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