Are pistachios keto: There are many varieties of nuts, such as walnuts, almonds, and pistachios? Pistachios are eaten worldwide, and they are also used as an ingredient for recipes. In some parts of the world, there are even pistachio-flavored ice creams.
However, in this article, we will discuss are pistachios keto? And if they are not, then what are their alternatives? We will also focus on the content of carbohydrates in pistachios and the nutrients that they contain.
Are Pistachios Keto Friendly?
Unfortunately, pistachios cannot be keto-friendly as they contain a high content of carbohydrates. One hundred grams of carbohydrates contain more than 28 grams of carbohydrates. However, a lot of those carbs come from dietary fiber. The total net carbs in pistachio are approximately eighteen.
Pistachio is also high in fats, and 100 grams of pistachios contain around 45 grams of fat. And some people are willing to take the risk and eat pistachios while they are on ketosis. The bottom line is this; if you can manage your intake of carbs and keep it low, you can have pistachios.
Pistachios Nutrient Facts
Pistachios Might Have A High Carb Content, But They Are Also Rich In Several Nutrients. 100 Grams Of Pistachios Will Provide The Following Nutrients:
- Calories: 562
- Protein: Twenty grams
- Carbs: 28 grams
- Fat: 45 grams
- Dietary Fiber: Ten grams
- Cholesterol: Zero mg
- Sugar: Eight grams
- Potassium: 1025 mg
- Sodium: One mg
Health Benefits Of Pistachios
Are pistachios keto? As with most nuts, pistachios contain a wide range of health benefits. Below we have discussed three of those benefits:
Contains High Content Of Dietary Fiber
Pistachio is a good source of dietary fibers, which itself has numerous health benefits. Fiber is good for improving the health of the gut, regulating bowel movement, and reducing the risk of cardiovascular diseases. Fiber can also aid you in losing weight.
Protects Against Several Diseases
Pistachios also contain a high content of disease-fighting antioxidants. Foods that contain antioxidants protect against cellular damage and reduce the risk of dangerous diseases.
Relieves Inflammation In The Body
High inflammation in the body can lead to harmful diseases. Pistachios are also rich in dietary fatty acids that help reduce inflammation in the body.
Varieties Of Dietary Fats In Pistachios Are:
- Monounsaturated
- Polyunsaturated
Can You Eat Almonds On Keto?
Part of the Ketogenic diet. A cup of almonds contains approximately 31 grams of carbohydrates.
Are Cashews Keto?
Cashews are C-shaped nuts and have an irresistible flavor. However, sixty cashew nuts contain over sixty grams of carbohydrates. Cashews are also low in fat, so they are not Keto friendly.
Alternatives For Pistachio Nuts
Pili Nuts
Pili nuts are a rare variety of nuts that originated in the Philippines. A serving of 28 grams contains 1.1 grams of carbohydrates and 22 grams of fat. These nuts are high in fat and low in carbs, making them ideal for keto dieters.
Pili nuts are also rich in Vitamin E, Phosphorus, and antioxidants that can fight infections and boost your immune system.
Macadamia Nuts
Macadamia nuts are usually considered Keto friendly. A 28 gram serving of Macadamia nuts contains 21 grams of fat and one gram of net carbohydrates. If you break that information down, you will find out that these nuts are 78 % fat.
75 % of the fat found in Macadamia nuts is monounsaturated. Macadamia nuts also contain a rare type of fat called Palmitoleic acid or 7-fatty acid.
There Are Other Nutrients In Macadamia Nuts As Well That Makes Them A Type Of Superfood:
- Rich in manganese (provide 58 % of your daily intake)
- Rich in magnesium (provide 9 % of your daily intake)
- Rich in Copper (Provide 11 % of your daily intake)
Pecans
An Ounce Of Pecan Nuts Contains 1.1 Grams Of Net Carbohydrates, Which Makes Them Keto Friendly. Pecans Are A Good Source Of:
- Potassium
- Copper
- Protein
- Vitamin E
- Zinc
- Manganese
- Fiber
Pecans also contain antioxidants, ellagic acid, and beta-carotene. A study in 2018 concluded that Pecans could protect obese individuals from heart illnesses. These nuts can also reduce the risk of type-2 diabetes, premature death, and metabolic syndrome.
In the 2018 study, participants that consumed Pecan for four straight weeks showed improved beta-cell function and insulin resistance. Experts believe that the high content of monounsaturated and polyunsaturated fat in Pecans helps them reduce cholesterol levels and inflammation in the body.
Brazil Nuts
An Ounce Of Brazil Nuts Contains 1.3 Grams Of Net Carbohydrates. Brazil Nuts Are Rich In:
- Copper
- Calcium
- Vitamin C
- Thiamin
- Potassium
- Protein
- Vitamin E
Are pistachios keto? Brazil nuts also contain a significant quantity of Selenium, a mineral, which aids in the production of hormones and enzymes in the body and boosts a healthy immune system. Selenium can also improve insulin resistance.
If you can swap all the processed food in your diet with these nuts, you will be able to maintain your weight and reduce the risk of heart illnesses. Experts have said that eating one serving of Brazil nuts reduces the risk of obesity. These nuts are also low in carbs so they can be part of the Keto diet.
Hazelnuts
One Ounce Of Hazelnuts Contains Approximately Two Grams Of Net Carbohydrates. These Are The Nutrients That Are Found In Hazelnuts:
- Healthy Fats
- Vitamin E
- Manganese
- Fiber
- Vitamin K
In addition to these nutrients, these nuts are also rich in antioxidants that reduce the risk of inflammation. Hazelnuts are also rich in amino acids such as L-arginine that can help widen your blood vessels and relax them.
Hazelnuts are also packed with fiber and monounsaturated fats that are beneficial for the heart. Hazelnut nut diets can also decrease cholesterol levels, decrease inflammation, and reduce blood pressure levels.
Keto Diet And Diabetes
Diabetes is a condition in which there are high blood sugar levels, changes in metabolism, and an imbalance in the functioning of insulin. The Keto diet is designed to help you cut down the excess fat in your body.
Excess body fat in the body often leads to prediabetes, type-2 diabetes, and metabolic syndrome. Some researchers have stated that the Keto diet can improve insulin sensitivity by 75 %.
A study conducted on women with type-2 diabetes concluded that following the Keto diet for ninety days reduced the levels of hemoglobin A1C.
A second and much larger study was conducted on 349 participants that had type-2 diabetes. The study concluded that those participants that followed the Keto diet lost on average 26.2 pounds over the next two years. A weight reduction significantly decreases the risks of diabetes.
Are pistachios keto? Those participants on the Ketogenic diet also experienced better blood sugar management, and their reliance on some blood sugar medicines decreased.
Supplements For A Keto Diet
Although the Keto diet does not require supplements, these can be useful:
Mct Oil
Add this oil to yogurt and other drinks. It raises ketone levels and provides energy to the body.
Minerals
Adding minerals and salts to your diet can be extremely beneficial, especially when you’ve just shifted to a Keto diet.
Caffeine
Caffeine has several benefits, such as boosting energy and fat loss.
Exogenous Ketones
The Exogenous ketones in help increase the level of ketones in your body.
Creatine
Creatine also contains several benefits and can be extremely helpful if you combine exercise with the Ketogenic diet.
Whey
Take half a scoop of whey protein and add it to yogurt or shakes. This will increase your daily protein intake.
Are Pistachios Keto? Sample Seven Day Keto Meal Plan
Monday
- Breakfast (Egg muffins with veggies and tomatoes)
- Lunch (Chicken salad, feta cheese, olives, a side salad, and olive oil)
- Dinner (Salmon along with asparagus cooked in butter)
Tuesday
- Breakfast (Basil, egg, tomatoes, and spinach omelet)
- Lunch (Peanut butter, almond milk, spinach, stevia milkshake, sliced strawberries, and cocoa powder)
- Dinner (Salsa and cheese-shell tacos)
Wednesday
- Breakfast (Coconut, blackberries, and nut milk chia pudding)
- Lunch (Avocado shrimp salad)
- Dinner (Salad, broccoli, parmesan cheese, and pork chops)
Thursday
- Breakfast (Omelet along with salsa, avocados, spices, and onions)
- Lunch (Celery sticks with salsa and guacamole and a handful of nuts)
- Dinner (Pesto stuffed with chicken and cream cheese and grilled zucchini)
Friday
- Breakfast (Whole milk sugar-free Greek yogurt, peanut butter, berries, and cocoa powder)
- Lunch (Sliced bell peppers and ground beef lettuce wrap tacos)
- Dinner (Mixed vegetable and loaded cauliflower)
Saturday
- Breakfast (Blueberries, mushrooms, and cream cheese pancakes)
- Lunch (Beet noodle salad and zucchini)
- Dinner (White fish cooked in coconut oil, toasted pine nuts, and kale)
Sunday
- Breakfast (Mushrooms and fried eggs)
- Lunch (broccoli and low-carb sesame chicken)
- Dinner (Spaghetti squash Bolognese
Conclusion
When you are following the Ketogenic diet, you need to be extremely careful about your food choice. While the Keto diet has several benefits and its pros outweigh the cons, it is very strict. In this article, we discussed are pistachios keto? And we have answered the question.
While pistachios are rich in carbs, they also contain a high-fat content, so if you eat them carefully, they won’t harm you. We also discussed whether nuts like almonds and cashews are keto or not and gave a detailed list of all the nuts that are allowed on the Keto diet.
Once you have read this article, you will have a lot of clarity, and it will allow you to take certain components out of your Keto diet and add new ones.
