We wanted to help you find out which nuts, if any, are good choices for a keto friendly diet. We put together a chart that helps compare the nutrient makeup of a lot of the nuts we sell. The center of the graphic shows what the ketogenic diet recommends you consume in fat, protein and carbohydrates to achieve a state of ketosis. The surrounding charts show the nutrient makeup of raw nuts we sell in those same categories. This is one quick way to see which nuts best fit your dietary needs. For nutrition there is a lot more to it than just fat, proteins and carbohydrates so you need to inform yourself about the other things your body needs, but this is a good start to see what nuts are keto friendly.
No nut seems to fit the bill exactly, but the beauty of nuts for keto dieters is that they are mostly fat. For example Macadamia nuts are 95% fat and the least fatty nut on our list is the cashew that is still 70% fat. When your diet strategy looks like the keto diet chart then nuts are a terrific choice. If you are looking to find raw nuts we sell them in our
store or on our
website. We also offer a large variety of other nuts that are roasted and salted, but keep in mind that does change the nutrition information slightly. We roast nuts in peanut oil and this slightly increases the fat content and, therefore drops the ratios of proteins and carbohydrates. Salt doesn't add any calories, but you should be careful with how much you consume as high sodium intake can contribute to higher blood pressure according to the
American Heart Association.
Have you heard about the keto diet? I keep running into people that avoid carbs because they've gone keto. I have one friend that has lost 70 lbs and has 40 more to go which is an amazing accomplishment. After hearing his success story I decided to do some exploring. First off keto reminds me of the
Atkins diet that was very popular about 10-15 years ago. That diet focused on eating mostly fat and protein and avoiding carbs. People were claiming to lose a lot of weight all while eating fatty foods.
To my surprise Atkins is still a thing. It's just not generating the buzz that keto is right now. Rob Lowe is the current poster child for the Atkins company sharing how their diet is still relevant and sustainable.
Both diets seem so contradictory to what we were taught about nutrition. Remember the four food groups or the
food pyramid? Those dietary guidelines were taught in schools, on public service ads and were promoted by food companies. I remember looking at this food pyramid many times on the side of cereal boxes while growing up. The pyramid suggested to me that the foundation to a healthy diet was grains, pasta, cereal and rice. The
USDA has evolved over time and we currently have the
Choose My Plate diagram, but it still shows grains as an important part of a balanced diet.
In stark contrast the keto diet suggests avoiding these "fundamental" foods. Look closely at the keto image I posted and you won't find any breads or grains. Most
keto diet charts suggests only 5% of your calories come from carbs i.e. breads, cereals and grains.
It's fascinating that these dietary guidelines can be so
fundamentally different. That has always made me think that Atkins or Keto must not be sustainable practices, but rather a diet plan that can achieve weight loss goals. Rob Lowe and the Atkins company are telling us that isn't the case. And if Rob Lowe tells you it's true, well who's to argue that, right?
The keto diet is popular now, but according to
Wikipedia it was developed in the 1920's to prevent seizures for people with epilepsy. Glucose plays a key role in brain function and when fats are converted to fatty acids and ketone bodies for energy they replace glucose in the brain.
Ketosis is the end result. Forcing the body into a state of ketosis has been studied to treat brain disorders like
Alzheimer's disease,
autism or
Parkinson's disease. Here is a
study that states a low carb diet like keto achieves weight loss without significant health risks. But then
here is an article that talks about the potential major health risks associated with a low carb diet. The major health risks can result from only focusing on the categories of fats, proteins and carbohydrates. To achieve a sustainable keto diet you must consider more aspects of nutrition like vitamins or fiber. So our disclaimer is that nuts can be a terrific part of any diet, but make sure you inform yourself on your diet plans to avoid unintended health issues.
Ultimately it is your body and what you put into it is your decision. There are health risks associated with diet decisions; any diet decisions have pros and cons. You need to make dietary decisions for yourself and it's up to you to be informed about what you choose to eat.
If you have any nut questions we can answer we would love to help out. Please
contact us and the answers could be included in our next newsletter.
