It’s time to celebrate one of the most popular fitness lifestyle diets… Keto! January 5th marks National Keto Day.
The Vitamin Shoppe founded National Keto Day on January 5, 2019, to educate and bring awareness to the ketogenic diet and further highlight the many health benefits a keto lifestyle offers.
And while many of us have probably heard about keto, there may be some misconceptions about what a healthy keto diet actually looks like.
Let’s take a look at what some health experts say about keto, why it might be right for you, and how macadamia nuts can be a keto-friendly option for any meal.
What is Keto?
Aside from being the trendy word your friends at the gym like to throw around, keto is also a very regimented lifestyle choice.
According to the Cleveland Clinic, keto is the shortened name given to the ketosis diet. Keto changes the way your body uses and processes the food you eat.
In a standard diet, carbohydrates (usually from glucose) typically provide most of the fuel your body needs. The keto diet, however, reduces the number of carbs you eat, increases the amount of fat you consume, and teaches your body to use that fat for fuel instead of carbs. This process is called ketosis.
The keto diet is higher in fat, moderate in protein, and low in carbohydrates. While the exact measurements may fluctuate from person to person, a standard keto diet consists of about “70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates.”
Increasing the level of fat in your diet can be achieved by cutting out foods high in carbs like bread, grains, and sugary sweets and increasing your intake of foods high in fat like meats and fish, eggs, nuts and seeds, butter and cream, cheese, and oils such as macadamia nut oil and olive oil.
What are the Health Benefits of a Keto Lifestyle?
One of the greatest benefits championed in the keto diet is its ability to scale weight loss. According to research from the University of Alabama, the circulating ketones produced from ketosis “are more effective at producing fat loss and maintaining lean mass than low-fat diets in animals and humans.”
But that’s not even close to where the benefits stop.
Research also suggests that a keto diet may help treat and manage certain diseases like epilepsy, Alzheimer’s disease, autism, brain cancers, type 2 diabetes, heart disease, and metabolic syndrome.
Like any major lifestyle diet, the keto diet is not without its shortcomings. There’s definitely a healthy version of keto and a not-so-healthy version of keto. For example, if your keto diet consists mainly of bad fats from saturated or trans fat sources, your body isn’t getting a proportional level of the ‘good fats’ it needs to live well.
Plus, some foods that are higher in carbs can also be very nutrient-dense. If you cut out too many of those nutrient-dense foods, you can run the risk of not getting the proper amounts of vitamins and minerals your body needs to function properly. Not to mention, the long-term health effects of a keto diet are still being researched.
To find a keto balance that’s right for you, it’s best to get your fats from cleaner sources that are higher in healthy fats and omega fatty acids, like those found in macadamia nuts, avocados, fish, and seeds.
How are Macadamia Nuts Keto-Friendly?
Did you know… macadamia nuts are one of the most diet and lifestyle-friendly whole foods you can consume? That’s right! Their unique nutrient density and presence of ‘good fats’ make them incredibly beneficial for a range of diets. In fact, macadamias are recommended as “one of the best keto nuts” by leading keto experts like Thomas DeLauer and revered as the “king of nuts on keto” by Perfect Keto.
Because they are a complete and natural whole food, macadamia nuts can be eaten in diets like keto, paleo, vegan, vegetarian, gluten-free, lactose-free, grain-free, and Whole30, just to name a few.
When it comes to the benefits of macadamia nuts on the keto diet, macadamia nuts have a favorable omega-6 to omega-3 at 6:1. This means macadamia nuts have about six times the amount of omega-6 as omega-3, which helps support a healthy ketosis diet.
Additionally, a serving of macadamias (about 10-12 nuts) contains only 1 gram of sugar and 4 grams of carbs. This makes them a low-glycemic option that can help maintain healthy blood sugar levels and promote ketosis when consumed as part of a balanced, low-carb regimen.
Keto (and Delicious) Macadamia Nut Recipes!
No matter where you are on your keto* journey, take a look at some of these keto-friendly macadamia nut recipes that are not only great for staying in ketosis but have a delectable taste!
“When it comes to the benefits of macadamia nuts on the keto diet, macadamia nuts have a favorable omega-6 to omega-3 at 6:1. ”
Become More In Sync With Your Wellness
Lifestyle diets, like keto, are more than simple trends that come and go. They are ways to become more in sync with your body while you find your ideal wellness path.
Making positive food choices directly impacts and aligns with your overall physical, mental, and emotional health.
If you’re looking for more macadamia-inspired keto recipes and tips, follow our Pinterest board!
*Before starting a keto diet (or any diet), it’s always best to consult with your physician first to ensure your body is prepared for that specific lifestyle change. Your doctor can help you monitor your health while you’re on your new journey to see how your body reacts and any adjustments you may need to make along the way.
