Why You Should Load Up on Nuts and Seeds for a Keto Diet

Those diving into the world of the ketogenic diet quickly grasp the concept: the more fat, the better. And if that fat comes from a natural source, all the better.

Nuts and seeds are a natural fat source, seamlessly aligning with the ketogenic philosophy of low carbs and high fats.

Among nuts, the stars are cashews, walnuts, Brazil nuts, and macadamias. These boast high fat content along with minimal carbohydrates. For example, about an ounce of macadamia nuts, a powerhouse of life-extending vitamins and minerals, contains just two grams of carbs.

Nuts also pack amino acids, dietary fibers, proteins, and, of course, the vitamins and minerals crucial for bone health, calcium, and iron supply, and more.

In ketogenic cooking, almond flour (purely made from almonds) is a staple, though there's equal respect for pistachios, peanuts, hazelnuts, walnuts, and cashews, each offering valuable nutritional benefits.

This love extends to seeds like flax, chia, sesame, and others.

Just like nuts, these seeds are rich in good fats, adding a unique twist to your ketogenic menu. Keto fans might toss chia seeds into smoothies, salads, soups, or even omelets (give it a try, it's delightful). Personally, I savor flax water—essentially, flax seeds soaked in mineral water for several days, allowed to swell and soften, before being added to a salad (be cautious with quantity). Flax seeds are brimming with alpha-linolenic acid, dietary fibers, proteins, B vitamins, copper, magnesium, phosphorus, zinc, and phytochemicals.

The fibers in flax seeds assist the digestive system in better processing food. If consumed after soaking, they provide a sense of fullness and aid in weight loss.

Nowadays, you can even find various natural products derived from flax, from face creams to hair strengthening oils. Nutritionists suggest one to two teaspoons of flax seeds—whole or ground—twice daily. If grinding them, note that they lose some effectiveness unless consumed immediately in salads, porridge, smoothies, etc.

It's important to drink plenty of water when consuming seeds like flax and chia, since the fibers can be tough on digestion for some people. If you're one of those individuals, it's best to avoid taking the risk.