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As the popularity of the ketogenic diet continues to rise, many people are wondering if their favorite snacks and treats can fit within the confines of this low-carb, high-fat eating approach. One food that regularly gets questioned is nuts, particularly peanuts. So, can you eat peanuts on the keto diet? The answer is yes, but with some caveats. Peanuts are technically a legume rather than a nut, but they are often classified with the latter due to their similar nutritional composition. While peanuts do contain some carbohydrates, they are relatively low in net carbs when consumed in moderation. In fact, one ounce (28 grams) of peanuts contains only 4 grams of net carbs, making them a viable option for keto followers. However, it’s important to keep portion sizes in mind, as overindulging in peanuts (or any other food) can quickly add up in terms of carbs, fat, and calories. To ensure that peanuts fit within your daily carb limit, measure out an appropriate serving size and factor it into your overall meal plan. Of course, peanuts aren’t the only nut/legume option for keto followers. In fact, there are plenty of other nuts that are even lower in carbs and higher in fat, making them an even better choice for those looking to enter or maintain a state of ketosis. Here are the top 10 nuts to eat on a keto diet, aside from peanuts: 1. Macadamia nuts - These nuts are one of the highest fat, lowest carb nuts out there, making them a keto superstar. One ounce (28 grams) contains only 2 grams of net carbs and 21 grams of healthy fat. 2. Pecans - Rich in healthy monounsaturated fats, pecans contain only 1 gram of net carbs per ounce (28 grams) and are a great source of fiber. 3. Brazil nuts - These nuts boast an impressive array of nutrients, including selenium and magnesium, and only contain 1 gram of net carbs per ounce (28 grams). 4. Walnuts - A staple in many healthy diets, walnuts contain 2 grams of net carbs per ounce (28 grams) and are a great source of heart-healthy omega-3 fatty acids. 5. Almonds - Packed with protein, fiber, and healthy fats, almonds contain only 2.5 grams of net carbs per ounce (28 grams) and come in a variety of delicious flavors. 6. Hazelnuts - Also known as filberts, hazelnuts contain only 1.5 grams of net carbs per ounce (28 grams) and are high in healthy fats and antioxidants. 7. Cashews - While cashews are higher in carbs than some other nuts, they still make a great occasional snack on keto. One ounce (28 grams) contains 8 grams of net carbs. 8. Pine nuts - A popular addition to salads and pesto, pine nuts contain 3.5 grams of net carbs per ounce (28 grams) and are a good source of vitamins and minerals. 9. Pistachios - These tiny nuts are high in protein and fiber, and only contain 5 grams of net carbs per ounce (28 grams). They also make a great low-carb snack when shelled. 10. Chestnuts - A unique addition to the nut world, chestnuts are lower in fat but higher in carbs than most other nuts. However, they still contain only 8 grams of net carbs per ounce (28 grams), making them tolerable in small amounts. In conclusion, while peanuts can be eaten on a keto diet, the variety of low-carb, high-fat nuts available make them a less than ideal option. By incorporating a range of nuts from this list into your diet, you can keep your carb intake low while still enjoying the many benefits of this healthy and sustainable eating approach.
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