The plant-based diet has gained popularity as it majorly comprises vegetables and fruits along with protein sources like nuts and seeds and minimises the risk of heart-related health issues. For persons with weight loss goals who need to include low-carb foods, nuts are a good inclusion. Low carbs in nuts make them a preferable food choice.
The nutritional profile depends on the nuts you choose to include in the meal. So, it is essential to understand the nutritional facts to choose the best for your diet plan. Calories in nuts are slightly higher as they are high in fats and so it is recommended to have them in moderation.
Carbs in Nuts
Nuts are generally high in calories as they contain fat in high amounts. Since they are high in calories, you should be watchful about the amount you consume. Carbs in nuts are low, and the levels depend on the type of nuts chosen. A handful of macadamia nuts can add up to 500 calories to your diet and so you should have them in moderation. The fat in nuts is considered healthy as they are polyunsaturated and monounsaturated fats that boost heart health.
Nuts with Low Carbs
Some of the nuts that are considered healthy incorporation into your diet are:
1. Macadamia Nuts
If you consider low carbs in nuts good for your diet plan, then macadamia nuts are a good choice. They are high in protein and considerably low in carbs. They are a good source of manganese, iron, B vitamins, copper, and magnesium. A serving of 28 grams of macadamia nuts contain
Total Carbs: 4 grams
Net Carbs: 2 grams
Percentage of calories from carbs: 8%
They contain high amounts of monounsaturated fats that according to research help in reducing cholesterol levels and inflammation markers.
Studies have shown that people with high cholesterol levels who consumed about 40 to 90 grams a day noticed a significant reduction in various oxidative stress and inflammation markers.
Low carbs in nuts like macadamia nuts lowered the risk of cognitive decline, heart disease, certain cancers, and type 2 diabetes.
2. Brazil Nuts
Brazil nuts are a good example of low carbs in nuts. They are a rich source of selenium and provide 100% and more of the daily value. Brazil nuts are also high in fibre. A serving of 28 grams of Brazil nuts comprises nutrients as given below
Total carbs: 3 grams
Net carbs: 1 gram
Percentage of calories that are derived from carbs: 8%
Many bodily functions like metabolism, DNA production, and reproduction require selenium. Selenium with its antioxidant properties protects your cells against oxidative damage and it is also required for boosting your immune system and for effective thyroid function.
The maximum selenium required per day is 400 mcg which comes from 4 Brazil nuts and so the consumption should be limited to this.
3. Pecans
Carbs in nuts should be quite low if they have to be a favourable inclusion in low-carb diets. Despite their association with sweets, pecans are considered good for a healthy diet as they provide a wide range of nutritional benefits. They are high in magnesium, phosphorus, zinc, and thiamine. The carbs in pecans are as low as 1 gram of net carbs in a serving of 28 grams. Net carbs refer to total carbs less the fibre content. The nutritional value in a serving of 28 grams of Pecan is given below
Total Carbs: 4 grams
Net Carbs: 1 gram
Percentage of calories from carbs: 8%
Pecans are rich in fibre that are highly soluble and tend to reduce blood sugar levels and blood markers associated with cardiovascular disease like high cholesterol levels. It was also reported from studies that pecan reduced fasting insulin, beta cell dysfunction, and insulin resistance, all of which are markers linked to heart disease. Consumption of pecan also reduced haemoglobin A1C, a marker of long-term blood sugar control.
4. Hazel Nuts
Hazel nuts are one of the best options for low-carb foods. They are high in omega-3 fatty acids, manganese, fibre, and vitamin K. Hazelnuts are among the types of nuts that are low in net carbs and fit well into a low-carb diet. A serving of 28 grams of Hazel nuts contains
Total carbs: 5 grams
Net carbs: 2 grams
Percentage of calories derived from carbs: 10%
The precursor to nitric oxide is L-arginine, an amino acid. Hazel nuts are rich in this precursor. Nitric oxide promotes heart health by relaxing blood vessels and decreasing blood pressure by improving blood flow. Hazelnuts are also rich in monounsaturated fats and fibre and promote heart health. With potent antioxidant properties, Hazel nuts reduce inflammation in your body.
5. Walnuts
Walnuts top the list of low-carb foods. They are high in essential nutrients like iron, magnesium, B vitamins, fibre, and zinc. They are also loaded with antioxidant properties. The carbohydrate content in a serving of 28 grams of walnut will be
Total carbs: 4 grams
Net carbs: 2 grams
Percentage of calories that add up from carbohydrates: 8%
Walnuts included in your diet on a regular basis will support heart health and brain health. It also may lower the risk of certain cancers. Walnut is high in polyphenol content which is helpful in aiding weight loss. Studies have shown that people who regularly consumed about 30 grams of walnuts saw visible results in weight loss.
Walnuts are the most recommended types of nuts as they are a good source of alpha-linolenic acid, one of the essential omega-3 fats that minimise the risk of stroke and heart disease.
Studies have shown that walnuts are also beneficial in regulating blood sugar levels in people affected by type 2 diabetes.
6. Pine Nuts
Pine nuts are a good dietary source of various nutrients like magnesium, vitamins K and E, copper, phosphorus, and zinc. Cones of pine trees are the source of pine nuts. The high oily content in these nuts is the reason for their unique flavour and buttery texture. A serving of 28 grams of pine nuts contains:
Total carbs: 4 grams
Net carbs: 3 grams
The percentage of calories to carbs is 8%
Like any other low-carb foods, pine nuts benefit heart health by reducing cholesterol levels and inhibiting the buildup of plaque in blood vessels. It also helps in maintaining a healthy body weight if consumed regularly.
7. Peanuts
Peanuts are the most economical source of low-carb foods. Peanuts are legumes that are commonly referred to as nuts. They contain vitamin E, phosphorus, copper, zinc and folate in high amounts. They are also a rich source of plant protein. 28 grams of peanuts contain
Total carbs: 6 grams
Net carbs: 4 grams
Percentage of calories derived from carbs: 14%
Peanuts are loaded with antioxidants like resveratrol that lowers the risk of heart disease and cognitive decline. Peanuts are the best partners for a weight loss journey. Since they have a mild taste they can be included in several recipes.
Peanut butter is a delicious option if you are on a low-carb diet.
8. Almonds
Almonds provide high nutritional value while low in carbs. They are a rich source of vitamin E, magnesium, copper, riboflavin, and manganese. 28 grams of almonds contain
Total carbs: 6 grams
Net carbs: 3 grams
Percentage of calories in carbs: 15%
Almonds tend to keep you satiated for longer and curb hunger pangs. This is the reason they are highly recommended in weight loss diets. Almonds can be incorporated into various recipes
Almond butter is a delicious, nutritious, and versatile ingredient if you are on a low carb or ketogenic diet.
Conclusion
Carbs in nuts are low while they are high in other nutrients like B vitamins, vitamin E, vitamin K. manganese, iron, folate, zinc, copper, and magnesium. The nutritional profile depends on the types of nuts included in the diet. Nuts are an excellent incorporation in low-carb or ketogenic diets. They are ideal for in-between snacking. Some nuts like almonds keep you satiated for longer and so will be highly beneficial for achieving weight loss goals.
Nuts are great low-carb foods that help improve your heart health, regulate blood sugar levels, and also promote weight loss. They are versatile and delicious ingredients that can blend well with any snack or meal.
