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What Are The Best Keto-Friendly Snacks?

keto snacks

 

 

To stay in ketosis on the keto diet, most people can only eat between 20g and 50g of net carbohydrates a day, with some people needing to consume even less. With this in mind, it is essential to adapt your way of eating, including the foods you snack on. Here’s a quick list of some of the best keto-friendly snacks to give you some inspiration. But before you say ciao to your favorite carbs, read these things to know before starting the keto diet.

Nuts

If it’s simplicity you’re after, then nuts are the perfect keto snack option. Nutrient-dense, high in fat, and providing a tremendous dietary fiber source; nuts such as pecans, brazils, macadamias, walnuts, almonds, and hazelnuts make the perfect keto-friendly nibble. If you’re a fan of pistachios, and cashews, don’t panic, these nuts may be slightly higher in carbs, but can still be enjoyed in moderation on the keto diet. The key to enjoying nuts without breaking your keto-carbohydrate limit is to always weigh out your portion and to stick to raw and unsalted nuts where possible so that you can avoid any sneaky sugar or suspect ingredients in their seasoning. As well as being a great snack on their own, nuts can also be incorporated into lots of keto recipes and even blended into a delicious keto-nut butter! If it’s nuts you’re after, then look no further than our fantastic selection here at Ayoub’s Dried Fruit and Nuts. 

Pumpkin and Sunflower Seeds

Another convenient, nutritious and delicious keto-friendly snack is a healthy portion of pumpkin or sunflower seeds. Crammed with antioxidants, heart-healthy fats, and essential vitamins, both pumpkin and sunflower seeds contain low levels of carbohydrates while still providing a good source of dietary fiber. Here at Ayoub’s, we stock a range of pumpkin seeds, including raw and roasted varieties, both whole and shelled. If you’re eating seeds on the keto diet, then most sources recommended buying the shelled variety. 

 

Boiled Eggs

Eggs are a keto-friendly staple and make a great snack. Packed with good fats, a healthy portion of protein, and vitamin B, a boiled egg is often a lot more satiating than it looks and can help to keep you feeling full until your next proper meal. If you want to increase the fat content of your boiled egg, then eat it with some full-fat mayonnaise or with some slices of creamy avocado. If getting more protein in your diet is important to you, you may want to check out this article.

Crudites and Tahini 

Although you may not be dunking a breadstick into your tahini, vegetable sticks make a delicious, crunchy, and satisfying alternative. Cucumber, celery, carrot, and broccoli sprouts are some of the most popular crudites to choose from, but you can dip virtually any keto-friendly vegetable into tahini and it will make a delicious snack. Although at first glance, some vegetables may seem a little too high in carbohydrates, this is usually because they are high in fiber. Once you have subtracted their fiber content, you will usually find them much lower in net carbs. Although it’s easy to snack on crudites as they are, the best keto-friendly snacks are always high in fat, so be sure to dunk them in some delicious tahini, hummus, or nut butter to increase their fat content. 


So there you have it - four super delicious and straightforward keto-friendly snacks to keep you satisfied between your meals. What are your favorite keto snacks? 

Stuck for recipes? Here's 6 keto recipes that you're going to love!
October 01, 2021 by Gillian Brady
Tags: diets

Is The Keto Diet Safe?

keto diet is it safe?

Although low-carb diets, such as the Atkins diet, maybe nothing new, the ketogenic diet takes the low-carb principle to whole new levels. Rather than simply asking that you reduce your carbohydrate intake, the ketogenic diet requires you to drastically cut your carbohydrates to somewhere usually between 50g and 20g a day! To put that into perspective, a single large banana can contain 31g of carbohydrates, and a cup of peas contains 21g, meaning that on the ketogenic diet, you’re not only cutting out bread, rice, pasta, and potatoes but other less obvious sources of carbohydrate sources too. 


In addition to requiring that you virtually eliminate carbs from your diet, you must also increase your fat intake to enter ketosis. The keto diet typically requires that 75% of your daily calories be obtained from fat sources, with 20% obtained from protein and the final 5% from carbs. Once in ketosis, your body can start to use fat as its primary energy source. 

Does The Keto Diet Work?

There’s no doubt about it - when followed correctly, the keto diet has been proven to successfully reverse obesity, reduce the medication dependence of type-2 diabetics, and improve metabolic health markers. It has even been used to help treat heart disease, slow down the development of neurological disorders such as dementia and Alzheimer’s, stop epileptic seizures, and to help treat certain types of cancer - but the question remains - is it safe? 

Is The Keto Diet Safe?

Generally speaking, most professionals agree that the keto diet is safe and beneficial when followed for short periods of time - typically between two to six months or up to two years when monitored by a doctor. But no one really knows what would happen if you followed the keto diet indefinitely. Some studies on animals have suggested that following a ketogenic diet for an extended period of time could have negative effects on the body, including insulin resistance and fatty liver disease. These adverse side effects are due to the high amount of fat required in the ketogenic diet, which could prove to be unhealthy if consumed in the long term. Although we have animal studies to suggest that the keto diet would not be suitable as a prolonged lifestyle choice, there have yet to be any long-term studies conducted on people. 

keto diet is it safe

The Bottom Line 

At the end of the day, most people who try the keto diet are doing so to help them lose weight or to enable them to better control an illness or medical condition such as PCOS, diabetes, or epilepsy. Although it is agreed that eating a low carbohydrate diet and consuming a large quantity of fat may not be healthy in the longer term, the side effects of following the keto diet for a short period of time are far less dangerous than those associated with obesity, heart disease, and diabetes should the individual fail to take any action at all. 


As with all significant changes to your way of eating, if you are thinking of starting the keto diet, it is always good to speak to a doctor or licensed medical professional beforehand. 

June 07, 2021 by Gillian Brady
Tags: diets

Ketogenic Diet - Everything To Know About Eating Keto

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Tags: diets

Why Eat Nuts While Following The Keto Diet?

nuts and seeds for keto diet

The keto diet is a high-fat, moderate protein and low carb diet designed to put your body into a state of ketosis. Once in ketosis, your body switches from burning glucose as its primary energy source to burning fat. Developed initially to help treat children with epilepsy, the diet became famous when it proved extremely successful for weight loss and the management of several common illnesses and conditions, such as PCOS, diabetes, and even certain types of cancer. 


Today, the diet has millions of followers worldwide, and a dedicated keto-community has formed online to help those looking to transition to a keto way of eating. 

What Can You Eat On The Keto Diet? 

One of the most searched for questions about the keto diet is what foods you can eat. Although low-carb diets are nothing new, the keto diet is incredibly restrictive and requires that you consume fewer than 5% of your daily calories from carbohydrates - which often equates to 20g or less. To put this into perspective, a single apple can contain as many as 27g of net carbs (the carb content of the food after the fiber content has been subtracted), which could throw some people out of ketosis. As a result, keto-friendly foods are often those that are high in fat, contain a moderate amount of protein, and are very low in net carbs such as nuts, seeds, butter, oils, unprocessed meat, and leafy green vegetables. 

nuts and seeds keto diet

Why Are Nuts So Great On The Keto Diet? 

It’s no secret that nuts should form a vital part of any healthy diet; however, they are particularly important for those following the keto diet due to their nutritional composition. Most nuts are very high in fat, with some nuts such as pecans providing as much as 20g of fat per one-ounce serving. Nuts are also packed with a fair amount of protein, which is the second most crucial macronutrient on the keto diet. Aside from fat and protein, they are also fantastic fiber sources and deliver many other micronutrients such as antioxidants, vitamins, and minerals that the body needs. In short, nuts such as pecans, brazils, almonds, and walnuts are perhaps the perfect convenient keto-snack, delivering everything that you need in one bite-size package. 

Are There Any Nuts To Avoid?

Generally, you’re free to go nuts on nuts on the keto diet, but there are two that you should avoid - peanuts and cashews. 

Why Avoid Peanuts?

Peanuts are referred to as a nut, but they are actually a legume and so have a different nutritional composition to tree nuts. Unlike pecans, walnuts, almonds, etc., peanuts have a very high protein content, and they also contain far more net-carbs, which makes them unsuitable on the keto diet.

Why Avoid Cashews?

Sadly, cashews are also a nut to be avoided because they contain a much higher number of carbohydrates than most other nuts and could kick you out of ketosis. If you still want to enjoy cashews on the keto diet, it is essential that you weigh out your serving, and you may need to limit your carbohydrate intake elsewhere to account for them. 

New To Nuts?

If you’re new to nuts and need some inspiration, then check out our delicious range of hand-roasted nuts - we’d be delighted to help you find your new favorite. 

 If you're looking for more healthy and satisfying snacks while you're on the keto diet 

March 12, 2021 by Gillian Brady
Tags: diets

Keto Snacks That Are High In Protein

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Tags: diets

Why Ayoub's Is Heaven When On A Keto Diet

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Tags: diets

The All-Time Best Snacks For Healthy Weight Loss

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Tags: diets

Pregnancy Snacks To Help Nausea and Morning Sickness

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February 02, 2021 by Gillian Brady
Tags: diets

6 Keto Recipes That You're Going To Love

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Tags: diets

The Keto Diet: What To Eat And What To Avoid

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Tags: diets