Nuts and seeds
What nuts and seeds are best for keto vegetarian diet?
Although all seeds and nuts are good for health, some of them are most suitable for keto or very low-carb lifestyle. The following are the best ones that you can include in your diet on a regular basis.
Least of all pure carbohydrates (per 28 g serving)
• Flaxseed: 0.8 g
• Pecan: 1.2 g
• Hemp seeds: 1.3 g
• Brazil nuts: 1.4 g
• Macadamia: 1.5 g
• Chia seeds 1.7 g
• Walnuts: 2 g
• Hazelnuts: 2 g
• Almond: 2.6 g
The greatest amount of fiber (per serving in 28 g)
• Chia Seeds: 10.6 g (2.7 g soluble)
• Flaxseed: 3.6 g (1.9 g soluble) per 14 g
• Almond: 3.5 g (0.35 g soluble)
• Sesame seeds: 3.3 g (0.8 g soluble)
• Pistachios: 2.9 g (0.7 g soluble)
• Hazelnuts: 2.7 g (1.1 g soluble)
• Pecan: 2.7 g (0.5 g soluble)
The best ratio of omega-6 to omega-3 fats
• Chia Seeds: 1: 3
• Flaxseed: 1: 4
• Hemp seeds: 2.5: 1