Are Walnuts Keto-Friendly?

Nuts have always been a personal favorite. They are hearty, healthy, and keep the mouth busy. But are they keto-friendly? 

On this blog post, we'll talk about a specific kind of nut... the round, single-seeded stone walnut. Is it keto-friendly enough to be enjoyed as a delightful snack? If so, how much should you consume? And what are the health benefits of walnuts? 

Read on as we reveal the satisfying answers!

Nutritional Content of Walnuts

Walnuts provide the body with 654 calories, 14 g of carbs, 7 g of dietary fiber, 15 g of protein, and 65 g of total fat per 100 gram-serving. 

Of the 65 g total fat, 47 g of it is polyunsaturated fat, and 9 g of it is monounsaturated fat. 

A cup of ground walnut (80 g) contains 523 calories, 11 g of carbs, 5 g of dietary fiber, 12 g of protein, and 52 g of total fat (38 g of which is polyunsaturated fat and 7 g of which is monounsaturated fat). 

Meanwhile, a 100 gram-serving of black, dried walnuts is loaded with 618 calories, 10 g of carbs, 7 g of dietary fiber, 24 g of protein, and 59 g of total fat. 

Walnuts have long been praised because of their high potassium, moderate protein, and high-fat content. 

Are Walnuts Keto-Friendly?


As mentioned above, walnuts are high in fat, moderate in protein, and relatively low in carbs. These are precisely what you need to succeed in the keto diet. 

Hence, it is safe to say that walnuts are, indeed, keto-friendly. A cup of walnut gives us an impressive nutrient profile. 

A cup of walnuts gives us a substantial amount of fat, which primarily consists of polyunsaturated and monounsaturated fats; both provide the body with omega-3 and -6 fatty acids.

It's also low in carbs. The recommended carb intake for keto dieters is no more than 50 g. But most find keto diet more effective if they only consume 20 to 30 g of carbs per day. 

Even if you chomp a whole cup of chopped walnut (117 g), you will only be consuming 16 g of carbs with 8 g of dietary fiber. 

In the keto diet, you can deduct the dietary fiber to the total carb. The difference is the actual carb that you will supply your body. 

Health Benefits of Walnut

Walnuts have given us a lot of reasons to love them.

A. Walnut is an excellent antioxidant

Research has proven that walnuts have higher antioxidant activity compared to other common nuts. 

This is because of the vitamin E, melatonin, and polyphenols in them, particularly in the skin of walnuts. 

A study has shown that adults eating a walnut-rich meal were able to prevent oxidative damage of bad cholesterol after eating. 

B. A powerhouse of Omega-3

Omega-3 is an essential fatty acid that the body doesn't naturally produce. 

Walnuts are rich in omega-3 fat than any other nut. A 28 gram-serving is loaded with 2.5 g of omega-3. 

Studies have shown that consuming a healthy dose of omega-3 helps lower the risk of dying from heart disease. 

C. Walnut promotes healthy digestion

Walnuts can support the health of your gut. 

In a study, 194 adults were asked to eat 43 grams of walnuts every day for eight weeks. The study had found that they had an increase in beneficial bacteria in the gut compared to the period when they did not eat walnuts. 

A healthy gut means healthy digestion. Experts suggest that a healthy gut can also affect one's emotions. A healthy gut may also help reduce disease risk. 

Keto Walnut Recipes to Try

Your walnut snack shouldn't be bland and boring. Below are a few must-try keto walnut recipes:

 Walnut Cookies

This recipe yields 108 calories, 2 g of carbs, 1.1 g of dietary fiber, and 1.5 g of protein per serving. 

Check out the full recipe here

Keto Walnut Bread

A slice of keto walnut bread contains 188 calories, 7.3 g of carbs, 4.3 g of dietary fiber, 16 g of fat, and 5 g of protein. 

To check the full recipe, click here

Final Takeaway

Walnuts are healthy, tasty, and convenient. It has all the qualities of a keto-approved snack: high in fat, moderate in protein, low in carbs.

Plus, it offers the body a lot of health benefits so do consume it moderately!


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