Best 10 Low Carb Nuts With Many Health Benefits

In this article, we suggest you top 10 low-carb nuts with the many health benefits they offer.

For example, for those looking for a snack during business hours or outside, low-carb nuts are the best and fastest option, especially if you are on the keto diet.

Since they primarily contain fats, they are a beneficial type for the body, in addition to being a good source of fiber and protein.

Nuts are also a rich source of vitamins and minerals necessary for building the body, such as magnesium and vitamin E, and according to some studies, increasing the consumption of nuts daily does not significantly affect weight gain or loss, but rather helps. But this depends on the method and the amount the person consumes.

Depending on the type of nuts you choose, you will find hidden benefits like almonds are an excellent source of vitamin E and riboflavin, walnuts are rich in B vitamins (such as thiamin and folic acid), and flaxseed is rich in minerals.

Did you know?

Some studies have shown that nuts have significant nutritional benefits, especially in terms of reducing the risk of heart disease. Because they contain monounsaturated and polyunsaturated fats such as omega-6 and omega-3 in addition to a group of saturated fats.

The 10 best low-carb nuts with some health benefits

When talking about nuts in terms of their carbohydrate content and general health, we should focus on two important things:

  1. The first is the total carbohydrate content.
  2. The second is the fiber content.

Because on the nutrition label, the total carbohydrate content indicates the number of grams of carb per serving.

This “total carbohydrate” category can be divided into three sub-categories: simple carbohydrates, fiber, and sugar added. Usually plain nuts do not contain added sugar, so we can exclude that sub-group(we will not talk about it). That leaves us with fiber and simple carbs.

Simple carbohydrates are commonly found in grains (pasta, bread, and rice). Chemically, when we consume simple carbohydrates, they are later broken down into sugar molecules during digestion. As these sugar molecules provide your body with the necessary energy.

But beware of eating it in large quantities, because excessive intake may lead to some negative effects such as an increase in fat tissue in the body, and thus weight gain and high blood sugar.

As for the fiber is called “complex carbohydrates”. In the body, complex carbohydrates break down more slowly – helping to regulate digestion, stabilize blood sugar, and reduce hunger.

Hence, to manage some conditions like heart disease and diabetes, adequate fiber intake is essential.

* A Breakdown Of Each Nut   

Now that we understand the difference between total carbohydrate and fiber content, it is now easier to determine which type of low-carb nuts (while keeping the most fiber possible) is best for the ketogenic diet. To that end, we’d ideally like to eat as many nuts as possible for the fewest amount of calories, right?

Our ranking is based on the following classifications: minimum total carbohydrate content, maximum fiber content. And, the maximum amount of nuts for the lowest calorie content. 

1. PECAN LOW CARB NUTS

* Nutritional facts on pecans

Pecans are tree nuts with excellent nutritional properties for the keto diet. It is a high-fat, keto-friendly nut that may help reduce insulin levels.

Insulin is a hormone that can cause the body to store fat, so it is ideal to keep insulin levels low when trying to lose weight.

Pecans are also a natural source of protein of high quality, containing very few carbohydrates and no cholesterol.

For those on a salt- or sodium-restricted diet, pecans are naturally sodium-free, making them an excellent alternative.

Pecans can be enjoyed on the keto diet as a snack or ground and used as a crunchy, low-carb crust for fish or chicken.

* Filled with nutrients like:

One ounce (i.e. 28g) of pecans contains:

  • Calories: 196
  • Protein: 3g
  • Fat: 20g
  • Total carbs: 4g
  • Fiber: 3g
  • Net carbs: 1g

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2. HAZELNUTS LOW CARB NUTS

* Nutritional facts on hazelnuts nuts 

Hazelnuts are a type of nut that comes from a tree known as “Corylus”. Also known as a filbert, it is often grown in Italy, Spain, Turkey, and the United States.

Hazelnuts have a sweet taste and can be eaten raw, roasted, or ground into a paste.

Like other low carb nuts, hazelnuts are rich in nutrients and have a high content of fats, protein, vitamins and minerals.

Hazelnuts are nuts with a smooth buttery texture that makes them perfect for desserts. It is also a superb source of Vitamin E.

Vitamin E has also been linked to reduced heart disease risk factors such as high blood cholesterol, as it acts as an antioxidant.

Try combining hazelnuts and high-quality dark chocolate for a low-carb sweetening, you can also use hazelnut flour as a keto-friendly flour substitute.

* Filled with nutrients like:

One ounce (28 g) of hazelnuts contains:

  • Calories: 178
  • Protein: 4g
  • Fat: 17g
  • Total carbs: 5g
  • Fiber: 3g
  • Net carbs: 2g

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3. BRAZIL  LOW CARB NUTS

* Nutritional facts on brazil nuts

Brazil nuts are a type of nuts that are grown in South America. They are also an excellent source of selenium, which is a trace mineral essential for various body functions, including reproduction and protein synthesis.

One Brazil nut contains 68 to 91 micrograms of selenium, which means one nut per day can meet 100% of your daily selenium needs. This makes it an ideal way to get enough of this vital mineral in your diet

However, due to their exceptionally high selenium content, it is best to reduce their intake from one to three pills per day to avoid consuming too much of this mineral, which can have negative health effects.

Brazil nuts can provide surprising nutritional benefits, including boosting heart health, providing antioxidants, and improving brain function.

* Filled with nutrients like:

One ounce (28 g) of Brazil nuts contains the following:

  • Calories: 185
  • Protein: 4g
  • Fat: 19g
  • Total carbohydrates: 3g
  • Fiber: 2g
  • Net carbs: 1g

4. MACADAMIA LOW CARB NUTS

* Nutritional facts on macadamia nuts

Macadamia nuts are native to Australia, but now macadamia trees are grown in various places around the world, such as New Zealand, Brazil, Costa Rica and Hawaii.

Macadamia nuts are a source of beneficial nutrients and plant compounds. It is also a high-fat snack, which makes it ideal for the keto diet.

It is also linked to many benefits, such as improved digestion, heart health, weight management and blood sugar control. (Improve cholesterol levels)

One serving of macadamia nuts contains a source of many nutrients such as protein, fiber, thiamine (vitamin B), manganese, and a good amount of copper.

With so many health benefits, macadamia nuts can fit well with any healthy diet such as a low-carb or keto diet.

You can also buy keto-friendly macadamia nut milk and macadamia butter or flour instead of high-carb products similar to these foods.

* Filled with nutrients like:

One ounce (28 g) of macadamia nuts contains:

  • Calories: 204
  • Protein: 2g
  • Fat: 21g
  • Total carbohydrates: 4g
  • Fiber: 2g
  • Net carbs: 2g

5. WALNUTS LOW CARB NUTS

* Nutritional facts on walnut nuts

Walnut is a popular type of walnut tree that is grown throughout the world. It is a high-fat, keto-friendly nut that may benefit heart health by reducing heart disease risk factors, such as high cholesterol and high blood pressure. Also, may improve brain health and the prevention of cancer diseases.

Walnuts can be enjoyed as a satisfying snack or as an ingredient in low-carb keto-friendly desserts like Fudgy Brownies. They also make an excellent addition to salads, pasta, breakfast cereals, soups, and baked goods.

Also, walnut oil is an oil extracted from walnuts – it is often used in salad dressings and is expensive cooking oil.

* Filled with nutrients like:

One ounce (28 grams) of walnuts contains:

  • Calories: 185
  • Protein: 4g
  • Fat: 18g
  • Total carbs: 4g
  • Fiber: 2g
  • Net carbs: 2g

6. ALMONDS

* Nutritional facts on almonds nuts

Almonds are among the most common nuts in the world.

Almonds and related products like almond butter, milk, or flour are essential nutrients on the keto diet. And like other nuts, almonds have been linked to a variety of nutritional health benefits.

In addition to its high concentration of protein, healthy fats and fiber, almonds are rich in vitamin E, magnesium, copper, and antioxidants such as proanthocyanidins. Some research shows that eating almonds may reduce the risk of diseases such as type 2 diabetes, heart disease and Alzheimer’s disease.

Raw or roasted almonds can be enjoyed as a keto-friendly snack. You can also buy or make almond milk (especially in summer it will have another flavour), butter. Additionally, almond flour is a widely used flour substitute.

* Filled with nutrients like:

One ounce (28 g) of almonds contains:

  • Calories: 164
  • Protein: 6g
  • Fat: 14g
  • Total carbs: 5g
  • Fiber: 3g
  • Net carbs: 2g

7. PEANUTS 

* Nutritional facts on low carb peanuts

Peanuts are technically a legume, which means that it is closer to beans and lentils than the other nuts on this list.

However, it is one of the most widely available nuts and a great choice for the keto dieters.

It is an excellent source of plant-based protein and is full of essential amino acids, which are the building blocks of protein that you must get through your diet. Peanuts are particularly high in leucine, a branched-chain essential amino acid (BCAA) known to promote muscle growth.

Some studies show that peanuts reduce the risk of heart disease and also help you to weight loss.

Peanuts and peanut butter can be enjoyed as an easy snack, or added to smoothies, protein shakes, or keto desserts. It can also be used in delicious Asian-style sauces such as sate to add some crunch to your everyday dishes.

It may be better for your health to choose unsalted peanuts and natural peanut butter without added sugar.

* Filled with nutrients like:

One ounce (28 g) of peanuts contains:

  • Calories: 164
  • Protein: 7g
  • Fat: 14g
  • Total carbs: 6g
  • Fiber: 2g
  • Net carbs: 4g

8. Pine nuts 

* Nutritional facts on low carb pine nuts

Pine nuts are nuts that are famous for being an ingredient in pesto, and they are an Italian sauce made with olive oil, parmesan cheese, and basil. However, it is very versatile and has a unique flavour that goes well with many foods and dishes.

It is also low in carbohydrates and contains essential fatty acids (omega-6 fats) and pinolenic acid. It may reduce hunger by regulating hormones that affect appetites, such as cholecystokinin (CCK) and glucagon-like peptide 1 (GLP-1).

Pine nuts are high in nutrients such as phosphorous, vitamin K, magnesium, manganese and zinc, which contribute to the maintenance of the bones of the body.

Polyunsaturated fat, vitamins B1, E, and minerals such as iron and copper are also high in pine nuts. Also, they are a source of dietary fiber, potassium, B2 and B3 vitamins.

Pine nuts can be used in a variety of dishes to add an excellent flavour. Plus, pesto sauce is a naturally keto-friendly sauce for meat or vegetables. You can also eat these nuts raw or roasted as a snack.

* Filled with nutrients like:

One ounce (28 g) of pine nuts also provides:

  • Calories: 191
  • Protein: 4g
  • Fat: 19g
  • Total carbs: 4g
  • Fiber: 1g
  • Net carbs: 3g

9. PISTACHIOS

* Nutritional facts on low carb pistachios nuts

In addition to its sweet taste included in many dessert recipes, it is a rich source of fiber and is also known to help focus and strengthen memory.

Like almonds, eating pistachios with main meals helps lower blood sugar and can also reduce the chances of developing cardiovascular disease. This makes it one of the best nuts for health.

* Filled with nutrients like:

One ounce (28 g) of pistachios nuts also provides:

  • Calories: 156
  • Protein: 6 grams
  • Fat: 12.5 grams
  • Carbs: 8 grams
  • Fiber: 3 grams
  • Vitamin E: 3% of the daily requirement.
  • Magnesium: 8% of the DV.

10. CASHEWS 

* Nutritional facts on low carb cashews nuts

Numerous studies have been conducted to find out if eating cashews have an effect on metabolic processes in the body.

for example, one of them proved that when following the keto diet, anyone can consume 20% cashews on a daily basis. So this can help improve blood pressure in people with metabolic disorders, and another study indicated that cashews help the body produce antioxidants, and it is one of the best nuts for health.

* Filled with nutrients like:

One ounce (28 g) of cashews nuts also provides:

  • Calories: 155
  • Protein: 5 grams
  • Fat: 12 grams
  • Carbs: 9 grams
  • Fiber: 1 gram
  • Vitamin E: 1% of the daily requirement.
  • Magnesium: 20% of the daily requirement.

Final recommendations:

Low-carb nuts contain a host of health benefits, but in order to get better use of them during the keto diet, you should make sure to eat them in moderate amounts, as low-carb nuts are good for the body in general.

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