Nuts can be a great source of fats, but you always have to remember that they do have carbohydrates that can add up quickly. It’s also important to know that they contain protein and are best when they are roasted to anti-nutrients.

Typically, raw nuts can be used to add flavorings or texture to meals. Some people choose to consume them as snacks. Pine nuts are good in Pesto as Pecans are great to top a salad.

Some people say to avoid peanuts on the ketogenic diet, but I disagree! Yes, I know its a legume but it’s also high in Omega-3 and it’s super good! All of the bad stuff comes from adding preservatives to increase shelf like, well, I like to make my own! Get some fresh peanuts and throw them in a blender or food processor and make your own peanut butter!


Next time you’re thinking about opening a new bag of nuts to eat, consider what’s better for you on keto from the following:

  • Fatty, low carb nuts. Macadamia nuts, Brazil nuts, and pecans can be consumed with meals to supplement fat.
  • Fatty, moderate carb nuts. Walnuts, almonds, hazelnuts, and pine nuts can be used in moderation for texture or flavor.
  • Higher carb nuts. Pistachios and cashews should rarely be eaten or avoided as they’re very high in carbohydrates (2 handfuls of cashews is almost a full day of daily carb allowance)

nut cals

Nut and seed flours are great to substitute for regular flour. Commonly consumed on keto, seeds and nuts are frequently seen in baked recipes and dessert recipes. We often see the use of nuts (in almond flour) and seeds (in flaxseed meal) but should be eaten in moderation.

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