Nuts are considered a healthier choice and are also included in a low-carb diet. Certain nuts are perfect for a low-carb diet. Please continue reading to learn about them.
Nuts are rich sources of protein and healthy fats and are low in carbohydrates. Including nuts in your low-carb diet may be especially beneficial for those following stricter low-carb diets like the ketogenic diet.
Here are some nuts perfect for a low-carb diet.
1. Pecans
Although often associated with sweets, pecans are healthy nuts with various nutritional benefits. They’re also deficient in carbs, providing a little over 1 gram of net carbs for a 1-ounce (28-gram) serving.
Because your body doesn’t readily absorb natural fiber in whole foods, it can be deducted from a food’s total carb content to know the number of net carbs.
One ounce (28 grams) of pecans contains
- Total carbs: 4 grams
- Net carbs: 1 gram
- Percent of calories from carbs: 8%
Pecans are also high in soluble fiber, a dietary fiber that decreases blood sugar levels and improves further blood markers related to high cholesterol levels and heart disease.
2. Macadamia nuts
Macadamia nuts are a rich source of nutrition and make an excellent addition to low-carb meal plans. They’re a fantastic source of B vitamins, magnesium, iron, copper, and manganese.
One ounce (28 grams) of macadamia nuts comprises of
- Total carbs: 4 grams
- Net carbs: 2 grams
- Percent of calories from carbs: 8%
These buttery-tasting nuts are also high in monounsaturated fats. Foods high in monounsaturated fats aid heart health by managing cholesterol levels and improving inflammation markers.
Following a diet high in flavonoid-rich foods, like macadamia nuts, may also lessen your risk of heart disease, mental decline, type 2 diabetes, and particular kinds of cancer.
3. Brazil nuts
Brazil nuts are large, low-carb nuts loaded with essential nutrients. They’re also one of the finest natural sources of selenium available. Just one Brazil nut provides over 100% of the recommended Daily Value. In addition, they’re high in fiber and low in carbohydrates.
One ounce (28 grams) of Brazil nuts includes
- Total carbs: 3 grams
- Net carbs: 1 gram
- Percent of calories from carbs: 8%
Selenium is a mineral involved in many bodily severe functions, such as metabolism, reproduction, DNA production, and immune health. It’s also essential for thyroid function and is a powerful antioxidant, protecting your cells against free radical damage.
Studies have shown that eating Brazil nuts decreases multiple inflammation markers and improves cholesterol levels. As Brazil nuts are incredibly high in selenium, it’s recommended that adults should intake four nuts each day to avoid surpassing the upper limit of 400 mcg.
4. Walnuts
Walnuts remain low in carbs and contain nutrients like iron, B vitamins, magnesium, zinc, antioxidants, and fiber.
One ounce (28 grams) of walnuts contains
- Total carbs: 4 grams
- Net carbs: 2 grams
- Percent of calories from carbs: 8%
Daily consumption of walnuts has been shown to improve heart health, promote brain function, reduce cancer risk, and help in weight loss, mainly because of their polyphenol content.
Walnuts are also rich in healthy fats, with a plant-based source of vital omega-3 fats known as alpha-linolenic acid (ALA). Diets high in ALA-rich foods may lower the risk of heart disease and stroke. Walnuts also improve blood sugar levels among people with type 2 diabetes.
5. Almonds
Almonds are not only low in carbs but also high in nutritional value. They’re a fantastic source of vitamin E, protein, magnesium, riboflavin, copper, phosphorus, and manganese.
One ounce (28 grams) of almonds contains
- Total carbs: 6 grams
- Net carbs: 3 grams
- Percent of calories from carbs: 15%
Research has shown that a diet rich in almonds helps manage weight by reducing hunger and curbing your desire to eat. Whole almonds pair well with various foods and are a suitable option for snacking on the go. Moreover, almonds can be used to prepare other low-carb ingredients.
For example, almond flour is a well-known supplement for traditional all-purpose flour and can also be used to make lower-carb versions of recipes like muffins, pancakes, and crackers.
Conclusion
Nuts are not only high in nutritional value but also are low in carbs. They’re a rich source of minerals, vitamins, healthy fats, and potent plant compounds that are good for your health in several ways.
Adding more nuts to your low-carb meal plan can improve heart health, promote weight management, and control blood sugar levels. They’re delicious, multipurpose ingredients that add to almost any meal or snack.
