Are Walnuts Keto Friendly? - Glendas Farmhouse

Walnuts are a superfood, full of antioxidants and nutrients, with a delicious flavor and satisfying crunch, but are they keto friendly? Glenda’s Farmhouse walnuts fit well within any diet plan – including keto.

Walnut Nutritional Profile

Are Walnuts Keto Friendly? 1 oz. serving = ¼ cup = about 1 handful

  • 185 calories
  • 19 g fat
  • 4 g protein
  • 4 g total carbohydrates
  • 2 g fiber
  • 2 g net carbs
  • 28 mg calcium
  • 98 g phosphorus
  • 45 mg magnesium
  • 28 mg folate

Determining if a food is keto requires you to look at the macronutrients. A keto diet requires that carbohydrates remain under 50 g daily and that the fat content is the largest percentage of the diet, followed by protein.

Notice that a handful of walnuts contains 19 g of fat, 4 g of protein, and 2 g of net carbs. With a minimal amount of carbs and a higher proportion of fat, walnuts are clearly keto-appropriate. 

Choose Walnuts as Part of Your Regular Diet

Walnuts are ideal for any meal plan – keto or otherwise. 

Nuts are full of antioxidants, and walnuts have abundant free-radical-fighting nutrients. The Vitamin E and polyphenols within walnuts offer incredible antioxidant power, reducing the likelihood of developing various health conditions.

One particular polyphenol in walnuts is ellagitannins. Within the GI tract, ellagitannins become urolithins, a potent inflammation inhibitor that offers protection from breast and prostate cancer. 

The Omega-3 Fatty acid, Alpha-Linoleic Acid (ALA), found within walnuts, is a powerful reducer of inflammation and risks to heart health. Other elements that walnuts include that reduce inflammation include magnesium and arginine. ALA also reduces the risk of developing Type II diabetes, Alzheimer’s disease, and cancer. 

The antioxidants are also beneficial to cholesterol levels. Once oxidized, the LDL “bad” cholesterol builds up on arterial walls. Antioxidants lessen plaque buildup, reducing the risk of stroke.

Butyrate is a short-chain fatty acid produced by healthy bacteria found in the gut, and walnut consumption increases its production. A healthier gut and plenty of butyrates equal better sleep, less inflammation, improved metabolism, improved cholesterol levels, and promotes overall health.

Often overlooked, walnuts are also a healthy contributor of fiber to the diet. Fiber helps avoid constipation and facilitates weight management by allowing for longer satiation and less hunger. Keto or not, walnuts can be included in any healthy diet.

The Versatility of Walnuts within the Diet

Incorporate walnuts into the diet easily. The food can be used in many ways – as a snack, part of a keto batter mix, topping on a salad, an addition to a sauce, or even ground into an alternative to ground meat. 

You may enjoy a handful of them plain, toasted, or mixed in olive oil and seasonings for a healthy snack, a DIY trail mix, or a smoothie at snack time. When preparing a meal, walnuts are just as valuable and always make a great addition to a dish. 

As you plan your keto-friendly meal plan, you will want Glenda’s Farmhouse walnuts at the top of your list. The health benefits, convenience, and rich flavor make walnuts deserving of a place within your collection of regular snacks and ingredients. Glenda’s Farmhouse offers a broad catalog of wholesome foods, including walnuts, almonds, hazelnuts, cashews, pecans, sea salts, and more.