Top 13 Keto Nuts and Seeds to Try Today

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It can be difficult to figure out which foods are appropriate for a very-low-carb, high-fat diet.

Many nuts and seeds are low in net carbs and high in healthy fats, making them a perfect fit.

They are also full of vitamins and minerals. Some varieties are lower in calories than others.

The best nuts and seeds are listed here.

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There are nuts.

The tree nuts have an excellent nutrition profile. One ounce of pecans provides 1 gram.

  • The calories are 196.
  • 3 grams of fat.
  • 20 grams of fat.
  • The total is 4 grams.
  • 3 grams of fiber.
  • Net carbs is 1 gram.

They are a high-fat, low-cholesterol nut that may help reduce levels of diabetes.

When trying to lose weight, it is best to keep the levels of the hormones in your body low.

The study found that people who ate around 1 were more likely to be obese. Compared to the control group, 5 ounces ( 43 grams ) of pecans experienced reductions ininsulin levels and improvements ininsulin sensitivity.

Pecans can be eaten as a snack or used as a low-carb crust for fish or chicken.

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Brazil nuts.

Brazil nuts are grown in South America. One ounce of Brazil nuts has 3 grams.

  • 185 calories.
  • There is 4 grams ofProtein.
  • 19 grams of fat.
  • The total is 3 grams.
  • 2 grams of fiber.
  • Net carbs is 1 gram.

They are an excellent source of selenium, a trace mineral that is needed for various bodily functions.

Some research suggests that people may be at an increased risk of being deficient in the mineral selenium.

One single Brazil nut provides more than 100 % of your daily needs for selenium, making it an ideal way to get enough of this vital mineral in your diet.

It is best to limit your intake of Brazil nuts to one to three a day to avoid negative health effects.

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There are chia seeds.

Black or white chia seeds are packed with healthy fiber and Omega 3 fats. One ounce of chia seeds provides 6 grams.

  • The number of calories is 136.
  • 5 grams of fat.
  • 9 grams of fat.
  • There are 12 grams of total carbs.
  • 10 grams of fiber.
  • Net calories : 2 grams.

They are an excellent plant-based source of these essential fats that offer powerful anti- inflammatory properties.

A 6-month study in 77 people found that those who consumed about 1 ounce ( 30 grams ) of chia seeds for every 1,000 calories eaten daily experienced greater reductions in the inflammatory marker C-reactive protein compared to a control group.

The study showed that those who consumed chia seeds daily lost more weight and had greater reductions in waist circumference than the control group.

chia pudding is made by soaking chia seeds in liquid for several hours until they take on a jelly-like texture. chia seeds can be used in a recipe to add crunch.

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There are macadamia nuts.

The nuts are native to Australia. They are high in fat and perfect for the diet. One ounce of nuts contains 10 grams.

  • 204 calories.
  • There is 2 grams ofProtein.
  • Fat is 21 grams.
  • The total is 4 grams.
  • 2 grams of fiber.
  • Net calories : 2 grams.

Several studies show that macadamia nuts improve cholesterol levels.

A study in 17 men found that those who ate 15 % of their calories from macadamia nuts experienced a 5. There was a 3 % reduction in bad cholesterol levels and an 8 % increase in good cholesterol.

A high-fat snack is the macadamia nuts. If you want to replace higher-carb versions of these foods, you can buy macadamia nut milk, butter, and flour.

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The seeds of oats.

There is a lot of fiber and Omega 3 fats in the seeds. One ounce of seeds provides 14 grams.

  • The number of calories is 131.
  • 6 grams of fat.
  • 9 grams of fat.
  • 9 grams of total carbs.
  • Fiber is 8 grams.
  • Net carbs is 1 gram.

The effects of tiny seeds on blood pressure and heart health have been studied.

In a 6-month study in more than 100 people, those with high blood pressure who ate about 1 ounce ( 30 grams ) of flaxseed meal daily experienced significant reductions in total blood pressure levels, compared to a control group.

If you buy whole or as a ground meal, you can add it to baked goods, soups, smoothies, and protein shakes. It is possible to find a low-carb milk alternative with puffed milk.

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There are walnuts.

A popular type of tree nut is walnuts. One ounce of walnuts has 16 grams.

  • 185 calories.
  • There is 4 grams ofProtein.
  • 18 grams of fat.
  • The total is 4 grams.
  • 2 grams of fiber.
  • Net calories : 2 grams.

They are a high-fat, keto-friendly nut that may benefit heart health by reducing heart disease risk factors.

A 6-month study in 100 people showed that those who ate 15 % of their calories as walnuts had lower levels of total and LDL cholesterol, as well as greater reductions in blood pressure, than those who did not eat walnuts.

It ‘s possible to enjoy walnuts as a snack or as an ingredient in desserts that are low in calories. They are an excellent addition to salads.

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The seeds of the cannabis plant.

The seeds of the Cannabis sativa plant are referred to as “ hemp seeds ”. They are an excellent source of healthy fats. One ounce of seeds provides 18 grams.

  • The calories are 155.
  • There is 9 grams ofProtein.
  • 14 grams of fat.
  • There are 2 grams of total carbs.
  • 1 gram is the amount of fiber.
  • Net carbs is 1 gram.

According to some research, the unique proteins in hemp seeds may help reduce blood pressure.

They are high in linoleic acid, a type of fat that has been shown to protect against Alzheimer ‘s and other neurodegenerative diseases in animal studies.

As a substitute for oatmeal or grits, as a salad topping, or as a smoothie ingredient, hemp seeds can be used in a variety of recipes.

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There are nuts.

The smooth texture of hazelnuts makes them a good choice for desserts. One ounce of hazelnuts has 22 grams.

  • calories : 178
  • There is 4 grams ofProtein.
  • 17 grams of fat.
  • 5 grams of total carbs.
  • 3 grams of fiber.
  • Net calories : 2 grams.

They provide 28 % of the reference daily intake with a single ounce serving.

High cholesterol and other risk factors for heart disease have been linked to a reduced risk of heart disease, as it acts as an anti-oxidant by neutralizing harmful free radical compounds.

In a 4-week study in 48 adults with high cholesterol levels, consuming about 1 ounce ( 30 grams ) of hazelnuts daily reduced total cholesterol while increasing good cholesterol and vitamins E and C.

The taste and texture of hazelnuts make them a good match for chocolate. Try making a dessert with dark chocolate and hazelnuts. You can use hazelnut flour as a flour alternative.

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There are peanuts.

Peanuts are related to beans and lentils more than other nuts on this list. They are one of the most widely available nuts.

One ounce of peanuts has 25 grams.

  • The number of calories is 164.
  • There is 7 grams ofProtein.
  • 14 grams of fat.
  • 6 grams of total carbs.
  • 2 grams of fiber.
  • Net calories : 4 grams.

They are an excellent source of plant-based protein and packed with essential amino acids, the building blocks of protein that you must obtain through your diet.

Leucine is an essential branched-chain amino acid and is known for promoting muscle growth.

Adding peanut butter to a smoothie is an easy way to add peanut butter to your diet. They can be used in stir-fries and satay sauces.

unsalted peanuts and natural peanut butter are better for your health.

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There are sesame seeds.

The topping for baked goods like hamburger buns is made from sesame seeds. They are a good choice for a high fat diet.

One ounce of sesame seeds contains 28 grams.

  • The calories are 160.
  • 5 grams of fat.
  • 13 grams of fat.
  • 7 grams of total carbs.
  • 5 grams of fiber.
  • Net calories : 2 grams.

They have anti- inflammatory compounds called lignans.

Several studies show that sesame seeds reduce inflammation. Certain cancers and heart disease have been linked to chronic inflammation.

Sesame seeds can be used as a topping for stir-fries and salads, or as an ingredient in crackers and breads. It is possible to make a spread from ground sesame seeds.

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There are pine nuts.

Pine nuts are used as an ingredient in pesto, an Italian sauce made with olive oil, parmesan cheese, and basil.

They have a unique flavor that pairs well with many foods. They are high in fat and low in carbs.

One ounce of pine nuts provides 33 grams.

  • The calories are 191.
  • There is 4 grams ofProtein.
  • 19 grams of fat.
  • The total is 4 grams.
  • 1 gram is the amount of fiber.
  • Net calories : 3 grams.

They contain a fat called pinolenic acid, which may decrease hunger by regulating hormones that affect appetite.

A study in overweight women found that they ate less food after taking concentrated pine nut oil with breakfast than they did after taking a placebo.

More research is needed in this area.

Many dishes can be made with pine nuts. It ‘s a naturally keto-friendly sauce for meat or vegetables. The nuts can be eaten raw or roasted.

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There are seeds of sunflowers.

A high-fat snack that can be added to your diet is sunflowers seeds. One ounce of shelled sunflower seeds contains 36 grams.

  • The number of calories is 164.
  • 6 grams of fat.
  • 14 grams of fat.
  • 6 grams of total carbs.
  • 2 grams of fiber.
  • Net calories : 4 grams.

Some research shows that eating seeds may benefit your health.

In animal studies, these seeds have been found to have antidiabetic and anti- inflammatory properties.

The seeds are eaten as a snack but also make a great salad topping. Most grocery stores sell sunflower seed butter.

It is best to choose unsalted varieties.

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Almonds.

Almonds and related products can be used in a variety of ways.

One ounce of almonds contains 38 grams.

  • The number of calories is 164.
  • 6 grams of fat.
  • 14 grams of fat.
  • 5 grams of total carbs.
  • 3 grams of fiber.
  • Net calories : 2 grams.

Almonds have been linked to a variety of health benefits due to their nutrition profile.

Almonds are rich in a number of vitamins and minerals, including magnesium, copper, and proanthocyanidins.

Almonds have been shown to decrease your risk of conditions like type 2 diabetes, heart disease, and Alzheimer ‘s.

Almonds can be eaten raw or roasted. Almond milk or butter can be made. Almond flour is a widely used flour alternative.

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The bottom line.

Nuts and seeds are popular with people who follow a high-fat, high-cholesterol diet.

They add variety and crunch to meals and snacks. Both nuts and seeds are good sources of vitamins and minerals.

They can be added to salads, shakes, desserts, and many other recipes. Milks, spreads, and flours can be made out of nuts and seeds.

You can add 13 nuts and seeds to your diet.

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