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- 8 Alternatives for Keto
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Cashew nuts have a high amount of carbohydrates and, therefore, should be avoided on a keto diet.
They are popular and the favorite nut of most fitness enthusiasts and vegans.
As the keto diet allows you to have a limited amount of carbohydrates, having cashew nuts with nine grams of total carbs and eight grams of net carbs may not be an ideal option.
However, please be mindful of the portion size if you can't resist having one. Moreover, note how many carbs you can have after eating cashew nuts.
The nutritional content of cashews
One ounce of cashew nut has the following nutrients:
| Nutrient | Amount |
|---|---|
| Calories | 163 |
| Protein | 4 grams |
| Fat | 13 grams |
| Total carbs | 9 grams |
| Fiber | 1 gram |
| Net carbs | 8 grams |
What is a keto diet?
A ketogenic or keto diet refers to a low-carb diet with the majority of calories attained from proteins and fats. In a keto diet, you should eat less than 50 grams of carbs daily.
When you consume fewer carbohydrates, your body starts breaking down fats for fuel instead of carbohydrates; this process is also known as ketosis. The keto diet is widely propagated due to the rapid weight loss associated with it.
You should follow the keto diet for the short term and after consulting your healthcare provider due to the many side effects of long-term use.
8 best alternative nuts and seeds for a keto diet
Many nuts have low carbs and high healthy fats, making them perfect for a keto diet.
The eight best alternative nuts and seeds for the keto diet include:
- Walnuts: Walnuts are an ideal alternative to cashew nuts because they are low in carbohydrates and high in polyunsaturated fats. They play a vital role in boosting brain functioning. The nutrient content in one ounce of walnuts includes
- Net carbs: 2 grams
- Fiber: 2 grams
- Fat: 18 grams
- Protein: 4 grams
- Almonds: Some reasons why almonds are better alternatives for cashew nuts in a keto diet include
- Rich in fiber
- Have high unsaturated fatty acids required to deplete low-density lipoprotein cholesterol
- High in antioxidant vitamin E, necessary for healthy skin
- One ounce of almonds has the following nutrients:
- Net carbs: 3 grams
- Fiber: 3 grams
- Fat: 14 grams
- Protein: 6 grams
- Peanuts: Peanuts contain mostly monounsaturated fats. They are among the top sources of vitamin E, niacin folate, magnesium, and choline. The nutrient content in one ounce of peanuts includes
- Net carbs: 4 grams
- Fiber: 2 grams
- Fat: 14 grams
- Protein: 7 grams
- Macadamia nuts: Macadamia nuts are rich in healthy fats and an excellent source of B vitamins, iron, manganese, and zinc.
- Macros contain:
- Net carbs: 2 grams
- Fiber: 2 grams
- Fat: 21 grams
- Protein: 2 grams
- Macros contain:
- Brazil nuts: Brazil nuts contain selenium, a well-known antioxidant that may protect against cancer. However, eating excessive amounts of Brazil nuts could cause selenium toxicity that causes vomiting, nausea, and brittle nails. The nutrient content in one ounce of Brazil nuts includes
- Net carbs: 1 gram
- Fiber: 2 grams
- Fat: 19 grams
- Protein: 4 grams
- Hemp seeds: Hemp seeds, also known as hemp hearts, are seeds of the Cannabis sativa plant. They're a fantastic example of protein-rich plant sources and healthy fats. One ounce (28 grams) of hemp seeds contains
- Calories: 155
- Protein: 9 grams
- Fat: 14 grams
- Total carbs: 2 grams
- Fiber: 1 gram
- Net carbs: 1 gram
- Pecans: Pecans are keto-diet nuts, as they have a low amount of carbs. They are an excellent source of minerals and vitamins such as manganese, calcium, potassium, zinc, magnesium, and selenium. One ounce of pecans consists of
- Net carbs: 1 gram
- Fiber: 3 grams
- Fat: 20 grams
- Protein: 3 grams
- Sesame seeds: Sesame seeds are a well-known ingredient worldwide, commonly used as a topping for baked goods such as hamburger buns. They are an ideal choice for a ketogenic diet because they are low in carbs and high in fat. One ounce of sesame seeds contains
- Calories: 160
- Protein: 5 grams
- Fat: 13 grams
- Total carbs: 7 grams
- Fiber: 5 grams
- Net carbs: 2 grams
SLIDESHOW
Foods That Aren't as Healthy as You Think See Slideshowhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
https://www.webmd.com/diet/ss/slideshow-ketogenic-diet
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