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9 Healthy Nuts That Are Low in Carbs

December 25, 201889 commentsNancy

Nuts are known for being high in healthy fats and plant-based protein while being low in carbs.

Therefore, most nuts can fit into a low-carb eating plan, though certain kinds are particularly low in carbs.

For those following stricter low-carb diets like the ketogenic diet, sticking to lower-carb nuts can promote successful dieting.

Here are 9 nuts perfect for a low-carb diet.

1. Pecans

Though often associated with sweets, pecans are healthy nuts that provide a host of nutritional benefits.

They’re not only low in carbs and high in fiber but also loaded with important nutrients like thiamine (vitamin B1), magnesium, phosphorus and zinc (1).

  • Total carbs per 1-ounce (28-gram) serving:4 grams
  • Net carbs per 1-ounce (28-gram) serving: 1 gram
  • Percent of calories from carbs:8%
  • Carbs per 100 grams:14 grams

Pecans are 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, net carbs refer to the number of carbs in whole food minus the fiber content (2).

Because your body doesn’t easily absorb naturally occurring fiber in whole foods, it’s often subtracted from a food’s total carb content to reveal the number of net or absorbable carbs.

Fiber — especially the soluble fiber found in nuts like pecans — has been shown to reduce blood sugar and improve other blood markers linked to heart disease, including “bad” LDL cholesterol (3).

Adding 1.5 ounces (42 grams) of pecans per day to an unhealthy diet has been found to significantly reduce heart disease risk factors in overweight adults, including triglycerides, very low-density lipoprotein (VLDL) cholesterol and blood sugar (4).

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 HbA1c, a marker of long-term blood sugar control (5).

SUMMARY

Pecans are healthy low-carb nuts that may help regulate blood sugar and reduce certain heart disease risk factors.

2. Macadamia Nuts

Macadamia nuts are low-carb, high-fat nuts that are well suited for low-carb meal plans.

They’re an excellent source of B vitamins, magnesium, iron, copper and manganese (6).

  • Total carbs per 1-ounce (28-gram) serving:4 grams
  • Net carbs per 1-ounce (28-gram) serving: 2 grams
  • Percent of calories from carbs:8%
  • Carbs per 100 grams:14 grams

These buttery-tasting nuts are also a rich in monounsaturated fats.

Studies show that foods high in monounsaturated fats benefit heart health by reducing cholesterol levels and improving markers of inflammation in your body (7).

A study in 17 men with high cholesterol found that 40–90 grams of macadamia nuts per day significantly reduced several blood markers of inflammation and oxidative stress (8).

Following a diet high in flavonoid-rich foods, such as macadamia nuts, may reduce your risk of heart disease, cognitive decline, diabetes and certain cancers (9, 10).

SUMMARY

Macadamia nuts are an excellent source of healthy fats, antioxidants, vitamins and minerals. Including these low-carb nuts in your diet may boost heart health and reduce inflammation.

3. Brazil Nuts

Brazil nuts are large, low-carb nuts that are loaded with important nutrients.

They’re renowned for their high concentration of selenium. Just one Brazil nut delivers over 100% of the Reference Daily Intake (RDI) (11).

  • Total carbs per 1-ounce (28-gram) serving:3 grams
  • Net carbs per 1-ounce (28-gram) serving: 1 gram
  • Percent of calories from carbs:8%
  • Carbs per 100 grams:12 grams

Selenium is a mineral involved in many critical bodily functions like metabolism, DNA production and immune response.

It’s also essential for thyroid health and acts as a potent antioxidant, protecting your cells against free radical damage (12).

Studies have shown that eating Brazil nuts is effective in reducing multiple markers of inflammation and improving cholesterol levels (13).

Because Brazil nuts are extremely high in selenium, it’s recommended that adults keep intake to under four nuts per day to avoid surpassing the upper limit of 400 mcg (14).

SUMMARY

Brazil nuts are low in carbs and one of the best natural sources of selenium, a mineral essential for health.

4. Walnuts

Walnuts are not only low in carbs but also loaded with nutrients, such as B vitamins, iron, magnesium, zinc, polyphenol antioxidants and fiber (15).

  • Total carbs per 1-ounce (28-gram) serving:4 grams
  • Net carbs per 1-ounce (28-gram) serving: 2 grams
  • Percent of calories from carbs:8%
  • Carbs per 100 grams:14 grams

Eating walnuts on a regular basis has been shown to improve heart health, reduce blood pressure, promote brain function and even boost weight loss (16).

For example, a 12-month study in 293 people found that those who received dietary counseling and ate 30 grams or about 1 ounce of walnuts per day achieved significantly greater weight loss than those who received dietary counseling alone (17).

Walnuts are high in healthy fats, including a plant source of omega-3 fats called alpha-linolenic acid (ALA).

Diets high in ALA-rich foods have been found to reduce the risk of heart disease and stroke (18, 19).

Additionally, walnuts have been shown to improve blood sugar control in people with type 2 diabetes (20).

SUMMARY

Walnuts are low in carbs and provide a rich source of the plant-based omega-3 fatty acid ALA. Adding walnuts to your diet may promote weight loss, improve heart health and benefit blood sugar control.

5. Hazelnuts

Hazelnuts are rich in healthy fats, fiber, vitamin E, manganese and vitamin K (21).

  • Total carbs per 1-ounce (28-gram) serving:5 grams
  • Net carbs per 1-ounce (28-gram) serving: 2 grams
  • Percent of calories from carbs:10%
  • Carbs per 100 grams:17 grams

They also contain numerous antioxidants which help fight inflammation in your body (22).

Additionally, these nuts are high in L-arginine, an amino acid that is a precursor to nitric oxide. Nitric oxide is a neurotransmitter that helps blood vessels relax and is important for heart health.

Hazelnuts are also rich in fiber and monounsaturated fats — both of which are beneficial for heart health.

Studies show that diets rich in hazelnuts help protect against heart disease by reducing inflammation, lowering blood pressure and decreasing “bad” LDL cholesterol levels (23, 24).

SUMMARY

Hazelnuts are an excellent source of antioxidants and also contain heart-healthy nutrients like L-arginine, fiber and healthy fats.

6. Pine Nuts

Sourced from pine cones of evergreen trees, pine nuts have a distinct flavor and buttery texture due to their high oil content.

They’re an excellent source of nutrients and particularly high in vitamin E, manganese, magnesium, vitamin K, zinc, copper and phosphorus (25).

  • Total carbs per 1-ounce (28-gram) serving:4 grams
  • Net carbs per 1-ounce (28-gram) serving: 3 grams
  • Percent of calories from carbs:8%
  • Carbs per 100 grams:13 grams

Like many other nuts, pine nuts have been shown to benefit heart health by lowering cholesterol levels and preventing the buildup of plaque in blood vessels (26).

What’s more, people who consume tree nuts — including pine nuts — on a regular basis tend to weigh less than those who don’t (27).

Plus, frequent tree nut consumption has been linked to lower levels of insulin resistance, reduced blood sugar, decreased inflammation and increased levels of “good” HDL cholesterol (28).

Try adding pine nuts to homemade trail mixes, sprinkling them on salads, toasting them or eating them raw for a healthy, simple snack.

SUMMARY

Pine nuts are packed with nutrients and adding them to your diet may benefit heart health and help you reach a healthy weight.

7. Peanuts

Though peanuts are technically legumes, they’re commonly considered nuts and enjoyed the same way.

Peanuts contain a wide array of nutrients, including folate, vitamin E, magnesium, phosphorus, zinc and copper.

They’re also an excellent source of plant-based protein, with a 1-ounce (28-gram) serving delivering an impressive 7 grams (29).

  • Total carbs per 1-ounce (28-gram) serving:2 grams
  • Net carbs per 1-ounce (28-gram) serving: 4 grams
  • Percent of calories from carbs:14%
  • Carbs per 100 grams:21 grams

Peanuts are rich in antioxidants, including resveratrol, a phenolic antioxidant that has been shown to have protective effects against heart disease, certain cancers and cognitive decline (30).

Studies have shown that eating peanuts may promote weight loss and protect against heart disease (31).

Since they’re high in protein and have a pleasant, mild taste, peanuts make an excellent and filling ingredient that can be paired with various healthy foods.

SUMMARY

Peanuts are high in protein, vitamins, minerals and antioxidants. Eating peanuts may benefit heart health and even promote weight loss.

8. Almonds

Almonds are low-carb nuts that pack a powerful nutritional punch.

They’re an excellent source of vitamin E, magnesium, riboflavin, copper, phosphorus and manganese (32).

  • Total carbs per 1-ounce (28-gram) serving:6 grams
  • Net carbs per 1-ounce (28-gram) serving: 3 grams
  • Percent of calories from carbs:15%
  • Carbs per 100 grams:22 grams

Almonds also happen to be particularly high in protein — delivering 6 grams per 1-ounce (28-gram) serving.

Research has shown that a diet rich in almonds promotes weight loss by significantly reducing hunger and curbing your desire to eat (33, 34).

Whole almonds pair well with a variety of foods and are a convenient option for snacking on the go.

Additionally, almonds can be made into other low-carb ingredients.

For example, almond flour is a popular substitute for traditional all-purpose flour and can be used to make low-carb friendly versions of recipes like pancakes, muffins and crackers.

SUMMARY

Almonds are high-protein, low-carb nuts that can be added to your diet in a variety of ways. Almond flour is another popular way to incorporate almonds into a low-carb meal plan.

9. Low-Carb Nut Butters

Aside from low-carb whole nuts, there are delicious nut butter options for those following low-carb meal plans (35, 36).

Almond Butter

  • Total carbs per 1-ounce (28-gram) serving:6 grams
  • Net carbs per 1-ounce (28-gram) serving: 5 grams
  • Percent of calories from carbs:13%
  • Carbs per 100 grams:21 grams

Natural Peanut Butter

  • Total carbs per 1-ounce (28-gram) serving:5 grams
  • Net carbs per 1-ounce (28-gram) serving: 3 grams
  • Percent of calories from carbs:8%
  • Carbs per 100 grams:19 grams

Natural nut butters without added ingredients like sugar provide the same nutritional benefits as whole nuts but can be used in different ways — for example, as a low-carb spread for fruits and crackers.

Nut butters can also be added to low-carb smoothies to provide a boost of protein and healthy fats.

SUMMARY

Nut butters are convenient, low-carb ingredients that can be added to a variety of tasty recipes.

The Bottom Line

Nuts are highly nutritious and low in carbs.

They’re packed with vitamins, minerals, healthy fats and powerful plant compounds that can benefit your health in several ways.

Adding more nuts to your low-carb meal plan may boost heart health, promote weight loss and keep blood sugar in check.

The best quality of nuts is that they’re delicious, versatile ingredients that can be added to almost any meal or snack.

The above article is courtesy of My EZ Health Guide and is intended for informational purposes only.

89 comments. Leave new

Ashley Warren
December 27, 2018 5:22 pm

Good health tip! I love nuts

Reply
Tina Cool
December 27, 2018 5:23 pm

I love nuts!

Reply
Doug Rowe
December 27, 2018 5:23 pm

Nuts are a good part of my diet thank you for the info

Reply
Becky
December 27, 2018 5:24 pm

Good to hear because I LOVE nuts.. plain & in foods!

Reply
Stephanie
December 27, 2018 5:24 pm

Very good information!!!
I will use this!

Reply
Angie weston
December 27, 2018 5:27 pm

Thanks!

Reply
behzad mahaseny
December 27, 2018 5:28 pm

thank you

Reply
Hilary Miller
December 27, 2018 5:28 pm

Helpful article especially during the holiday season

Reply
Sarah Scisson
December 27, 2018 5:28 pm

Good to know

Reply
tim brinker
December 27, 2018 5:28 pm

Good!

Reply
Sonia Torres
December 27, 2018 5:28 pm

Almonds! The best snack ever. Good to know the benefits.

Reply
Joe
December 27, 2018 5:29 pm

love all kinds of nuts

Reply
Deb Thramer
December 27, 2018 5:29 pm

Thank u for the information. I am almond fan

Reply
Kathryn
December 27, 2018 5:30 pm

Great information.

Reply
Sherry Thomas
December 27, 2018 5:30 pm

Did not know about pine nuts. Interesting

Reply
Brett Shortell
December 27, 2018 5:30 pm

Hey that’s neat

Reply
Kara
December 27, 2018 5:32 pm

Good info

Reply
Kimberly Couts
December 27, 2018 5:33 pm

I will try a healthy snack of nuts next time

Reply
Arthur Sigley
December 27, 2018 5:35 pm

I eat nuts two or three times week

Reply
Lori Wright
December 27, 2018 5:37 pm

If these are in order of importance I need to incorporate more pecans and less peanuts

Reply
Karen
December 27, 2018 5:40 pm

Wow! Delicious and nutritious! Lucky us!!

Reply
April Jane Corros
December 27, 2018 5:54 pm

Great info!

Reply
MICHELLE
December 27, 2018 5:55 pm

Nuts are healthy! Love them

Reply
Katie
December 27, 2018 5:56 pm

Great article. Pecans are one of my favorite nuts.

Reply
Brian Holzheimer
December 27, 2018 6:02 pm

Nuts are the best and healthy! Love the info and feedback!

Reply
Jean
December 27, 2018 6:05 pm

Thank you. Very helpful.

Reply
Pat
December 27, 2018 6:20 pm

Live these health tips.

Reply
DEANNA BROOKS
December 27, 2018 6:27 pm

good info

Reply
Kristen
December 27, 2018 6:28 pm

I love these articles

Reply
Grahamn
December 27, 2018 6:34 pm

Very interesting article! I am a walnut fan!

Reply
Robin Thomas
December 27, 2018 6:51 pm

Good to know! I love nuts!

Reply
Joan Zimmermann
December 27, 2018 6:51 pm

Good information on a healthy snack

Reply
Julie Gabriel
December 27, 2018 7:34 pm

That’s good info to have!

Reply
Jonathan Upholz
December 27, 2018 7:48 pm

Pistachios didn’t make the list, nuts!

Reply
Nancy
January 8, 2019 6:37 pm

Hi Jonathan, though pistachios are not as low in carbs, they do have many benefits. This article may be helpful.
https://www.healthline.com/nutrition/9-benefits-of-pistachios#section3

Reply
Beth
December 27, 2018 8:11 pm

I didn’t realize how beneficial nuts are to a healthy diet, thank you for this pertinent information.

Reply
Janie luster
December 27, 2018 8:23 pm

Thank you love nuts. Facts I didn’t know.

Reply
Emily R Espinoza
December 27, 2018 8:39 pm

Good read

Reply
Heather
December 27, 2018 9:40 pm

Good information for a healthy diet plan!

Reply
Marc B
December 27, 2018 9:49 pm

Thank you

Reply
M .D.
December 27, 2018 10:04 pm

Why are pine nuts so expensive? This question is not a joke. I wish it were. Pine nuts make pistachios look cheap. I love me some almonds though. I keep some in my desk drawer so that when I am hungry that I can take a hand full and eat them and know that I am eating something healthy. Now i just need to start back the exercise routines.

Reply
Kim Andersin
December 27, 2018 10:10 pm

I love eating nuts. Glad to know they are good for me.

Reply
TIFFANY
December 27, 2018 10:13 pm

Love nuts

Reply
Mitch
December 27, 2018 10:17 pm

Pine nuts are great! But so expensive! You can’t go wrong by having a handful of almonds in your desk drawer. I started buying husked sunflower seeds and I love them just as much!

Reply
AMANDA
December 27, 2018 10:59 pm

Thank you

Reply
Kelly
December 27, 2018 11:03 pm

Great information!

Reply
Lisa Ann Sparks
December 27, 2018 11:15 pm

I have always loves peanuts and pecans. Didn’t know ALL benefits.

Reply
Greg
December 28, 2018 1:17 am

Great

Reply
Enon Hopkins
December 28, 2018 1:30 am

Almonds are my jam!!!

Reply
Kristen
December 28, 2018 5:21 am

Great information

Reply
Pam
December 28, 2018 2:27 pm

Very helpful information

Reply
Kelli Berry
December 28, 2018 3:04 pm

Pine nuts are great on salads

Reply
Chris
December 28, 2018 3:05 pm

Almonds everyday at lunch for last 5 years. Woo

Reply
Lisa Pifer
December 28, 2018 3:26 pm

Thanks, learned a lot!

Reply
Ashley Hyer
December 28, 2018 5:25 pm

Thank u for the information. I am a huge fan of Pecans & Almonds

Reply
Amy
December 28, 2018 8:01 pm

Thank you for the info

Reply
Becky Long
December 29, 2018 12:30 am

Good info

Reply
Valentina Washington
December 29, 2018 2:16 am

I can eat nuts every day and low in carbohydrate

Reply
Valentina Washington
December 29, 2018 2:17 am

Good information regarding nuts

Reply
BJ
December 29, 2018 1:17 pm

Interesting. I have been eating almonds and cashews every day. Will try to add a few more.

Reply
Joanna
December 29, 2018 2:49 pm

Awesome info

Reply
Emily
December 29, 2018 9:00 pm

Very interesting

Reply
Brandy chandler
December 30, 2018 1:21 am

I love eating nuts for a snack

Reply
Vicki Koch
December 30, 2018 3:38 am

I love nuts!

Reply
David Murray
December 30, 2018 9:12 am

Nuts can be good hooray.

Reply
Shelly Marley
December 30, 2018 1:34 pm

Good information. I like them all and will be eating more of them now that I know how healthy they are.

Reply
Susan
December 30, 2018 2:53 pm

Love nuts – Great information on the health benefits of each !!!

Reply
Tammy Savage
December 31, 2018 1:23 am

Good information

Reply
Laurie
December 31, 2018 2:59 am

Good information.

Reply
Kristi Harris
December 31, 2018 1:52 pm

I love Pecans…I was always told they are fattening and high in carbs. If not, they are now a staple in my life again!

Reply
Joanne Wilkerson
December 31, 2018 5:06 pm

Very helpful information I love nuts

Reply
Laurie
December 31, 2018 5:30 pm

Thanks for the info

Reply
Stacey
January 1, 2019 10:45 pm

Good info. I love nuts.

Reply
Kathryn
January 2, 2019 5:21 am

Good information

Reply
Sherry
January 2, 2019 3:38 pm

Lots of good info about nuts-will be adding more to my diet

Reply
Stacy Richardson Borror
January 2, 2019 6:06 pm

Sounds great!!

Reply
Ashley Grose
January 2, 2019 6:07 pm

I love baking cookies with nuts…. does that defeat the benefits?

Reply
Nancy
January 4, 2019 1:23 am

The greater concern would be the sugar in the cookies.

Reply
Yolanda Davis
January 2, 2019 6:09 pm

Good info

Reply
John
January 2, 2019 8:03 pm

Excellent article — thank you.

Reply
Kathy Torsney
January 3, 2019 1:15 pm

Thank you

Reply
Susan
January 3, 2019 2:57 pm

Thank you!

Reply
Natalie Jennings
January 3, 2019 6:43 pm

Good information

Reply
Tina Ciber
January 4, 2019 4:23 pm

Didn’t know peanuts contained resveratrol. Hummmmm

Reply
Nancy
January 8, 2019 6:20 pm

Hi Tina, I was not aware either. Here is another article supporting resveratrol in peanuts.
https://www.livestrong.com/article/345014-what-foods-are-high-in-resveratrol/

Reply
tamara fuller
January 8, 2019 12:23 am

I love nuts!

Reply
Tammy White
January 11, 2019 2:41 pm

This was very informative, I will be adding more nuts to my diet.

Reply
Melinda
January 13, 2019 3:06 pm

Nuts are Healthy

Reply
Cindy Jewett
January 21, 2019 6:50 pm

Thank you

Reply

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