Nuts are a good addition to healthy dishes. They are packed with nutrients and able to provide numerous health benefits.
The majority of these are high in protein and a great source of vegan protein. However, not all nuts are low in carbs.
Here we have covered the best high protein low carb nuts. Also, all of these nuts fall under the best nuts for keto category.
Almond
Almonds are a great source of protein. Moreover, keto friendly almonds are also low in carbs. Moreover, almonds are a rich source of nutrients and provide several health benefits.
Almonds contain a high amount of dietary fiber. Dietary fiber is beneficial for (1)
- Type 2 diabetes control
- Constipation prevention
1/4 cup of almond(35 grams) contains 7.5 grams of protein and 7.6 grams of total carbs (2).
Peanut
Peanuts are widely used nuts. It is famous for its most common byproduct i.e peanut butter which is good for maintaining health.
Peanuts are packed with nutrients. Like almonds, peanuts are also low in carbs and contain a high amount of protein.
Moreover, peanuts are a good source of potassium. This potassium component provides health benefits like (3)
- Diabetes control
- Kidney stone risk reduction
- Blood pressure maintenance
50 gram serving of peanuts provides 12.9 grams of protein and 8 grams of total carbs (4).
Pine Nuts
Pine nuts are a high source of protein. Moreover, it is considered among the best carb restricted nuts. Like other healthy nuts, pine nuts are a great source of essential nutrients.
Studies have shown that pine nuts can provide a wide range of health benefits. These are (5)
- Reduction of fasting blood glucose
- Improvement of insulin resistance
- Weight loss
- Management of oxidative stress
A serving of 50 grams of pine nuts contains 6.8 grams of protein and 6.5 grams of total carbs (6).
Walnuts
Walnuts are high in protein and low in carbs. The carb restricted formula of walnuts aids in multiple health benefits.
According to studies low carb foods are able to reduce weight and glycemic control in patients with type 2 diabetes (7).
Moreover, walnuts are one of the best nuts that reduce the risk of cardiovascular diseases and depression. It also provides antioxidant and anti-inflammatory effects (8).
1/2 cup of walnuts contains 6.1 grams of protein and 5.5 grams of total carbs (9).
Brazil Nuts
Brazil nuts are most commonly used in several side dishes. This healthy nut is low in carbs and contains a high amount of protein.
Brazil nuts are a rich source of essential micromineral called selenium. Selenium is able to provide multiple health benefits.
It may provide the following health benefits like (10)
- Reduce the risk of miscarriage
- Improves mood
- Boost immunity
50 gram serving of brazil nuts contains 7.1 grams of protein and 5.8 grams of total carbs (11).
Hazelnuts
Delicious hazelnuts are a great source of protein. This low carb nut is packed with vitamins, minerals, and antioxidants which promotes multiple health benefits.
The sufficient intake of protein protects from several health disorders like (12)
- Stunting
- Anemia
- Physical weakness
- Edema
- Vascular dysfunction
- Impaired immunity
With 5 grams of protein per 1/4 cup serving, hazelnuts may be able to protect our bodies from these disorders.
The serving size of 50 grams of hazelnuts contains 7.5 grams of protein and 8.3 grams of total carbs (13).
Final Thoughts
Low carb and high protein nuts can be added to any diet plan. These nuts are full of essential nutrients. All of these nuts contain both micronutrients and macronutrients.
These nutrients provide several health benefits over diabetes control, weight reduction, immunity boost, etc. Moreover, these nuts are suitable for maintaining ketosis levels.
However, excess intake of these ketogenic nuts should be avoided. Surplus intake of protein rich nuts may cause health troubles especially kidney diseases.
