Going Nuts on a Ketogenic Diet?

Key Takeaways:

• Nuts are a great source of unsaturated fatty acids, fiber, vitamins, minerals, phenolic antioxidants and phytosterols.
• Nut consumption has been shown to reduce the risk of various diseases.
• Each type of nut provides unique benefits, and certain nuts are more keto-friendly than others.
• Make sure to monitor your nut intake so that you do not accidentally consume excess carbohydrates and/or calories.

Consuming a higher amount of fat is important on a keto diet for beginners, 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, seeds and nuts on a ketogenic diet can be a great choice to include in your daily menu.

Nuts are nutrient-dense foods that are rich in unsaturated fatty acids (particularly omega-3 fatty acids), fiber, vitamins, minerals, and many other bioactive substances, such as phenolic antioxidants and phytosterols. ^[1]

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 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:

Macadamia Nuts

• A food source that contains palmitoleic acid (omega-7 monounsaturated fatty acid)
• Rich in flavonoids (antioxidant and anti-inflammation health benefits) and MCTs
• Low in digestible carbohydrates

 Almonds

• Among the world’s best sources of vitamin e in the alpha-tocopheral form (antioxidant), with just one ounce providing 37% of the recommended daily intake ^[18]
• Good source of manganese, copper, and riboflavin, which help with energy production ^[19]
• Great source of magnesium and potassium, ^[19] which are important electrolytes to replenish on a ketogenic diet!

Walnuts

• Great source of vitamin e in the form of gamma-tocopherol (anti-inflammatory) ^[20]
• Rich source of omega-3 fatty acids–113% daily value ^[20]
• Contains rare phytonutrients, such as tellimagrandin, morin, and juglone (antioxidant and anti-inflammatory benefits) ^[20]
• Low indigestible carbohydrates

Brazil Nuts

• One single Brazil nut provides 160% of the US Recommended Daily Allowance (RDA) of selenium, which provides many health benefits such as reduced oxidative stress and boosted immunity ^[21]
• Rich in antioxidants such as tocopherol, phytosterols, and squalene ^[21]

Pumpkin Seeds

• 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.