Nuts and seeds are another segment of extremely healthy and nutritious food that have to be eaten with caution. In this article, which nuts and seeds to eat in Keto. Nuts and seeds not only provide essential minerals and vitamins but also provide considerable fiber and healthy fats (omega 3s and 6s).

So, they are a must to the diet and can be easily included if their net carb content is kept in mind.

Typically, you should fulfil your daily carb quota through vegetables, fruits, and nuts.

Nuts and seeds are high-fat and (in most cases) low in carbs, making them great foods for the ketogenic diet. In general, nuts and seeds are rich in monounsaturated fats, essential fats, magnesium, zinc, folate, vitamin E, and other important micronutrients.

Here’s a complete list of nuts and seeds, including calories and net carbs from Ketogenic Diet Resource:

As you can see, you may want to be careful with certain nuts, such as chestnuts, cashews, and pistachios, which are higher in net carbs.

Studies show that folks who regularly eat nuts and seeds have lower body weights.

And despite being calorie-dense, research shows that nut consumption doesn’t lead to weight gain; in fact, most studies show that they lead to weight loss.

What you may not know is that the body does not efficiently absorb all the fat and calories from nuts and seeds. Instead, studies have shown that the body excretes up to 18% of the calories from nuts.

Eating nuts and seeds increases the release of important appetite-suppressing hormones, and believe it or not, the simple action of crunching and chewing on nuts and seeds can send signals of fullness to your body.