Consistency is the key to success on keto, and eating walnuts can be a trusted part of the diet. They’re also loaded with nutrients, so you can eat walnuts, remain in ketosis, and enjoy health benefits. Glenda’s Farmhouse offers walnuts and other nutrition-packed foods like almonds, hazelnuts, cashews, sea salts, and more.
- Net Carbs = 2 grams; Fat = 18 grams; Protein = 4 grams (all within a single serving of 1 oz.)
- Nutrition dense leading to numerous health benefits
- Provides a wealth of Omega-3 Fatty acids, Vitamin E, and Phytonutrients.
Nutritional Profile
1 oz. serving = ¼ cup = about 1 handful
- 185 calories
- 18 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
Versatility of Walnut Use
Walnuts are an ideal ingredient to keep in your pantry as a staple. Delicious on their own or when thrown into a salad or oatmeal, blended into a morning smoothie or protein drink, incorporated into the batter of baked goods, and even crumbled into a meat alternative, walnuts are used in various ways. They’re perfect as both an easy, crunchy snack or an ingredient.
Since they also pack an incredible nutritional punch, walnuts are a snack-worthy food for those on keto or not. Of course, many nuts and seeds are keto-friendly, but walnuts are particularly so. They’re high-fat, low-carb, and vitamin-rich.
Healthy Benefits of Walnut Consumption
Free-Radical Fighters
Walnuts have a greater level of antioxidants than all other nuts. Vitamin E and polyphenols, both super-powered antioxidants, are found in high numbers in walnuts. Antioxidants like these fight cell damage caused by free radicals within the body.
Improved Heart Health
Oxidized LDL cholesterol causes the buildup of cholesterol along arterial walls, so the antioxidant power within walnuts is remarkable in preventing oxidation. Reduced cholesterol buildup also lessens the potential for hypertension, stroke, and heart attack.
Superb Source of ALA Omega-3 Fatty Acids
Walnuts also have more Omega-3 Fatty Acids than other nuts. The ALA Omega-3 Fatty Acids contained within walnuts provide all of the following benefits:
- Antioxidation
- Anti-inflammation
- Blood sugar management
- Alzheimer’s disease management
- Cancer prevention
Improved Gut Health
A healthy gut is vital to general health overall and specifically to improved cholesterol, genetically caused metabolic diseases, insulin resistance, and improved sleep. Butyrate, a short-chain fatty acid, provides these benefits and anti-inflammatory effects. Walnut consumption promotes the production of bacteria that produces butyrate within the gut.
Add Walnuts to Your Keto Diet
- Toasted on their own or tossed in seasonings and olive oil
- Toppings for salad or as part of homemade granola
- Added to keto batter – brownies, cookies, etc.
- We suggest Glenda’s Walnut Crumbles in Savory, Mexican-Inspired, or Asian-Inspired flavors for a meat alternative.
Walnuts merit inclusion in your keto diet simply because of their high-fat, low-carb makeup. Still, the additional health benefits are motivation to put them on the list of staples when planning your menu.
Glenda’s Farmhouse walnuts are appropriate for a Keto eating plan and should be on your shopping list. Add to that list a range of supplies from Glenda’s Farmhouse. We offer an array of foods and provide a convenient way to stock your home with wholesome ingredients for a healthy way of life. We also commit our efforts to sustainable farming, operate a completely peanut-free operation, and promote the resurgence of pollinators.