Cashews And Keto: A Good Mix?

Cashews are a popular snack food, but are they suitable for people following a keto diet? The keto diet is a low-carb, high-fat diet that can lead to rapid weight loss. It involves limiting your daily carbohydrate intake to 20-30 grams of net carbs, which can be challenging when it comes to nuts. While nuts are a good source of healthy fats, vitamins, and minerals, some nuts are higher in carbs than others. Cashews, for example, have a relatively high carbohydrate content, with 8-9 grams of net carbs per ounce, or 21-22 grams of net carbs per 100 grams. This means that consuming just 60 cashews could be enough to reach your daily keto limit of carbohydrates. Therefore, while cashews can be incorporated into a keto diet in moderation, they should be consumed raw and in small portions.

Cashews are high in carbs and should be avoided on keto

Cashews are higher in carbs than other nuts and should be avoided on keto. A one-ounce serving of raw cashews contains 7.66 grams of net carbs, which is quite high compared to other nuts. A single serving of cashews is approximately 18 nuts, and just 60 cashews are enough to reach the daily keto limit of 20-30 grams of net carbs.

Therefore, it is important to keep your portions in check if you choose to include cashews in your keto diet. Start with a smaller amount than the recommended serving size to see how your body reacts. Try crushing your cashews and sprinkling them on salads, stir-fries, or homemade keto yogurt to make them last longer.

Remember to choose unflavored, raw cashews to avoid any unnecessary added sugars or preservatives. You can also mix cashews with other high-fat, low-carb nuts like macadamia nuts to get the benefits of cashews while keeping the carbs low.

While cashews are high in carbs, they do offer several health benefits. They are loaded with healthy fats, including oleic acid, which is also found in olive oil and avocados. Cashews are also a good source of copper, manganese, magnesium, vitamin K, and vitamin E. These nutrients provide important health benefits, such as improved heart health, better bone strength, and lower cholesterol levels.

So, while cashews should be avoided on keto due to their high carb content, they can be consumed in moderation and combined with other low-carb nuts to maximize their health benefits without exceeding your daily carb limit.

Cashews are a good source of vitamins and minerals

Consuming cashews can help promote better heart health. They provide both poly- and monounsaturated fats, which are healthy forms of fat that help boost heart health and reduce cholesterol levels when consumed in moderation. Cashews are also a good source of fibre, which is associated with a heart-healthy diet.

In addition to their heart-health benefits, cashews may also aid in diabetes management or prevention. Research has shown that cashew consumption is associated with better insulin control, an improved cholesterol ratio, increased HDL cholesterol, and lower blood pressure in people with type 2 diabetes.

Cashews may also help reduce the risk of gallstones. The bioactive components in cashews, particularly unsaturated fatty acids, fibre, and minerals, are thought to contribute to this benefit.

When it comes to joint health, cashews may offer some advantages. An animal study found that rats fed a diet including cashews had lower rates of inflammation and pain-related behaviour.

To incorporate cashews into your diet, you can eat them roasted or unroasted as a snack or add them to trail mixes, meat dishes, or use them to make your own nut butter or dairy alternatives. Just remember to consume them in moderation and check the labels when purchasing seasoned cashews to avoid high levels of salt or added sugars.

Cashews can be eaten raw on keto, in moderation

Cashews are higher in carbs than other nuts, so they are not the best option for a keto diet. However, they can be eaten raw on keto, in moderation.

A one-ounce serving of raw cashews contains 7.66 grams of net carbs, which is quite high compared to other nuts. For context, a daily keto allowance is usually 20-30 grams of net carbs. So, eating just 60 cashews is enough to reach this limit.

If you are going to eat cashews on a keto diet, it is important to keep your portions in check. Start with a quarter of the one-ounce serving size and see how your body reacts. You can also try crushing your cashews and sprinkling them on salads, stir-fries, or homemade keto yogurt to make them last longer.

It is also important to eat your cashews raw, rather than roasted, and to eat them as a solitary snack, not combined with other nuts. This will help you keep track of your carbohydrate intake.

While cashews are not the best nut option for keto, they do offer a range of health benefits. They are loaded with healthy fats, vitamins, and minerals, including copper, manganese, phosphorus, vitamin K, and vitamin E. They may also help decrease LDL cholesterol, reduce inflammation, improve blood sugar, aid in weight management, and lower blood pressure.

Cashews are good for heart health, digestive health, and eye health

Cashews are a tasty treat, but are they good for you? The answer is yes—especially for your heart, digestive system, and eyes.

Firstly, cashews are good for your heart health. They are a source of healthy monounsaturated fats, which have a positive impact on heart health. In fact, a 2017 study in the American Journal of Clinical Nutrition found that eating cashews resulted in a 5% drop in LDL cholesterol compared to those eating potato chips. Cashews are also a source of vitamin E, which acts as an antioxidant, protecting the body from unstable molecules that may contribute to cardiovascular disease.

Secondly, cashews are beneficial for digestive health. While nuts can be difficult to digest, cashews are a little lower in fat and fiber, and a little higher in protein and carbohydrates, making them easier on the stomach. This means they can be a good snack option for active people. However, it is important to remember that eating too many at once can still cause digestive problems, and for those with irritable bowel syndrome, cashews may trigger diarrhea.

Finally, cashews are good for eye health. This is due to the presence of zea-xanthin, an antioxidant that is absorbed in small quantities into the eyes, helping with UV filtering and shielding. As we age, our eyes become more susceptible to ailments, and the antioxidants in cashews can help protect against age-related issues, especially the formation of cataracts.

So, while cashews may not be the best option for those on a keto diet, they certainly offer a range of health benefits, including supporting heart, digestive, and eye health.

Cashews can be crushed and sprinkled over keto-friendly foods

Cashews are not the best nut to eat while on a keto diet. They are relatively high in carbohydrates, with one ounce (28 grams) containing nine grams of total carbs and eight grams of net carbs. This means that a small portion of cashews can quickly use up a significant chunk of your daily carb allotment. For example, just 60 cashews are equal to the keto daily carb limit of 20 grams.

However, if you really enjoy cashews, you can fit them into your keto diet in moderation. It is recommended that you eat them raw, rather than roasted, and that you eat them as a solitary snack, not combined in a nut mixture. An appropriate measurement of cashews can be crushed and sprinkled over keto-friendly foods, such as a salad or keto-approved vegetables, for added flavour and crunchiness. A small amount of crushed cashews can also elevate the decadence of a homemade keto-friendly yoghurt.

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