The ketogenic (keto) diet, similar to other low-carb, high-fat diets like Atkins and South Beach, involves limiting carbohydrate intake and increasing fat consumption to promote weight loss and improve overall health. This reduction in carbs puts the body into a metabolic state called ketosis, where it uses fat for fuel instead of carbs. Nuts are often considered a healthy snack option, but their place in a keto diet can be confusing. While nuts are known for being high in healthy fats and protein, with some being particularly low in carbs, the question remains: Are cashews keto-friendly?
Understanding Nuts and the Keto Diet
On a keto diet, it's easy to focus on what you can't have. Nuts, however, exist in a grey area. Some nuts are heavy on carbs, making them unsuitable for keto, while others pack plenty of fat with fewer carbs, making them a good choice. Nuts contain healthy fats and a bit of protein, which can be a good addition to the keto diet when trying to hit your macros.
Whether a nut is keto-friendly depends entirely on the type of nut and the serving size. Low-carb nuts that are high in healthy fats work well on a keto diet, especially when following a high-protein plan.
Nutritional Profile of Cashews
To determine if cashews fit into a keto diet, it's essential to analyze their nutritional content. One ounce (28 grams) of cashews contains:
- Calories: 163
- Protein: 4 grams
- Fat: 13 grams
- Total carbs: 9 grams
- Fiber: 1 gram
- Net carbs: 8 grams
With 9 grams of total carbs and 8 grams of net carbs per ounce, cashews may not be the best nut to eat while on keto. A small portion of cashews can quickly use up a significant chunk of your daily carb allotment. Most people on keto aim to keep their total carb intake at 50 grams or fewer per day, or 25 grams of net carbs per day - which is total carbs minus the fiber.
Read also: The Keto Cashew Question
Cashews in Moderation
If you enjoy cashews, you can incorporate them into your keto diet. Just be mindful of the portion size and how many carbs you’ll have left after eating them. However, please be mindful of the portion size if you can't resist having one.
That said, you can make room for cashews in your keto diet if you really enjoy them.
Better Keto-Friendly Nut Options
If you’d prefer to include lower carb nuts in your diet, several good options are available:
- Pecans: Pecans pack the most fat with the fewest carbs. One ounce (28 grams) contains less than four grams of carbs and only 1.2 grams of net carbs. They are also an excellent source of minerals and vitamins such as manganese, calcium, potassium, zinc, magnesium, and selenium. According to research, dietary fiber has been shown to reduce blood sugar levels. Studies have also found that it improves other blood markers linked to heart disease, including high LDL cholesterol levels. One study found that both groups experienced significantly reduced heart disease risk factors, such as LDL cholesterol and triglycerides, compared to the control group. Pecans are keto-diet nuts, as they have a low amount of carbs. Filled with 14 grams of mostly monounsaturated fat, almonds are one of the most nutritious nuts you can eat on keto. They also deliver 6 grams of protein per serving, making them a great option for muscle support-especially if weight training or regular workouts are part of your routine.
- Macadamia Nuts: Macadamia nuts are very high in fat and very low in protein and digestible carbs. Researchers say that foods high in monounsaturated fats benefit heart health by regulating cholesterol levels and reducing inflammation. Including these low carb nuts in your diet may boost heart health and reduce inflammation. They also contain important micronutrients like calcium, potassium, and magnesium. Having ¼ cup of these nuts is about four grams of carbs.
- Brazil Nuts: Brazil nuts are low in carbs and considered one of the best natural sources of selenium, a mineral that’s essential for health. According to research, selenium is a mineral involved in many critical bodily functions, including metabolism, reproduction, and thyroid function.
- Walnuts: Walnuts are very high in fat and very low in digestible carbs - with only 1g net carb per serving! They are also loaded with nutrients, including B vitamins, iron, magnesium, zinc, antioxidants, and fiber. Eating walnuts on a regular basis has been shown to improve heart health, reduce the risk of cancer and type 2 diabetes, and even increase life expectancy. Walnuts are a good source of polyphenols, which have anti-carcinogenic and anti-inflammatory effects. Walnuts are also high in healthy fats, including a plant-based source of essential omega-3 fats called alpha-linolenic acid (ALA). One study found that increasing dietary ALA may be linked to a 10% lower risk of heart disease, reduced LDL cholesterol, reduced blood pressure, and reduced triglycerides.
- Hazelnuts: Hazelnuts are very similar to walnuts in their macronutrient breakdown. They are an excellent source of antioxidants and contain heart-healthy nutrients like L-arginine, fiber, and unsaturated fats. Hazelnuts are high in L-arginine, an amino acid that’s a precursor to nitric oxide. According to research, nitric oxide is a molecule that promotes heart health by improving blood flow and lowering blood pressure.
- Almonds: Almonds are low carb nuts that pack a powerful nutritional punch. Research has shown that a diet rich in almonds promotes weight management and protects against diabetes, obesity, and cardiovascular disease. Studies show that eating almonds could decrease appetite and support weight loss. Almonds contain vitamin E, magnesium, riboflavin, copper, phosphorus, and manganese. Almonds have been connected in research studies to a wide variety of health benefits.
The following nuts can be enjoyed in moderation:
- Pine Nuts: Pine nuts contain pinolenic acid, which studies have found to have anti-inflammatory and weight-lowering properties.
- Peanuts: Peanut consumption is associated with a lower risk of cardiovascular disease, hypertension, cancer, and inflammation. Studies have shown that eating peanuts may benefit weight management. Peanuts are high in protein, vitamins, minerals, and antioxidants.
- Pistachios: Pistachios can be enjoyed on a ketogenic diet.
The Role of Nut Butters
In addition to whole nuts, nut butters are naturally low in carbs and can be a delicious option for those following low carb meal plans. Natural nut butters lack added ingredients, like sugar. They provide the same nutritional benefits as whole nuts, but they can also be used in different ways, including as a low carb spread for fruits and crackers. Nut butters can also be added to low carb smoothies to provide a boost of protein and heart-healthy fats.
Read also: Cashews: Keto-Friendly?
Keto-Friendly Recipes with Nuts
Nuts can be incorporated into various keto-friendly recipes. Here are a few examples:
- Pecan-Crusted Chicken Tenders: These oven-baked chicken tenders are crispy, juicy, and packed with nutty flavor without frying. To make them, pulse pecans in a food processor until fine crumbs form. Mix with almond flour, arrowroot flour, salt, pepper, and spices. Dredge chicken strips in the pecan mixture, then dip in egg wash, and coat with coarse pecan crumbs. Bake until golden and cooked through.
- Peanut Butter Fat Bombs: Pulse pecans and almonds in a food processor until a crumbly texture forms. Add peanut butter, powdered sweetener, and chia seeds. Add milk and blend again. Refrigerate the dough, then form into balls.
- Low-Carb Peanut Sauce: Whisk together peanut butter, coconut aminos, rice vinegar, and lime juice until smooth. Adjust the ingredients to taste.
General Guidelines for Eating Nuts on Keto
- Monitor Carbs: When eating a ketogenic diet, there’s nothing more important than monitoring carbs. When eating a ketogenic diet, there’s nothing more important than monitoring carbs. Be sure to keep track of just how much you’re eating and track this along with your total macros.
- Beware of Hidden Sugars and Carbs: Always be on the lookout for foods that can spike blood sugar and kick you out of ketosis.
- Consider Serving Size: While the amount of carbs per serving varies among different types of nuts, the overall carb count is typically low enough to make them a great food for any keto dieter.
Read also: The Role of Cashews in a Weight Loss Diet