Are you trying a new diet? And if so, are you wondering: Can I eat nuts? A healthy handful of nuts has a place almost everywhere! In fact, many diets feature nuts as a great way to get lots of vitamins and minerals. So which diet are you trying?

Gluten-free

Following a gluten-free diet involves avoiding any foods containing gluten – a protein naturally found in foods like wheat, rye, barley, and oats.

Can I eat nuts?

Yes! Raw and roasted nuts are gluten-free.  In fact, ground nuts, nut meals and nut flours can be a great alternative to gluten-based flours for baking.

Paleo

The paleo diet is based on eating only foods that were presumed to be eaten by early humans (living in the Palaeolithic or Stone Age times): like meat, fruit and vegetables, but not dairy and grains.

Can I eat nuts?

Yes! Bliss balls make a delicious paleo treat. Mix a handful of ground nuts into your favourite recipe for a daily dose of healthy fats.

Keto

The keto diet is a very low carbohydrate diet that induces ketosis – where the body produces ketones in the liver, as its primary source of energy.

Can I eat nuts?

Yes! Nuts are rich in monounsaturated and polyunsaturated fats, both of which are important when following a keto diet.

5:2

This intermittent fasting diet involves eating a regular diet five days of the week, but limits kilojoules to 2,000-2,400 per day on the remaining two days.

Can I eat nuts? 

Yes! All nuts can fit within a healthy, varied every day eating plan. Among all nuts, chestnuts are the lowest in kilojoules, with a 30g handful containing around 220kJ.

Sugar-free

Sugar-free diets restrict all foods with added sugars. More extreme versions also ban eating fruits and vegetables containing natural sugars.

Can I eat nuts?

Yes! Nuts contain no added sugars – but provide plenty of goodness, in terms of healthy fats, plant protein, and gut-loving fibre.

Atkins

This diet is high is in protein and fat, and extremely low in carbohydrates.

Can I eat nuts?

Yes, in phase 2 you can enjoy nuts. Add a handful of nuts to air-popped popcorn for a crunchy afternoon snack.

Raw food

Eating a raw food diet means avoiding any food that has been refined, canned, or chemically processed, and any food heated above 48^oC.

Can I eat nuts?

Yes! Raw nuts are readily available. Use them to add texture to smoothies and pesto sauces.

And just a reminder: it’s important to speak with your doctor or seek advice from an Accredited Practising Dietitian before starting any new diet or eating plan.