Cashew Nuts And Keto: What's The Verdict?

Cashews are a popular snack, packed with health benefits and impressive nutrient content. But are they keto-friendly? Cashews are technically legumes, and while they contain 7.6 grams of net carbs per serving, they can still fit into a healthy, low-carb lifestyle. A one-ounce serving of raw cashews contains 7.66 grams of net carbs, while a one-ounce serving of roasted cashews contains 8 grams of net carbs. This is higher than other keto-friendly nuts like pecans, Brazil nuts, and macadamia nuts, which have 4, 4, and 5 grams of net carbs per ounce, respectively. Therefore, while cashews can be incorporated into a keto diet, they should be consumed in moderation and preferably raw rather than roasted.

Cashews are allowed on keto, but only in moderation

Cashews are allowed on a keto diet, but only in moderation. While cashews are packed with health benefits, they are also high in carbs, which can quickly eat into your daily keto limit.

According to Beth Warren, R.D., founder of Beth Warren Nutrition and author of Secrets of a Kosher Girl, 60 cashews are equal to the daily carb limit of 20 grams per day on keto. This means that even a fraction of that amount will use up a large portion of your allotted daily carbs.

However, cashews are loaded with incredible health benefits and impressive nutrient content. They are over 60% monounsaturated fat and are especially rich in oleic acid, the same acid found in healthy fats like olive oil and avocados. They are also a good source of copper, manganese, phosphorus, vitamin K, and vitamin E.

When adding cashews to your keto diet, it is important to keep your portions in check. Start with a quarter or half of a 1-ounce serving, which is approximately 18 cashews, and see how your body reacts. It is also recommended to eat them raw rather than roasted to avoid any unnecessary preservatives, added sugars, or hidden carbohydrates.

You can enjoy cashews as a solitary snack or add them to keto-approved dishes. For example, you can chop or crush a small amount of cashews and sprinkle them over a salad or vegetables for added flavor and crunch. You can also mix cashews with other high-fat, low-carb nuts like macadamia nuts to get the benefits while keeping the carbs low.

Cashews are legumes, not nuts

Cashews are often grouped with tree nuts and even referred to as cashew nuts. However, they are not technically nuts. They are, in fact, legumes.

Botanically, a nut is a dry fruit with a hard shell covering a single seed. Examples of true nuts include acorns, chestnuts, and hazelnuts. On the other hand, the fruits of the cashew plant are classified as "drupes." Drupes are fruits that are fleshy on the outside and contain a shell covering a seed on the inside. The seed of the cashew plant, which is what we consume, is therefore a drupe seed.

Legumes are plants that produce edible seeds, which typically grow alongside other seeds within a single pod. As the plant matures, the pod splits down the middle, releasing the seeds inside. Beans and peas are common examples of legumes, and peanuts are a type of "nut" that is actually a legume. Cashews are structurally similar to legumes like peanuts but develop in a hard shell within a drupe, rather than a pod, which means they are not considered part of the legume family.

Cashews are often classified as nuts because they share many nutritional and culinary attributes with other true nuts. They are rich in healthy fats and protein and are used interchangeably with other nuts in culinary applications, including trail mix, stir-fries, granola, and nut butter.

Raw cashews are better than roasted

Cashews are a popular nut, often enjoyed by fitness enthusiasts and vegans. They are rich in healthy fats, protein, and other essential nutrients. However, cashews have a high amount of carbohydrates, with nine grams of total carbs and eight grams of net carbs per ounce, which is why they should be avoided on a keto diet. If you are a keto dieter and can't resist cashews, you should be mindful of the portion size and keep track of your carb intake.

If you are including cashews in your keto meal plan, it is recommended to consume them raw rather than roasted. Raw cashews are unprocessed and have a slightly sweet and nutty flavor. They are a great source of protein, healthy fats, and other essential nutrients. Additionally, they are rich in antioxidants, which can help prevent cell damage and reduce the risk of chronic diseases.

When compared to roasted cashews, raw cashews have higher amounts of iron and selenium. One ounce of raw cashews contains 1.9 milligrams of iron, while roasted cashews have 1.7 milligrams. Similarly, an ounce of raw cashews has 5.6 micrograms of selenium, which is 2.2 micrograms more than roasted cashews. The mild flavor of raw cashews makes them a more versatile ingredient in cooking, and they have a longer shelf life than roasted cashews.

While roasted cashews are processed and roasted at high temperatures, they can be a quick snack option and satisfy your hunger cravings. They have a slightly sweeter and nuttier flavor, along with a crunchier texture. However, to minimize sodium content, especially if you have high blood pressure, it is best to opt for unsalted and unflavored roasted cashews.

In conclusion, while both raw and roasted cashews offer nutritional benefits, raw cashews are a healthier option due to their higher nutrient content and minimal processing. If you prefer roasted cashews, moderation is key, and choosing unsalted varieties can be a healthier choice.

Cashews are high in carbs

Cashew nuts are high in carbohydrates and, therefore, should be avoided on a keto diet. The keto diet allows for a limited amount of carbohydrates, and cashew nuts have nine grams of total carbs and eight grams of net carbs per ounce, which may not be an ideal option.

To put this into perspective, just 60 cashews are equal to the daily carb limit of 20 grams on keto. This means that eating even a fraction of that amount will use up a large portion of your allotted daily carbs. This is because cashews are heavier on carbs and lighter on the fats, which isn't ideal for the keto diet.

It is important to note that the net carb count is usually not listed on nutrition labels. To find the net carbs of specific foods, you need to subtract the amount of fiber from the number of carbs. A one-ounce serving of raw cashews has 8.56 grams of carbs and 0.9 grams of fiber, which calculates to 7.66 grams of net carbs.

While cashews are a popular and favorite nut for many fitness enthusiasts and vegans, they are not the best option for those following a keto diet.

Cashews are good for your heart, digestive and eye health

Cashews are a popular snack, with their unique buttery flavour and creamy texture. They are a favourite among fitness enthusiasts and vegans. While cashews are not keto-friendly due to their high carbohydrate content, they do offer several health benefits, particularly for the heart, digestive system, and eyes.

Heart Health

Cashews are a great addition to a heart-healthy diet. They can help lower cholesterol levels and reduce the risk of developing heart disease. Cashews are filled with antioxidants and are a good source of copper, which can help lower blood pressure. They also contain monounsaturated fats, which are known to be heart-healthy.

Digestive Health

Cashews are relatively easy to digest compared to other nuts. They are slightly lower in fat and fibre, while being higher in protein and carbohydrates. This makes them a good option for athletes, as they are less likely to cause gastrointestinal problems before rigorous workouts. However, consuming too many cashews at once can still lead to digestive issues, so moderation is key.

Eye Health

Cashews are rich in antioxidants, particularly lutein and zeaxanthin, which protect the eyes from oxidative stress caused by free radicals. These antioxidants specifically target the macula, a crucial part of the retina responsible for detailed central vision. By incorporating cashews into your diet, you can reduce the risk of macular degeneration and enhance overall visual acuity. Cashews also contain Omega-3 fatty acids, which play a role in the production of healthy tears, helping to combat dry eye syndrome.

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