#CASHEW CARBS FREE#
It’s also essential for thyroid function and acts as a potent antioxidant, protecting your cells against free radical damage ( 13).
Selenium is a mineral involved in many critical bodily functions, including metabolism, reproduction, DNA production, and immune health. One ounce (28 grams) of Brazil nuts contains ( 12): In fact, just one Brazil nut delivers over 100% of the recommended Daily Value ( 12).Īdditionally, they’re high in fiber and low in carbs. They’re also one of the best natural sources of selenium available. Including these low carb nuts in your diet may boost heart health and reduce inflammation.īrazil nuts are large, low carb nuts that are loaded with important nutrients. Macadamia nuts are rich in healthy fats, antioxidants, vitamins, and minerals. One small older study in 17 men with high cholesterol found that eating 1.4–3.2 ounces (40–90 grams) of macadamia nuts per day significantly reduced several markers of inflammation and oxidative stress ( 9).įollowing a diet high in flavonoid-rich foods, such as macadamia nuts, may also reduce your risk of heart disease, cognitive decline, type 2 diabetes, and certain types of cancer ( 10, 11). Studies show that foods high in monounsaturated fats benefit heart health by regulating cholesterol levels and improving markers of inflammation ( 8). These buttery-tasting nuts are also rich in monounsaturated fats. One ounce (28 grams) of macadamia nuts contains ( 7): They’re an excellent source of B vitamins, magnesium, iron, copper, and manganese ( 7). Macadamia nuts are highly nutritious and make a great addition to low carb meal plans. Pecans are low carb nuts that may help regulate blood sugar levels and reduce certain risk factors for heart disease. What’s more, according to a review of 12 studies, diets that include at least 2 ounces (56 grams) of tree nuts - including pecans - per day provide significant reductions in fasting blood sugar and hemoglobin A1C, which is a marker of long-term blood sugar regulation ( 6). It found the pecan diet group experienced significantly reduced heart disease risk factors, such as insulin resistance, elevated fasting insulin, and beta cell dysfunction ( 5). One study had adults with overweight or obesity consume either a typical American diet that included 1.5 ounces (42.5 grams) of pecans or a diet matched in calories, fat, and fiber but without pecans. Pecans are also rich in soluble fiber, a type of dietary fiber that has been shown to reduce blood sugar levels and improve other blood markers linked to heart disease, including high cholesterol levels ( 3, 4). One ounce (28 grams) of pecans contains ( 1):
Often referred to as digestible carbs, the term “net carbs” refers to the number of carbs in a food minus the fiber content ( 2).īecause your body doesn’t easily absorb naturally occurring fiber in whole foods, it can be subtracted from a food’s total carb content to determine the number of net carbs. They’re also very low in carbs, delivering a little over 1 gram of net carbs per 1-ounce (28-gram) serving. In fact, pecans are loaded with an array of important nutrients like thiamine, magnesium, phosphorus, and zinc ( 1). Though often associated with sweets, pecans are healthy nuts that provide a host of nutritional benefits.
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