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The 3 Best Nuts and Seeds for Keto

Figuring out which foods are suitable for a very-low-carb, high-fat ketogenic diet can be tricky.

Many nuts and seeds are low in net carbs (total carbs minus fiber) and high in healthy fats, making them a perfect fit.

Here are the 3 best nuts and seeds to fit your keto lifestyle.

1. Pecans

Pecans are tree nuts with an excellent nutrient profile for keto. One ounce (28 grams) of pecans provides:

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

They’re a high-fat, keto-friendly nut that may help reduce levels of insulin.

2. Brazil nuts

Brazil nuts are a type of tree nut grown in South America. One ounce (28 grams) of Brazil nuts contains:

  • Calories: 185
  • Protein: 4 grams
  • Fat: 19 grams
  • Total carbs: 3 grams
  • Fiber: 2 grams
  • Net carbs: 1 gram

They’re also an excellent source of selenium, a trace mineral that is needed for various bodily functions, including reproduction and protein synthesis.

3. Chia seeds

Chia seeds are tiny, firm, black or white seeds that are packed with healthy fiber and omega-3 fats. One ounce (28 grams) of chia seeds provides:

  • Calories: 138
  • Protein: 5 grams
  • Fat: 9 grams
  • Total carbs: 12 grams
  • Fiber: 10 grams
  • Net carbs: 2 grams

With about 60% of their fat content consisting of omega-3 fats, they’re an excellent plant-based source of these essential fats that offer powerful anti-inflammatory properties.

Nuts and seeds are filling, versatile foods that are popular with people following low-carb, high-fat eating patterns like the ketogenic diet.

They add flavor, variety, and crunch to keto-friendly meals and snacks. Both nuts and seeds are excellent sources of healthy fats, protein, fiber, vitamins, minerals, and antioxidants.

They can be eaten alone as quick and easy snacks or added to salads, shakes, desserts, and many other recipes. Some nuts and seeds can also be processed into keto-friendly milks, spreads, and flours.

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