What nuts are recommended for people who follow the ketogenic low-carbohydrate diet’s principles? In the image below, the nuts on the left have a lower carbohydrate content than the nuts on the right.
The percentage of digestible carbohydrate, or net carbohydrate, is indicated next to the name of the nuts (fibre is not taken into account). This means that 100 grams of nuts (roughly three handfuls) will have the indicated net carbohydrate content.
The top three options are Brazil nuts, macadamia nuts, and pecans, which are listed on the left in the image. Even on a strict low-carbohydrate diet, they can be consumed. They have a lot of fat in them. It’s nearly impossible to eat too many of these nuts and still stay within the recommended carbohydrate intake. The middle group, indicated by the colour yellow, is a low-carbohydrate ketogenic diet solution that can be used in moderation.
The options on the right, pistachios, and (especially) cashews, are the worst. These nuts should be avoided if you’re trying to lose weight or reverse diabetes, as the carbohydrate grams will quickly add up. Only two handfuls of cashews, for example, contain 20 g of carbohydrate, which is the daily limit on a strict low-carbohydrate diet.
Most people agree that salted nuts taste better. Keep in mind that you may end up eating far more nuts than you require to feel satisfied. This may cause your weight loss to be slowed. Taking out only a small bowl and pouring the planned portion of nuts into it is a good option.
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