How to use keto barmy?
1. Pecans
Calories: 196
Protein: three grams
Fat: twenty grams
Total carbs: four grams
Fiber: three grams
Net carbs: one gram
They’re a high-fat, keto-friendly nut that will facilitate cut back levels of the endocrine.
Insulin could be an internal secretion that may cause your body to store fat, therefore it’s ideal to stay endocrine levels low once attempting to reduce.
2. Brazil barmy
Brazil barmy area unit a kind of tree nut grownup in South America. One ounce (28 grams) of Brazil barmy contains (3 Trusted Source):
Calories: 185
Protein: four grams
Fat: nineteen grams
Total carbs: three grams
Fiber: a pair of grams
Net carbs: one gram
They’re additionally a wonderful supply of Se, a trace mineral that’s required for varied bodily functions, together with replica and supermolecule synthesis (3 Trusted supply, 4 Trusted Source).
3. Chia seeds
Calories: 138
Protein: five grams
Fat: nine grams
Total carbs: twelve gram
Fiber: ten grams
Net carbs: a pair of grams
With regarding hr of their fat content consisting of polyunsaturated fatty acid fats, they’re a wonderful plant-based supply of those essential fats that supply powerful medicament properties (7Trusted supply, 8Trusted Source).
4. nut tree barmy
Macadamia barmy area unit tree barmy native to Australia. They’re terribly high in fat, creating them good for the keto diet. One ounce (28 grams) of nut tree barmy contains (10Trusted Source):
Calories: 204
Protein: a pair of grams
Fat: twenty-one grams
Total carbs: four grams
Fiber: a pair of grams
Net carbs: a pair of grams
Several studies link nut tree barmy to improved cholesterin levels (11Trusted supply, 12Trusted supply, 13Trusted Source).
5. Flax seeds
The flax seeds area unit is jam-packed with fiber and polyunsaturated fatty acid fats. One ounce (28 grams) of flax seeds provides (14Trusted Source):
Calories: 131
Protein: vi grams
Fat: nine grams
Total carbs: nine grams
Fiber: eight grams
Net carbs: one gram
These little seeds are studied for his or her potential useful effects on force per unit area and heart health.
6. Walnuts
Walnuts area unit a well-liked style of tree nut grownup and devoured worldwide. One ounce (28 grams) of walnuts contains (16Trusted Source):
Calories: 185
Protein: four grams
Fat: eighteen grams
Total carbs: four grams
Fiber: a pair of grams
Net carbs: a pair of grams
They’re a high-fat, keto-friendly nut that will profit heart health by reducing cardiopathy risk factors, like high low-density lipoprotein (bad) cholesterin and force per unit area.
7. Hemp seeds
Hemp seeds, or hemp hearts, area unit the seeds of the cannabis plant. They’re a wonderful supply of plant-based supermolecule and healthy fats. One ounce (28 grams) of hemp seeds provides (18Trusted Source):
Calories: a hundred and fifty-five
Protein: nine grams
Fat: fourteen grams
Total carbs: a pair of grams
Fiber: one gram
Net carbs: one gram
8. Hazelnuts
Hazelnuts area unit tree barmy with a sleek, buttery texture that creates them well-suited for desserts.
Calories: 178
Protein: four grams
Fat: seventeen grams
Total carbs: five grams
Fiber: three grams
Net carbs: a pair of grams
9. Peanuts
Peanuts area unit technically a legume, which suggests they’re additional closely associated with beans and lentils than different barmy on this list. However, they’re one in all the foremost wide out there barmy and an excellent alternative for keto dieters.
One ounce (28 grams) of peanuts contains (25Trusted Source):
Calories: 164
Protein: seven grams
Fat: fourteen grams
Total carbs: vi grams
Fiber: a pair of grams
Net carbs: four grams
They’re a wonderful supply of plant-based supermolecule and jam-choked with essential amino acids, the building blocks of supermolecule that you just should acquire through your diet (26Trusted Source).
10. Sesamum indicum seeds
Sesame seeds area unit a well-liked ingredient used around the world, most notably as a topping for food like hamburger buns. They’re low in carbs and high in fat, creating them an honest alternative for ketogenic diets.
One ounce (28 grams) of Sesamum indicum seeds contains (28Trusted Source):
Calories: a hundred and sixty
Protein: five grams
Fat: thirteen grams
Total carbs: seven grams
Fiber: five grams
Net
carbs: 2
grams
They’re additionally jam-choked with medicament antioxidants referred to as lignans.
11. Pine nuts
Pine barmy area unit tree barmy that area unit best-called associate degree ingredient in pesto, associate degree Italian sauce created with vegetable oil, Parmesan cheese, and basil.
However, they’re very versatile and have a singular, earthy flavor that pairs well with several foods. They additionally happen to be low in carbs and high in fat.
One ounce (28 grams) of pine barmy provides (33Trusted Source):
Calories: 191
Protein: four grams
Fat: nineteen grams
Total carbs: four grams
Fiber: one gram
Net carbs: three grams
They contain a fat referred to as pinolenic acid, which can decrease hunger by regulating hormones that have an effect on appetence, like cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1) (34).
12. helianthus seeds
Sunflower seeds area unit a well-liked, high-fat snack that may build a wonderful addition to your keto diet. One ounce (28 grams) of shelled helianthus seeds contains (36Trusted Source):
Calories: 164
Protein: vi grams
Fat: fourteen grams
Total carbs: vi grams
Fiber: a pair of grams
Net carbs: four grams
13. Almonds
Almonds and connected products like almond butter, milk, or flour area unit versatile keto diet staples.
One ounce (28 grams) of almonds contains (38Trusted Source):
Calories: 164
Protein: vi grams
Fat: fourteen grams
Total carbs: five grams
Fiber: three grams
Net carbs: a pair of grams