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The Best Nuts for a Low- Carb Diet. Nuts are a good choice for a low- carb diet because most nuts are fairly low in carbohydrates, plus they're loaded with good stuff - - fiber, healthy fats, vitamins and minerals. If you're following a very- low- carb diet, you'll need to limit your daily servings of nuts because carbs can add up fast. Macadamia nuts and Brazil nuts have fewer carbs than other nuts, with 3. One ounce equals about six small Brazil nuts and 1. One warning though - - only eat Brazil nuts once in a while to avoid selenium toxicity.
They're so high in selenium that a 1- ounce serving exceeds the amount that's safe to eat in one day. Even though you can certainly include nuts in a low- carb diet, it’s essential to watch portions to be sure you don’t ruin your daily carb or calorie budget. Calories in a 1- ounce serving range from 1.
Walnuts and pecans are tied for second place for fewest carbs. A 1- ounce serving of either contains 4 grams of total carbohydrates. You can figure that 1 ounce equals eight to 1. Each nut has a benefit that’s unique, so their nutrient differences - - along with taste preferences - - may guide your choices. For example, macadamia nuts have the most monounsaturated fat, which is great for your health because it lowers low- density lipoproteins, or bad cholesterol, while boosting levels of high- density lipoproteins, or good cholesterol. Walnuts stand out as the only nuts that are excellent sources of omega- 3 fatty acids, plus they're one of the best overall sources of the plant- based omega- 3, alpha- linolenic acid, or ALA.
You'll get 2. 6 grams of ALA in a 1- ounce serving, which is more than 1. Pecans contain 8 milligrams of vitamin E - - half of the recommended dietary allowance - - compared to barely a trace in macadamia nuts. Walnuts aren’t far behind, with 7 milligrams of vitamin E per serving.
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Vitamin E is a vital antioxidant that helps neutralize reactive molecules called free radicals before they damage healthy tissue. Hazelnuts, almonds and peanuts have a few additional carbs, but they'll still fit into a low- carb diet. A 1- ounce serving of hazelnuts - - 1. You can eat 2. 0 to 2. Peanuts are actually legumes, like beans and lentils, but they have a nutrient profile and health benefits that are similar to nuts.
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The Perfect Health Diet. Here’s our Perfect Health Diet food plate: NOTE: This is our new food plate, updated 2015. Foreign translations of the original food plate. Healthy Diet Plans >> Health Food >> Cashewnuts Health Benefits: Health Benefits of Cashew Nut. Cashews are delicious tasting nuts that are easily available the world.
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Hazelnuts have more plant- based antioxidants than the other types of nuts, yet you’ll get 1. While all nuts have protein and fiber, almonds are at the top of the list, with 6 grams of protein and nearly 4 grams of fiber per serving. Nuts are easy to work into a low- carb diet. You can simply top a salad with your favorite nuts or mix chopped nuts in with cooked veggies, like classic green beans and almonds.
Spinach, strawberries and walnuts create a healthy salad, while pecans and peanuts work well with - - and add protein to - - a low- carb veggie stir- fry. If you crush nuts, or grind them in a blender, then mix them with herbs, they can replace breadcrumbs as a coating for chicken and fish. When you want a snack other than plain nuts, go with peanut butter on celery sticks - - just be sure to choose all- natural peanut butter that doesn't have any added sugar. Or you could make a dip for veggies by blending roasted beets, walnuts, seasonings like dill and just enough olive oil to get the right consistency.
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