April 3, 2019

High fat foods make the basis of the keto diet, so it makes sense to ask if nuts fall in this category too. However, there is a lot of conflicting opinion about which are the best nuts for the ketogenic diet.

Generally nuts are marketed as super healthy foods, but reservations exist regarding their fat content. At the same time, the type of fat they yield is considered not only beneficial but also essential for proper functioning of the body.

For keto followers, however, it is not the fat content or composition that is of so much of a concern as is the carb content. Since carbs are seriously limited on the diet, nuts do make a useful addition to the keto diet as they do not have a lot of carbohydrates in them.

This is also why the keto diet is referred to as the LCHF or low carb, high fat diet.

Other features that favor nuts as a suitable addition to the keto diet is their high fiber and nutrient content making them a healthy snack addition to the keto way of eating.

So here is what our findings say about including nuts in your keto diet:

Benefits First

Nuts are packed with benefits for everyone, including the keto dieter. Here is how they will help you with your diet:

1. Nuts are high in healthy fats

In complete compliance with keto principles, nuts are great for adding healthy fats into meals. Fats provide the benefits of keeping you stay fuller longer, eliminate the need for unwanted bingeing and keep you in nutritional ketosis. Choosing the right nuts will give you the right fats.


2. Nuts are low in carbohydrates

Staying true to an LCHF diet, the second component demands that foods should not be carbohydrate dense. Nuts are naturally low in carbs and easily fulfill this requirement.


3. Nuts are rich in nutrients

Fats and carbs aside, assorted nuts also yield ample nutritive value. They provide a good supply and variety of nutrients including vitamins and minerals. An additional bonus here is that some nuts provide nutrients such as selenium, manganese and magnesium in impressive quantities which may not be found in such abundance in other foods.


4. Nuts are rich in fiber

A big plus, especially since many high fat keto foods do not yield a lot of fiber. Fiber is essential for maintaining ketosis since it keeps blood sugar levels in check. Plus, consuming modest amounts of fiber rich nuts can increase insulin sensitivity and lower metabolic risk factors.


5. Nuts are anti inflammatory

Polyunsaturated fats when combined with fiber are beneficial for reducing inflammatory markers in the body. Nuts also have antioxidants that yield anti-inflammatory benefits.


6. Nuts are convenient

Convenience can easily become an important component when trying to maintain ketosis. Since the keto diet can be fairly restrictive in nature, especially for newbies, it makes sense to have a backup plan when you can reach for a keto friendly, ready-to-eat food without compromising the integrity of your diet. Nuts offer just that convenience.

The nutritional profile of nuts may also help you decide which ones you want to eat on your keto diet.


Type of nut Net carbs per serving Key nutrients Health benefits
Almonds 2.6 g Vitamin E Heart health

Lowers cholesterol

Brazil nuts 1.4 g Selenium Anti inflammatory
Cashews 7.7 g Copper Lowers cholesterol
Hazelnuts 2.0 g Vitamin E Improves lipid profile
Macadamia nuts 1.5 g MUFAs Higher HDL and lower LDL
Pecans 1.2 g Zinc Antioxidant protection
Pistachios 5.0 g Vitamin B6 Improves blood sugar and lipid values
Walnuts 2.0 g Omega 3s Improves artery function

Lowers LDL levels


And now some reservations

Nuts need to be consumed in moderation to keep carbohydrate consumption in check. Generally speaking, in proportion to fats, nuts are low in carbs but when too many are eaten, the balance can become upset and you may end up taking in a substantial amount of carbs.

And while nuts are generally low in carbs, not all are created equal. So do keep in mind how much of which type of nut you eat.

Another thing to watch out for is the calorie intake. Nuts are fairly high in calories and also easy to overeat. Overeating will also bump up the carb intake and a combination of calories and carbs can easily negate all the efforts of your keto diet. So watch out for how much of this food you decide to include in your diet.

Finally nuts also contain phytic acid, an anti-nutrient that can affect the absorption of certain minerals like calcium, zinc and iron. So if you feel that nuts might actually be holding you back, then you can always limit their consumption or even take them out of the diet until you achieve steady ketosis.

But for those of you who want to continue with adding nuts in your keto meals, here is a look at our top recommendations for this category:

2019’s Review of the Best Nuts for Ketogenic Diet

1. Elan Grain Free Paleo Granola – Cashew Coconut



This product uses only 2 grams of sugar and is made with 85% nuts and seeds. All ingredients are plant sourced delivering all natural fiber, protein, antioxidants and omega 3s rolled into one granola trail mix. Available in cashew/ coconut flavor.

The use of all natural ingredients makes this product a gluten free, grain less, non GMO, soy free, dairy free and salt free option to suit most dieting styles.

In terms of energy provision, one serving yields only 4 grams of net carbs but a ton of energy from other nutrients. This healthful granola is designed to deliver satiety as well as energy.

As a nutty snack on the go, Elan Grain Free Paleo Granola delivers a low carb, low glycemic, ketogenic and sugar free diet treat. There are no artificial, preservatives, colors or sweeteners and the taste you get comes from the actual ingredients used in this product.

The product comes in 12 individual packs for convenience of use and can offers versatility as a suitable snacks for adults and kids alike. You can enjoy it on its own or add it into smoothies or breakfast cereals.

[su_column size=”1/2″][su_box title=”Pros:” box_color=”#00bf08″ radius=”0″][su_list icon=”icon: check” icon_color=”#00bf08″]

  • 100% plant based ingredients
  • No artificial ingredients
  • Gluten free, dairy free, non GMO product
  • High customer reviews
  • Easy to carry in small packs
  • Attractive packaging
  • Modestly priced

[su_column size=”1/2″][su_box title=”Cons:” box_color=”#bf000a” radius=”0″][su_list icon=”icon: ban” icon_color=”#bf000a”]

  • N/A



Quality Value Rating
9/10 9/10 4.7/5 stars

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2. Elan Grainless Paleo Granola- Cashew Macadamia Nuts

Another popular offering by Elan granola, this product is a grain free, gluten free, low carb and low sugar granola cereal to be enjoyed as a keto breakfast or a keto snack. Made from slow roasted cashew and macadamia nuts, the cereal preserves the natural goodness and nutrition of these ingredients.

Made from all natural, plant sourced ingredients, this nutty cereal is free of any artificial preservatives, additives or flavorings. Ideal for keto enthusiasts, the cereal offers a power packed punch of energy without compromising the integrity of the diet.

The product is also suitable for other dieting styles such as Atkins, Paleo, and those trying to manage diabetes through their diet.

Available in convenient family sized bulk bags for everyone to enjoy. Use as you like for breakfast, snack, blended into smoothies or incorporated into keto baking recipes.

Things we liked:

  • 100% plant based ingredients
  • No artificial ingredients
  • Gluten free, dairy free, non GMO product
  • High customer reviews
  • Full sized family pack
  • Attractive packaging
  • Modestly priced

Things we didn’t like:

  • N/A
Quality Value Rating
9/10 9/10 4.7/5 stars

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3. Wildway Gluten Free, Paleo, Grain Free Granola Variety

This product is for keto enthusiasts who are looking for the best way to start their day and fuel their active lifestyle. The Wildway Granola Variety offers a breakfast and snack option that is free of added oil or sweeteners and includes only 100% real food ingredients.

The brand promises delivery of real food ingredients without any artificial flavorings or additives. Their real foods include some varieties of organic fruits, nuts, seeds and real spices. There are no added sweeteners to enhance flavor artificially, yielding only the goodness of the ingredients.

The convenient pouch sized package makes this healthful snack a perfect travel companion.

Things we liked:

  • Real food ingredients
  • No artificial additives
  • Grain free, dairy free product
  • Pouch sized pack for easy portability
  • Different flavors available for variety

Things we didn’t like:

  • Some fruits included, which may not comply with all keto followers
  • Expensive price for an 8 oz. pack
Quality Value Rating
7.5/10 7/10 4.3/5 stars

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4. Kitchfix Grain Free Paleo Granola

This product essentially caters to paleo eating but can be used as a suitable keto snack as it contains 6 different types of nuts and seeds. The product also has dried cranberries which given their low carb and high fiber content are okay to use in keto meals.

This grain free granola is prepared by slow roasting nuts and seeds in coconut oil and yields big, chunky clusters that make for great snacking.

The use of all natural ingredients makes this granola product full of real flavor without depending on fillers to fill you up. Is easy to mix into smoothies, eat as a snack as even as a cereal on its own.

Kitchfix offers three varieties of flavors to satisfy all taste buds and promises only high quality ingredients which can help with health issues like lowering inflammation, stabilizing blood sugar, lowering blood pressure and promoting healthy weight.

Things we like:

  • Interesting blend of flavors
  • Gluten free, grain free and non GMO
  • High customer ratings
  • Preservative free product
  • Modest price tag

Things we didn’t like:

  • N/A
Quality Value Rating
8.5/10 8/10 4.4/5 stars

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5. Bubba’s Fine Foods Paleo Grain Free Granola

Bubba’s fine food paleo grain free granola is available in two flavors of Savory Original and Bourbon Vanilla. The granola is put together by using real keto ingredients like coconut, almonds, cashews, pecans tossed with olive oil.

There is a nominal 5 grams of sugar per serving and the granola can be used to boost a smoothie, had as a cereal or eaten as a snack.

The product is dairy free, grain free, gluten free and non GMO.

Things we liked:

  • Uses real ingredients
  • No dairy, grains, gluten or GMOs used
  • Modestly priced

Things we didn’t like:

  • Uses sugar for flavor
Quality Value Rating
7.5/10 7/10 4.0/5 stars

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Nuts have always been a favorite with low carb diet followers so it is no wonder that they have also become popular among keto dieters. Nuts make for a quick and easy snack, are readily available and can be thrown into the simplest recipe to give it a crunchy nutritional twist.


Making the transition a little bit easier

Nuts can be helpful in transitioning to a low carb and ketogenic diet in a unique way. This help can come from a variety of nut flours which make interesting substitutes for other grain based flours.

Nut flours are naturally low in carbs, packed with nutrients and are beneficial for inhibiting insulin resistance. They can easily be used in a variety of keto recipes to keep meal options interesting and diverse.

Given the low carb, high fat and high fiber content of nut flours gives them low glycemic index readings which means that using these flours will not spike blood glucose levels. Using traditional grain flours, on the other hand, does the exact opposite.

Another positive in this regard is that nut flours are gluten free making them an ideal solution for people who do not tolerate wheat or gluten well.

Among nut flours, almond flour is perhaps the most well-known and used. It may also be more readily available than other types of nut flours. Another option to consider is walnut flour which is made from finely ground walnuts.

Walnut flour can typically replace almond flour in most recipes. Other options include hazel nut flour and pecan flour, depending on what flavor you may be looking for.

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