Pine nuts can be used in many dishes to add an extra level of flavor. While promising, more research in this area is needed. One study in 18 overweight women postmenopause found that participants ate 36% less food after taking 3 grams of concentrated pine nut oil with breakfast than when they took a placebo ( 35). They contain a fat called pinolenic acid, which may decrease hunger by regulating hormones that affect appetite, such as cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1) ( 34). One ounce (28 grams) of pine nuts provides ( 33): They also happen to be low in carbs and high in fat. However, they’re extremely versatile and have a unique, earthy flavor that pairs well with many foods.
Pine nuts are tree nuts that are best known as an ingredient in pesto, an Italian sauce made with olive oil, parmesan cheese, and basil. It may be best for your health to select unsalted peanuts and natural peanut butter without added sugar. They can also be used in savory Asian-style sauces like satay sauce and add crunch to dishes like stir-fries.
Peanuts and peanut butter can be enjoyed as an easy snack or an addition to smoothies, protein shakes, or keto desserts. Peanuts are particularly high in leucine, an essential branched-chain amino acid (BCAA) known for promoting muscle growth ( 27). They’re an excellent source of plant-based protein and packed with essential amino acids, the building blocks of protein that you must obtain through your diet ( 26). One ounce (28 grams) of peanuts contains ( 25): However, they’re one of the most widely available nuts and a great choice for keto dieters. Peanuts are technically a legume, which means they’re more closely related to beans and lentils than other nuts on this list. You can also use hazelnut flour as a keto-friendly flour alternative. Try combining hazelnuts with high-quality dark chocolate for a low-carb dessert. Their taste and texture make hazelnuts a perfect pairing for chocolate. In a 4-week study in 48 adults with high cholesterol levels, consuming about 1 ounce (30 grams) of hazelnuts daily reduced total cholesterol while increasing HDL (good) cholesterol and vitamin E levels ( 24).
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Vitamin E has been linked to a reduced risk of heart disease, as it acts as an antioxidant by neutralizing harmful free radical compounds, potentially reducing heart disease risk factors like high cholesterol ( 22, 23). They’re also an excellent source of vitamin E, with a 1-ounce (28-gram) serving providing 28% of the Reference Daily Intake (RDI). One ounce (28 grams) of hazelnuts contains ( 22):
Hazelnuts are tree nuts with a smooth, buttery texture that makes them well-suited for desserts.
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You can also add chia seeds to smoothies or protein shakes or use them in a keto cracker recipe to add crunch. The same study showed that those who consumed chia seeds daily lost more weight and had greater reductions in waist circumference than the control group ( 9).Ĭhia pudding is a popular low-carb dish made by soaking chia seeds in liquid for several hours until they take on a jelly-like texture. With about 60% of their fat content consisting of omega-3 fats, they’re an excellent plant-based source of these essential fats that offer powerful anti-inflammatory properties ( 7, 8).Ī 6-month study in 77 people found that those who consumed about 1 ounce (30 grams) of chia seeds for every 1,000 calories eaten daily experienced greater reductions in the inflammatory marker C-reactive protein (CRP) compared to a control group. One ounce (28 grams) of chia seeds provides ( 6): Chia seeds are tiny, firm, black or white seeds that are packed with healthy fiber and omega-3 fats.
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