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Incorporating nuts and seeds in a ketogenic diet is a great way to add diversity and boost nutrient intake. These crunchy snacks are not only low in carbs but are also high in healthy fats and proteins. While some nuts and seeds are keto-friendly, some may not be appropriate for the diet, and it’s essential to choose wisely. One nut you may have questions about its suitability for the keto diet is cashew. Cashews are relatively high in carbs compared to other nuts. A 1 oz serving size (about 18 cashews) contains roughly 8 grams of carbs, which is slightly higher than the 5 grams limit for a standard keto diet. However, cashews are still an excellent source of minerals such as magnesium, zinc, and iron. If you’re considering adding cashews to your diet, it’s essential to watch your portion sizes. Consuming too many cashews can quickly add up and push you past your carb limit. A small serving size of 10 to 12 cashews per day is considered safe for most people on the keto diet. Incorporating other nuts and seeds is a great way to diversify your nutrition intake while staying within the carb limit. Here are some of the best nuts and seeds for keto diet: 1. Almonds: Almonds are low in carbs, high in healthy fats, and fiber. They are a great source of Vitamin E and magnesium, and they can help reduce the risk of heart diseases. 2. Brazil Nuts: Brazil nuts are an excellent source of selenium, a mineral that promotes thyroid health, and may help protect against some cancers. 3. Chia Seeds: Chia seeds are low in carbohydrates and high in fiber, both of which are essential for a keto diet. They are also a great source of omega-3 fatty acids and antioxidants. 4. Macadamia Nuts: Macadamia nuts are low in carbs and high in healthy fats. They also contain a good amount of fiber and essential minerals such as magnesium, manganese, and thiamine. 5. Pumpkin Seeds: Pumpkin seeds are an excellent source of zinc, which is important for immune function and healthy skin. They are also high in healthy fats and protein. Incorporating nuts and seeds into your keto diet can provide a range of health benefits, from reducing the risk of heart disease to improving digestion. Be sure to choose the right types of nuts and seeds and be mindful of portion sizes to stay within your carb limit. So snack on, and enjoy the benefits that come with adding nuts and seeds to your meals!
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