Best Nuts and Seeds on Keto [2020 Edition]

The ketogenic diet, or keto for short, is a low-carb, high-fat diet that has been shown to help some people lose weight. The main idea behind the diet is to get your body to switch from burning carbohydrates to burning fat for energy, which can lead to weight loss. However, not all fats are created equal, and some are better for you than others. In this article, we will explore the best nuts and seeds to include in your keto diet.

Why Nuts and Seeds are Important on a Keto Diet

Nuts and seeds are a great source of healthy fats, fiber, and protein, all of which are important for a balanced keto diet. They also contain various essential vitamins and minerals, including magnesium, potassium, and vitamin E. Furthermore, they are versatile and can be used in a variety of dishes, from salads to desserts, or simply as a snack on their own.

However, not all nuts and seeds are created equal. Some are higher in carbs than others, which can affect your ability to stay in ketosis, the metabolic state where your body burns fat for energy instead of carbs. Therefore, it’s important to choose the right nuts and seeds for your keto diet.

Research has shown that consuming nuts and seeds can have a number of health benefits. For example, a study published in the Journal of Nutrition and Metabolism found that consuming a diet rich in nuts and seeds can help reduce the risk of heart disease and diabetes. Another study published in the American Journal of Clinical Nutrition found that regular nut consumption is associated with lower levels of inflammatory markers, which are often elevated in people with chronic diseases.

Furthermore, nuts and seeds are rich in antioxidants, which help protect your cells from damage by harmful free radicals. They are also high in fiber, which can help you feel full and satisfied, reducing the likelihood of overeating.

Best Nuts for a Keto Diet

When it comes to choosing the best nuts for a keto diet, it’s important to look at their nutritional profile. Here are some of the best options:

Pecans: Pecans are one of the lowest-carb nuts available, with only about 1 gram of net carbs per serving. They are also high in healthy monounsaturated fats and contain antioxidants.
Macadamia Nuts: Macadamia nuts are another great option for a keto diet. They are high in monounsaturated fats and low in carbs, with only about 2 grams of net carbs per serving.
Brazil Nuts: Brazil nuts are high in selenium, a mineral that’s important for thyroid health. They are also low in carbs, with about 2 grams of net carbs per serving.
Almonds: Almonds are a bit higher in carbs than some other nuts, but they are also high in fiber, which can help offset the carbs. They are also a good source of vitamin E and magnesium.

Best Seeds for a Keto Diet

Like nuts, seeds are a great source of healthy fats, fiber, and protein. Here are some of the best seeds for a keto diet:

Chia Seeds: Chia seeds are a great source of omega-3 fatty acids, which are important for heart health. They are also high in fiber and low in carbs, making them a great choice for a keto diet.
Flaxseeds: Flaxseeds are another great source of omega-3 fatty acids. They are also high in fiber and low in carbs. Plus, they contain a compound called lignans, which has been shown to reduce the risk of certain types of cancer.
Hemp Seeds: Hemp seeds are high in protein and contain all nine essential amino acids. They are also a good source of magnesium and iron.
Sesame Seeds: Sesame seeds are a good source of fiber and protein. They are also high in calcium, which is important for bone health.

Conclusion

In conclusion, nuts and seeds are a great addition to a keto diet due to their high content of healthy fats, fiber, and protein. However, it’s important to choose the right ones, as some are higher in carbs than others. Pecans, macadamia nuts, Brazil nuts, and almonds are some of the best nuts for a keto diet, while chia seeds, flaxseeds, hemp seeds, and sesame seeds are some of the best seeds. Remember to consume them in moderation, as they are also high in calories.

By incorporating these nuts and seeds into your diet, you can enjoy a variety of health benefits, including reduced risk of heart disease and diabetes, lower levels of inflammation, and improved cell protection. So, go ahead and add these nutritious powerhouses to your keto diet today!

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