Best Nuts for Keto Diets

(Newswire.net — March 17, 2018) Cheyenne, Wyoming — When considering the meal plan for a ketogenic diet, it is often surprising to the average person just how many things contain carbohydrates and moreover, how many things are suddenly off limits. A good source of protein are nuts but they’re often high in carbs as well, so they are sometimes shunned too harshly.  

“Nuts and seeds provide low to moderate amounts of carbohydrates, depending on the type,” says Franziska Spritzler, a registered dietitian and certified diabetes educator. “However, in many cases, more than half of these carbs are fiber, which does not increase blood sugar or jeopardize ketosis. Therefore, consuming modest amounts of fiber-rich nuts and seeds may help control blood sugar, increase insulin sensitivity and reduce metabolic risk factors.” 

Almond is considered a “heart healthy” food as it’s been known to reduce low density lipids (LDL) cholesterol which in turn minimizes the chances of developing heart problems. Also, interestingly enough, it has the highest protein content compared to its other counterparts as almonds provide 6 grams of protein per serving. 

Brazilian nut is like the epitome of ying and yang in the “nut universe” as it packs a punch of selenium mineral which is good for thyroid function, but it can be toxic if consumed in excess amounts. It’s certainly safe in moderation and only contains 3.5 grams of carb per serving. 

Pecans, high in zinc and low in net carbs, is one of the best options with regards to nuts when undertaking a keto diet.  

“Nuts are technically classified as fruits, although they are neither soft nor sweet,” explains KetoDietApp.com. “Their hard outer shell needs to be cracked open to release the seed-containing fruit inside. With the exception of walnuts, nuts are high in heart-healthy monounsaturated fatty acids (MUFAs). Both nuts and seeds are lower in carbs than many plants, such as fruits, grains and some vegetables. Additionally, they are rich in fiber and several vitamins and minerals, including B vitamins, vitamin E, magnesium, potassium and selenium.” 

Being also rich in fiber, nuts aren’t completely digested since the enzymes found in the digestive tract simply aren’t equipped to breakdown fibrous bonds so much of what’s consumed is excreted. With this in mind, there is little concern to eating nuts while on a keto diet, moreover, there are some excellent exogenous ketones available such as the HealthyWiser™ KetoFast™ supplement powder. Offered in a subtle and refreshing lemon lime flavor, the KetoFast™ is a nice addition to drink and shakes as it stimulates a healthy state of ketosis and curbs appetite.