7 types of nuts that are low-carb
By Jessah Robinson, Adv Dip (Nut Med)
Nuts are often touted for being excellent sources of beneficial fats and plant-based protein while also being low in carbs. However, there are certain nuts that are particularly low-carb. Here are 7 nuts that should be consumed as part of a low-carb diet.
Although they are often associated with the not so nutritional pecan pie, these nuts provide an array of nutritional benefits. Pecans are extremely low in carbs while also being high in fibre, magnesium, phosphorus and zinc. Pecans contain soluble fibre which attracts water and slows digestion, and has been proven to reduce blood sugar levels and LDL cholesterol.
These buttery-tasting nuts are also low-carb and high-fat while being loaded with B vitamins, magnesium, iron, copper and manganese. They are also rich in monounsaturated fats that are excellent for heart health as they reduce cholesterol levels and exert an anti-inflammatory effect in the body.
3. Brazil nuts
These large, low-carb nuts are particularly well-known for their high selenium concentration. However, the selenium content varies depending on the quality of the soil where the nuts were grown. Selenium acts as a powerful antioxidant to protect against free radicals, supports healthy immune function and has anti-inflammatory properties.
These brain-shaped nuts are loaded with nutrients, minerals, antioxidants and fibre, and true to their appearance actually promote healthy brain function. This is no surprise as the human brain is made up of approx. 60% fat. Incorporating walnuts into your everyday diet can also improve heart health, reduce blood pressure and aid weight loss.
Although hazelnuts are often associated with chocolate and more specifically ‘Ferrero Rocher’, these little nuts are high in healthy fats, fibre, vitamin E and vitamin K. They are also bursting with antioxidants which protect against free radicals and fight inflammation.
6. Pine nuts
While not typically found in your trail mix, pine nuts have a distinct and buttery texture making it a perfect accompaniment in pastas, salads and of course; pesto. They are especially high in vitamin E, magnesium, vitamin K and zinc.
These popular nuts are high in protein and low in carb, but they are also a rich source of vitamin E and magnesium. Almonds pair well with fruit and salads or simply by themselves for when those afternoon cravings hit. Furthermore, almond meal is commonly used as a gluten-free option to make cookies, loaves, or even as a substitute for breadcrumbs when making meat dishes and casseroles.