Best Keto Nuts

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different types of nuts

When you go on a keto diet you are going to be eating more fats than you would on other diets. Nuts can be a great source of fats protein to snack on and help you maintain your macronutrient quota and percentages. 

Going on a keto diet will change your body into a stored fat burner instead of a glucose burner within a few days of sticking to the diet. Normally most people on a keto low-carb diet aim for a percentage of total calorie consumption per day in 5% carbohydrates, 70% fats and 20% in protein.  

A 1-ounce portion of nuts has the following grams of carbohydrates, proteins, and fat

                         Carbohydrates     Proteins Fats 

Pecans               1.1 grams 2.6 grams     20 grams

Brazil                  1.3 grams 4.1 grams    19 grams

Macadamia         1.5 grams   2.3 grams 21 grams

Walnut                1.9 grams 4.3 grams    18 grams

Hazelnut              2.3 grams 4.2 grams    17 grams

Pine nuts             2.7 grams 3.9 grams    19 grams

Almonds              2.9 grams 6  grams 14 grams 

Peanuts              3.8 grams 7 grams       14 grams

Pistachios           5.8 grams 6 grams        13 grams

Cashews             8.4 grams 5 grams         12 grams

A small handful is about 1 ounce so you need to be mindful of how many nuts you eat. Nuts have other nutrients that can be healthy for you like several B vitamins including folate, vitamin E, calcium, iron, zinc, potassium, and magnesium.

Antioxidant minerals like selenium, manganese, and copper. They are low in sodium (as long as they are not salted) and are a good source of dietary fiber.   

All-natural peanut butter is low in carbs because of the fiber content. Remember net carbs are the total amount of carbohydrates in grams minus the amount of fiber.

Your body does not use the fiber for fuel. Two tablespoons of natural peanut butter have only 3.5 grams of net carbs.

Peanut butter is high in protein and fats. Nut butters are generally good on a keto low-fat diet.

It may be best to make your own so you know there are no added sugars or carbohydrates.

Homemade Almond Butter

The following Almond butter recipe is a good one. I found this one at Ketogasm. It is simple.

There are only two ingredients, almonds and Himalayan salt (the fancy pink salt that is popular today). Almonds are high in fiber, vitamin E, vitamin B2 (riboflavin), phosphorus, zinc, magnesium, and manganese.

One pound of almonds will amount to approximately three cups of nuts which usually yield enough butter to fill a 16 ounce wide mouth jar. You can choose to buy roasted almonds or roast raw almonds in your oven at 320 degrees on a baking sheet that has been lined with baking paper.

Spread the almonds in a single layer on the paper.  Roast the almonds checking and turning them occasionally making sure they don’t brown too much.

Let them cool, then process in a food processor using an S-shaped blade. They will turn into almond meal, then with time, a more sticky dough-like consistency and as the oils emerge a more butter /paste consistency. 

It takes a bit of time and faith initially, but eventually, you do get wonderful grainy nut butter.  You can add a little MCT or coconut oil if it is too dry.

Be patient it takes about 4-5 minutes of processing. Add salt to taste and pulse a bit more to mix it in.

Store in a sealed wide-mouth jar in the fridge.  Refrigerated nut butter will last for up to 6 months.  

Peanut butter you make at home can be made in a similar way.  Peanuts are probably the cheapest nuts available.

Use the peanut butter to make easy :

Peanut Butter Bombs

This easy recipe was found on thebigmansworld.

The recipe calls for a sticky keto-friendly sweetener like monk fruit maple syrup. It is not real maple syrup.

Do not use honey or date syrup as they have too many carbohydrates.  I recommend a brand like Lakanto.

https://www.amazon.com/Lakanto-Maple-Flavored-Sugar-Free-Syrup/dp/B07FN9MSZM

You also need coconut flour, no other flour will give these bombs their fudge-like consistency.

Anthony’s Organic Coconut Flour

https://www.amazon.com/Organic-Coconut-Anthonys-Verified-Gluten-Free/dp/B00BSZBEAG

Ingredients

2 cups smooth peanut butter (you can substitute almond butter)

½ cup sticky sweetener like Lakanto monk fruit maple syrup

¾ cup coconut flour

Mix the three ingredients in a large bowl until well mixed. If you find the batter too stiff to form balls, you can add water, if needed, a few drops at a time.

Form walnut-sized balls and place on a baking sheet on top of a piece of baking paper. Refrigerate for at least one-half hour. 

One ball contains 57 calories, 3 grams of carbohydrates, 1.5 grams of fiber,  2 grams of protein and 4 grams of fat.

Since there is fiber in peanuts, the net carbohydrate per ball is only 1.5 grams of carbohydrate.  Carbs minus fiber = net grams of carbohydrate  

While you are at it you can also make your own:

Coconut Butter

Keto-friendly coconut butter uses desiccated unsweetened shredded coconut.

Ingredients

¾ cups desiccated shredded unsweetened coconut

Pinch of salt

½ teaspoon unsweetened vanilla extract

½-1 teaspoon stevia or monk fruit powder for a keto-friendly sweetener (optional)

Process the first three ingredients in a food processor using an S-shaped blade. Blend until smooth.

You may need to scrape down the sides every now and then. It may take a while depending on the consistency you like.

It could take up to 10 minutes so pause the processor at 5 minutes to make sure your motor cools down a bit.  Then add the sweetener and pulse a bit. Adjust to taste, adding more if needed.

I do not recommend a hand blender or regular blender as the shreds of coconut get thrown on the sides and it does not work as well as the food processor. It is best to store in the fridge, but let it sit on the counter to warm up a bit for a creamier spread.

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