Cashews And Keto: A Good Mix?

Cashews are a popular tree nut and a common healthy snack. They are also used to make nut butter, plant-based milk, and dairy-free cheese alternatives. But are they keto-friendly?

The keto diet is a low-carb, high-fat diet that puts the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. While cashews are high in fat and low in carbohydrates, they are not the best nut option for the keto diet due to their relatively high carb content compared to other nuts.

For example, 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 the keto diet. In contrast, almonds have 6 grams of total carbs, pecans have 4 grams, and macadamia nuts have 4 grams.

However, this does not mean that cashews are completely off the table for keto dieters. It is still possible to include cashews in a keto diet, but portion size is essential. Registered Dietician Franziska Spritzler recommends that cashews be used sparingly when following a low-carb diet. So, if you're a fan of cashews, you can enjoy them occasionally as long as you exercise restraint and monitor your carb intake for the rest of the day.

Cashews are high in fat and nutrients, but also carbs

Cashews are a popular tree nut, often consumed as a healthy snack. They are also used to make nut butter, plant-based milk, and dairy-free cheese alternatives. While cashews are high in fat and nutrients, they also contain a significant amount of carbohydrates, which can be a concern for those following a keto diet.

The keto diet, short for "ketogenic diet," is a popular health trend that involves minimizing carbohydrate intake and increasing fat consumption. After a few days of following this diet, the body enters a state called ketosis, where it burns fat for energy instead of carbohydrates. To maintain ketosis, keto dieters typically aim for a daily intake of 20-30 grams of carbohydrates or 25 grams of net carbs (total carbs minus fibre).

Cashews have a higher carb content compared to other nuts commonly consumed on the keto diet, such as pecans or macadamia nuts. A 1-ounce (28-gram) serving of cashews contains 9 grams of total carbs or 8 grams of net carbs. This means that a small portion of cashews can quickly use up a significant portion of the daily carb allotment allowed on the keto diet.

However, it is important to note that cashews also offer several health benefits. They are over 60% monounsaturated fat and are rich in oleic acid, which is also found in healthy fats like olive oil and avocados. Cashews are also a good source of copper, providing 31% of the Recommended Daily Value (RDV) per serving. They contain manganese, which has been linked to potential weight loss and improved wound healing, and magnesium, which is involved in regulating blood sugar levels and maintaining proper muscle and nerve function.

So, can cashews be included in a keto diet? The answer is yes, but with moderation and careful portion control. Those following a keto diet should be mindful of their overall carb intake and ensure that cashews are balanced with lower-carb foods. Additionally, it is recommended to opt for raw, unflavoured cashews to avoid unnecessary preservatives, added sugars, and hidden carbohydrates.

Cashews have the highest net carbs of nuts

Cashews are often viewed as a ""fatty" nut, but they don't contain as much fat as other keto-friendly nuts like pecans and walnuts. They also have a higher carb content. According to the USDA, a 1-ounce serving of cashews contains 12 grams of total fat, 8 grams of total carbs, and 7 grams of net carbs.

Compared to other nuts, cashews have the highest net carbs. For this reason, they should be consumed in moderation on a keto diet. A single 1-ounce serving of cashews can contain a third of your daily carb allowance.

Despite their high carb content, cashews offer numerous health benefits and can be included in a keto diet in small amounts. They are over 60% monounsaturated fat and are rich in 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.

Cashews are considered an antinutrient due to phytic acid

Cashews are a versatile and nutritious food, offering a range of health benefits. However, they are considered an antinutrient due to their phytic acid content. Phytic acid inhibits the absorption of essential minerals like calcium, iron, and zinc from food. This means that despite cashews being a good source of these minerals, the body cannot fully access them.

Phytic acid is found in many plant-based foods, including nuts, seeds, and grains. In the case of cashews, the antinutrient effects of phytic acid are particularly significant because of the relatively high levels of phytic acid in cashew nuts.

To reduce the antinutrient effects of phytic acid, some people soak cashews before consumption. Soaking cashews can help to break down phytic acid, making the nuts more digestible. However, it is important to note that soaking nuts may also reduce their mineral content and has not been proven to improve digestibility.

While cashews are considered an antinutrient due to their phytic acid content, this does not mean that they should be avoided entirely. They are a good source of healthy fats, protein, and other essential nutrients. The key is to consume them in moderation and be mindful of portion sizes, especially when following a low-carb or keto diet.

In conclusion, while cashews do contain antinutrients in the form of phytic acid, they can still be a nutritious and enjoyable part of a balanced diet when consumed in moderation.

Soak cashews to break down phytic acid

Soaking cashews is a great way to break down phytic acid, which is considered an "antinutrient". Phytic acid prevents the absorption of essential minerals such as calcium, iron, and zinc from food. Soaking cashews in water for 2-6 hours helps to neutralise enzyme inhibitors, making the nuts more digestible and their nutrients more readily available.

• Place the desired amount of cashews in a large bowl and cover them completely with water.
• Add salt to the water, as this helps to neutralise the enzymes.
• Cover the bowl with a clean cloth and leave it at room temperature for 2-3 hours. The cashews will swell during this time, so ensure the bowl is large enough.
• After soaking, drain and rinse the cashews to remove excess water and break up the remaining salt.
• To prevent mould, dehydrate the cashews. This can be done in a dehydrator or by spreading the nuts on a baking sheet and placing them in an oven at 150°Fahrenheit.
• Cook or dehydrate the cashews until they are completely dry and crisp, which can take 6-12 hours in an oven or 1-3 days in a dehydrator.

It is important to note that cashews should not be soaked for more than 6 hours, as they can become slimy and unpalatable. If you are unable to soak them, an alternative is to simply toast the cashews, as they have already been processed to neutralise a natural toxicity.

By soaking cashews, you can improve their digestibility and ensure your body can absorb the essential minerals they contain.

Cashew flour is lower in carbs than regular flour

Cashew flour is a popular alternative to traditional wheat flour, especially for those on a keto diet. It is made by grinding cashew nuts into a fine powder and has a slightly sweet and nutty flavour. Not only is it gluten-free, but it also has a lower carbohydrate content than regular flour.

A single cup of white flour contains approximately 95 grams of carbohydrates, while the same amount of cashew flour has only about 38 grams. This makes cashew flour a good option for those following a keto diet, as it can help keep net carb intake within the recommended daily limit of 20-30 grams.

In addition to being lower in carbs, cashew flour also offers several other benefits. It is a good source of plant-based protein, healthy fats, and minerals such as copper, iron, and magnesium, which are important for maintaining bone health. Cashew flour also has a high fat content, which can help keep you feeling full and satisfied after eating.

When it comes to baking with cashew flour, it can be used as a direct 1:1 substitute for wheat flour in most recipes. However, due to its denser texture and lower binding power, you may need to add additional binding agents such as eggs, flax seeds, or psyllium husk. Cashew flour is also more perishable than regular flour due to its high fat content and should be stored in the fridge or freezer to prevent it from going rancid.

While cashew flour is a great low-carb alternative to regular flour, it is important to note that it is still relatively high in carbs compared to other nut flours, such as almond flour. Therefore, moderation and mindful portion sizes are key when incorporating cashew flour into a keto diet.

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