Grams Of Carbs Per Day Low Carb Diet

Grams Of Carbs Per Day Low Carb Diet

Low-carb nuts – the best and the worst

1. Overview
2. Recipes
3. Top 7
4. Similar guides

What are the best and the worst nuts to eat on a low-carb diet? Check out this guide, the lower-carb options are to the left.

The numbers by the nuts are the percent of digestible carbohydrates, i.e net carbs. This means that a hundred grams of nuts (3½ ounces or about three handfuls) will contain this many net carbs.^{1 2}

Carbs list

The best and the worst

All nuts provide healthy fats, vitamins, and minerals, and eating them may even help improve some heart disease risk factors.³ The carb counts of different nuts vary quite a bit, though.

The three lowest carb options are to the left – Brazil, macadamia and pecan nuts. These should be the first choices for nuts when following a low-carb diet as they are low in carbs, high in fat, and most people find them delicious! Although, a word of caution about Brazil nuts. They are a fantastic source of selenium, and only one or two per day can supply you will all the selenium you need. Just don't over do it! More than 20 could lead to selenium toxicity.

The group in the middle can be enjoyed in moderation by most people on low carb.

The worst options are to the right, pistachio and (especially) cashew nuts. Be very careful with these nuts if you're trying to lose weight or reverse your diabetes, as the carb grams will quickly add up. Just two handfuls of cashews contain 20 grams, the daily allowance on a strict low-carb diet.

Also, keep in mind that regardless of their carb counts, nuts are delicious and can be easy to overeat. So keep portions modest, especially if you want to lose weight.⁴

Salt and reward

Most people find that nuts taste better and get more rewarding when they are salted.⁵ Be aware that this can often result in eating far more nuts than you need to stop your hunger, something that can slow down weight loss.⁶

A good option is to just bring out a small bowl of nuts, not the entire bag.

Recipes

Here are our most popular low-carb recipes featuring nuts.

More (including snacks)

Worse choices

Of course all nuts are still better than most other snack options – like potato chips or candy. All nuts (even cashews) are much lower in carbs than these.

Top 7 low-carb nuts

Here's our list of the top 7 low-carb nuts, ranked by the amount of carbs.

1. Pecan nuts – 100 g (3½ ounces or about three handfuls) contains 4 grams of net carbs.
2. Brazil nuts – 100 g contains 4 grams of net carbs.
3. Macadamia – 100 g contains 5 grams of net carbs.
4. Hazel nuts – 100 g contains 7 grams of net carbs.
5. Walnuts – 100 g contains 7 grams of net carbs.
6. Peanuts – 100 g contains 8 grams of net carbs.
7. Almonds – 100 g contains 9 grams of net carbs. Almonds can also be ground into almond flour. Its neutral flavor makes it a good substitute for high-carb flours, and it's used in many low-carb recipes for bread or even pizza.

Return to the top of the low-carb nuts guide

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Grams Of Carbs Per Day Low Carb Diet

Source: https://www.dietdoctor.com/low-carb/nuts