The SAF Guide to Snacking on Nuts

Nuts are a wonderful source of healthy fat and can be a great snack on a low carb and healthy fat diet. However some nuts can contain a high amount of carbohydrates. Read our guide to make sure you chose the best low carb nuts to keep you on track. We have ranked the best low-carb nuts to the worst per 100g:

Pecans – 3g

This is the best low carb nut to snack on due to their low carb content. Pecans also contain high levels of antioxidants which prevents damage to your arteries and so aids the circulation of blood through the body. Don’t just snack on pecans, use them in the kitchen and try our Pecan, Pork and Sage Stuffing!

Brazil Nuts – 3.5g

A couple of brazil nuts makes a great healthy fat snack. Brazil nuts are a great source of selenium which help boost your immune system and support your thyroid. For a little bit of indulgence, why not dip some brazil nuts in dark chocolate for a sweet LCHF snack (make sure you pick the right chocolate here).

Macadamia Nuts – 5g

Macadamia are another good choice for LCHF snacking. They are rich in healthy fats and one of the best nuts for their antioxidant properties. If you want to add a little flavour, try our Spicy Nuts recipe with macadamia nuts.

Walnut – 7g

Walnuts are good low carb nut and contain a healthy amount of Omega 3 fatty acids which help support heart health. Use walnuts in our Golden Granola recipe for a healthy start to the day.

Peanuts – 8g

Peanuts are a popular nut to snack on and easy to find in most shops. They have a moderate level of carbs so just make sure you limit yourself to a handful. Peanut butter is also a good snack option (just make sure you buy 100% peanut butter, with no added sugar or palm oil). You can have a go at our Peanut Butter Chocolate Bars or our Chicken Satay Stir Fry.

Almond – 9g

Almonds are packed with antioxidants and high levels of Vitamin E. It is worth buying ground almonds to cook with as you can whip up some Low Carb Pancakes, Chicken Parmesan and Keto Brownies.

Pine Nuts – 9g

Although pine nuts contain a slightly higher number of carbs, they should still be part of your low carb high fat lifestyle. We like to toast a handful to add a healthy fat boost to our salads. Pine nuts, like almonds, are a great source of Vitamin E which helps supports your immune system.

Pistachios – 15g

Pistachios have a high carb content and are not compatible with a low carb lifestyle.

Cashews – 22g

Cashews are another nut that we recommend you avoid eating. With 22g of carbs per 100g, it is very easy to eat way over your carb allowance for the day (around 20g per day).

How much should I eat?

Before digging into these low carb nuts it worth thinking about snacking. When eating lots of processed carbohydrate foods, snacking becomes second nature. However when your body is fat adapted you will find that you eat less and stay full for longer. When you start the plan, we tell you eat when you are hungry, stop when you are full. So always think before you reach for a snack, am I actually hungry or am I just snacking out of habit? Check out this article for more thoughts about snacking on a LCHF lifestyle.

It is also worth noting that we have calculated the carbs per 100g of nuts which is about 3 handfuls. It is easy to overeat nuts, especially if they are salted. If you are hungry and want to snack on nuts, make sure you are careful with your portions, one handful of nuts is plenty for a quick fat boost.

It is always a good idea to take a small pot of low carb nuts with you when you leave the house. This means that no matter what happens in your day, you always have a LCHF snack to fall back on.

Even when you are home, pour out a handful of nuts into a bowl rather than eating straight out of the packet. This way you can make sure that you do not eat too many nuts just because they are in front of you.

Which nuts should I buy?

Once you have chosen your favourite low carb nuts make sure you are careful choosing in the supermarket. You want to buy plain nuts or salted. Though bear in mind salted nuts often make you eat more in one sitting. You want to avoid any honey roasted, chilli, bbq or any other flavoured nuts. These flavouring will contain sugar and therefore will not fit into your low carb healthy fat lifestyle.

Nuts can be a great addition to your diet, especially now you know the best ones to eat; make the most of the low carb nuts likes pecan, brazil and macadamia; moderate your portion sizes with walnuts, peanuts and almonds; and avoid high carb nuts like pistachios and cashews.

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