Low Carb Nuts And Seeds Which To EAT, and which to AVOID

Nuts and seeds are highly nutritious and low in carbs, perfect for your carb dodging diet, right? Well, for the most part yes, but there are exceptions that you need to know about and even the lowest of low carb nuts can prevent weight loss.

In this article, I am going to share with you all you need to know about which types of nuts and seeds you can include in your low carb diet

Best Protein Sources
So nuts and seeds are tasty, high in nutrition, and, for the most part, low in carbs. But despite this, nuts are one of the main sources of problems that I see on a low carb diet.

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Carbohydrate Content of Nuts

The first reason is that there are a few nuts that do contain higher amounts of carbohydrates, which sometimes catch people out.

low carb nuts
So pecan and brazil nuts are the lowest in carbs at 4G of net carbs per 100G. Macadamia nuts are another great option at 5g.
Hazelnuts and walnuts and peanuts have 7g net carbs per 100 grams.
low carb nuts
Almonds are slightly higher at 10G per 100 g. A
low carb nuts
Jumping all the way up to 18G, we have pistachios

and then another big jump up to cashew nuts, right up at 27g per 100g. And these are the nuts that you really need to be careful of on a low carb diet.

So the main takeaway from this section is really to avoid cashew nuts and possibly pistachios as well.

Carbohydrate Content of Seeds

Chia seeds are fantastic. They’re low carb at 8g net carbs per 100 grams. There are some great chia seed breakfast puddings over on my website at carbdodging.com if you want to go and check those out.
Keto Almond and Strawberry Breakfast Chia Pudding
Keto Almond and Strawberry Breakfast Chia Pudding
Keto Blueberry and Coconut Chia Breakfast Pudding
Keto Blueberry and Coconut Chia Breakfast Pudding
Sunflower seeds have 11g, sesame seeds have 12g
low carb seeds
Pumpkin seeds are pretty high at 36g, but the thing with seeds is that we tend to use them in such small quantities, as it really doesn’t cause too many problems with carb counting.

What do we need to understand?

However, even low carb nuts can be a bit of an issue for people who are trying to lose weight and it’s because all nuts are very energy dense.

What do I mean by that? I mean that, gram for gram, nuts contain a lot of calories.

low carb nuts

So here is a good handful of pecan nuts and it weighs about 50 grams. Whilst that’s only 2 grams of net carbs, it’s also 345 calories.

Nuts are an easy snack and it’s quite easy to consume a lot of them over the course of a day and, therefore, consume quite a lot of calories in the process, especially salted nuts, which are more difficult to portion control.

If you’re reading this thinking, wow, I’d never eat that many nuts, then you’re probably safe, but I guarantee you that there will be people who are reading this and saying, yeah, I could really easily eat that many nuts. And if that’s you, then beware.

This problem is really compounded when we look at things like nut butters, which are basically blended up nuts. And again, it’s very easy to consume a lot of calories in this way.

So if you are struggling to lose weight despite a low carb diet and you’re still eating nuts, then you may wish to think about cutting your intake right down or possibly even eliminating nuts during this particular phase of your diet.

If you are going to consume nut butters, then quality is very, very important. Have a look at these labels that I found in the supermarket earlier today.

The one at the top contains added sugar. The one on just above contains added sugar and palm oil, pretty nasty stuff.

You want either pure blended nuts, or you want just nuts and a bit of sea salt.

Whilst we’re on the issue of quality, many of you will notice that nuts can go a bit rancid and start to taste quite horrible. The fat in nuts is mainly polyunsaturated fat, which means it will react with air. So be sure to keep nuts at the very least in an air sealed container and you can keep them in the fridge or the freezer in order to slow down this process of oxidizing.

So in summary, remember, cashews are pretty high in carbs. Pistachio nuts are also fairly high. You may want to limit those. If you’re struggling to lose weight on a low carb diet, but you know you’re keeping the carbs low, then the sheer amount of calories that you find even in quite a small number of nuts may be causing you a problem. And you may wish to eliminate them from your diet.