The ketogenic, or keto, diet has gained considerable popularity as a low-carb dietary strategy where the majority of calories come from proteins and fats. By drastically reducing carbohydrate intake, the body enters a metabolic state called ketosis, where it starts breaking down fats for fuel instead of carbohydrates. In this context, the question arises: how do cashews fit into a keto diet?
Understanding the Keto Diet
The keto diet involves significantly restricting carbohydrate consumption, prompting the body to utilize fat as its primary energy source. This metabolic shift results in the production of ketones, which become an alternative fuel for the body, especially the brain.
Nutritional Profile of Cashews
Cashews are a popular type of tree nut known for their distinct flavor and creamy texture. They are commonly consumed as a snack and used to produce nut butter, plant-based milk, and dairy-free cheese alternatives. But how do they measure up in terms of macronutrients relevant to a keto diet?
A 1-ounce (28-gram) serving of cashews contains approximately:
- Calories: 163
- Protein: 4 grams
- Fat: 13 grams
- Total carbs: 9 grams
- Fiber: 1 gram
- Net carbs: 8 grams
Net carbs are calculated by subtracting the amount of fiber from the total carbohydrates. For those adhering to a strict keto diet, aiming to consume 50 grams or fewer of total carbs per day (or 25 grams of net carbs), a single serving of cashews can take up a significant portion of their daily carb allowance.
Read also: Comprehensive Guide to Sugar on Keto
The Keto-Friendliness of Cashews
Given their nutritional composition, cashews are relatively high in carbohydrates compared to other nuts. This characteristic makes them less ideal for those strictly following a keto diet. As Beth Warren, R.D., founder of Beth Warren Nutrition, points out, consuming just 60 cashews could potentially reach the daily carb limit for someone on the keto diet. Scott Keatley, R.D., of Keatley Medical Nutrition Therapy, also notes that cashews are "heavier on the carbs and lighter on the fats," which is not optimal for ketogenic principles.
Incorporating Cashews into a Keto Diet
Despite their higher carb content, cashews can still be included in a keto diet, provided that portion sizes are carefully managed. If you enjoy cashews, moderation is key. Being mindful of the quantity consumed and the remaining carb allowance for the day allows for occasional inclusion without disrupting ketosis.
Keto-Friendly Nut Alternatives
For those seeking nuts that are more conducive to a keto diet, several excellent low-carb alternatives are available:
Pecans: Pecans stand out as one of the best choices due to their high fat content and low carb count. One ounce (approximately 19 halves) contains less than four grams of carbs. Keatley notes that pecans, like Brazil nuts, "pack the most fat with the fewest carbs." Research indicates that pecans may help regulate blood sugar levels and reduce heart disease risk factors, such as LDL cholesterol and triglycerides.
Macadamia Nuts: Macadamia nuts are highly nutritious, containing B vitamins, magnesium, iron, copper, and manganese, and are lauded for having some of the fewest carbs in the nut category. A 1/4 cup serving contains about four grams of carbs. They are rich in monounsaturated fats, which benefit heart health by regulating cholesterol levels and reducing inflammation.
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Walnuts: Walnuts are not only low in carbs but also loaded with nutrients, including B vitamins, iron, magnesium, zinc, antioxidants, and fiber. One ounce (28 grams) of walnuts contains 4 grams of total carbs and 2 grams of net carbs. Studies suggest that regular walnut consumption may improve heart health, reduce the risk of cancer and type 2 diabetes, and increase life expectancy. Walnuts are also a good source of polyphenols, which have anti-carcinogenic and anti-inflammatory effects, and healthy omega-3 fats.
Brazil Nuts: Brazil nuts are large, low-carb nuts known as one of the best natural sources of selenium, a mineral essential for metabolism, reproduction, and thyroid function. One ounce (28 grams) contains 3 grams of total carbs and 1 gram of net carbs. Just one Brazil nut can deliver over 100% of the recommended Daily Value of selenium.
Almonds: Almonds are relatively low in carbs, with one ounce (28 grams) containing 6 grams of total carbs and 3 grams of net carbs. They are a good source of vitamin E, magnesium, riboflavin, copper, phosphorus, and manganese, as well as protein. Research suggests that a diet rich in almonds may promote weight management and protect against diabetes, obesity, and cardiovascular disease.
Hazelnuts: Hazelnuts are rich in heart-healthy fats, fiber, vitamin E, manganese, and vitamin K. One ounce (28 grams) contains 5 grams of total carbs and 2 grams of net carbs. Hazelnuts are high in L-arginine, an amino acid that promotes heart health by improving blood flow and lowering blood pressure.
Other Nuts and Seeds
Pine Nuts: Sourced from the cones of pine trees, pine nuts contain vitamins E and K, magnesium, zinc, copper, and phosphorus. One ounce (28 grams) contains 4 grams of total carbs and 3 grams of net carbs. Pine nuts contain pinolenic acid, which may have anti-inflammatory and weight-lowering properties.
Read also: Aspartame and Ketosis
Peanuts: While technically legumes, peanuts are commonly considered nuts and are a good source of folate, vitamin E, magnesium, phosphorus, zinc, and copper. One ounce (28 grams) contains 6 grams of total carbs and 4 grams of net carbs. Peanut consumption is associated with a lower risk of cardiovascular disease, hypertension, cancer, and inflammation.
Sesame Seeds: Sesame seeds are a well-known ingredient worldwide and a good choice for a ketogenic diet due to their low carb and high-fat content.
Hemp Seeds: Hemp seeds, also known as hemp hearts, are seeds of the Cannabis sativa plant, offering a protein-rich plant source and healthy fats.
Nut Butters on Keto
In addition to whole nuts, nut butters can be a delicious and convenient option for those following low-carb meal plans. Natural nut butters, without added sugars, provide the same nutritional benefits as whole nuts and can be used in various ways, such as a spread for fruits and crackers or added to low-carb smoothies.
Almond Butter: Almond butter is a versatile and nutritious ingredient made by grinding almonds into a paste. It typically contains 3 grams of total carbs and 1 gram of net carbs per serving.
Peanut Butter: Natural peanut butter is another good option, with about 4 grams of total carbs and 3 grams of net carbs per serving.