If you’re trying to lose weight, you might want to try eating healthy nuts for keto dieting.

Keto diets work by reducing daily carbohydrate intake, which switches your body into fat-burning mode (ketosis) instead of fat-storing mode.

Instead of eating a lot of carbohydrates like most people do, keto dieters will swap it out for fat and protein, keeping carbohydrate intake low (about 20-30g per day at most).

But while getting started is easy, staying on this low-carbohydrate diet (which are also good for diabetics) is much harder to do. It can be difficult to consistently eat foods to maintain a keto diet, depending on available food choices.

Nuts are perfect for the keto diet because it contains the right balance of fat, proteins and carbohydrates. It’s a lot easier to stick to a diet plan if you didn’t have to think so much about what you feed yourself!

Here are 12 healthy nuts for keto diets.


1. Brazil nuts

Brazil Nuts, healthy nuts for keto, Vermifood

Originating from the steamy rainforest of South America, Brazil nuts are among our top 12 pick for the best healthy nuts for keto.

Brazil nuts contain nutrients that help regulate thyroid gland activity, reduce inflammation and keep the brain healthy, heart and immune system.

A 30g serving of Brazil nuts (healthy daily intake) contains:

  • Calories: 200
  • Protein: 4.39g
  • Fat: 20.36g (37% polyunsaturated fatty acids or healthy fats)
  • Carbohydrates: 3.53g
  • Fibre: 2.25g
  • Selenium: 1059% RDI

*RDI = Reference Daily Intake


2. Pecans

A species of hickory native to Mexico, pecan nuts are another healthy nut that’s perfect for the keto diet. One daily serving of pecans (about 30g) contains:

  • Calories: 210
  • Protein: 3.21g
  • Fat: 21.42g
  • Carbohydrates: 4.28g
  • Fibre: 3.21g

Other benefits of eating pecans is it helps reduce insulin levels, which can be beneficial for weight loss as lower levels of insulin means less excess blood sugar gets into your cells and converted into fat.

Studies have shown that eating even a small amount of pecans a day can improve insulin sensitivity and lower insulin levels.


3. Macadamia nuts

Macadamia nuts, healthy nuts for keto, Vermifood

This delicious and keto-friendly nut is from the land down under, Australia. Macadamia nuts are particularly high in fat and contain enough proteins and a fairly low carbohydrate content to make it work.

A daily serving of 30g of Macadamia nuts contains:

  • Calories: 221.7
  • Protein: 2.14g
  • Fat: 22.5g
  • Carbohydrates: 4.3g
  • Fibre: 2.14g

Studies have shown that people who get about 15% of their daily calories from these nuts go through a decrease in low-density lipoprotein (bad cholesterol) and an 8% increase in high-density lipoprotein (good cholesterol).


4. Chia seeds

A little treasure from Central America, Chia seeds are tiny nuts that contain lots of fibre and omega-3 fatty acids. Here’s what a 30g, daily serving of chia nuts has:

  • Calories: 147.8
  • Protein: 5.4g
  • Fat: 9.64g
  • Carbohydrates: 12.9g
  • Fibre: 10.71g

In addition to being a healthy nut for keto-ing, chia seeds also pack anti-oxidants that combat oxidative stress on cells, and calcium, phosphorous and magnesium that keep bones healthy.

They also help keep your heart healthy and lower insulin resistance and belly fat, as well as ameliorating chronic inflammation.


5. Walnuts

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favourite nut are walnuts. Though bizarre-looking, walnuts not only taste delicious but contain lots of healthy fats (a whopping 72% of its fat content is healthy, unsaturated fat).

Eating walnuts is also effective at lowering low-density lipoproteins (bad cholesterol) and controlling blood pressure.

A daily serving of 30g provides the following nutrients:

  • Calories: 198.1
  • Protein: 4.3g
  • Fat: 19.3g
  • Carbohydrates: 4.3g
  • Fibre: 2.14g

Walnuts are also good for the brain and helps with cognitive improvement and fetal brain development.

A study conducted on walnut consumption showed that individuals who ate 15% of their calories in their low-calorie diet programme experienced lowered LDL cholesterol and blood pressure.


6. Hazelnuts

Hazelnuts have a sweet flavour and are delicious whether eaten raw, roasted or grounded.

Just like other nuts, hazelnuts have a high protein and fatty content with a comparatively low carbohydrate content, making them a perfect healthy nut for keto dieting.

Here’s what a 30g (daily) serving of hazelnuts contains:

  • Calories: 190.6
  • Protein: 4.3g
  • Fat: 18.2g
  • Carbohydrates: 5.4g
  • Fibre: 3.2g
  • Vitamin E: 30% of Reference Daily Intake (RDI)

Creamy, sweetish and slightly just slightly crunchy, hazelnuts are best eaten with dark chocolate for a low-carbohydrate dessert.

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7. Pine Nuts

Pine nuts, healthy nuts for keto, Vermifood

Pine nuts are a common ingredient found in many foods, including pesto sauce as well as a variety of vegetarian dishes.

But pine nuts don’t just taste good and fulfil keto diet requirements – they also help decrease hunger pangs due to its pinolenic acid controlling hormones that induce appetite like cholesystokinin (CCK) and glucagon-like peptide (GLP-1).

Here’s what you’ll find in a 30g serving of pine nuts:

  • Calories: 204.6
  • Protein: 4.3g
  • Fat: 20.3g
  • Carbohydrates: 4.3g
  • Fibre: 3.2g

A study, not inclusive as of yet, has demonstrated that consumption of 3 grames of concentrated pine nut oil eaten with breakfast helped overweight women eat 36% less food than they would’ve otherwise.


8. Almonds

Another favourite of the keto diet, almonds are high in fats (95% unsaturated healthy fats), with a decent protein to carbohydrate ratio. A 30g serving of almonds contains:

  • Calories: 175.6
  • Protein: 6.4g
  • Fat: 15g
  • Carbohydrates: 5.4g
  • Fibre: 2.14g

In addition to lots of healthy fat and quality proteins, almonds are packed with vitamin E, anti-oxidants, copper and magnesium that help reduce risk for diabetes, heart disease and Alzheimer’s.


9. Peanuts

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Peanuts are some of the most common and cheapest nuts available, but that doesn’t mean they are bad. In fact, peanuts are a choice favourite of keto dieters everywhere because they are so readily available.

Compared to almonds, peanuts contain more protein and carbohydrates.

A daily serving of peanuts (30g) contains:

  • Calories: 175.6
  • Protein: 7.5g
  • Fat: 15g
  • Carbohydrates: 6.4g
  • Fibre: 2.1g

Additionally, peanuts also contain leucine – an essential amino acid (meaning that it must be gotten from food because your body doesn’t make it). The amino acid is a key factor in promoting muscle growth.

Peanuts are eaten in a variety of ways, from smoothies to protein shakes as well as being a key component of the keto diet.


10. Sunflower seeds

Sunflower seeds are super-high in fatty goodness that makes for yet another addition to any keto diet repertoire. Here’s what you’ll get in 30g of sunflower seed goodness:

  • Calories: 175.6
  • Protein: 6.4g
  • Fat: 15g
  • Carbohydrates: 6.4g
  • Fibre: 2.14g

Sunflower seeds also contain anti-inflammatory anti-oxidants like vitamin E, phenolic acids and flavonoids.

Though it might be tempting to eat sunflower seeds by the handful it’s important that you stick to the recommend daily servings. Alternatively you could add it as an ingredient in other dishes.


Healthy nuts for keto, Vermifood mixed nuts

Why Eat Healthy Nuts for Keto

Nuts have the perfect balance of nutrients for the keto diet: High in fat, moderate in proteins and low in carbohydrates.

By eating healthy nuts, you’re not only getting all the right nutrients to help you lose weight while getting the essentials you need, but also means that you won’t have to be mindful all the time about what you eat.

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