What Are Cashews?
Wait. You’ve never had a cashew nut before? You’re missing out on half of your life. Cashews are a favorite of many people around the world, although they can be unforgiven if consumed in large quantities.
Cashews are a nut that comes from a tree native to India and Southeast Asia. Cashews are used in cooking, baking, and as a snack food. Cashews are rich in protein, fiber, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, and vitamin B6. Cashews are also a great source of monounsaturated fats, which are known to lower cholesterol.
Benefits of Eating Cashews
Cashews are also a great choice for those who are trying to maintain a healthy diet. Cashews are a great alternative to other nuts such as almonds, pecans, walnuts, and pistachios. Cashews are also lower in calories than other nuts.
There are many benefits of having them occasionally, including:
1. Lower cholesterol. Cashews contain monounsaturated fats, which are considered healthy fats. Monounsaturated fats are believed to lower bad cholesterol and raise good cholesterol.
2. Increase energy. Cashews are rich in magnesium, which is essential for maintaining normal nerve and muscle function. Magnesium is also needed for proper bone development.
3. Prevent cancer. Cashews contain antioxidants that protect against cell damage. Antioxidants are believed to prevent cancer.
4. Reduce inflammation. Cashews are rich sources of vitamin E, which is believed to reduce inflammation. Inflammation is associated with many diseases including cancer.
5. Improve digestion. Cashews are high in fiber, which aids in digestion. Fiber also helps control appetite.
6. Promote cardiovascular health. Cashews are rich source of potassium, which is essential for regulating heartbeat. Potassium is also necessary for maintaining fluid balance in the body.
7. Maintain healthy bones. Cashews are rich with calcium, which is essential for building strong bones. Calcium is also required for maintaining normal nerve and skeletal muscle function.
Calories In Cashews
It is well established that cashews are loaded with nutrients and make for a tasty snack.
However, cashews are high in calories. One ounce of cashews contains about 200 calories. From that, you can probably see how this can quickly become a problem. One serving of cashews contains about 8 grams of protein, 5 grams of fat and 20 grams of carbohydrate, making it not very keto friendly, especially if you surpass the 100g serving size.
If you’re looking for a healthier alternative to cashews, try almonds. Almonds are lower in calories and contain less saturated fat than cashews. Almonds are also a good source for vitamin E, calcium, and fiber.
Are Cashews A Low Carb Nut?
No. From looking at the macronutrient breakdown above, you can quickly see how the carbs can add up. And since the keto diet is a popular weight loss plan that involves eating a lot of fat and very few carbs, you may have a difficult time staying in ketosis.
The main goal of this diet is to burn fat and lose weight. To achieve this, you must follow a strict diet plan. One of the most important aspects of this diet can be selecting the right nuts. Try these options instead:
1. Almonds. Almonds are rich in protein and fiber. They are also a great source of vitamin E, magnesium, potassium, iron, copper, zinc, manganese, phosphorus, and selenium.
2. Brazil nuts. Brazil nuts are high in selenium, which is essential for thyroid function. Selenium is also beneficial for cardiovascular health.
3. Peanuts. Peanuts are high in monounsaturated fats, which are known to lower cholesterol. They are also a source of folate, thiamine, and vitamin K.
4. Pistachios. Pistachios are high in vitamin E, magnesium, and copper. They are also a rich source of lutein, zeaxanthin, and beta carotene.
The Verdict: Can I Have Cashews On Keto?
The answer to this is mostly not unless you specifically time the consumption. Regardless, be sure to follow these guidelines:
1. Eat cashews in moderation. Eating too many cashews will get you fat and knock you out of ketosis.
2. Limit your intake of nuts in general. Nuts are high in calories and fat. 3. Eat other foods. Other foods such as low-calorie fruits, vegetables, and lean meats can provide you with the nutrients you need without massively increasing your calorie or carb load