Keto diet has become highly popular among a large section of the population. What initially started as a therapeutic diet to help in the treatment of children with epilepsy. This classic ketogenic diet then went on to become popular by virtue of its objective of achieving ketosis. This is effectively a dietary method of getting the body to use fat for energy by ensuring that the sugar reserves in the body are depleted. The keto diet is essentially a completely different manner of eating and the goal is to get the body to use more fat than carbs for energy. The diet comprises a combination of what is known as ‘keto friendly food items’. We will focus on the best nuts for keto diet alongwith details that explain the benefits. Before we look at the different nuts for keto diet, lets briefly look at how the diet helps bring about weight loss.
How is keto diet connected to weight loss and what are the best nuts for keto diet?
The keto diet is more of an eating plan with an objective of getting the body to enter into ketosis, where the body begins to use fat for energy. The diet essentially comprises large amounts of protein and fat intake, with a proportionately lower intake of carbs. By getting the body to draw calories from fat, instead of carbs, weight loss is indirectly achieved. The purpose of keto diet is to ensure that ketones are produced in the body, which are in turn used for fuel. The burning of fat through keto diet helps in weight loss, and this makes the diet an effective option in controlling and managing weight. Before we look at the best nuts for keto lets first look at some of the foods that are a part of the keto diet.
What food comprises the keto diet and what are the best nuts for keto?
The keto diet is ideally a combination of heavy cream, butter, cheese, coconut that is not sweetened, avocado, oils, nuts, green vegetables, meat, eggs and fish. The oils that are a part of keto diet include olive oil, coconut oil and avocado oil. The vegetables are of the leafy green variety such as spinach, kale and collards. Non starchy vegetables also figure in the diet and include asparagus, cauliflower, bell peppers and broccoli. The meat varieties include pork, beef, lamb and chicken, while fatty fish such as salmon and sardines are ideal for keto diet. The best nuts for keto include almonds and macadamia, while seeds include flaxseed, chia and sunflower seed.
What is not to be consumed when on a keto diet?
The list of food products that one should not eat or drink when on a keto diet is extensive and include, bread, fruit, juice, beer, baked goods, pasta, rice and sweets. Ideally, individuals on a keto diet are expected to steer clear from sugar and starch. Some of the fruits that should not be consumed include apples, oranges, pineapple, banana, mango etc. Grains such as wheat, barley, sprouts, oats, and rice etc., are not to be consumed. Starch is to be fully avoided and this includes cereals, crackers, pasta pizza, flour products etc. Canola oil, sunflower oil, peanut oil and other oils such as soybean are to not be used for preparation of keto diet. Sweeteners are not be used, and this includes cane sugar, saccharin, corn syrup and honey. Individuals on keto diet are not consume any sweetened alcohol such as sweet wines, cider or beer. Finally low fat dairy products such as skim milk, low fat cheese and fat free yoghurt are not a part of keto diet. There are other ingredients that should not be a part of keto diet such as legumes.
Best nuts for keto and best seeds that are a part of keto diet
Here is a quick look at some of the best nuts for keto diet and some of the best seeds that are a part of the keto diet. The nutrient profile showcased for all of the 13 ingredients below are calculated for one ounce of each product.
# 1 Walnuts – are one of the most popular categories of nuts consumed globally, and have the perfect combination of high calories with high fat and low carbs. Proven effects of walnuts include a significant impact on bad cholesterol levels and efficient control of blood pressure. The nutrient profile of walnuts include 185 calories, 18 grams of fat and 4 grams of carbs, which makes it the ideal ingredient in a keto diet.
# 2 Hazelnuts – another extremely popular variety of tree nuts, hazelnuts are well known for the distinct texture. The nutrition profile of hazelnuts makes it the perfect ingredient in a keto diet, with just 5 grams of carbs, compared to 17 grams of fat and 178 calories. Hazelnuts are known to increase good cholesterol levels in addition to being a rich source of vitamin E which is essential for improved heart health.
# 3 Sunflower seeds – these seeds are extremely popular, both as a healthy choice and a delicious ingredient in preparations. Sunflower seeds are suitable for keto diets by virtue of the perfect combination of high calories, high fat and low carbs nutrient profile of 164 calories, 14 grams of fat and 6 grams of carbs. The seeds are also a rich source of antioxidants that help improve health.
# 4 Macadamia nuts – these tree nuts have exceptionally high fat content, with low carbs and high calories, which makes it the perfect ingredient in keto diets. It is known to have a positive effect in reducing bad cholesterol levels significantly, in addition to improving good cholesterol levels simultaneously.
# 5 Pecans – these tree nuts are high fat nuts that are ideal for controlling insulin levels. The nutrition profile of pecan include 20 grams of fat, while carbs are 4 grams. The combination of high calories and low carbs makes this the perfect keto friendly tree nuts. Pecans help to bring down insulin levels, thereby helping achieve weight loss better.
# 6 Peanuts – one of the most commonly used nuts that essentially belong to the legume category, peanuts are a rich source of plant based protein, packing in a lot of essential amino acids. The nutrient profile includes 164 calories, 14 grams of fat and 6 grams of carbs, helping it be the perfect keto diet ingredient.
# 7 Flax seeds – these seeds are highly popular and known as a rich plat source of omega-3 and fiber. The nutrient profile of flax seeds include a calorie count of 131 calories, with 9 grams of fat, making it ideal for use in keto diets. There are documented results which prove the effect of the seeds in lowering blood pressure levels, which makes it an added advantage in diet.
# 8 Almonds – are another highly popular ingredient that are intrinsic to keto diets. In addition to the perfect high fat and low carb combination, almonds are a rich source of antioxidants, vitamin E and minerals that help improve heart health and positively impact patients with Alzheimer’s. The nutrient profile includes 164 calories, 14 grams of fat and 5 grams of carbs.
# 9 Brazil Nuts – are another keto friendly variety of tree nuts, with the perfect combination of high calories, low carbs and the right amount of fat. Brazil nuts are a rich source of selenium which actually meets the entire needs of selenium for a day through a single nut. The nutrient profile includes 185 calories, 19 grams of fat and 3 grams of carbs.
# 10 Pine nuts – another variety of tree nuts, these nuts have the advantage of lowering appetite, which helps control weight effectively. Additionally, these nuts have the perfect combination of high calories, high fat and low carbs nutrient profile which make it suitable for a keto diet.
# 11 Sesame seeds – these seeds are popularly used worldwide and have the desired nutrient profile to make it to the keto diet. In addition to the ideal high fat- low carbs profile, sesame seeds are a rich source of antioxidants which help improve heart health. Sesame seeds deliver 160 calories, with 13 grams of fat and 7 grams of carbs.
# 12 Chia seeds – These are extremely popular and well known as a rich plat source of omega-3. In addition to proven anti-inflammatory properties, chia seeds are known to have a positive effect in weight loss, attributed to the nutrient profile of 138 calories, and 9 grams of fat.
# 13 Hemp seeds – these seeds are a rich source of plant based protein, and are the product of the cannabis plant. The seeds offer the right combination of high volume of healthy fats, calories and extremely low levels of carbs which make it suitable for a keto diet. The seeds have one of the lowest levels of carbs among all seeds. The nutrient profile includes 155 calories, 14 grams of fat and just 2 grams of carbs.
Education: Master’s in Clinical Nutrition from Tufts University. Experience: 6 years of experience as a registered dietitian and freelance writer, creating content on nutritional science and weight management for various health websites.
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