If you’re following the keto diet, you may be wondering if hazelnuts are a good snack option. These tasty nuts are high in fats and low in carbs, making them a popular choice for those on a low-carb diet.
But how do they stack up on the keto diet? In this article, we’ll take a closer look at the nutritional benefits of hazelnuts and explore how they can fit into your keto meal plan.
So, grab a handful of roasted hazelnuts and let’s dive in!
Are Hazelnuts Good For Keto
Hazelnuts are a great addition to a keto diet. They are low in net carbs and high in healthy fats, making them an ideal snack for those following a low-carb lifestyle. One ounce of hazelnuts contains about 6.5 grams of carbs, which is relatively low compared to other nuts.
Hazelnuts are also rich in fiber, vitamins E and K, antioxidants, and the amino acid L-arginine. Studies have found that hazelnut-rich diets help protect against heart disease by reducing inflammation, lowering blood pressure, and decreasing LDL cholesterol levels.
Additionally, hazelnut flour is grain-free and low in carbohydrates, making it a great alternative to traditional flours for those on a keto diet. It can be used in many keto recipes for bread or even pizza.
When it comes to incorporating hazelnuts into your keto meal plan, it’s important to consume them in moderation. While they are low in net carbs, they still contain some carbs that can add up quickly if you overindulge.
The Nutritional Profile Of Hazelnuts
Hazelnuts are a nutrient-dense food that provides numerous health benefits. One ounce of hazelnuts contains about 178 calories, 4 grams of protein, 17 grams of fat, and 6.5 grams of total carbohydrates. However, only 2 grams of those carbs are net carbs, making them a great option for those following a ketogenic diet.
Hazelnuts are rich in heart-healthy fats, including monounsaturated and polyunsaturated fats. These fats can help reduce the risk of heart disease and improve cholesterol levels. Hazelnuts are also an excellent source of fiber, which can aid in digestion and help keep you feeling full.
In addition, hazelnuts contain a variety of essential vitamins and minerals, including vitamin E, manganese, and vitamin K. Vitamin E is a powerful antioxidant that helps protect cells from damage caused by free radicals. Manganese is essential for healthy bone development and wound healing, while vitamin K plays a crucial role in blood clotting.
Hazelnuts are also rich in antioxidants, which can help reduce inflammation in the body. Chronic inflammation is linked to a variety of health problems, including heart disease, cancer, and diabetes.
Furthermore, hazelnuts contain the amino acid L-arginine, which is a precursor to nitric oxide. Nitric oxide helps relax blood vessels, improve blood flow, and lower blood pressure.
Hazelnuts And Carbohydrate Intake On Keto
If you’re following a keto diet, it’s important to be mindful of your carbohydrate intake. Hazelnuts are a great snack option for those on a low-carb diet, as they are low in net carbs and high in healthy fats. One ounce of hazelnuts contains about 6.5 grams of carbs, with 2 grams of net carbs.
To stay in ketosis, it’s recommended to limit your net carb consumption to 20-30 grams per day. This means that you can still enjoy hazelnuts as a snack, but it’s important to keep track of your serving size.
Hazelnuts can be incorporated into your keto meal plan in various ways. They can be eaten as a snack on their own, or added to salads, smoothies, or baked goods. Hazelnut flour is also a great alternative to traditional flours for those on a keto diet.
When it comes to choosing nuts for your keto diet, hazelnuts are a great option. They are rich in heart-healthy fats, fiber, vitamins E and K, antioxidants, and L-arginine. However, it’s important to consume them in moderation and keep track of your carbohydrate intake to stay in ketosis.
Hazelnuts And Fat Intake On Keto
Hazelnuts are high in fats, which makes them a great addition to a keto diet. One ounce of dry-roasted hazelnuts contains about 17 grams of fat, which is a significant amount. The ketogenic diet requires a high intake of healthy fats, and hazelnuts can provide just that.
However, it’s important to consume hazelnuts in moderation, as they still contain some net carbs. Two ounces of hazelnuts provide about 4 grams of net carbs, which is relatively low compared to other nuts. This makes hazelnuts suitable for both levels of the ketogenic diet: Standard and Low-Carb.
When following a keto diet, it’s essential to keep track of your daily macronutrient intake. The standard ketogenic diet includes 65-80% of calories from fat, 10-20% from protein, and 0-30 grams of net carbs per day. The low-carb ketogenic diet includes 0-60 grams of net carbs per day.
Hazelnuts can be consumed in many ways on a keto diet. They can be eaten as a snack or added to recipes for baked goods or desserts. Hazelnut butter is also an excellent alternative to peanut butter for those on a keto diet.
Hazelnuts As A Snack Option On Keto
Hazelnuts are a great snack option on a keto diet. They are easy to carry around and can be eaten on the go. One serving of hazelnuts (about 12 nuts) contains only 6.5 grams of net carbs, making them a perfect low-carb snack option.
You can also pair hazelnuts with other keto-friendly foods like cheese or dark chocolate for a satisfying snack that will keep you full and energized. Hazelnut butter is another great option for those who prefer a creamy spread. It can be used as a dip for veggies or spread on low-carb crackers.
Hazelnuts can also be roasted and seasoned with your favorite spices for a crunchy snack that satisfies your cravings without ruining your diet. Just be sure to measure out your portions to avoid overeating.
Hazelnut Recipes For The Keto Diet
If you’re looking for delicious and easy ways to incorporate hazelnuts into your keto diet, here are some recipes to try:
1. Keto Hazelnut Truffles: These truffles are made with sugar-free milk chocolate, heavy cream, and toasted hazelnuts. They are perfect for satisfying your sweet tooth while staying on track with your keto goals.
2. Hazelnut Crusted Salmon: This recipe combines hazelnuts with salmon for a flavorful and healthy meal. Simply coat salmon fillets in a mixture of ground hazelnuts, parmesan cheese, and spices, and bake until crispy.
3. Hazelnut Spread: Instead of buying store-bought spreads that are often loaded with sugar, make your own keto-friendly hazelnut spread at home. Simply blend roasted hazelnuts, cocoa powder, coconut oil, and sweetener of your choice until smooth.
4. Hazelnut Granola: This crunchy and flavorful granola is perfect for breakfast or as a snack on the go. Mix together chopped hazelnuts, coconut flakes, almond flour, cinnamon, and sweetener of your choice, and bake until golden brown.
5. Hazelnut Butter Cookies: These cookies are made with just four ingredients – hazelnut butter, almond flour, egg, and sweetener of your choice. They are easy to make and perfect for satisfying your cookie cravings while staying on track with your keto diet.
Overall, hazelnuts can be a great addition to your keto diet when consumed in moderation. They are versatile and can be used in a variety of recipes to add flavor and nutrition to your meals.