Dante Carrillo
The ketogenic diet, or keto, is a low-carb, high-fat diet that can be an effective tool for weight loss. While nuts are a great source of healthy fats and plant-based protein, some nuts are better suited for the keto diet than others. This is because the keto diet restricts daily carbohydrate intake to less than 50 grams, and certain nuts, like cashews, are relatively high in carbs. 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 considering the low-carb nature of the keto diet. Therefore, while cashews can be included in the keto diet, it is important to be mindful of portion sizes and the number of carbs remaining for the day.
| Characteristics | Values |
|---|---|
| Carbohydrates | 9 grams of total carbs and 8 grams of net carbs per ounce |
| Calories | 156 calories per ounce |
| Fats | 12 grams per ounce |
| Protein | 5 grams per 28 grams |
| Keto-friendliness | Not the best nut for keto due to high carbs; other nuts like almonds, pecans, walnuts, and macadamia nuts are better alternatives |
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What You'll Learn
Cashews are high in carbs, so they may not be ideal for keto
The keto diet is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. The ketogenic diet allows you to have a limited amount of carbohydrates, with most calories attained from proteins and fats. In a keto diet, you should eat less than 50 grams of carbs daily.
Cashews are high in healthy fats and plant-based protein, but they are also relatively high in carbs compared to other nuts. One ounce (28 grams) of cashews contains 9 grams of total carbs and 8 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 enough to reach the daily keto limit of 20 grams of net carbs.
While cashews are not the best nut to eat while on keto, they can still be included in your diet if you are mindful of your portion size and how many carbs you will have left for the rest of the day. It is recommended to keep your servings to a minimum so you are not eating too many carbs.
If you are looking for lower-carb nut options, almonds, pecans, macadamia nuts, walnuts, and Brazil nuts are all better suited to the keto diet than cashews. These nuts have a lower carb to fat ratio, which is ideal for keto.
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Portion size is important if you want to eat cashews on keto
The keto diet is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. The diet typically restricts daily carbohydrate intake to 20-30 grams of net carbs or less than 50 grams of total carbs. As a result, nuts, which are high in healthy fats and plant-based protein, are a great snack option for keto dieters.
However, cashews have a higher carbohydrate content than other nuts. A 1-ounce (28-gram) serving of cashews contains 9 grams of total carbs or 8 grams of net carbs. This means that just 60 cashews are enough to reach the daily keto limit of 20 grams of net carbs. Therefore, if you want to include cashews in your keto diet, you need to be mindful of your portion size and how many carbs you have left for the rest of the day.
For example, if you have a 1-ounce serving of cashews, you will consume about a third of your daily carb allotment. This leaves you with enough carbs to include other foods in your diet, such as almonds, which have 6 grams of total carbs and 3 grams of net carbs per ounce. Alternatively, you could choose a lower-carb nut, such as macadamia nuts, which have only 2 grams of net carbs per 28-gram serving.
In conclusion, while cashews are not the ideal nut to eat on a keto diet due to their high carbohydrate content, you can include them in moderation by being mindful of your portion size and overall carbohydrate intake.
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There are keto-friendly alternatives to cashews
While cashews are not the best nut choice for a keto diet due to their high carbohydrate content, there are several keto-friendly alternatives with lower carb counts. Here are some suggestions:
Almonds are a mild-tasting nut that can add crunch to keto desserts while keeping the carb count low. They are highly nutritious and rich in healthy fats, vitamins, and minerals. With only 6 grams of total carbs and 3 grams of net carbs per ounce (28 grams), they are a better option than cashews, which have 9 grams of total carbs and 8 grams of net carbs per ounce.
Macadamia nuts shine in the keto world, boasting at least 75% fat and only 5.2 grams of net carbs in a 3.5-ounce (100-gram) serving. They are an excellent source of healthy fats and B vitamins, iron, manganese, and zinc. Macadamia nuts have some of the fewest carbs in the nut category, making them a popular choice for keto enthusiasts.
Pecans are another excellent keto-friendly nut option. They have a low amount of carbs and are packed with minerals and vitamins such as manganese, calcium, potassium, zinc, magnesium, and selenium. Pecans, like macadamia nuts, "pack the most fat with the fewest carbs," making them a smart choice for keto dieters.
Walnuts are a fantastic alternative to cashews on the keto diet because they are low in carbohydrates and high in polyunsaturated fats, which are beneficial for brain health. While they do contain some carbs, with about four grams of carbs in a little less than 1/4 cup, they can be crushed and added to dishes for a crunchy texture without significantly impacting your carb intake.
Brazil nuts are another keto-friendly option, known for their high selenium content, a potent antioxidant that may offer protection against cancer. However, it is important to consume them in moderation, as excessive amounts can lead to selenium toxicity, resulting in vomiting, nausea, and brittle nails. Consuming two to three Brazil nuts per day is generally considered safe and provides a good source of healthy fats without a significant carb load.
In addition to these nut alternatives, sunflower seeds and their butter can be used as thickeners in sauces, providing a creamy texture without the carbs associated with cashews.
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Cashews are high in fats, which can slow stomach emptying
Cashews are considered a healthy snack, filled with healthy, unsaturated fats. However, they are relatively high in saturated fat, with about 12 grams of fat per ounce, and are particularly high in fat compared to other nuts.
Harvard Medical School states that cashews are relatively high in saturated fat. However, the data on saturated fats is conflicting, and the most abundant fat in cashews is monounsaturated fat, which is considered heart-healthy.
The high-fat content of cashews can slow down stomach emptying, which can cause a distended stomach. This can exert pressure on the lower oesophageal sphincter (LES), a muscular ring-like structure that prevents reflux of the acidic stomach contents into the oesophagus. When gastric emptying is slowed, the acidic stomach contents can pass back into the oesophagus, causing heartburn.
This may be seen when consuming cashews in excess, and those with functional dyspepsia are particularly susceptible to these side effects. However, cashews are lower in fat than other nuts, so they are less likely to cause bloating.
Therefore, while cashews are high in fat, they can be consumed in moderation as part of a keto diet, as long as the daily carb limit is not exceeded.
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Cashews are a good source of nutrients
A 1-ounce (28-gram) serving of unroasted, unsalted cashews provides a significant amount of copper, a mineral that is important for overall health. Cashews also contain unsaturated fats, which are linked to a lower risk of heart disease. They are a good source of magnesium, which is linked to a reduced risk of stroke, particularly hemorrhagic strokes.
Cashews are also a source of fibre, which helps prevent blood sugar spikes and may help protect against type 2 diabetes. A 2019 study found that people with type 2 diabetes who ate 10% of their daily calories from cashews had lower insulin levels than those who didn't eat cashews. Cashews are also high in calories, so it's important to be mindful of portion size.
In addition, cashews are an excellent source of antioxidants, specifically polyphenols and carotenoids. Consuming cashews has been linked to reducing homocysteine levels in the body. Homocysteine is an amino acid, and if levels get too high, it increases the risk of heart disease or stroke. The antioxidant and anti-inflammatory properties of cashews have been shown to help against the negative effects of osteoarthritis and colitis, an inflammatory bowel condition.
While cashews are a good source of nutrients and offer potential health benefits, they may not be the best nut to eat while on the keto diet due to their relatively high carbohydrate content.
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Frequently asked questions
Yes, you can eat cashew nuts on a keto diet, but they are relatively high in carbs, so you should be mindful of your portion size.
Nuts that are lower in carbs than cashews include almonds, pecans, macadamia nuts, and walnuts. These nuts are a better fit for the keto diet.
Nuts are naturally high in healthy fats, which makes them a great keto snack. They are also high in nutrients and can be enjoyed as a delicious food while on the keto diet.
Keto-friendly snacks that are not nuts include eggs, avocado, olives, bell peppers, celery, and dark chocolate (with a high cocoa content).
On a keto diet, you should eat less than 50 grams of carbs per day, and ideally stay between 20-30 grams of net carbs.
