Nuts are popular on the keto diet because they provide a variety of fats and nutrients and can be used in a variety of ways. However, not all types of nuts have the same amount of carbohydrates, so choosing the right ones is crucial to maintaining ketosis. Some nuts are better than others—especially those with a low carbohydrate content.
Why are nuts a good addition to the keto diet?
Nuts contain fats, vitamins and minerals that can provide the body with important nutrients. The fat content of certain types of nuts helps to ensure energy supply in a fat-based diet. They also provide fiber, which can influence the digestive process. The unsaturated fatty acids in nuts in particular are often considered valuable for a balanced diet.
The Best Nuts for the Keto Diet
Some types of nuts contain only small amounts of carbohydrates and therefore fit well into the keto diet menu. Macadamia nuts, for example, contain only about 5 g of carbohydrates per 100 g. Pecans and Brazil nuts also have a low content of around 4 to 5 g of carbohydrates per 100 g. Walnuts, which also have a moderate carbohydrate content of around 7 g per 100 g, can be consumed in moderation. They also provide omega-3 fatty acids, which perform a variety of tasks in the body and are needed for various metabolic processes.
Nuts with higher carbohydrate content – enjoy with caution
While nuts such as macadamia or pecans are well suited, other types should only be consumed in small quantities. Almonds contain around 10 g of carbohydrates per 100 g and could therefore quickly exceed the carbohydrate limit. Peanuts, which are actually legumes, contain around 14 g of carbohydrates per 100 g. Cashews even contain around 27 g of carbohydrates per 100 g and are therefore rather unsuitable for a strict keto diet.
Tips for Using Nuts on the Keto Diet
To maintain ketosis, it is advisable to pay attention to the amount and type of nuts consumed. Macadamia, pecans and walnuts are suitable for daily consumption if eaten in moderate amounts. Nuts can be enjoyed plain or used as an ingredient in salads and homemade keto-friendly recipes. It is advisable to use natural, unsalted nuts without additives.
Storage also plays an important role: many types of nuts, especially walnuts, should be stored in a cool, dry place to prevent mold from forming. This way they stay fresh and edible for longer.
With the right selection and preparation, nuts can be a valuable addition to the keto diet. Macadamia nuts, pecans and Brazil nuts are particularly suitable because they contain few carbohydrates. Almonds and peanuts should be eaten in moderation, while cashews should be largely avoided due to their high carbohydrate content. If you choose carefully and pay attention to the quantities, you can integrate nuts into your diet as an energy-rich ingredient.
