Going keto is all about eating little to no carbs and lots of healthy fats. As such, nuts and seeds have been riding on the coattails of the keto renaissance. Not only are nuts healthy (for the most part), but they are a fantastic option for vegan diets, another popular wave in the world of nourishment.
Cashews are quite fatty as far as nuts go, which is great for the keto diet. On the other hand, they also contain some carbs, which doesn’t work with keto.
Carbs and Keto
The very roots of keto are founded in severe carb restriction. The idea is to lower carb intake and forces the body into the state of ketosis – where the body adjusts to burning fat instead of glucose for energy. As you know, carbs are the default source of energy, which the body will always turn to first. The only way to make your body burn fat for energy is to deprive it of carbs.
So, are cashews zero-carb? Definitely not. They aren’t packed with carbs, but there are still around 8 grams of carbs per 1oz serving of cashews. So, why even consider eating cashews on a keto diet? The truth is that you’re still allowed to eat some carbohydrates, usually up to 5% of your daily calorie count. Furthermore, carbs are still essential for certain bodily functions – they’re known as high quality fuel for the brain, for example. Therefore, cashews are okay with keto so long as you don’t eat so much as to go over your daily carbs limit.
Cashews: Nutritional Facts
All nuts, except chestnuts, are high in fat. At 46% fat content, cashews aren’t the highest, at least not when compared to macadamia nuts at up to 76%. In addition to the 8 grams of carbs, a serving of cashews also contains 5g of protein.
Vitamins and Minerals
In addition to containing fats that are good for your heart, cashews are actually rich in vitamins and minerals. here are some nutrients and vitamins that you can find in cashews:
- Copper – You may not need too much copper but you need some for creating new red blood cells, optimizing iron consumption, and keeping everything from your blood vessels and nerves to your immune system in order.
- Manganese – This mineral promotes weight loss, improves wound healing, helps people with osteoarthritis and osteoporosis, and eases PMS symptoms such as anxiety, pain, mood swings, irritability, tension, and depression.
- Magnesium – Regulates blood sugar, promotes bone strength, maintains muscle and nerve function.
- Vitamin K – Cashews and pine nuts are the rare nuts that contain this important vitamin tasked with assisting the process of blood clotting in the event of injury to blood vessels.
- Vitamin E – An antioxidant, vitamin E is essential for cardiovascular health. It keeps blood vessels open and helps prevent blood clots.
Are Cashews OK on Keto?
Although cashews aren’t a perfect keto food, they are great for use as a snack between meals if you’re on the keto diet. They’re also healthy besides.
