While most nuts can easily fit into a low carb eating plan, certain kinds are particularly low in carbs. Nuts are known for being high in healthy fats and protein but low in carbs. For those following stricter low carb diets like the ketogenic diet, sticking to nuts that are lower in carbs may be especially beneficial. Here are 5 nuts perfect for a low carb diet.
Though often associated with sweets, pecans are healthy nuts that provide a host of nutritional benefits. In fact, pecans are loaded with an array of important nutrients like thiamine, magnesium, phosphorus, and zinc. They’re also very low in carbs, delivering a little over 1 gram of net carbs per 1-ounce (28-gram) serving. Often referred to as digestible carbs, the term “net carbs” refers to the number of carbs in a food minus the fiber content. Because your body doesn’t easily absorb naturally occurring fiber in whole foods, it can be subtracted from a food’s total carb content to determine the number of net carbs.
Pecans are also rich in soluble fiber, a type of dietary fiber that has been shown to reduce blood sugar levels and improve other blood markers linked to heart disease, including high cholesterol levels. One study had adults with overweight or obesity consume either a typical American diet that included 1.5 ounces (42.5 grams) of pecans or a diet matched in calories, fat, and fiber but without pecans.
It found the pecan diet group experienced significantly reduced heart disease risk factors, such as insulin resistance, elevated fasting insulin, and beta cell dysfunction. What’s more, according to a review of 12 studies, diets that include at least 2 ounces (56 grams) of tree nuts — including pecans — per day provide significant reductions in fasting blood sugar and hemoglobin A1C, which is a marker of long-term blood sugar regulation.
2. Macadamia nuts
Macadamia nuts are highly nutritious and make a great addition to low carb meal plans. They’re an excellent source of B vitamins, magnesium, iron, copper, and manganese. Studies show that foods high in monounsaturated fats benefit heart health by regulating cholesterol levels and improving markers of inflammation. One small older study in 17 men with high cholesterol found that eating 1.4–3.2 ounces (40–90 grams) of macadamia nuts per day significantly reduced several markers of inflammation and oxidative stress.
Following a diet high in flavonoid-rich foods, such as macadamia nuts, may also reduce your risk of heart disease, cognitive decline, type 2 diabetes, and certain types of cancer.
3. Brazil nuts
Brazil nuts are large, low carb nuts that are loaded with important nutrients.
They’re also one of the best natural sources of selenium available. In fact, just one Brazil nut delivers over 100% of the recommended Daily Value .
Additionally, they’re high in fiber and low in carbs.
One ounce (28 grams) of Brazil nuts contains :
Selenium is a mineral involved in many critical bodily functions, including metabolism, reproduction, DNA production, and immune health. It’s also essential for thyroid function and acts as a potent antioxidant, protecting your cells against free radical damage.
Studies have shown that eating Brazil nuts reduces multiple markers of inflammation and improves cholesterol levels. Because Brazil nuts are extremely high in selenium, it’s recommended that adults keep their intake to under 4 nuts per day to avoid surpassing the upper limit of 400 mcg.
Resources : 3 Healthy Nuts That Are Low in Carbs
Date of Input: 02/10/2023 | Updated: 02/11/2023 | aslamiah
Universiti Putra Malaysia, 43400 UPM Serdang ,Selangor
Contact List by Unit
Staff and Services