Most Nuts and seeds are high in fat, moderate in protein, and low in carbohydrates - the perfect macronutrient ratio for a keto diet.
This is the main reason keto diet guidelines frequently recommend keto dieters to add nuts and seeds to their meal plans.[1]
However, not all nuts and seeds are keto friendly.
Some are high in carbohydrates, and others have to be eaten in moderation to prevent adverse outcomes.
So, before you start shopping for nuts and seeds to add to your salads, muffins, yogurt, sauces, and fat bombs, you need to learn
- which nuts and seeds are keto friendly,
- which ones you need to avoid, and
- how the good ones contribute your diet.
Let's dive in.
Are Nuts & Seeds
the Same?
You likely noticed that nuts and seeds are frequently mentioned in the same context. There are two main reasons for this.
- First, many nuts and seeds belong to the same botanical category, namely that of seeds. Put simply, all nuts and seeds are, in essence, the seeds of plants.
- Secondly, nuts and seeds, more often than not, have a similar macronutrient ratio: high in fat, moderate in protein, and low in carbohydrates.
Before we delve into the nutritional value of nuts and seeds, let's explain what these foods actually are from botanical and culinary standpoints. This type of information is always helpful in understanding the full role and impact of food when it comes to your health and diet.
What are nuts?
Botanically speaking, a nut is a dry fruit with one seed in which the ovary wall (fruits are plant ovaries) becomes hard at maturity.[2]
In nuts, the hard wall (or shell) does not open to discard the seed.
Examples of true botanical nuts include walnuts, hazelnuts, chestnuts, acorns and pecans.
Culinary speaking, nuts are more loosely defined since they can be any large, oily kernel within a shell.
Many culinary nuts are the botanical seeds of drupes (fruits with a fleshy part surrounding a hard shell with a seed inside).
Examples of culinary nuts that are the seeds of drupes include almonds and pistachios. Some culinary nuts like peanuts and are the seeds of legumes, while others like coconuts are just hard drupes (not seeds).
What are seeds?
Botanically, a seed is the ripened ovule of flowering or non-flowering plants.[3]
A fertilized seed contains a plant embryo that will grow into a new plant under the right conditions.
Examples of botanical seeds that are culinary nuts include peanuts, Brazil nuts, almonds, and cashews.
But from a culinary standpoint, when we talk about seeds, we usually think of sesame, chia, flax, pumpkin, sunflower, mustard and coriander.
As you can see, what nuts and seeds are depends on who's defining them.
- What you need to know is that all nuts and seeds are essentially the part of a plant from which a new plant form.
- Most are seeds, but some are drupes. And what most have in common is that they're packed with many of the same nutrients.
How it Supports
Weight Loss
Not many foods tick all the right keto nutrition boxes as much as nuts and seeds do. In other words, they're simply perfect for keto diet.
Here is more on why these foods should have a place in your keto pantry.
1. High in healthy fat (supports ketosis)
On a ketogenic diet, most of your calories (65-80%) should come from fat, and nuts and seeds can definitely provide ample amounts of that nutrient.
That's because many of these foods belong to a food group called oleaginous fruits [4] — oleaginous means oily or containing/producing oil.
What's even better is that the oil (fat) found in most nuts and seeds is largely of the monounsaturated (MUFA) kind.
- Research shows that this type of fat reduces your risk of cardiovascular conditions such as atherosclerosis, heart attack, and stroke.[5]
- It also lowers inflammation in your body, which helps with many other chronic conditions.
2. Moderate in protein (supresses hunger)
Compared to other plant foods, nuts and seeds definitely score higher on protein. That's why health agencies like the National Institutes of Health (NIH) place nuts and seeds under the protein food group.[6]
This is valuable information for people on plant-based diets, but also for keto dieters who definitely need to eat healthful sources of protein.
But how much and what kind of protein do nuts and seeds have?
- Almond, for example, are 21% protein. On the downside, they are low in some essential amino acids (lysine, methionine, and threonine) and their proteins are difficult to digest.[7]
- Peanuts are 24% protein, and studies show we digest peanut proteins just as well as animal proteins .[8]
3. A good source of fiber (helps you poo)
You can get dietary fiber only from carbohydrate-containing foods. This is why getting enough fiber becomes tricky on low-carb diets like keto, but eating nuts and seeds daily definitely helps address this problem.
Two tablespoons of flax seeds, for example, will give you 7.6g of fiber, which is 31% of its daily value (DV). And a cup of chopped pecans will give you 10g of fiber (42% DV) and only 5g of net carbs.
But why exactly do you need fiber?
- First, you need it to maintain a healthy gut microbiota (i.e., a balance of gut bacteria) which ferment fiber to make compounds that provide energy to intestinal cells.
- Secondly, you need fiber to prevent excessive absorption of nutrients, which helps lower blood glucose and lipids.
- Lastly, you need fiber to prevent chronic diseases like diabetes, obesity, heart disease, and cancer.[9]
4. Dense in important nutrients (mineral powerhouse)
Nuts and seeds have to be nutrient dense. After all, they are the first source of energy to sprouting plants before they develop roots and leaves to take over.
Besides containing energy-providing nutrients (macros), all seeds also contain other essential nutrients (micronutrients).
Micronutrients found abundantly in nuts and seeds include vitamin E, folate, iron, potassium, magnesium, and selenium, among many others.
Of course, the types and levels of micronutrients vary greatly across different types of nuts and seeds. That's why it's best to include different types to get more nutrients.
5. Convenient on low-carb diets (perfect snack)
Keto dieters know the importance of convenience when it comes to food. Eating out is rarely an option on this diet, and convenient foods you can store easily and carry anywhere with you are always welcomed.
Nuts and seeds are definitely a great ready-to-eat, on-the-go, and versatile snack.
- First of all, they're tiny but bursting with nutrients. You also don't need to cook them, and they go well with savory and sweet dishes alike.
- Another great thing is that they also don't spoil easily. So, stocking up on nuts, seeds, and nut products is definitely a good way to always have a keto-friendly snack on hand.
Don't Go Crazy With
Nuts & Seeds
While nuts definitely deserve a special place in your keto meal plan, they shouldn't be the base of your diet.
- Firstly, nuts and seeds contain carbs. A handful of almonds contains almost 3g net carbs, for example. While that may not seem like too much, the numbers can quickly add up if you're not careful. And not being careful with nuts and seeds is easy considering how addictive they can be.
- Furthermore, certain nuts and seeds contain nutrients that can be toxic when taken in excess. A good example is Brazil nuts which are a major source of selenium. Selenium is an important nutrient, but that can be toxic at high levels.
- Another problem with them is their phytic acid content. Phytic acid is an anti-nutrient that impairs the absorption of calcium, magnesium, iron, and zinc. Studies found this compound can cause mineral deficiencies. That isn't to say that nuts are bad for you because they have phytic acid. In small doses, phytic acid actually protects against some cancers since it is also an antioxidant.[10]
The point is, it's all about finding balance.
Best Tips for "Going Nuts"
on Keto
So, how does one actually make nuts a healthful part of a keto diet plan? Below are some handy tips to consider when adding nuts to your daily diet.
1. Don't be afraid to indulge
Health professionals normally recommended keeping your intake of nuts and seeds to a maximum of 40g daily.[11] However, keto is not a standard diet and turns out that this dietary advice may not be in line with the latest findings.
According to a systematic review published in a 2017 issue of Nutrients, eating over three times that amount (100g of almonds) does not promote weight gain and may, in fact, keep you feeling fuller for longer.[12]
2. Still, watch your portions
A maximum of 100g of nuts and seeds will be fine on keto. Still, this amount of almonds, for instance, will give you 9.5g net carbs. That's why portion control when it comes to nuts and seeds is necessary on a keto diet.
A good way to control your serving size is to measure the amount of keto nuts and seeds you plan to eat in a single day and also measure your macros along the way.
3. Go for minimally processed
Roasted, salted, and chocolate-coated nuts are not the best choice for keto. Some of these products may contain hidden carbs, and most are easy to overindulge in.
Instead, go for plain nuts and seeds to avoid unnecessary mishaps. The same goes true for nut butters, and seed pastes – plain and sugar-free is always best.
You can read more about keto-friendly nut butters here.
4. Include nut product
Nut flours, nut milks, nut butters, seed paste, seed meal, and other nut-based foods are quite handy on a keto diet. Nuts are also a common source for low-carb flours which are perfect for cooking during keto.
You can read more about low-carb flours here.
These products help create keto-friendly versions of your favorite meals like bread, pasta, pancakes, and more.
Definitely count these products as part of your daily nut consumption. Reading labels definitely helps keep track of your macros when using nut and seed products in meal making.
5. Buy in bulk & store smart
Most products are cheaper when purchased in bulk. The same is with nuts and seeds - they can be surprisingly expensive when bought in small quantities. Especially when it's your go-to keto snack.
The problem with nuts and seeds is that they can have a limited shelf life. Both contain a reasonably high amount of oils, which can go rancid when exposed to heat, light and oxygen - result in bitter taste.
- Store all of your nuts and seeds in airtight containers - takeout containers, mason jars, whatever you have. As long as it can be sealed and shut tight.
- Second step is to keep those babies cold. To keep them fresh for much longer, store containers in the refrigerator or the freezer.
6. Add them to your meals
Nuts and seeds are best eaten with a meal. For example, you can sprinkle sesame seeds over stir-fries and salads, add nut butters to smoothies, make fat bombs with ground walnuts, make basil pesto with pine nuts, and add sunflower seeds to keto breads.
You can basically sprinkle nuts over anything that's on your plate. Eating nuts and seeds this way helps with portion control but also boosts the nutritional value of each meal.
7. Grind the seeds
Mother nature designed certain seeds to be resistant to digestion so that, when animals eat them, they are propagated in their droppings.
Good examples are flax seeds and sesame seeds, which you cannot digest unless ground. So, if you want to get more nutrition from them, go for flax meal or tahini (sesame paste).
8. Eat a variety
Different nuts and seeds have different nutritional and health benefits. That's why it's a good idea to rotate nuts and seeds.
For example, you can add different nuts every morning to your smoothies or keto porridge. You can also buy different seeds each week or eat different seeds for each meal of the day. And remember, variety is the spice of life.
#3 Best Keto Nuts (Approved)
Nuts best for the keto diet are those that are highest in fat and lowest in carbohydrates.
Keto-friendly nuts are also ideally safe to eat in moderate to high amounts, are affordable, versatile, and, of course, tasty.
With all this taken into account, here are some ideal choices to add to your diet.
#1. Pecan
Nutrition per 100g / 3.5 oz / 1 cup
Total fat: 72.0g Protein: 9.2g Fiber: 9.6g Net carbs: 4.4g
Pecans are a member of the walnut family of trees, and their nuts are similar to walnuts in appearance.
But despite their uncanny resemblance, a lot of things set them apart. Walnuts are native to Central Asia, while pecans are native to the south-central region of the US and Mexico.
Pecans also differ from walnuts in terms of nutrition, health benefits, taste, and price.
Being 72% fat, pecans are oiler than walnuts. Their high-fat percentage means they are high in calories, providing almost 700 kcal per 100g serving.
Another thing that makes them different from walnuts is that their fat is mostly MUFAs (57%). The remainder consists of PUFAs, most of which are omega-6s.
Pecans are also much more expensive at $22-25 per kg of hulled nuts. And as for their flavor, many describe it as sweet and buttery, while walnuts are more on the bitter side.
Health benefits
Like most nuts, pecans are rich in fiber, B vitamins, and essential minerals. But they're particularly rich in magnesium and zinc, two minerals that are deficient in many diets and whose low levels can cause depression, among other things.[19]
Pecans contain high levels of the antioxidant vitamin E. Studies show that eating pecans doubles blood levels of this vitamin and that it reduced bad (LDL) cholesterol oxidation by 33 percent.[20]
Can you eat Pecans during keto?
Because pecans are high in fat, they're definitely good to eat on keto. A 100g serving will give you only 4.4g net carbs, which is pretty impressive for a nut. Their sweet taste is also a big plus, but they are on the pricier side compared to other nuts.
Do you love candied Pecans? We too! Here's a delicious and lightning fast guide on how to make your own low-carb candied Pecans.
#2. Brazil
Nutrition per 100g / 3.5 oz / 1 cup
Total fat: 66.4g Protein: 14.3g Fiber: 7.5g Net carbs: 4.8g
Brazil nuts grow on trees of the same name, i.e., on Brazil nut trees.
These trees are native to South America and can grow 50 ft tall and 3-6 ft wide, which makes it one of the largest trees of the Amazonian rainforest.
Brazil nuts are also not true nuts, but seeds of a fruit that takes 14 months to mature and that's up to 6 inches wide and weighs over 4 lb.
Not surprisingly, Brazil nuts are large and oily. They're over 66% fat, 14% protein, and less than 5% net carbs. They have a nice balance of MUFAs, PUFAs, and saturated fats.
On the downside, most of their PUFAs are omega-6 fatty acids, which, although essential for health, also cause inflammation. Despite this, studies show that eating Brazil nuts improves blood cholesterol and inflammation. [24][25]
Health benefits
Nutritionally speaking, Brazil nuts are valued as a source of several important vitamins (e.g., thiamin and vitamin E), but they're particularly abundant in minerals. However, in practice, you won't get much out of Brazil nuts since 2 kernels are considered a single serving.
The only reason people are advised to stick to two Brazil nuts daily is their extraordinary selenium content, which is 95.9mg (137% DV) per one kernel. Selenium is toxic at high doses.
Check out Dr. Berg's thoughts on selenium below.
Another problem with Brazil nuts is their price, which has been soaring for the past 2 years due to droughts. The price of Brazil nuts is now around $20-30 per kg of dehulled nuts. However, they still are cheaper than macadamia and other nuts, so they could be considered a bargain considering their selenium content.
Can you eat Brazil nuts during keto?
You can and should eat Brazil nuts on keto but in moderation. These nuts are very high in selenium, which is an essential trace mineral but that is toxic when taken in excess. If you keep your intake to 2 or even a handful a day, you should be safe. Because you can only eat a tiny amount of these nuts daily, they may also not be the best snack option.
#3. Macadamia
Nutrition per 100g / 3.5 oz / 1 cup
Total fat: 75.8g Protein: 7.9g Fiber: 8.6g Net carbs: 5.6g
Native to western parts of Australia, macadamia nuts were named after John Macadam, a Scottish-Australian chemist, and friend of botanist Ferdinand von Mueller, who first scientifically described the nut.
The nut was brought to Hawaii around 1881, which is now the largest producer of macadamia nuts in the world.
Macadamia nuts are truly unique in many ways. First, they are higher in fat than any other nut, being over 75% fat. This feature gives them an exceptionally rich, buttery flavor.
They're low in protein and carbohydrates, which makes them a highly ketogenic nut. Like most nuts, most of their fat is MUFA, but they also provide moderate levels of saturated fats.
And as far as nutrition goes, macadamia nuts are particularly rich in thiamin, providing 80% of its DV per 100g serving. This nutrient is important for normal energy metabolism. These nuts are also a good source of fiber and magnesium.
Their major setback is their price: a kg of these nuts costs around $40-54. This makes macadamia nuts the most expensive on the global nuts market.
Why the heck are Macadamia Nuts so expensive? Check it out below.
Health benefits
An interesting thing about macadamia is that they contain a rare type of MUFA called omega-7 or palmitoleic acid. A study published in a 2018 issue of Toxicological Research found that palmitoleic acid protects the skin against oxidative stress, which, in turn, improves skin elasticity and reduces wrinkles.[22] Studies in animals also show that macadamia fats reduce inflammation and the size of fat cells.[23]
Can you eat Macadamia nuts during keto?
You can definitely enjoy macadamia nuts on keto. They're fairly low in carbohydrates and high in healthful fats. Their creamy texture and buttery flavor go well with a range of savory and sweet meals. However, their price is a huge liming factor.
#4 So-so Keto Nuts (Limited)
There are a couple of nuts that are good to eat on keto in moderation. While these nuts are low in carbohydrates, some of their characteristics make them impractical on a low-carb lifestyle. I'll explain why this is so in the following lines.
#4. Walnut
Nutrition per 100g / 3.5 oz / 1 cup
Total fat: 65.2g Protein: 15.2g Fiber: 6.7g Net carbs: 7.0g
Walnuts are probably the best nuts out there. They have a high-fat percentage, are very low in carbs, and are the least expensive nuts right after peanuts.
They provide essential fatty acids along with micronutrients that are otherwise difficult to obtain. And according to studies, they have the highest antioxidant capacity of all nuts.[13]
More precisely, walnuts are 65% fat, 15% protein, and 7% net carbs.[14] Besides that, most of their fat is of the polyunsaturated (PUFA) kind.
Walnuts are particularly rich in omega-3 PUFAs which are essential for human health but are also difficult to obtain on a standard diet.
Walnuts also provide ample protein, fiber, and host of micronutrients such as vitamin E, folate, vitamin B6, magnesium, and phosphorous.
Walnuts are also more affordable than other nuts, costing around $15 per kg of dehulled product. Their only downside is that they're quite prone to rancidification.[15] Buying them in hulls and storing them in a cool, dry place helps with this. And, as already explained, don't buy them in bulk to avoid ending up with spoiled nuts.
Health benefits
As far as their health benefits go, a paper published in Critical Reviews in Food Science and Nutrition explained that walnuts contain an antioxidant compound called ellagitannin, which the body converts to ellagic acid, a powerful antioxidant and anti-inflammatory agent. Ellagic acid is known to prevent and help with dangerous diseases, like cancer.
Can you eat Walnuts during keto?
Most definitely yes. Walnuts are higher in fat than many other nuts while being fairly low in net carbs. Most of their fat (72%) is essential PUFAs, and they also pack a punch in vitamins, minerals, and fiber. Studies also found they are exceptionally rich in antioxidants, some of which even help prevent cancer.
But walnuts still come with 7 grams of net carbs per 100g serving, so make sure to count your carbs!
Want to take your walnut love to the next level? Try out this DELICIOUS walnut fat bomb below!
#5. Hazelnut
Nutrition per 100g / 3.5 oz / 1 cup
Total fat: 60.7g Protein: 15.0g Fiber: 9.7g Net carbs: 7.0g
Also known as cobnut or filbert nut, the hazelnut is a popular addition to many confectionaries and desserts.
But there's more to these nuts than their contribution to all things sweet.
Hazelnuts are high-fat, protein-rich nuts that come with health and many other benefits.
Hazelnuts are 60% fat, most of which is composed of monounsaturated fatty acids (MUFAs).
A large body of research suggests that MUFAs protect against cardiovascular diseases (CVD) by lowering levels of blood cholesterol and triglycerides, increasing LDL particle size, reducing the formation of blood clots, and enhancing whole body fat burning.[16]
Health benefits
Studies have even put hazelnuts to the test to see if their MUFAs would provide these benefits. And according to a meta-analysis of these studies published in Nutrients, hazelnuts seem to decrease bad (LDL) and total cholesterol.[17] Studies have also found that regular consumption of hazelnuts prevents deficiencies in vitamin E, which is an antioxidant vitamin that keeps your skin, heart, eyes, and brain healthy.[18]
Besides being a great source of heart-healthy fat, hazelnuts are rich in protein, fiber, vitamins K, B6, thiamin, iron, magnesium, phosphorous, copper, and manganese, to name a few. And price-wise, hazelnuts are somewhat in the middle range at $22 per kg.
Can you eat Hazelnuts during keto?
You can almost freely enjoy hazelnuts on a ketogenic diet, but keep in mind that it still consists of 7g of net carbs per 100g. Since you'll likely be eating less than that daily, chances are you'll stay within your carb limit with hazelnuts.
Do you miss Nutella? No problem, we have a solution for you. Check out this delicious keto Nutella fat bomb recipe made from hazelnuts.
#6. Almond
Nutrition per 100g / 3.5 oz / 1 cup
Total fat: 49.4g Protein: 21.2g Fiber: 12.2g Net carbs: 9.5g
Almonds are not true nuts but seeds of drupes. They come in two varieties: sweet and bitter.
The latter are mostly used in making almond extract and get their bitterness from their high levels of amygdaline, which turns into cyanide in the body.
Eating too many unprocessed bitter almonds can cause cyanide poisoning. But you don't have to worry about that since most almonds on the market are the sweet kind.
Sweet almonds have a good balance of macronutrients; they're 50% fat, 21% protein, and 10% net carbs. The rest is mainly water and fiber.
Almonds are highest in MUFAs and contain barely any omega-3 fatty acids. On the plus side, they're rich in vitamin E, riboflavin, calcium, iron, magnesium, zinc, and manganese. Their high nutrient density has earned them the "nutritional powerhouse" moniker.
Almonds are truly versatile item in keto kitchen. You can even make your own low-carb almond flour from them. Check out the guide below.
Health benefits
And according to a large study involving 169 participants, snacking on 2oz of almonds daily leads to fat loss and improved blood lipids.[21] Researchers believe this may be due to improved blood glucose metabolism from replacing unhealthy snacks with almonds. And like most nuts, almonds are also a source of antioxidants that protect overall health.
Can you eat Almonds during keto?
Almonds are in the so-so category, which means they are pretty high in carbs when it comes to keto requirements. You can still eat them but in moderation, as 100g of almonds will come with 9.5g of net carbs.
Almonds are great for keto because of their versatility and relatively low price at $1.25 per 100g at Costco. Many keto-friendly products are made from almonds such as almond flour, almond butter, and almond milk. They may not be the lowest in carb content, but they certainly help boost your nutrition and health.
#7. Pine
Nutrition per 100g / 3.5 oz / 1 cup
Total fat: 68.4g Protein: 13.7g Fiber: 3.7g Net carbs: 10.0g
Also called pinole, pine nuts are the edible seeds of several species of pines. They have been eaten in Europe and parts of Asia since Paleolithic times.
Today, they're mostly used to garnish and flavor meat and vegetable-based dishes. They're also used in bread recipes, but probably their best-known use is in making Italian basil pesto sauce.
Pine nuts are 68% fat, 14% protein, and 13% carbohydrates. The rest is mainly water and fiber. Their high-fat content means they deliver plenty of calories, around 670 per 100g serving.
Another thing to note is that most of this fat is PUFAs and a smaller comprises MUFAs. This same serving size of pine nuts delivers at least 20% DV of vitamin E, vitamin K, magnesium, zinc, and manganese. On the downside, it also provides 10g of net carbs, which is a lot for keto.
What makes pine nuts stand out is that they come from pine cones instead of drupes and dry fruit. And their flavor definitely gives away their origin; it's often described as resinous, but also sweet and buttery. All in all, pine nuts taste like nothing you've tried before. Their high-fat content also makes them incredibly tender.
Health benefits
Pine nuts also seem to provide unique health benefits. One animal study, for example, found that oil in pine nuts increases muscle cell metabolism and brown adipose tissue, suggesting pine nuts can help with weight management.[26] A big disadvantage of pine nuts, however, is their hefty price tag of $40 per kg.
Can you eat Pine nuts during keto?
You can definitely enjoy a few pine nuts when on a keto diet. These nuts are high in essential fats and provide a range of important micronutrients. Unfortunately, they're also relatively high in carbs at 10g per 100g serving, and their price will also make you think twice before buying them. The best way to eat these flavorful nuts on keto is sparingly in recipes that call for them as a flavoring.
#4 High-carb Nuts (Avoid)
While most nuts are high-fat and low-carb, a rare bunch has a nutritional profile that is not suitable for those on a keto diet.
These high-carb nuts can easily kick you out of ketosis, especially if you're a keto beginner.
However, if you're keto-adapted or follow a cyclical or targeted ketogenic diet, then you may include these carby nuts here and there.
#8. Peanut
Nutrition per 100g / 3.5 oz / 1 cup
Total fat: 49.7g Protein: 23.7g Fiber: 8.0g Net carbs: 13.5g
Peanuts are actually legumes, just like soybeans, chickpeas, lentils, and black-eyed peas.
However, from a culinary standpoint, they're categorized as nuts because their nutrient profile is similar to that of most nuts and they're consumed just like nuts.
Most people eat roasted and salted peanuts or in the form of peanut butter.
Peanuts are around 50% fat, 24% protein, and 13.5% net carbs. While that may seem keto-friendly at first, keep in mind that a 100g serving contains over 13g net carbs.
And given how addictive peanuts can be, it's easy to go over your daily carb limit with these nuts.
On the plus side, peanuts are a fairly good source of protein, unsaturated fats, and their carbs are complex,[27] all of which makes them good for health. Researchers state that peanuts contain all amino acids in varying proportions, and their protein quality is as good as that of meat and eggs.
However, peanuts are low in lysine, methionine, and threonine, which are essential amino acids. They are also a known cause of protein allergies.
Health benefits
Other nutrients peanuts are rich in include vitamin E, thiamin, niacin, folate, magnesium, zinc, and potassium. They also provide a moderate amount of fiber, both soluble and insoluble. Peanuts are rich in an antioxidant compound called resveratrol, which is also abundant in red wine.[27] This compound is known to fight cancer, neurodegenerative diseases, and inflammation.
Can you eat Peanuts during keto?
I suggest avoiding whole peanuts on keto. A small serving of, say 50g, will give you almost 7g net carbs. A better way to consume peanuts on keto is as keto friendly nut butter. Two tablespoons of sugar-free nut butter will
