Nuts and Seeds are low in carbs, high in fat, including Omega 3 and Omega 6 fatty acids. They also provide protein, vitamins and minerals such as magnesium and are also rich in fibre which is great for proper bowel function. 

Nuts and seeds are a great choice for a balanced keto diet, as they provide plenty of calories from fat, which keep us full and satisfied and the low amount of carbs keeps blood sugar levels in range.

Some seeds like flax seed, chia seed and psyllium husk are so high in fibre that they can aid constipation and IBS. But they need to be consumed with large amounts of liquid (water) to keep things smooth and moving.

Chia seeds, Flax seeds and almonds are really low in carbs. Cashew, Peanuts, Pine nuts and Pistachio are a little higher in carbs and can cause blood sugar to rise a little but they can still be consumed in moderation when following the keto diet.

HOW TO ADD SEEDS, NUTS AND LEGUMES TO YOUR DIET

• Roasted and salted nuts and seeds
• Sugarfree candied nuts and seeds
• Nut and Seed butter
• Sprinkled on salad
• Ground, used in baking 
• Seed crackers
• Blended in smoothies, soups or sauces
• Noatmeal
• Keto Granola
• Unsweetened nut and seed milk
• Nut/ Seed dips and spreads

LIST OF KETO FRIENDLY SEEDS

• Chia Seeds (4g net carbs)
• Flax Seeds (1.6 net carbs)
• Sesame Seeds (15g net carbs) 
• Sunflower Seeds (11.4g net carbs)
• Poppy Seeds ( 8.6 g net carbs)
• Pumpkin Seeds (4.7g net carbs)
• Mustard Seeds (16g net carbs

• Hemp Seeds (4.6g net carbs)
• Psyllium Husk (husk from the plantago ovata seeds) (0g net carbs)

LIST OF KETO FRIENDLY NUTS

• Almonds (4.4g net carbs)
• Brazil Nut (3.1g net carbs)
• Cashew Nut (23g net carbs)
• Hazelnut (6g net carbs)
• Macadamia Nuts (5.2g net carbs)
• Pecan (4.3g net carbs)
• Pine Nut (9.4g net carbs)
• Pistachio (17g net carbs)
• Walnut( 4.3g net carbs)

Legumes

When we think of legumes, we probably think of baked beans, kidney beans, chickpeas and other high carb beans.

Beans seem to not really fit into the keto diet but there are some lower carb beans that work really well such as the ones listed below.

LIST KETO FRIENDLY LEGUMES

• SoyBean (15g net carbs)
• Cocoa Bean
• Coffee Bean
• Lupin Bean
• Peanuts

Please note that the nutritional value may vary for you as the listed products are from natural origin and may vary in protein content.

Please check the nutritional value for the products you use at home, to archive accurate nutritional information.