Consuming a higher amount of fat is important on a ketogenic diet and getting a variety of different fats is recommended. I often get asked about potential snacks that someone can consume on the go. As a source of primarily unsaturated (polyunsaturated and monounsaturated) fats, nuts and seeds can be a great choice to include into your daily menu.
A large number of observational and intervention studies on nut consumption have shown reductions in various mediators of chronic diseases, including oxidative stress (2) inflammation (3), visceral adiposity (4), hyperglycemia (4,5) insulin resistance (6), and endothelial dysfunction (7).
In prospective cohort studies, increased nut intake has been associated with a reduced risk of cardiovascular disease (8) type 2 diabetes mellitus (9,10) metabolic syndrome (11) colon cancer (12) hypertension (13) gallstone disease (14), diverticulitis (15) and death from inflammatory diseases (16).
Overall, nuts and seeds are great foods to include to promote overall health and well-being in both the short and long term!
A Nutty Idea
Not all nuts and seeds are created equal. Although all of them tend to be a high fat source with low to moderate protein and carbohydrates, each contains a different nutritional profile. Additionally, each contains a unique blend of compounds, vitamins, minerals, etc. Below, I have listed a few of the nuts and seeds you may want to emphasize while on a ketogenic diet, and some that you may want to eat less often.
Nuts and Seeds to Emphasize on Keto
These nuts and seeds are nutritional powerhouses that could be included more frequently while on a ketogenic diet:
• One of the only food sources that contain palmitoleic acid
• Rich in flavonoids and MCTs
• Low in digestible carbohydrates
• Among the world’s best sources of vitamin E, with just one ounce providing 37% of the recommended daily intake (17)
• Good source of manganese, copper, and riboflavin- which help with energy production (18)
• Great source of magnesium and potassium (18), which are important electrolytes to replenish on a ketogenic diet!
• Great source of vitamin E in the form of gamma-tocopherol (19)
• Rich source of omega 3 fatty acids – 113% daily value (19)
• Contains rare phytonutrients such as tellimagrandin, morin, and juglone (19)
• Low in digestible carbohydrates
• One single Brazil nut provides 160% of the US Recommended Daily Allowance (RDA) of selenium (20)
• Rich in antioxidants such as tocopherol, phytosterols, and squalene. (20)
• Highest source of protein per ounce (~8g)
• Low net carb count (1g/oz)
Nuts and Seeds to Limit on Keto
It should be clarified that these nuts should not necessarily be excluded completely. However, it might be better if they are included less frequently due to their nutrient profiles.
• Higher in carbohydrates (7g net carbs per ounce)
• Higher in carbohydrates (5g net carbs per ounce)
• Technically, not a nut or seed, peanuts are actually legumes.
• Contains very minute levels of omega 3 fatty acids, and is dominated by omega 6 fatty acids
• More common source of food allergies than regular tree nuts (22)
Note: Watch out for added ingredients (especially sugars) if you are choosing any nut butters like almond, cashew, or peanut butter.
Don’t Go Nuts with Nuts
While nuts and seeds can be great sources of nutrients and energy in the form of fat, it is important to monitor your portion sizes so that you don’t go overboard with eating nuts.
We all can probably attest to a time when we have sat down and started to eat some of our favorite nuts or seeds. Whether you couldn’t stop because you were enjoying them so much, or you were just not eating mindfully, the next thing you knew that whole bag or serving platter of nuts was gone.
Yes, nuts and seeds are easy to overeat because they are so delicious and low volume. However, eating too many nuts and seeds may become an issue for a couple of reasons.
Thus, while nuts and seeds are great to include on a ketogenic diet, it probably would be wise to limit your portions to a serving or two (1-2 oz.) per day. An ounce of nuts is about the size of a small handful.
If you want to be even more precise, it is close to: 24 almonds, 18 medium cashews, 12 hazelnuts or filberts, 8 medium Brazil nuts, 12 macadamia nuts, 35 peanuts, 15 pecan halves and 14 English walnut halves.
- Nuts are a great source of unsaturated fatty acids, fiber, vitamins, minerals, phenolic antioxidants and phytosterols.
- Nut consumption has been shown reduce the risk of many various diseases.
- Different types of nuts provide different benefits and certain nuts are more keto friendly than others.
- Make sure to monitor your nut intake so you do not accidentally consume excess carbohydrates.
- Bao, Y., Han, J., Hu, F. B., Giovannucci, E. L., Stampfer, M. J., Willett, W. C., & Fuchs, C. S. (2013). Association of nut consumption with total and cause-specific mortality. New England Journal of Medicine, 369(21), 2001-2011.
- Torabian, S., Haddad, E., Rajaram, S., Banta, J., & Sabate, J. (2009). Acute effect of nut consumption on plasma total polyphenols, antioxidant capacity and lipid peroxidation. Journal of Human Nutrition and Dietetics, 22(1), 64-71.
- Jiang, R., Jacobs, D. R., Mayer-Davis, E., Szklo, M., Herrington, D., Jenny, N. S., ... & Barr, R. G. (2006). Nut and seed consumption and inflammatory markers in the multi-ethnic study of atherosclerosis. American Journal of Epidemiology, 163(3), 222-231.
- O'Neil, C. E., Keast, D. R., Nicklas, T. A., & Fulgoni III, V. L. (2011). Nut consumption is associated with decreased health risk factors for cardiovascular disease and metabolic syndrome in US adults: NHANES 1999–2004. Journal of the American College of Nutrition, 30(6), 502-510.
- Jenkins, D. J., Kendall, C. W., Banach, M. S., Srichaikul, K., Vidgen, E., Mitchell, S., ... & Ireland, C. (2011). Nuts as a replacement for carbohydrates in the diabetic diet. Diabetes Care, 34(8), 1706-1711.
- Casas-Agustench, P., López-Uriarte, P., Bulló, M., Ros, E., Cabré-Vila, J. J., & Salas-Salvadó, J. (2011). Effects of one serving of mixed nuts on serum lipids, insulin resistance and inflammatory markers in patients with the metabolic syndrome. Nutrition, Metabolism and Cardiovascular Diseases,21(2), 126-135.
- Ma, Y., Njike, V. Y., Millet, J., Dutta, S., Doughty, K., Treu, J. A., & Katz, D. L. (2010). Effects of Walnut Consumption on Endothelial Function in Type 2 Diabetic Subjects A randomized controlled crossover trial. Diabetes Care,33(2), 227-232.
- Sabaté, J., Oda, K., & Ros, E. (2010). Nut consumption and blood lipid levels: a pooled analysis of 25 intervention trials. Archives of internal medicine,170(9), 821-827.
- Jiang, R., Manson, J. E., Stampfer, M. J., Liu, S., Willett, W. C., & Hu, F. B. (2002). Nut and peanut butter consumption and risk of type 2 diabetes in women. Jama, 288(20), 2554-2560.
- Pan, A., Sun, Q., Manson, J. E., Willett, W. C., & Hu, F. B. (2013). Walnut consumption is associated with lower risk of type 2 diabetes in women. The Journal of nutrition, 143(4), 512-518.
- Fernández-Montero, A., Bes-Rastrollo, M., Beunza, J. J., Barrio-Lopez, M. T., de la Fuente-Arrillaga, C., Moreno-Galarraga, L., & Martínez-González, M. A. (2013). Nut consumption and incidence of metabolic syndrome after 6-year follow-up: the SUN (Seguimiento Universidad de Navarra, University of Navarra Follow-up) cohort. Public health nutrition, 16(11), 2064-2072.
- Singh, P. N., & Fraser, G. E. (1998). Dietary risk factors for colon cancer in a low-risk population. American Journal of Epidemiology, 148(8), 761-774.
- Djoussé, L., Rudich, T., & Gaziano, J. M. (2009). Nut consumption and risk of hypertension in US male physicians. Clinical Nutrition, 28(1), 10-14.
- Tsai, C. J., Leitzmann, M. F., Hu, F. B., Willett, W. C., & Giovannucci, E. L. (2004). A prospective cohort study of nut consumption and the risk of gallstone disease in men. American Journal of epidemiology, 160(10), 961-968.
- Strate, L. L., Liu, Y. L., Syngal, S., Aldoori, W. H., & Giovannucci, E. L. (2008). Nut, corn, and popcorn consumption and the incidence of diverticular disease. Jama, 300(8), 907-914.
- Gopinath, B., Buyken, A. E., Flood, V. M., Empson, M., Rochtchina, E., & Mitchell, P. (2011). Consumption of polyunsaturated fatty acids, fish, and nuts and risk of inflammatory disease mortality. The American journal of clinical nutrition, 93(5), 1073-1079.
- USDA Almonds Nutrient Info. (n.d.). Retrieved June 06, 2016, from https://ndb.nal.usda.gov/ndb/foods/show/3667
- World Health Foods: Almonds. (n.d.). Retrieved June 6, 2016, from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20
- World Health Foods: Walnuts. (n.d.). Retrieved June 6, 2016, from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=99
- Yang, J. (2009). Brazil nuts and associated health benefits: A review. LWT-Food Science and Technology, 42(10), 1573-1580.
- Dreher ML, Maher CV, et al. The traditional and emerging role of nuts in healthful diets. Nutr Rev. 1996;54:241-245.
- Nwaru, B. I., Hickstein, L., Panesar, S. S., Roberts, G., Muraro, A., & Sheikh, A. (2014). Prevalence of common food allergies in Europe: a systematic review and meta‐analysis. Allergy, 69(8), 992-1007.