Cashews On Keto: Yay Or Nay?

Cashews are a versatile and popular tree nut, often used to make nut butter, plant-based milk, and dairy-free cheese alternatives. But are they keto-approved? The keto diet is a low-carb, high-fat diet, so keto dieters need to be mindful of their total carb intake. While cashews are not the best nut choice for keto due to their relatively high carb content, they can still be enjoyed in moderation as part of a keto diet.

Cashews are keto-approved in moderation

Cashews are a popular tree nut, often consumed as a healthy snack and used to make nut butter, plant-based milk, and dairy-free cheese alternatives. They are highly nutritious and versatile, but their suitability for the keto diet is questionable due to their relatively high carb content.

The keto diet is a low-carb, high-fat diet that aims for a total carb intake of 20-50 grams per day or 25 grams of net carbs. This makes cashews, with their 8-9 grams of total carbs and 7-8 grams of net carbs per ounce (28 grams), less keto-friendly than other nuts like almonds, pecans, or macadamia nuts.

However, cashews can still be included in a keto diet in moderation. By limiting intake to a small portion, such as one ounce per day, or using them sparingly as a topping or ingredient, keto enthusiasts can enjoy the benefits of cashews without exceeding their carb limits. Cashews are especially appealing in keto-friendly desserts due to their buttery texture and subtle sweetness.

It is important to note that raw cashews are preferred over roasted ones, and they should be eaten as a solitary snack rather than mixed with other nuts. Additionally, cashew milk, made by soaking, grinding, and straining cashews, is a surprisingly keto-compatible option with only about 2 grams of net carbs per cup.

In conclusion, while cashews may not be the ideal nut choice for the keto diet, they can be enjoyed in moderation by mindful portion control and accounting for their carb content.

Raw cashews are best

• Nutrient-rich: Raw cashews are packed with essential nutrients like copper, magnesium, manganese, zinc, phosphorous, iron, selenium, thiamine, vitamin K, and vitamin B6. They also contain unsaturated fats, fibre, and plant proteins.
• Antioxidant source: Raw cashews are a good source of polyphenols and carotenoids, two types of antioxidants that help reduce inflammation and boost the immune system.
• Weight loss aid: Raw cashews have high amounts of fibre and protein, which promote satiety and can lead to reduced food intake. Additionally, the body may only absorb around 84% of the calories from raw cashews due to the fibrous wall trapping some of the fat.
• Heart health: Consuming raw cashews regularly can lower LDL (bad) cholesterol and increase HDL (good) cholesterol, reducing the risk of heart disease and strokes. Raw cashews also help regulate blood pressure and triglyceride levels.
• Bone health: Raw cashews are a great source of magnesium, which is essential for bone health and can help prevent osteoporosis.
• Diabetes management: The fibre in raw cashews prevents spikes in blood sugar levels, making them beneficial for managing type 2 diabetes.
• Metabolism booster: The manganese content in raw cashews fortifies the body's metabolism, aiding in the efficient breakdown of proteins, fats, and cholesterols.
• Mental health: Raw cashews contain the amino acid L-tryptophan, which the body converts into niacin and serotonin, helping to combat anxiety and promoting a sense of well-being.
• Versatility: Raw cashews can be eaten as-is or incorporated into various dishes, including salads, entrees, and desserts. They can also be turned into cashew butter or added to smoothies.
• Healthier option: Raw cashews have a mild, buttery flavour and are more versatile than roasted cashews. They also have a longer shelf life as the roasting process can affect the oils in the nuts, potentially causing them to turn rancid over time.

Portion sizes are important

A 1-ounce (28-gram) serving of cashews contains 9 grams of total carbs or 8 grams of net carbs, which is a significant amount for a low-carb keto diet. However, by being mindful of portion sizes, you can include cashews without derailing your keto progress.

• Start with a smaller amount: Begin with half or even a quarter of the 1-ounce serving size to see how your body reacts. This helps you stay within your daily carb limit while still enjoying cashews.
• Crush or chop cashews: Crushing or chopping cashews gives the illusion of having more. Sprinkle them on salads, stir-fries, or keto-approved vegetables to add flavour and texture without exceeding your carb limit.
• Choose raw, unflavoured cashews: Opt for raw, unflavoured cashews to avoid unnecessary preservatives, chemical flavours, added sugars, and hidden carbohydrates.
• Combine with other low-carb nuts: Mix cashews with high-fat, low-carb nuts like macadamia nuts to create a tasty blend that keeps carb counts low.
• Be mindful of remaining carbs: After eating cashews, pay attention to how many carbs you have left for the rest of the day. This awareness will help you stay within your keto guidelines.

In summary, portion sizes are crucial when including cashews in a keto diet. By being mindful of the amount you consume and how it fits within your daily carb allotment, you can enjoy the health benefits of cashews while staying on track with your keto goals.

Cashews are high in carbs

Cashews are high in carbohydrates, with one ounce (28 grams) containing eight to nine grams of total carbs and seven to eight grams of net carbs. This is a significant amount of carbs for a low-carb keto diet, and it can quickly use up a large part of the daily carb allotment.

For example, on a keto diet, the recommended total carb intake is 50 grams or fewer per day, or 25 grams of net carbs per day. This means that a small portion of cashews can consume a large part of the daily carb allowance.

Therefore, while cashews can be included in a keto diet, it is important to be mindful of the portion size and the remaining carb intake for the day. It is also suggested that raw cashews are better than roasted when aiming to keep carb counts low.

Cashew milk is keto-friendly

The keto diet is a low-carb, high-fat diet that can be challenging to navigate. While cashews themselves are not the ideal nut choice for keto due to their relatively high carb content, cashew milk is a surprisingly keto-compatible option. A standard cup of cashew milk (approximately 240 millilitres) contains just 1.9 grams of net carbs. This is because it is a diluted form, with a significantly reduced carbohydrate content compared to whole cashews.

When following a keto diet, it is important to be mindful of portion sizes and the total daily carb allowance. While a standard serving of raw cashews (1 ounce or 28 grams) contains around 7.6 to 9 grams of net carbs, a small portion of cashews can be included in a keto diet without exceeding carb limits. Cashews are especially appealing in keto-friendly desserts due to their buttery texture and subtle sweetness.

It is worth noting that homemade cashew milk may have a higher carb content than store-bought varieties due to a higher concentration of cashews and the potential omission of the straining step. Therefore, when choosing cashew milk, opt for the unsweetened variety to maintain a low-carb intake. Additionally, other cashew-based products like cashew butter and cream cheese are typically high in carbs and should be consumed sparingly.

In conclusion, while whole cashews may not be the best fit for a keto diet, cashew milk can be a keto-friendly option when consumed in moderation and balanced with other dietary choices.

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