Nuts provide a not-so-guilty pleasure for low-carb dieters. Rich in good fats, protein and fiber, but low in carbohydrates, you can indulge with nuts on even the strictest low-carb plan.
Because they're high in calories, nuts are not an unlimited food, so you'll need to portion them out. Choose raw or roasted, make sure they contain no added sugars, and remember that some nuts are better than others for low-carb diets.
Almonds
Almonds are nutrient-dense, low-carb winners and contain only 2 to 3 g of net carbs per 1 oz. serving. You get net carbs when you subtract fiber from the total carb count.
Almonds provide numerous vitamins and minerals. A quarter-cup, for instance, contains nearly half your daily value, or DV, for manganese and vitamin E, as well as 25 percent of magnesium. A serving of almonds also offers 6 g of protein and 3 g of fiber. Both keep you satiated and curb cravings.
If you occasionally indulge in carbs, almonds can lessen carbs' impact on your blood sugar. A 2007 study in the journal "Metabolism" showed when you eat them with carb-containing foods, almonds can reduce your glycemic impact.
Walnuts
Walnuts also make a smart low-carb nut choice. While almonds contain monounsaturated fat, walnuts provide a rich source of omega 3 fatty acids. A quarter-cup, in fact, contains 10 g, or nearly your entire DV, of omega 3s.
A quarter cup contains nearly half your DV of manganese and 20 percent of copper. You also get a respectable 4 g of protein and 2 g of fiber. All for less than 4 g of carbs.
Pecans
Pecans share similarities with almonds. For instance, they're high in heart-healthy monounsaturated fat. They contain good amounts of protein and 3 g of fiber. Pecans also offer vitamin E, potassium and cholesterol-lowering beta-sitosterol.
Pecans steady blood sugar levels. A 2002 study in the "Journal of the American Medical Association" concluded nuts such as pecans can improve glucose and insulin stability, as well as help prevent type 2 diabetes.
Macadamia Nuts
All nuts contain fat, but macadamia nuts rank highest. Ninety percent of the 200 calories in 1 oz. macadamia nuts, in fact, comes from fat, most of it monounsaturated. You also get 2 g of protein and fiber, for very little net carbs.
Macadamias also have good amounts of minerals such as magnesium, calcium, potassium and selenium.
Other Nuts and Seeds
Brazil nuts, another low-carb choice you often find in mixed-nut cans, contain high amounts of selenium. Just three nuts, in fact, offer 200 mcg of this important mineral.
Pistachio nuts and cashews, on the other hand, are higher in carbohydrates, but can still work on a low carb diet. One oz. of cashews, for instance, contains about 8 net carbs.
Finally, don't forget sunflower and pumpkin seeds, which are packed with magnesium and zinc for very few carbs.
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