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Can you go nuts with nuts on a keto diet? Well, yes and no … it depends on the type of nuts you choose. This visual guide will help you choose the nuts with the lowest carbs, to help you succeed on the keto.
You will find lower carbohydrate options (ie Keto) on the left.
A rough guide is that 100 grams of nuts equals about three handles. However, if you want to know exactly how many grams of carbohydrates you eat, here are the number of nuts you need for 100 grams:
- 65 pecan halves
- 20 Brazil nuts
- 40 macadamias
- 70 hazelnuts
- 25 nuts or 50 halves of nuts
- 2/3 cup peanuts
- 80 almonds
- 3/4 cup pistachios
- 3/4 cup pine nuts
- 60 cashew nuts
Keto nuts to like
pecan nuts, Brazil nut and macadamia nuts, all on the left side, have the lowest amount of carbohydrate per serving and can be consumed freely with the keto diet. At least it is very difficult to get too much carbs this way.
Eat these low-carb nuts as a snack (if you need them) between meals, grill them and mix them in salads or other dishes, or reduce them to nut butters to distribute in celery, other vegetables or low carbohydrate crackers.
The nuts in the middle are not the best keto options, but you can probably get by with a few here and there.
Nuts on the right – especially cashews – should be avoided on keto. You will quickly reach the daily ketone limit of 20 grams of carbohydrates. Less than three handles – about 60 cashew nuts in total – are enough to reach this limit.
For all these types of nuts, never consume a version treated with sugar and other icings, for example with labels such as "honey roasted", "sweet chili", "salted caramel" and "spicy" . Read the labels to make sure no sugar has been added. Nowadays, many brands add sugar.
A reason not to go crazy
While Brazil, macadamia and pecans are good keto options, you may still want to be a little restrictive when you eat nuts. Especially if you want to lose weight or reverse type 2 diabetes, even these problems can still be a problem.
Do not forget that all nuts contain a lot of fat and calories (as well as protein and minerals) – they are very nutritious. Eating nuts is good if you do it when you are hungry and need energy. But if you just nibble between meals – without being hungry – because the nuts taste good or because you're bored, you add tons of fat you do not need.
The result? Your body will burn fat from nuts, instead of your stored body fat. It's perfect if you are satisfied with your current weight and your metabolic health. But if you want to lose weight, the story is different. In this case, minimizing snacking between meals may be the best option.
As always, try to eat when you are hungry. Do not eat when you're not hungry.
Salt, reward and how to avoid a frenzy of nuts
The nuts are so good and so good that they can easily be eaten too much, especially the salty varieties. Adding salt to nuts makes them much more rewarding and, for many people, almost addictive. This can lead to eating much more than you need to feel full.
Eating too much nuts, especially when the carbohydrate count is high, can seriously slow down weight loss. Here are some tips to help you control your consumption, if you need it:
- Select the quantity you want to eat.
- Put the nuts in a small bowl – do not eat in the full bag or in the container.
- Preferably, do not eat nuts without thinking when you're watching TV, watching a movie, reading or doing another activity that catches your eye. Try to taste them deliberately and conscientiously.
- Reduce your nut consumption if your weight loss stagnates, and make it an occasional indulgence.
Top 7 keto nuts
Here is our list of the 7 best ketones, ranked according to the amount of carbohydrates.
- Pecan nuts – 100 g (3½ ounces or about three handles) contains 4 grams of net carbs.
- Brazil nut – 100 g contains 4 grams of net carbs.
- macadamia – 100 g contains 5 grams of net carbs.
- Nuts – 100 g contains seven grams of net carbs.
- Hazelnut – 100 g contains seven grams of net carbs.
- peanuts – 100 g contains 8 grams of net carbs.
- Almonds – 100 g contains 9 grams of net carbs. Almonds can also be ground into almond flour. Their neutral flavor makes them a good substitute for high-carb meals. Almond flour can be used in many keto recipes for bread or even pizza.