1. Almonds:
Almonds are one of the most popular nut for ketogenic diets. They contain high amount of monounsaturated fat which helps to lower cholesterol levels and triglycerides levels. Also they have a low glycemic index value (GI) making them suitable for diabetics too. You can consume almonds with butter or without it but never overdo it!
2. Brazil Nuts:
Brazil nuts are another good choice for ketogenic diets. They contain high amounts of omega 3 fatty acids which reduce inflammation and improve blood sugar control. They also provide other health benefits like anti-cancer properties, immune boosting properties, anti-inflammatory effects etc. You can consume these nuts with butter or without it but never overdo it!
3. Cashews:
Cashew contains high amounts of protein, fiber and minerals such as magnesium, phosphorus, potassium and calcium. These nutrients are essential for maintaining healthy bones and teeth. You can consume cashews with butter or without it but never overdo it!
4. Chestnuts:
Chestnut contains high amounts of vitamin E which helps to prevent cancer and heart disease. They also contain good amount of thiamin, riboflavin, niacin, vitamin B6 and folate. They are extremely low in fat and suitable for low-carbohydrate diets. You can consume chestnuts with butter or without it but never overdo it!
5. Peanuts:
Peanuts are extremely popular and a very tasty snack however they have some limitations to be used on a strict ketogenic diet. They contain good amount of nutrients such as vitamin E, magnesium, manganese, phosphorus and dietary fiber. They are a good source of protein and copper as well. Peanuts are extremely tasty when eaten straight from the package however you can make peanut butter out of it and use in different recipes making them extremely versatile.
Be careful though not to overdo it due to their carb content.
6. Pecans:
Like other nuts, pecans are extremely healthy. They contain high amounts of antioxidants which lower the risk of cancer and heart diseases. Pecans also contain copper, manganese, vitamin B1, B2, B6, calcium, potassium and dietary fiber. Pecans can be eaten on their own or added in your favorite keto recipes.
Just make sure to not overdo due to their high carb content.
7. Macadamia Nuts:
Like other nuts, macadamia contains high amount of monounsaturated fat. They are extremely low in sugar and also a rich source of antioxidants. You can also make butter out of it and use it for your favorite recipes. Just make sure to not overdo it due to their high carb content.
8. Pistachios:
Pistachios contain good amounts of heart healthy fats, dietary fiber and plant based protein. They also contain good amount of various essential nutrients including vitamin A, thiamin, riboflavin, vitamin B6, folate, pantothenic acid, copper, manganese, phosphorus, magnesium and iodine. You can eat pistachios on their own or make milk with the help of a milk bag and have it that way.
9. Walnuts:
Walnuts are extremely popular and they have earned their popularity.
Sources & references used in this article:
Health 2 weeks ago 30+ Best Ketogenic Diet Foods That Are Surprisingly Healthy by A Herries – fitwirr.com
Three-component reaction of β-keto esters, aromatic aldehydes and urea/thiourea promoted by caffeine, a green and natural, biodegradable catalyst for eco-safe … by F Mohamadpour, M Lashkari – Journal of the Serbian Chemical …, 2018 – doiserbia.nb.rs
Keto Compared: Analyzing Keto Against Popular Diet Trends by M Sisson – marksdailyapple.com
Does the Keto diet work? by J Partl
Best Nuts and Seeds for Diabetics to Control Blood Sugar by VL Carb – melissamitri.com
Phytochemical dictionary: a handbook of bioactive compounds from plants by VE Content – deathtodiabetes.com
Intermittent Fasting on the Ketogenic Diet by B Puri, A Hall – 1998 – books.google.com
The Chemistry of Allergens. XI. Properties and Composition of Natural Proteoses Isolated from Oilseeds and Nuts by the CS-1A Procedure1,2 by R Silverman – blog.metagenics.com
