Are Pistachio Nuts Keto and Low Carb?
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Do you wonder, “Are Pistachios Keto?” Nuts are a healthy part of any Keto dieters day. Typically nuts are low in carbs and high in healthy fats and protein. But not all nuts are the same. Some tree nuts are better for ketogenic diets than other. If you’re wondering which tree nuts are a good choice for a low carb lifestyle and which ones are not look no further.
Pistachio nuts are tricky some people say that they’re keto friendly and others don’t. After reading this article you’ll know enough facts to decide if pistachio nuts are keto friendly enough for you to enjoy. How much of them you should eat. And how you can eat them.
Table of Contents
- What Is a Ketogenic Diet
- Pistachio Nutrition in A Nut Shell
- Are Pistachio Nuts Keto
- Pistachios Are Keto In Small Quantities
- What Do Pistachio Nuts Taste Like
- Health Benefits of Pistachio Nuts
- Keto Friendly Pistachio Nut Alternatives
- The Worst Nuts to Eat On a Keto Diet
- How to Eat Pistachio Nuts On A Keto Diet
- Are Pistachios Good For Weight-loss?
- Are Salted Pistachios Keto Friendly?
What Is a Ketogenic Diet
A ketogenic diet is a diet in which someone limits their carbohydrates to 5% of their daily caloric intake in attempt to induce ketosis. Our body’s primary source of fuel are carbs. When we stop eating carbs our bodies have to burn fat in the form of ketones for energy. This process is known as ketosis. When the body goes into ketosis it burns fat more easily.
Pistachio Nutrition in A Nut Shell
1 oz of pistachio nuts has the following breakdown of macronutrients, vitamins and minerals:
- Calories: 159
- Carbs: 8 grams
- Fiber: 3 grams
- Protein: 6 grams
- Fat: 13 grams
- Potassium
- Phosphorus
- Vitamin B6
- Thiamine
- Copper
- Manganese
Are Pistachio Nuts Keto
At first glance pistachio nuts appear to be one of the worst nuts you can eat on a keto diet because they have 7.7 grams of carbs per 28 grams or 1 ounce. But you have to look at where these carbs are coming from. A lot of the total carbohydrates in pistachio nuts come from fiber, sugars and starches.
However, they only have 4.7 grams of net carbs which are the carbs that turn into sugar (glucose) when your body breaks them down. So unless you have great self control it’s very easy to over eat them.
What Is The Difference Between Net Carbs and Total Carbs in Pistachio Nuts?
The amount of total carbs in pistachio nuts represents the sugars, starches and dietary fiber in the nut. While the net carbs is the amount of carbohydrates that actually have a nutritional value the starches and sugars. So net carbs is simply the total carbs minus – dietary fiber.
Therefore per 1 oz of pistachio nuts (28 grams) has 7.7 grams of carbs – 3 grams of dietary fiber = 4.7 grams of net carbs.
If you ever need to calculate the net carbs of any food simply subtract the dietary fiber from the total carb count.
Pistachios Are Keto In Small Quantities
If you have good self control and can exercise portion control then pistachio nuts are good for a keto diet. As long as you limit your intake of pistachios to a few oz per day you can get all of the health benefits from these little nuts without blowing your macros for the day.
In truth Pistachios and other tree nuts are a healthier fat source for a keto diet then other types because they are alkaline. It’s easy to over do unhealthy fats from cheese and meat on a keto diet. Keto diets that are rich in red meat and cheese with little to no vegetables can lead to heart disease, high cholesterol, digestive disorders, hypertension and kidney disease.
What Do Pistachio Nuts Taste Like
Pistachio have a slightly sweet nutty taste with a smooth texture.
Health Benefits of Pistachio Nuts
Pistachio nuts have tons of health benefits. They’re a great source of healthy fats, help lower risk of heart disease, reduce cholesterol and fight chronic inflammation. Pistachio nuts are also a great source of B vitamins. Believe it or not pistachio nut are also rich in antioxidants which help fight free radicals that cause disease.
Keto Friendly Pistachio Nut Alternatives
Since the goal on a ketogenic diet is to limit carbs as much as possible. Or to less than 50 grams of carbs per day it’s important to pick the nuts you snack on wisely. People think that all nuts are low in carbs and high in fat and protein. But that simply isn’t true. Nuts can be high in carbs and low in carbs. To make your life easier I’ve made a list of the best nuts to eat as a snack on a keto diet.
Brazil Nuts
Another great keto option are Brazil nuts because they only have 3.5 grams of carbs per 1 ounce serving.
Macademia Nuts
According to Healthline, Macadamia nuts only have 4 grams of carbs per ounce making them a great choice for those on a keto diet. So while you can’t over eat them a handful of macadamia nuts will deliver a satisfying energy boost to your day.
Pecans
Move over pistachio nuts and make room for pecans! Pecans have only 4grams of carbs per 1 ounce serving. Making them another good tree nut to make a part of your keto diet.
The Worst Nuts to Eat On a Keto Diet
Before writing this article I thought that all nuts were keto friendly. When I
Pistachios
Unfortunately pistachios are one of the worst nuts you can eat on a keto diet because they have 15 grams of carbs per 100 grams of 3.5 ounces. So unless you have great self control it’s very easy to over eat them.
Cashews
But the absolute worst nut for a keto lifestyle are cashews because they have 22 grams of net carbs per 100 grams or 3.5 ounce serving.
How to Eat Pistachio Nuts On A Keto Diet
The easiest way to eat pistachio nuts is to enjoy them plain as a snack. The healthiest pistachio nuts are raw and unsalted. However you can actually cook with pistachio nuts by using them as a bread crumb replacement on chicken or fish. You can also use them in your favorite keto desert like I did in this Vegan Pistachio Ice Cream.
Vanilla truffles are often made by mixing cream cheese into balls and covering them with pistachio nuts like these truffles I made for Mash.
Are Pistachios Good For Weight-loss?
Pistachios are healthy but I wouldn’t consider them to be a good food for weight loss. Since they are a nutrient dense food with a lot of fat and carbs without much dietary fiber. It’s easy to over eat them. However, they can be a good part of a weight-loss diet like keto if you only eat 1-2 oz of them per day.
Are Salted Pistachios Keto Friendly?
Yes, salted pistachios are just as keto friendly as unsalted pistachios. However it is harder not to over eat salted cashews because the salt makes you thirsty and eat more without realizeing it.
Ten pistachio nuts have 1.26 carbs according to this Nutrition Fact Sheet.
How many pistachios you can have on a keto diet per day depends on what else you ate throughout the day. As long as your carb intake only adds up to 5% or 50 grams for the day you can dedicate as many of those carbs to pistachios as you would like. Pistachios have 4.7 grams of net carbs per ounce. So it’s easy to over do it. I would limit pistachio intake to 1-2 oz per day on a keto diet.
