin e, with a 1-ounce (28 g) serving providing 28% of
the daily reference intake (RDI).
Vitamin E has been
linked to a lower risk of heart disease because it acts as an antioxidant by
neutralizing harmful free radical compounds, potentially lowering heart disease
risk factors such as high cholesterol. （22, 23）。
In a 4-week study of
48 adults with high cholesterol levels, consuming about 1 ounce (30 grams) of
hazelnuts per day lowered total cholesterol while increasing HDL (good)
cholesterol and vitamin E levels (24).
Their taste and
texture make hazelnuts the perfect chocolate match. Try mixing hazelnuts with
high-quality dark chocolate for a low-carb dessert. You can also use hazelnut
flour as a ketone-friendly alternative to flour.
9. Peanuts
Technically, peanuts
are a type of legume, which means they are more closely related to legumes and
lentils than the other nuts on this list. However, they are one of the most
widely used nuts and an excellent choice for ketone dieters.
One ounce (28 g) of
peanuts contains (25):
- calories: 164
- protein: 7 g
- fat: 14 g
- total
carbohydrate: 6 g
- fiber: 2 g
- net
carbs: 4 g
They are an excellent
source of plant-based protein and are rich in essential amino acids, which are
components of protein that you must obtain through your diet (26).
Peanuts are
particularly high in leucine, an essential branched-chain amino acid (BCAA)
known for promoting muscle growth. （27）。
Peanuts and peanut
butter can be enjoyed as a simple snack or as a complement to smoothies,
protein shakes, or keto desserts. They can also be used in delicious
Asian-style sauces such as satay sauce and add a crunchy feel to dishes such as
stir-fries.
Choosing unsweetened
unsalted peanuts and natural peanut butter may have health benefits.
10. Sesame seeds
Sesame is a popular
ingredient around the world, most notably as an ingredient for baked goods such
as hamburgers. They are low in carbohydrates and high in fat, making them ideal
for a ketogenic diet.
One ounce (28 g) of
sesame seeds contains (28):
- calories: 160
- protein: 5 g
- fat: 13 g
- total
carbohydrate: 7 g
- fiber: 5 g
- net
carbs: 2 g
They are also rich in
anti-inflammatory antioxidants called lignans.
Several studies have
linked sesame seeds to reduced inflammation. chronic inflammation has been
linked to a variety of diseases, such as heart disease and certain cancers (29, 30, 31, 32).
Sesame seeds can be
used as an ingredient in crunchy stir-fries and salads, or as an ingredient in
keto biscuits and bread. Tahini is a sauce made from grated sesame seeds and is
also a delicious, ketone-friendly option.
11. Pine nuts
Pine nuts are tree
nuts, best known as an ingredient in pesto, an Italian sauce made with olive
oil, parmesan cheese, and basil.
However, they are
versatile, have a unique earthy flavor, and go well with many foods. They also
happen to be low in carbohydrates and high in fat.
One ounce (28 g) of
pine nuts provided (33):
- calories: 191
- protein: 4 g
- fat: 19 g
- total
carbohydrate: 4 g
- fiber: 1 g
- net
carbs: 3 g
They contain a fat
called terpenic acid, which can reduce hunger pangs by modulating
appetite-affecting hormones such as gallbladder inflammation (CCK) and
glucagon-like peptide-1 (GLP-1) (34).
A study of 18
postmenopausal overweight women found that participants ate 36% less food at
breakfast after taking 3 grams of concentrated pine nut oil than when taking a
placebo. （35）。
Despite the promising
prospects, more research is needed in this area.
Pine nuts can be used
in many dishes to add flavor. In addition, pesto is a natural ketone sauce that
is good 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 works well into your ketogenic diet. One ounce (28
g) of hulled sunflower seeds contains (36):
- calories: 164
- protein: 6 g
- fat: 14 g
- total
carbohydrate: 6 g
- fiber: 2 g
- net
carbs: 4 g
Some studies have
shown that eating sunflower seeds may be beneficial to health in several ways.
For example, these
seeds are rich in anti-inflammatory antioxidants such as vitamin E, flavonoids,
and phenolic acids, and have been found in animal studies to have anti-diabetic
and anti-inflammatory properties. （37）。
Sunflower seeds are mostly
eaten alone as a snack, but can also be used as a salad ingredient. In
addition, you can buy sunflower butter at most grocery stores.
As with peanuts, it is
best to choose unsalted varieties.
13. Almonds
Related products such
as almonds and almond butter, m, ilk, or flour are multi-purpose ketone diet
staples.
One ounce (28 g) of
almonds contains (38):
- calories: 164
- protein: 6 g
- fat: 14 g
- total
carbohydrate: 5 g
- fiber: 3 g
- net
carbs: 2 g
Like other tree nuts,
almonds have been linked to a variety of health benefits due to their
nutritional content.
In addition to a high
concentration of protein, healthy fats, and fiber, almonds are also rich in
vitamin E, magnesium, copper, and antioxidants such as proanthocyanidins. （39）。
Some studies have
shown that eating almonds may reduce the risk of developing diseases such as
type 2 diabetes, heart disease, and Alzheimer's (40, 41).
Almonds can be eaten
raw or roasted as a ketone-friendly snack. You can also buy or make
ketone-friendly almond milk or butter. In addition, almond flour is a widely used
flour substitute.
Conclusion
Nuts and seeds are a
versatile food product that is popular with people who follow a low-carb,
high-fat diet model, such as the ketogenic diet.
They add flavor,
variety, and crunchiness to ketogenic-friendly meals and snacks. Nuts and seeds
are an excellent source of healthy fats, proteins, fiber, vitamins, minerals,
and antioxidants.
They can be eaten
alone as a quick and easy snack or added to salads, shakes, desserts, and many
other recipes. Some nuts and seeds can also be processed into ketone-friendly
milk, spreads, and flour.
The 13 nuts and seeds
listed above can add a delicious, health-promoting supplement to your ketogenic
lifestyle.