The ketogenic diet, commonly known as keto, has become one of the most popular diets for weight loss and overall health in recent years. The keto diet is characterized by a very low carbohydrate intake, moderate protein intake, and high fat intake. This nutrient profile puts the body into a metabolic state called ketosis, where fat becomes the primary energy source instead of carbs.
Keto dieters must restrict their carb intake to 20-50 grams of net carbs per day in order to achieve and maintain ketosis. Net carbs are calculated by subtracting fiber from total carbs, as fiber does not impact blood sugar or ketosis. With carb intake so tightly restricted, keto dieters must be very careful about which foods they include in their meal plans.
One food that often comes up in keto conversations is the water chestnut. Water chestnuts are an aquatically grown vegetable that is common in Asian cuisine. With their crunchy texture and mildly sweet flavor, water chestnuts can be an appealing low-carb alternative to higher carb vegetables. However, are water chestnuts keto friendly? Can they be included on a ketogenic diet?
This article will take an in-depth look at the carb content of water chestnuts and whether they fit into a keto diet. We’ll examine the nutrition facts of water chestnuts, their potential health benefits, and creative ways to incorporate water chestnuts into keto-friendly recipes. We’ll also compare water chestnuts to other low carb vegetables to determine if they are one of the best options for keto dieters.
Nutrition Facts of Water Chestnuts
To determine if water chestnuts are keto-approved, we first need to look at their nutrition facts and carb content. Here is an overview of the main nutrients found in 1 cup (100g) of raw water chestnuts (1):
| Nutrient | Amount |
|---|---|
| Calories | 74 |
| Carbohydrates | 16.8g |
| Fiber | 4g |
| Sugars | 4g |
| Fat | 0.1g |
| Protein | 2.5g |
As we can see, raw water chestnuts provide 74 calories in a 1 cup serving, with almost 17 grams of total carbohydrates. However, we have to look at the net carbs to determine their suitability for keto. By subtracting the 4 grams of fiber from the total carbs, we find that 1 cup of raw water chestnuts contains 12.8 grams of net digestible carbs.
While the 4 grams of fiber is a nice boost, 12.8 grams of net carbs is still quite significant. That’s nearly half of the daily threshold for most keto dieters in just a single cup serving. So water chestnuts would need to be enjoyed in very small amounts to fit into a ketogenic diet.
Potential Health Benefits
While water chestnuts may need to be limited on keto, they can still offer some potential health benefits when consumed in moderation. Here are some of the top nutrients and plant compounds found in water chestnuts:
– Manganese: Water chestnuts contain over 20% of the RDI of manganese per cup. Manganese is an essential mineral that aids metabolism, bone health, wound healing, and antioxidant status (2).
– Copper: Copper is another mineral found in decent amounts in water chestnuts, providing around 15% of the RDI per serving. Copper assists with iron absorption, energy production, immune function, and tissue health (3).
– Vitamin B6: Water chestnuts contain 12% of the RDI for vitamin B6 per cup. B6 plays many important roles including metabolizing nutrients for energy, supporting brain development and health, and boosting mood (4).
– Antioxidants: Water chestnuts contain various antioxidant plant compounds including flavonoids, phytosterols, and phenolic acids. These compounds help combat oxidative stress and inflammation (5).
So while water chestnuts are fairly high in net carbs, they can still be a source of valuable vitamins, minerals, fiber and antioxidants when eaten in moderation on a keto diet. Their crunchy texture and mild taste also makes them more appealing than taking supplements or capsules.
Ways to Include Water Chestnuts on Keto
Eating a whole cup of water chestnuts would likely max out your daily carb allotment on keto. However, there are ways you can still incorporate small amounts of water chestnuts into keto-friendly recipes and meal plans. Here are some suggestions:
– Use sparingly in stir fries: Add a few chopped water chestnuts to your favorite keto protein and veggie stir fry recipe. They will add crunch and texture.
– Pair with zoodles: Thinly slice or finely chop water chestnuts to top zucchini or veggie noodles in place of higher carb regular pasta.
– Add to salads: Sprinkle a few chopped water chestnuts onto your keto salad for an extra crunchy element.
– Make lettuce wraps: Use water chestnut pieces along with keto-friendly veggies and proteins to fill lettuce leaves or cabbage leaves.
– Include in Buddha bowls: Buddha bowls with cauliflower rice or zoodles are very keto friendly. Top with a sprinkle of water chestnuts.
– Garnish soups: Add a few thin slices or diced pieces of water chestnut as a garnish for keto soups.
The key is keeping your portion of water chestnuts very small, around 2-5 slices or 2-3 tablespoons max per serving. This will allow you to enjoy their taste and texture while keeping net carbs low.
How Water Chestnuts Compare to Other Low Carb Vegetables
Water chestnuts are one option for adding variety to keto vegetable choices. But how do they compare nutritionally to other low carb veggies? Here is a look at water chestnuts alongside some popular keto-approved vegetables (all nutrients per 1 cup raw) (6,7,8,9)
| Vegetable | Net Carbs | Fiber | Vitamin C | Potassium |
|---|---|---|---|---|
| Water chestnuts | 12.8g | 4g | 5mg (6% DV) | 628mg (13% DV) |
| Broccoli | 6g | 2.4g | 81mg (135% DV) | 288mg (6% DV) |
| Asparagus | 3.9g | 2.8g | 26mg (43% DV) | 271mg (6% DV) |
| Spinach | 0.4g | 2.2g | 28mg (47% DV) | 558mg (12% DV) |
As shown, water chestnuts have 2-3 times the net carbs of very low carb vegetables like spinach and asparagus. They also have less vitamin C and potassium. However, their modest fiber content and crunchy texture may make them preferable to some higher net carb veggies like broccoli.
Overall, water chestnuts can add beneficial nutrients and variety to the diet, but should be limited in favor of lower net carb vegetable choices on keto. Vegetables to emphasize more liberally include leafy greens, asparagus, zucchini, bell peppers, Brussels sprouts, cucumbers, and avocados.
The Verdict: Are Water Chestnuts Keto?
So what’s the final verdict on whether water chestnuts can be part of a keto diet?
Here is a quick summary:
– Water chestnuts contain 12.8 grams of net digestible carbs per 1 cup serving, making them too high in carbs to consume freely on keto.
– However, their crunchy texture and mild taste can add nice variety when used sparingly in small amounts.
– A few thin slices or tablespoons can fit into keto macros as an occasional treat.
– Water chestnuts provide beneficial nutrients like manganese, copper, vitamin B6, and antioxidants.
– Compared to very low carb veggies, water chestnuts are still significantly higher in net carbs.
– They should be limited in favor of lower net carb options like leafy greens, asparagus, peppers, etc.
So in conclusion, water chestnuts can be included on a ketogenic diet, but only in very small portions occasionally. They do not make the best regular vegetable choice for keto, but can add a pleasant crunch and flavor when used as a garnish or topping a couple times a week. Follow proper keto macros and emphasize low carb veggies over water chestnuts for best results.
Sample Keto Meals with Water Chestnuts
Here are a few recipe ideas for how to incorporate small amounts of water chestnuts into nutritious keto meals:
Keto Thai Chicken Stir Fry
– 2-3 oz chicken breast, sliced
– 1 cup broccoli florets
– 1/4 cup red bell pepper, sliced
– 1 tbsp coconut oil
– 1 tbsp red curry paste
– 1/4 cup chicken broth
– 1 tbsp fish sauce
– 1 tbsp minced cilantro
– 2-3 slices water chestnut
Saute chicken in oil. Add vegetables and cook until tender crisp. Add coconut milk, curry paste, fish sauce, and broth. Simmer until sauce thickens. Remove from heat and stir in cilantro. Top with water chestnut slices.
Keto Cobb Salad
– 3 cups chopped romaine lettuce
– 2 oz chicken breast, cooked and diced
– 1/4 avocado, sliced
– 1 oz blue cheese crumbles
– 2 slices bacon, cooked and crumbled
– 1 hardboiled egg, sliced or chopped
– 1 tbsp red wine vinegar
– 1 tbsp olive oil
– 2-3 tbsp chopped water chestnuts
Toss lettuce with olive oil and vinegar. Top with chicken, avocado, cheese, egg, bacon and water chestnuts.
Keto Egg Roll in a Bowl
– 1/2 lb ground pork or beef
– 1 cup shredded cabbage
– 2 tbsp coconut aminos
– 1 tsp sesame oil
– 1/4 tsp ginger powder
– pinch red pepper flakes (optional)
– 1 green onion, sliced
– 2-3 tbsp chopped water chestnuts
Cook ground meat until browned. Add remaining ingredients except water chestnuts. Cook until cabbage is tender. Top with water chestnuts before serving.
Frequently Asked Questions
Are canned water chestnuts lower in carbs than raw?
Canned water chestnuts are typically slightly lower in carbs than fresh raw ones. A 1/2 cup serving of canned water chestnuts has about 9-10g net carbs compared to 12.8g in fresh. So opting for canned allows you to enjoy a bit more while keeping net carbs down. Just try to find them canned in water without added sugars.
Can you have water chestnut flour on keto?
Water chestnut flour is made by grinding dried water chestnuts into a fine powder. It contains about 59g net carbs per 1/4 cup serving, which is too high for keto. Small amounts may work as a thickener for sauces or baked goods, but it would need to be limited. There are better low carb flours like almond and coconut flour to use instead.
What are some other crunchy low carb veggie options?
Some healthy low carb vegetables that can provide crunch include:
– Cucumbers
– Celery
– Bell peppers
– Radishes
– Jicama
– Broccoli stems
– Cauliflower
– Snap peas
– Kohlrabi
– Bean sprouts
These all have fewer than 5-6g net carbs per 1 cup raw, allowing you to enjoy more generous portions.
Can you have water chestnut noodles on keto?
Some companies make pasta-style noodles out of water chestnuts. These contain around 17-22g net carbs per 2 oz dry serving. While lower in carbs than regular pasta, this is still too high to fit into a keto diet. Zucchini, palmini, or kelp noodles are better alternatives with under 5g net carbs.
The Bottom Line
Water chestnuts can add unique flavor, texture, crunchy and nutrients to a keto diet when used in moderation. Enjoy just a few slices or tablespoons at a time and be mindful of other carb sources at meals to stay within your daily keto macros. Emphasize plenty of lower carb leafy greens and veggies for the bulk of your nutrition. With the right balance, water chestnuts can be an occasional part of healthy keto meal plan.