Brazil nuts are a nutrient powerhouse and native to South America. This Amazonian nut can be eaten raw or fried.
Moreover, brazil nuts are allowed on keto because of their low carb and high fat profile. Healthy brazil nuts are low in net carbs also.
Why Are Brazil Nuts Keto Friendly?
Brazil nuts are among the perfect low carb nuts keto due to their low net carb and high fat formula. Also, nutrient dense brazil nuts are a rich source of fiber and proteins.
Brazil nuts are super healthy ketosis nuts. The high fat and low carb combination of brazil nuts will not kick you out of ketosis. Moreover, brazil nuts calories are higher than several most commonly used nuts in the keto diet.
This high amount of brazil nuts calories reduces your craving for foods. Because of this consumption of keto brazil nuts helps to maintain a healthy weight in the long run.
Health Benefits of Brazil Nuts
Brazil nuts are a great source of several nutrients, vitamins, minerals, and antioxidants. These macronutrients and micronutrients boost the health benefits of brazil nuts.
The detailed analysis of brazil nuts health benefits are
Brazil nuts are full of selenium. 100 gram serving of brazil nuts contains a lot of selenium or 1920 µg. Because of this brazil nuts can be used as an alternative for selenium supplementation (1).
Furthermore, selenium is an essential micronutrient for optimal physiological functioning. Selenium improves redox cellular status and helps to maintain genomic stability. Selenium rich brazil nuts may decrease oxidative DNA damage in patients with type 2 diabetes (2).
Studies have shown that tree nuts like brazil nuts are associated with higher overall diet quality scores and improved nutrient intakes. Low carb brazil nuts improve the intake of healthy nutrients like fiber, vitamin E, calcium. It also reduces sodium intake (3).
Brazil nuts have benefits over kidney function also. Ischemia and reperfusion(IR) induced renal injury induces kidney dysfunction and mortality. According to studies, a low dose intake of brazil nuts can reduce the renal injury caused by Ischemia and reperfusion (4).
The effective nutrients increase brazil nuts health benefits for cardiovascular health. According to studies a single intake of brazil nuts may improve the lipid profile of healthy adults by lowering LDL-cholesterol and raising HDL-cholesterol (5).
Nutritional Value of Brazil Nuts
Brazil nuts are highly nutritious. It contains healthy minerals like zinc, copper, potassium, magnesium, iron, etc. Moreover, brazil nuts are a great source of vitamin C, E, and folate.
Let’s check the nutritional value of brazil nut (nutrition 100g) (6)
- Calories: 659
- Protein: 14.3 g
- Fat: 67.1 g
- Carbohydrate: 11.7 g
- Fiber: 7.5 g
- Sugar: 2.33 g
- Calcium: 160 mg
- Iron: 2.43 mg
- Magnesium: 376 mg
- Phosphorus: 725 mg
- Potassium: 659 mg
- Sodium: 3 mg
- Zinc: 4.06 mg
- Copper: 1.74 mg
- Vitamin C: 0.7 mg
- Thiamin: 0.61 mg
- Riboflavin: 0.03 mg
- Niacin: 0.29 mg
- Vitamin B6: 0.1 mg
- Folate: 22 µg
- Choline: 28.8 mg
- Vitamin E: 5.65 mg
Keto Brazil Nut Recipes
Brazil nuts can be eaten unblanched or blanched. Several low carb recipes use brazil nuts to improve their nutrition value.
Moreover, brazil nuts add an extra flavor to these low carb keto recipes.
Keto brazil nut rice: Keto brazil nut rice is prepared by mixing brazil nuts with roasted cauliflowers, and cabbage. To improve the taste of this keto rice one tbsp of keto garlic salt can be added.
When to Eat Brazil Nuts
Roasted brazil nuts can be consumed as a snack. Also, you can eat brazil nuts with your breakfast or afternoon meal.
Actually, there is no fixed time to eat brazil nuts. You can eat a handful of healthy brazil nuts any time and anywhere.
How Much Brazil Nuts Can You Eat on Keto
Brazil nuts are very high in calories & selenium. That’s why excess eating of brazil nuts may cause trouble for your body like weight gain and selenium toxicity.
One kernel of brazil nut is perfect to eat on a keto diet as it provides low net carbs and high fat. You will get only 0.2 grams of net carbs and 3.36 grams of fat from a serving of one kernel brazil nut.
Moreover, this serving will provide 96 µg of selenium which will not break the daily upper limit of 200 µg. Furthermore, 33 you will get calories from this intake which will not create calorie imbalance.
Brazil nuts are low in carbs and a great source of fat. Because of this brazil nuts are keto friendly. Several keto meals use brazil nuts to boost their nutrition profile.
Moreover, brazil nuts are full of healthy minerals, vitamins, and antioxidants. These micronutrients help in controlling type 2 diabetes and cholesterol levels.
However, surplus eating of brazil nuts can cause problems like weight gain and selenium toxicity. So, you should not consume an excess number of brazil nuts.