Are you looking for keto-friendly snacks? One of the best options is keto nuts and seeds. The oldest walnuts discovered were from Iraq and are believed to be from 50,000 BC. When on the Ketogenic diet it’s important to consume low-carb, high-fat (LCHF) foods. Some of the best options include foods like avocado dip and olive oil since they meet these requirements. Nuts and seeds are other good options since they meet both requirements. However, you might wonder which options are the best. For example, you might wonder if walnuts, cashews, almonds, pistachios, and macadamias are all low-carbohydrate and high-fat?
There are a few caveats when picking Keto-friendly snacks. “Low-carb” foods include those that are low in total carbs and ones with low net carbs after subtracting dietary fiber since the body doesn’t digest it. When selecting a low-carb snack it’s critical to go with one that’s low in either total or net carbs. The other key issue is whether the food is high in healthy fat. This includes a high ratio of unsaturated/saturated fat and 0g of trans fat. In recent years health experts have focused more on types of fat instead of total fat. That includes healthy choices like omega-3 fatty acids.
What Are Keto-friendly Foods?
This issue is a little trickier than just going “low-carb.” That’s part of the diet program but there are other factors. The macro split is usually 70% fat, 20% protein, and 10% carbs. Sometimes there are some tweaks but if fat is lower or carbs are higher it’s not the ketogenic diet.
One criticism of the diet is food/beverage options like diet sodas, bacon strips, and sugar alcohols are considered Keto-friendly because they’re low-carb. One caveat to consider is it’s still important to go with less-processed foods even if they’re low-carb. This approach adds elements of the Paleo diet, which focuses on whole foods.
When picking snack foods it’s important to check out the total carbs and net carbs. Some foods like seeds that seem to be high-carb are Keto-friendly because they’re high-fiber. In fact, in some cases, most of the carbs are from fiber so when you subtract it the net carbs are quite low. Make sure to check the packaging for both total carbs and net carbs.
You should also check whether or not the carbs are “good.” For example, some foods like oatmeal aren’t super-low-carbs. However, such foods are high in nutrients like vitamins, minerals, and fiber so they’re a good option for good overall health.
Then there’s the high-fat factor of Keto-friendly snacks. This doesn’t include trans fat, which was developed for tub margarine. When picking snack foods it’s important to go with 0g of trans-fat to avoid possible health issues.
There are a few guidelines to consider when picking 4healthy fat. It’s important to go with a high ratio of unsaturated/saturated fat. While a small amount of saturated fat can be healthy it’s better to eat higher amounts of unsaturated fat. Some key nutrients include omega-3 and omega-6 fatty acids, which are found in foods like nuts/seeds.
Keto Nuts and Seeds: Keto-friendly Nuts
Fun Fact: Macadamia nuts are the world’s most expensive tree nuts due to the processing that’s involved. This is another low-carb, high-fat nut that’s full of nutrients. You get ones like Vitamin Bs, magnesium, manganese, copper, and iron. Another plus is each serving has just 2g of net carbs, which makes it Keto-friendly.
Each serving has 4g of total carbs and 2g of net carbs, which are both Keto/Atkins-friendly. Walnuts are low-carb, high-fat, and loaded with lots of nutrients like:
- Plant-based nutrients
Studies show that walnuts can provide health benefits like lower blood pressure, better heart health, and increased weight loss. Several studies show that walnuts are linked to weight loss.
These tend to be low-carb like the tree nuts themselves. There are several available including almond, almond, hazelnut, and others. Make sure to watch the sugar content since they greatly boost the carb content.
These nuts are known for baked goods like pecan pie and butter pecan cookies. However, they provide lots of nutritional value. That includes low-carb, high-fiber, and vitamins/minerals like Vitamin B1, phosphorous, magnesium, and zinc. Each serving is very Keto-friendly at 1g of net carbs.
Here’s another low-carb food that’s chock-full of nutrients. Almonds are high in various nutrients like Vitamin Bs/E, magnesium, phosphorus, copper, and manganese. One serving has 3g of net carbs, which makes it Keto-friendly.
The irony of peanuts is while they have the word “nuts” in them they’re legumes/beans. However, the nutrients are similar to tree nuts so they’re often grouped with them. Peanuts are high in various nutrients including Vitamin E, phosphorous, magnesium, copper, and zinc. They’re also high in protein, healthy fat, and others. Peanuts aren’t as low-carb as tree nuts but they still have just 4g of net carbs.
Keto Nuts and Seeds: Keto-friendly Seeds
This is one of the super-seeds that can provide lots of nutrients like protein and healthy fat. One serving has 155 calories, 9g of protein, and a total of 1g of net carbs. Studies show that the seeds might help to reduce the risk of brain disorders like Alzheimer’s.
You can also add help seeds to lots of low-carb recipes. It works well as an oatmeal substitute. You can also add help seeds to protein shakes and smoothies.
This seed is one of the best-known ones and is popular throughout the world. It’s probably best known as a topping for hamburger buns. Sesame seeds are low-carb, high-fat, which makes them ideal for ketogenic diets.
One serving of sesame seeds has 160 calories, 5g of protein, and 13g of healthy fat. There’s also 2g of net carbs, which makes it Keto-friendly. Possible health benefits include lower inflammation and lower risk of some kinds of cancer.
Sesame seeds can be used for various recipes. They include salads, stir-fries, and Keto crackers/bread. You can also grind up sesame seeds for paste used in recipes like hummus.
The tiny black seeds are high in omega-3 fatty acids and fiber. In one serving you get about 130 calories, 6g of protein, and 1g of net carbs. Several studies show that chia seeds can provide several health benefits like better heart health and lower blood pressure.
These seeds are small black/white seeds that are loaded with omega-3 fatty acids and fiber. In one serving you get about 140 calories and 2g of net carbs. Nearly two-thirds of the fat content is made up of omega-3s, which is a healthier option versus omega-6s.
Before the Chia Pet was launched, chia seeds existed for thousands of years. It provides lots of health benefits including anti-inflammation properties that make it one of the best keto nuts and seeds.