Are Nuts Making You Gain Weight?

Dr. Eric Berg 11/29/2024

Starting a keto diet can feel overwhelming when deciding what to eat. This is especially true with snacks like nuts.

Are they keto-friendly, or will they kick you out of ketosis? This article will cover what nuts you can eat on keto for healthy fats, low-carb recipes, and even weight loss.

Nuts on Keto Diet: The Good, the Bad, and the Delicious

Nuts generally offer healthy fats and protein, which are important on keto. However, some nuts are higher in carbs than others. Knowing the difference is crucial to maintaining a ketogenic diet.

Keto-Friendly Nut Options

Macadamia nuts are a keto superstar. One ounce has just 2 grams of net carbs and is an excellent source of monounsaturated fats, good for the heart.

Brazil nuts, with about 1 gram of net carbs, are a good keto option, providing selenium, a crucial antioxidant that is not harmful within normal ranges.

Pecans and walnuts are also low-carb choices. Pecans have about 1 gram of net carbs per ounce, and walnuts contain around 2 grams of net carbs.

Consider pecans and walnuts to be staples in a low-carb crust for keto-friendly recipes, and you may even discover walnut halves are great with dark chocolate.

These options offer the healthy fat content needed for fullness and energy on keto, reducing hunger and cravings.

Macadamia nuts are popular for their high-fat content. Pecan nuts provide protein in addition to healthy fats. Walnuts can be eaten as a high-fat snack.

Nuts to Enjoy in Moderation on Keto

Although almonds are healthy, they contain about 3 grams of net carbs per ounce. This requires portion control, especially since a keto diet already emphasizes balanced eating.

Hazelnuts have about 2 grams of net carbs per ounce. They have low oxalates, making them suitable for those concerned about oxalate intake.

They’re a tasty addition to almond milk or baked goods when you use hazelnut flour. Carefully measure portions to keep your low-carb diet on track.

Bowl with a variety of nuts

Nuts to Avoid on Keto

Peanuts and cashews contain about 6 and 8 grams of net carbs per ounce, respectively, making them unsuitable for most keto dieters.

Pistachios should also be limited, with about 6 grams of net carbs per ounce. This means just one gram serving has very few carbs.

Overeating these nuts can hinder keto progress. So, always prioritize low-carb nuts when choosing high-fat snacks.

Tips for Incorporating Nuts on the Keto Diet

Let's discuss incorporating keto-friendly macadamia, pecans, and walnuts into your keto diet.

Portion Control

Portion control, even with good keto nuts, is crucial to prevent hindering progress, especially when focusing on weight loss. Weighing nuts, although seemingly tedious, quickly becomes routine.

This also goes for high-fat content tree nuts like macadamia nuts or pecan nuts, which also contain many fats, helping you maintain a low-carb diet.

Sticking to one-ounce servings is essential. Consider pine nuts in small amounts for flavor or using them sparingly in baked goods and other keto options.

Checking Food Labels

Carefully review food labels on packaged nuts. Look for dry-roasted nuts using healthy oils. This can be found with almonds and other tree nuts native to areas outside of South America.

Avoid added sugars, which can disrupt keto. Success depends on scrutinizing ingredient lists. These tips hold true for tree nuts native to areas all over the world.

Creative Uses

Crushed nuts can thicken sauces in low-carb recipes. Almond flour or hazelnut flour, made from keto-friendly nuts, enhances baked goods.

Consider Brazil nuts for their unique earthy flavor. Remember, pine nuts are a good keto option and also work well with sauces.

Incorporate nuts into keto-friendly recipes creatively. This way, you won't be tempted by a dark chocolate bar.

Selection of nut flour

Nuts on Keto: A Nutritional Comparison

This table compares nutritional information for various nuts per one-ounce serving. Remember, portion control is essential for staying in ketosis, especially early on.

Almonds

Total Carbs: 6g
Net Carbs: 3g
Fat: 14g
Protein: 6g

Brazil Nuts

Total Carbs: 3g
Net Carbs: 1g
Fat: 19g
Protein: 4g

Cashews

Total Carbs: 9g
Net Carbs: 8g
Fat: 16g
Protein: 5g

Hazelnuts

Total Carbs: 5g
Net Carbs: 2g
Fat: 17g
Protein: 4g

Macadamia Nuts

Total Carbs: 4g
Net Carbs: 2g
Fat: 21g
Protein: 2g

Peanuts

Total Carbs: 7g
Net Carbs: 6g
Fat: 16g
Protein: 7g

Pecans

Total Carbs: 4g
Net Carbs: 1g
Fat: 20g
Protein: 3g

Pistachios

Total Carbs: 8g
Net Carbs: 6g
Fat: 13g
Protein: 6g

Walnuts

Total Carbs: 4g
Net Carbs: 2g
Fat: 18g
Protein: 4g

*Values are based on a one-ounce serving.

The Best Nuts for Staying in Ketosis

Nuts are a popular snack choice on the keto diet due to their healthy fats, low carbs, and satisfying crunch. However, not all nuts are created equal when it comes to maintaining ketosis.

Pecans, for example, are an excellent choice because of their high-fat content and minimal net carbs.

For a sweet and satisfying twist, you can incorporate keto candied pecans into your meal plan. These make for a perfect treat that fits your macros while curbing sugar cravings.

Balancing portion sizes and opting for low-carb nut recipes ensures you stay within your daily carb limits.

With options like pecans, almonds, and macadamia nuts, you can enjoy versatile snacks that keep you energized and on track with your keto goals.

Conclusion

Enjoying nuts on keto requires careful choices. Opt for nuts like macadamias, pecans, or walnuts. Control portions and consider how many grams net carbs you're getting.

Consider incorporating nut butters, which are good keto options for some who tolerate them well, as nut consumption in moderation can benefit one's overall keto diet. Crushed nuts can enrich sauces and baked goods in keto-friendly recipes.

This adds variety to a keto diet. Enjoyed raw, as part of almond milk or ketogenic diet-approved chocolate, or in low-carb recipes, keto-friendly nuts like pecans, macadamia nuts, and Brazil nuts offer flavor and important healthy fats.

FAQs about Nuts on the Keto Diet

What nuts can you eat on a keto diet?

Macadamia nuts, Brazil nuts, pecans, and walnuts are best due to their lower carb counts. Almonds and hazelnuts can be enjoyed in moderation.

Limit or avoid cashews, peanuts, and pistachios due to their higher net carbs.

How many nuts can I eat a day on keto?

The ideal nut intake depends on your macros and daily carb limit. Stick to about one-quarter cup to one ounce. Weighing nuts helps maintain portion sizes.

Even low-carb nuts consumed in large quantities could increase your total daily carbs and knock you out of ketosis.

Consider factors like scientific evidence when looking for research regarding daily nut intake and other guidelines for a ketogenic diet.

Be sure to monitor both your daily intake and total intake of vitamins and minerals to avoid any potential issues, like selenium toxicity from too many Brazil nuts.

Can nuts stall weight loss on keto?

Despite being high in healthy fats, which promote ketosis, overeating any nuts can hinder weight loss. This can be through excess net carbs or surpassing calorie goals.

Nuts can cause bloating or water retention for certain individuals, also affecting weight. Pay attention to how specific nuts make you feel as you’re adjusting to your macronutrient intake on a ketogenic diet.

It may also be important to know how your food sources are being processed. For example, roasted salted nuts, if salted heavily, can contribute to water retention.