Nuts and seeds
Nuts in the keto diet could be a good snack or interesting meal addition. You can have them raw or roasted, salted or not, and you can add butter or cheese or anything you want. Nuts are keto-friendly and were found that adding nuts and seeds to your meals can fight cardiac problems, depression, and even some types of cancer. Their high content of fiber works to decrease hunger and keep you full for longer. Nuts must be consumed in moderation as it contains a lot of fats and calories which could sabotage your efforts if you want to lose weight.
From a keto perspective, some nuts are preferred than others, here with some details in preferred nuts and seeds in the keto diet.
- Pecans are high fat, low carb nut, which makes it suitable for the keto diet. In every 28 gm of pecans, it contains 1 gm net carb, 3 gm protein, and 20 gm fat. Pecans are a rich source of magnesium and copper, so eating pecans has antioxidant and anti-inflammatory effects on your body.
- Macadamia nuts are typical keto nuts with high-fat content, every 28 gm of macadamia contains 2 gm protein, 2 gm carbs, and 21 gm of fats. Due to its content of selenium, fibers, and antioxidants, macadamia may improve cholesterol levels and work as cardioprotective.
- Brazil nuts originated from the Amazon rainforest, one of the best nuts to eat in keto due to its high-fat content. Every 28 gm of brazil nuts contain 4 gm protein, 19 gm fat, and 1gm carbs. It is rich in minerals like magnesium, phosphorus, and selenium. Brazil nuts are the richest nuts with selenium with 96 mcg per nut.
- Chia seeds are rich with healthy fibers and fats like omega 3. For 28 gm it contains 5 gm protein, 9 gm fat, and 2gm carbs. Omega 3 fats are a great source of essential fatty acids with great anti-inflammatory effects. It plays an important role in losing weight, one recent study found that regular consumption of chia seeds helps in reducing waist circumference.
- Flaxseed this middle eastern origin small seeds are well known for hundreds of years. That is because of its benefits to the heart as it contains omega 3 fats. Also, its high content of fibers can improve the digestive system. It is better to be blended and added to salads, smoothies, and incorporated in different recipes. Each tablespoon contains 2 gm protein, 4 gm fats, and 3 gm of carbs and most of these carbs are fibers that make flaxseed are exceptionally low in carbs and help in control blood glucose level, cholesterol level, and bowel movement.