Including nuts in your keto diet is a fantastic way to satisfy your appetite, while supplying your body with healthy fats, fiber, moderate protein, and other nutrients. Avoid any nuts that have been prepared with added sugars, like candied nuts, honey roasted peanuts, chocolate-coated nuts, or nuts that have been stored in syrup. The best nut options include the following:
- Almonds are high in healthy fats, fiber, folate, potassium, vitamins, iron, and magnesium. The skins include some of the nutrients, but they can be peeled away if desired.
- Walnuts have one of the highest fat contents of any type of nut, making them one of the most satisfying on a keto diet. They are also an excellent source of omega-3 fatty acids.
- Pecans are an insulin-lowering nut that is high in fat and low in net carbs. Additionally, they contain healthy ellagic acid and vitamin E. Pecans are delicious roasted or raw and are perfect for tossing into salads or incorporating in keto versions of granola and baked goods.
- Macadamia nuts have a rich flavor and contain healthy monounsaturated fats, palmitoleic acid (an omega-7 fatty acid), and many minerals, vitamins, and antioxidants. Be aware that macadamia nuts are toxic to dogs, so keep them carefully out of reach if consuming them on a keto diet.
- Cashews contain many vitamins and minerals, as well as antioxidants like lutein and zeaxanthin, which improve eye health. When soaked and blended, they form a creamy consistency that works well as a base for lots of keto spreads and desserts.
- Pistachios are slightly higher in carbs, but contain healthy fats, fiber, vitamins, minerals, and can be included in moderation on a keto diet.
- Brazil nuts are not only a good source of healthy fat, but also of the mineral selenium. You can get your entire daily value from just a single Brazil nut.
- Pine nuts can be consumed in moderation on a keto diet, and are especially great in homemade pesto recipes.
- Hazelnuts have a delicious flavor and can be used to make your own keto-friendly Nutella-style spread. Additionally, they can be ground into flour and used for baking.
- Peanuts are technically a legume and not a nut, and are slightly higher in carbs. However, when looking at net carbs, you’ll see that they can still be eaten in moderation on a keto diet. They are high in monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids. Peanuts also contain amino acids, antioxidants (polyphenols like coumaric acid), Vitamin E, magnesium, and copper.
Like nuts, seeds are excellent for keto diets, thanks to their healthy fats, fiber, and vitamin and mineral-rich content.
These seeds, in particular, are good choices:
- Chia seeds contain so much fiber that it keeps their net carb count very low. Additionally, they are anti-inflammatory, and a good source of omega-3s and iron. They can be sprinkled on top of salads, added to keto granola, and used to make chia pudding.
- Sesame seeds are a convenient and tasty snack that provides healthy fats while decreasing inflammation.
- Sunflower seeds can be eaten in moderation, providing flavonoids, phenolic acid, and vitamin E.
- Flaxseeds are high in fiber, low in carbs, and a generous source omega-3s.
- Pumpkin seeds reduce inflammation, are rich in iron and magnesium, and are delicious when oven-roasted and salted.
- Hemp seeds help to lower blood pressure and contain Alzheimer’s-fighting linoleic acid. They make a nice crunchy salad topping, and can also be cooked and used as a hot porridge alternative.