Cashews can be included in a keto diet in moderation. While they are high in fat, they also contain carbs, so portion control is important. In small amounts, cashews can be a keto-friendly nut.
Are Cashews Keto?
The main concern with cashews and keto is their carb content. Here is the carb breakdown for 1 ounce (28 grams) of raw cashews:
- Total carbs: 9 grams
- Fiber: 1 gram
- Net carbs: 8 grams
This means that a typical serving of cashews contains a significant amount of net carbs. However, the total carb count is still relatively low compared to other nuts and seeds.
Cashews get a moderate rating on the glycemic index (GI), with a value of 22 (1). This means they should not spike blood sugar levels too drastically. However, those following a strict keto diet will still want to watch portion sizes.
Benefits of Cashews on Keto
Here are some of the main benefits you can get from adding cashews to a keto eating plan:
Rich in Healthy Fats
Cashews are roughly 50% fat, with most coming from monounsaturated and polyunsaturated fatty acids (2).
Monounsaturated fats are linked to improved insulin sensitivity and heart health. Meanwhile, polyunsaturated fats provide anti-inflammatory omega-3s and omega-6s.
Replacing carbs with these healthy fats is the core premise of the ketogenic diet. So while cashews are not extremely low carb, their high fat content can be beneficial.
Packed With Nutrients
Cashews are highly nutritious nuts, providing an array of important vitamins and minerals:
- Copper: 20% of the RDI
- Magnesium: 20% of the RDI
- Phosphorus: 18% of the RDI
- Manganese: 37% of the RDI
- Zinc: 15% of the RDI
- Iron: 11% of the RDI
They are particularly rich in copper, magnesium, and manganese. Getting adequate amounts of these minerals may protect bone health, blood sugar control, and brain function (3, 4, 5).
Cashews also contain some vitamin K, which plays a key role in blood clotting. Plus, they provide a small amount of antioxidants that can help reduce inflammation.
May Support Blood Sugar Control
Research shows that regularly consuming nuts like cashews may improve glycemic control in people with type 2 diabetes (6).
One study found that when people with type 2 diabetes consumed a diet high in cashew nuts for 3 months, they experienced significant improvements in HbA1c compared to a standard diet (7).
The high fat and fiber content of cashews help slow the digestion and absorption of carbs, preventing big spikes in blood sugar levels after meals (8).
Could Aid Weight Loss
Although cashews are a high calorie food, research suggests that eating them in moderation may support weight loss.
In one study, people who included nuts like cashews in a weight loss diet for 6 months lost more weight than people following a nut-free diet (9).
The combination of protein, fiber, and healthy fats in cashews promotes satiety, helping you eat fewer calories throughout the day. They may also boost metabolism slightly (10).
How Many Cashews Can You Eat on Keto?
When following a keto diet, it’s recommended to limit net carbs to 20–50 grams per day.
Given that a 1-ounce (28-gram) serving of cashews contains 8 grams of net carbs, the portion sizes need to be controlled.
Here are some guidelines for how to incorporate cashews into a keto eating pattern:
- Limit portions to 1–2 ounces (28–56 grams) per day
- Pair cashews with low carb foods like vegetables and meats
- Avoid eating cashews on their own as a snack
- Measure portions using a food scale for accuracy
- Substitute for other higher carb nuts like pistachios or almonds
Staying within these serving sizes will allow you to reap the health benefits of cashews without knocking yourself out of ketosis.
Best Time to Eat Cashews on Keto
Some people prefer eating higher carb foods like nuts with meals rather than as snacks. This helps ensure your body can adequately handle the influx of carbs.
However, others find they can tolerate small nut servings any time of day without disrupting ketosis.
No matter when you choose to eat them, pairing cashews with foods that are very low in carbs can help balance out the carb load.
Here are some ideal times to enjoy cashews on keto:
With Breakfast
Adding a handful of cashews to scrambled eggs, a frittata, or yogurt parfait limits carbs while providing healthy fats to keep you full.
As a Snack
1–2 ounces of cashews make a satisfying high fat snack between meals.
With Lunch and Dinner
Sprinkling cashews onto a salad, stir fry, or low carb veggie side provides crunch and nutrients.
In Keto Desserts
Chopped or blended cashews can be used to make low carb cookies, bars, and other sweet treats.
Which Type of Cashews Are Best for Keto?
Raw cashews tend to be preferable for keto diets for a couple of reasons:
Lower Carb Count
Raw cashews contain slightly fewer carbs than roasted cashews. In a 1-ounce serving, raw cashews have 9 grams total carbs and 8 grams net carbs. Roasted cashews contain 10 grams total carbs and 9 grams net carbs (11).
While this is only a difference of 1 gram of carbs, it can matter for those following a very low carb keto plan.
More Nutrients
Raw cashews retain more of their natural vitamin and antioxidant content compared to roasted and salted cashews.
Roasting tends to damage or destroy heat-sensitive nutrients. Salting adds sodium without providing any nutritional benefits.
However, roasted cashews can still be healthy in moderation. The difference in nutrition is likely negligible if you only eat 1–2 ounces at a time.
Healthiest Ways to Eat Cashews on Keto
Focusing on these simple tips can help you make the healthiest choices:
Opt for Raw
Choosing raw, unsalted cashews provides more intact nutrients and less sodium.
Measure Portions
Weighing or measuring portions ensures you stay within your daily carb limit for keto.
Avoid Sugary Coatings
Skip cashews candied in sugar, honey roasted cashews, and other sweetened varieties.
Pair with Low Carb Foods
Eat cashews alongside non-starchy vegetables, meats, eggs, and other keto foods to balance the carbs.
Choose Unsweetened Nut Butters
Opt for natural cashew butter without added sugars or oils.
Use Cashew Flour Sparingly
Substitute small amounts of cashew flour for regular flour in keto baking recipes.
Drink Water with Meals
Staying hydrated helps stabilize blood sugar response when eating higher carb nuts.
Worst Ways to Eat Cashews on Keto
On the flip side, these habits can quickly sabotage your keto diet when eating cashews:
Overdoing Portions
Consuming very large servings dramatically increases carbs and calories.
Eating Cashews Alone
Pairing with low carb foods helps mitigate blood sugar impact.
Choosing Sweetened Varieties
Candying or roasting cashews in sugar adds unnecessary carbs.
Using Cashew Flour Liberally
Replacing regular flour with 100% cashew flour significantly raises carbs.
Drinking Fruit Juice
Sugary drinks compound the blood sugar spike from the nuts.
Snacking Mindlessly
Grazing on cashews throughout the day makes it harder to track portions.
Ignoring Serving Sizes
Skipping measurements leads to accidental overeating.
Keto Recipes with Cashews
Here are some delicious low carb recipes featuring cashews:
Keto Chicken Casserole with Cashews
Chicken and mushrooms baked in a creamy cashew sauce. Get the recipe here.
Keto Cashew Chicken
Chicken sauteed in a flavorful cashew stir fry sauce. Find the recipe.
Keto Cashew Butter Fat Bombs
Sweet treats made with coconut oil, cashew butter, and cocoa powder. See the recipe.
Keto Cashew Milk
Creamy non-dairy milk made from blended cashews. Get the recipe.
Keto Cashew Cheese Sauce
Savory cashew gravy to pour over vegetables or cauliflower mash. View the recipe.
For more recipe ideas, search for “keto cashew recipes” online or on Pinterest.
Potential Downsides of Cashews on Keto
While cashews can fit into a well-formulated keto diet, there are a few potential downsides to consider:
Carb Content May Kick You Out of Ketosis
Eating very large amounts of cashews in one sitting could potentially contain enough net carbs to temporarily bring you out of ketosis.
High in Calories
Cashews are one of the higher calorie nuts, with 157 calories in a 1-ounce serving. Portion control is important, especially for weight loss.
Allergies
Tree nut allergies are common. If you have an allergy, cashews should be completely avoided.
Pesticide Residue
Some brands of cashews may contain pesticide residues. Choosing organic cashews can minimize exposure.
Bloating and Digestive Issues
For some people, eating cashews may lead to bloating, gas, or diarrhea. Soaking nuts before eating may improve digestibility.
Conclusion
Cashews can be included in a keto diet plan, but portions need to be monitored. About 1–2 ounces (28–56 grams) per day is a reasonable amount for most people. This allows you to take advantage of their great taste and nutrition without sabotaging ketosis.
Sticking with raw, unsalted cashews and pairing them with low carb foods at meals helps mitigate blood sugar impact. If you find that cashews stall your weight loss or knock you out of ketosis, they may need to be avoided or severely limited.
Overall, cashews are an excellent source of healthy fats and nutrients. Incorporating them into a well-formulated keto diet can provide variety and health benefits.
