Whether you’ve been on a keto diet for a while or are new to it, choosing the correct recipes and snack foods is essential to achieving long-term success. As your body adapts to ketosis, you will feel energized and healthy — as long as you have the proper balance of protein and fats in your diet.
Nuts and seeds are frequently included in the ketogenic diet. To avoid taking an excessive amount of carbohydrates in one sitting, you should always check the ingredient label and learn more about the foods. Can you eat walnuts on keto? Of course. If you want to learn more about walnuts’ keto-friendliness, keep reading.
Walnut Nutrition Fact
If you’re on a low-carb diet or just trying to increase your intake of plant-based nutrients, these nuts are a great option among the best nuts for keto diet. One ounce of walnuts provides the following nutritional value:
- 185 calories
- 18.5 grams of fat
- 0 mg cholesterol
- 4.3 grams of protein
- 3.9 grams of carbohydrates
As a source of vitamins and minerals, walnuts are also related to many health advantages. Because of its high percentage of omega-3 fatty acid, or the alpha-linolenic acid (ALA), a fatty acid associated with lower inflammation and heart disease risk, walnuts are unique in terms of their fat composition. Additionally, walnuts cut “bad” LDL cholesterol and enhance blood vessel function, contributing to heart health.
According to research, walnuts, which are high in protein and good fats, may also help you avoid weight gain.
The Many Benefits of Walnuts
When you’re on a ketogenic diet, walnuts can help you stay full longer. Walnuts have many health benefits, but here are some of the most important ones:
- The calorie content of walnuts: Walnuts have a slightly greater calorie count than other low-calorie vegetables. When it comes to staying satiated after a snack, these calories provide the nutrition you need. Walnuts are high in calories, and you should consume them in moderation.
- Walnuts B Vitamins: Walnuts are abundant in antioxidants and vitamin D, and they also give B vitamins.
- Omega-3s in walnuts: Omega-3 fatty acids found in these nuts have been shown to protect you against chronic inflammation, Alzheimer’s disease, type 2 diabetes, and even cancer, among other conditions.
- The macronutrient breakdown of walnuts: Are you keeping track of your macros on a ketogenic diet? If so, a 1-ounce serving of walnuts provides 20 grams of fat, 5 grams of protein, and only 1.8 grams of carbohydrates. This ratio is ideal for ensuring that you remain on your diet, and we will talk about it more.
On a keto diet, how many walnuts can you eat?
It is excellent for your heart and ketosis to include walnuts in your diet. When you eat less than a cup of walnuts, you can expect to consume four grams of carbohydrates. Adding crunch to your meal is an excellent way to get the most out of your nut.
Keto-friendly foods with walnuts
Make salad dressings, low-carb yogurt, and other dishes with them. These simple meals make it easy to enjoy the minimal net carbohydrates in walnuts.
Walnuts provide crunch and nutrition to the banana taste in this loaf. There are no bananas in there, so don’t tell anyone.
Broccoli and Cranberry Salad
This salad is a delicious mash-up of flavors and textures, thanks to the crunchy nuts, zingy red onions, and sweet cranberries.
Spring Mix Salad
Make your favorite bistro salad at home with goat cheese, walnuts, blueberries, and a quick vinaigrette.
Chocolate Walnut Brownies
Nuts and chocolate match like a dream and this treat keeps well in the freezer.
In a nutshell
Using a small handful of nuts as a snack is the simplest way to incorporate walnuts into your keto diet. You may also find walnut keto recipes like protein energy balls with chopped walnuts or walnuts placed on your favorite salad. If you want to bake snacks, seek a low-sugar, grain-free, high-protein walnut keto-approved recipe.