Keeping the carb intake low sometimes isn’t an easy task. We all have different food cravings but one thing is for sure – saying goodbye to various snacks is never easy.
But, do not be afraid, just because you’re in the state of ketosis doesn’t mean that you need to eliminate all the snacks you used to enjoy.
You are probably relieved to an extent now, but how can you know what snacks you can eat that are keto-friendly. Well, to be honest, answering this question is not easy. However, take a look below and find out how you can succeed on keto and still eat some of your favorite snacks.
Keto snack options
Let’s see some figures that will help us determine what foods we can eat without a single worry and which ones we should avoid if we want to stay in the state of ketosis.
The numbers you are about to see show the number of net carbs in 100 grams, or 3½ ounces.
We’ll start with ‘nuts’ that have fewer carbs, the items on the list that are closer to the bottom have a lot of carbs and should be avoided.
- Pecan – 4
- Brazil – 4
- Macadamia – 5
- Hazelnut – 7
- Walnut – 7
- Peanut – 8
- Almond – 9
- Pine – 9
- Pistachio – 15
- Cashew – 22
Now, a sort of a rough guide is that 100 grams of nuts is about three handfuls. However, not all hands share the same size, so if you’re interested to learn exactly how many grams of carbs you’re eating, take a look at the list below and find out how many individual nuts you need for 100 grams, you will be surprised (if you aren’t already) because some items aren’t good, like peanuts keto-wise.
- 65 pecan halves
- 20 Brazil nuts
- 40 macadamias
- 70 hazelnuts
- 25 walnuts or 50 walnut halves
- 2/3 cup of peanuts
- 80 almonds
- ¾ cup of pistachios
- ¾ cup of pine nuts
- 60 cashews
What nuts you should go nuts about
Obviously, pecans, Brazil nuts and macadamia nuts have the lowest amount of carbs per serving. They are on the top of the list above and you can enjoy them freely on the keto diet.
When you consume these nuts it’s not so easy to get too many carbs in. Just place these snacks (meals) between breakfast, lunch and dinner. You can also throw them into salads and other dishes or grind them into nut butter to spread into celery or other veggies.
When it comes to the middle of the list, the nuts that are there are not so good but you can get away with a few here and there.
However, the ones at the bottom should be avoided. Cashews are out of the questions since you are most certainly going to reach the daily keto limit of 20 grams of carbs if you eat cashews. Also, know that less than three handfuls which is about 60 cashews in total is enough to reach this limit.
Finally, never eat any kind of nuts that have been treated with sugar or other glazes that come with labels like ‘honey roasted’, ‘sweet chili’ or ‘spiced. Check the labels to make sure that no sugar has been added.
Keep everything within reasonable limits
Even though Brazil, macadamia and pecan nuts are solid keto options, you should be a bit restrictive when eating nuts. You should be extra cautious if you want to lose weight or reverse type 2 diabetes.
You should bear in mind that all nuts have lots of fat and calories (on top of that some even have protein and minerals) so it’s fair to say that they are very nutritious. So, eat them only when you’re hungry and need energy.
If you just turn to snack on them between meals without being hungry or just because you like the taste, you’re adding a lot of fat that you don’t really need. And, that is never good.
You may wonder why that isn’t good and here’s a simple answer – your body will burn the fat from the nuts. Yes, your body won’t turn to the stored body fat, it will just turn to the fat from the nuts. This is okay if you are fine with your current weight but if you want to lose weight, it’s definitely not.
Just stick to the old saying that goes something along these lines – do not eat when you are not hungry.
How to avoid a nut binge
Nuts are tasty and good and that’s why they are the favorite snacking choice of millions out there. And, when they come salted, well, that’s even better.
Adding salt to nuts will make them considerably more rewarding and thus addictive. Well, you probably know that this leads to eating far more than you need to feel satiated.
All of you who are trying to lose weight, you should know that eating too many nuts with higher carb counts can seriously harm the weight loss process. So, read on and see what you can do to help control consumption.
- Select the amount you want to eat.
- Then put them in a small bowl, avoid eating straight out of the bag or container.
- Do not munch nuts when you’re in front of the TV, computer, etc.
- If you find your weight loss is stalling, cut back on nuts.
The best and the worst snack choices
All nuts are better than most other snack options. The absolute worst snack options include:
- Potato chips
- Chocolate bars
On the other hand, here is the list of the best keto nuts, all ranked by the number of carbs.
- Pecan nuts – 100 g 100 g (3½ ounces or about three handfuls) contains 4grams of net carbs.
- Brazil nuts – 100 g contains 4 grams of net carbs.
- Macadamia – 100 g contains 5 grams of net carbs.
- Walnuts – 100 g contains 7 grams of net carbs.
- Hazelnuts – 100 g contains 7 grams of net carbs.
- Peanuts – 100 g contains 8 grams of net carbs.
- Almonds – 100 g contains 9 grams of net carbs.
Hopefully, you now know what nuts are good for you and which ones you need to avoid in order to stay in the state of ketosis.
And, remember, it’s worth underlining again – do not eat when you are not hungry. It doesn’t matter how low on carbs a snack is, do not eat if you are not feeling hunger.