Do you know if pistachios are keto friendly and good for the keto diet? Well, you are at the perfect place to find the answer to such a question.
Keto diets require a very specific control of carbohydrate intake, and it’s hard to know what you can eat and how much you should consume. Nuts like pistachios are generally considered keto-friendly, but there are limits to how much you can consume.
Pistachios, like most other nuts, are considered fairly keto friendly, as long as they’re consumed in moderation. A single ounce can contain up to 6 grams of protein in addition to other nutrients, but a whole cup can yield almost 34 grams of carbohydrates, which is much higher than most keto diets will allow.
This article explores everything you might need or want to know about pistachio consumption on a keto-friendly diet.
Are Pistachios Considered Keto Friendly?
Pistachios enjoy a rather complicated status among nuts when it comes to keto-friendly diets.
They are delicious and pack plenty of fiber, plus you can get a lot more nuts in one serving.
On the other hand, they’re pretty high in carbs, and eating as much as a single cup can result in getting pushed out of ketosis.
They’re also kind of high in fats, with 12.9 grams of fats in a single 1 ounce serving.
For that reason, pistachios are considered a snack to be enjoyed in moderation, or possibly avoided entirely for individuals who are interested in maintaining a keto-friendly diet.
Read also: Are Peanuts Good For Ketosis (Nuts, Carbs, Benefits – All You Need To Know!)
How Many Carbs Are In Pistachios?
One ounce of raw pistachios (about 49 nuts) has about 7.7 grams of total carbs.
Taking out the contribution from fiber, an ounce of pistachios still has about 4.7 net carbs.
On a keto diet that limits carbohydrate intake to 20-50 grams per day, 4.7 net carbs per ounce can add up quickly.
How Many Pistachios Can I Eat and Still be In Ketosis?
If you’re going to include pistachios as part of your keto diet, then you’ll want to keep the amount you consume low.
A suggested serving is a single ounce, which will give you about 49 nuts and 159 calories.
In some cases, for those who have higher carb limits for ketosis, or for whom nuts are a dietary staple, 2 ounces might be considered a good benchmark.
Are There Other Options for Pistachio Consumption?
You can also find pre-packaged 100 calorie servings of pistachios. This would be about two-thirds of the net carbs as a single ounce serving – about 2.8 net carbs.
You can also try Pistachio Oil, which has fewer carbohydrates than whole nuts.
Pistachio Extract is also an excellent option to get the flavor without the carbs or the fats.
What Are the Benefits to Eating Pistachios?
Pistachios may be recommended for consumption in moderation on a keto diet, but they do have several health benefits.
A Single Serving (1 Ounce) Includes:
– 5.7 grams of protein
– 3 grams of fiber, good for digestive health
– Rich in Antioxidants.
– High in Fatty Acids that help with digestion and relieve inflammation
– Vitamin B6
Is this True of All Preparations of Pistachios?
These statistics are true for raw pistachios.
Pistachios are sometimes served roasted instead of raw.
If you’re looking at roasted pistachios, be sure the pistachios you get are unsalted.
What Are the Best Ways to Eat Pistachios and Still Maintain Ketosis?
Raw pistachios that have been shelled are generally considered the best option, no matter how you serve them.
– Eating them by themselves as a snack is certainly an option. Just keep an eye on how many you’ve eaten and try to keep the number low.
– They can be added to a salad for a little bit of extra texture and flavor. Throw them in whole, or grind them up and sprinkle them over your salad.
– Adding them to Pesto can create an interesting flavor and texture
– They can be ground and mixed into nut butter, though that might drive your carb count up a bit if you add anything to it.
– Ground up pistachios can be used as a substitute for breading on fish or chicken.
Read also: Are Salads Good for Low Carb Diets? (Keto Salads)
Aside From Carbs and Fats, Are There Any Downsides to Eating Pistachios Every Day?
Certain individuals may possess a certain type of carbohydrate intolerance, which causes pistachios to irritate their stomachs.
– If you experience nausea, bloating or abdominal pain after eating pistachios, consider having yourself checked for this type of intolerance.
– You’ll also want to watch that you don’t get too much of other vitamins and minerals, such as potassium.
– Be cautious about pistachios if you have any other sort of nut allergy, as reactions can be unpredictable.
How Do Pistachios Compare to Other Nuts in Terms of Being Keto Friendly?
They’re pretty low on the list of keto-friendly nuts. Cashews have a worse carb-to-fat-to-serving size ratio, but they’re one of the few nuts that do.
On a list of Top 10 Nuts for Keto, Pistachios just barely sneak onto the list at around 8 or 9th place.
In terms of health benefits and keto-friendliness, they’re far down the list from top contenders like hazelnuts, Brazil Nuts, or Pecans.
What Are the Main Benefits of Pistachios in a Keto Friendly Diet?
Pistachios are small. and they’re packed with fiber and protein. That means these little nuts can make you feel full pretty quickly.
They’ll also give you energy for longer than other low carb filler foods, like salads.
They’re considered a nutrient powerhouse.
They have a flavor that many people enjoy.
Are Pistachios Recommended for People Trying to Maintain a Keto Diet?
Pistachios have their benefits and their downsides when considered within the parameters of a keto diet.
In the end, it really comes down to the parameters of your diet, what carbohydrate limit you need to maintain to stay in ketosis, and what the other components of your diet are.
If you really love Pistachios, you may want to include them as a small treat for yourself, or a little snack in between larger meals. Or you can include them as a component of your cooking or meal preparation.
There are plenty of ways to enjoy pistachios and remain within the limits of your keto diet…as long as you enjoy them in moderation.
Are Atkins Bars Good for Keto (Reviews, Nutrition Facts + More)
Have you ever asked yourself or your friend if Atkins bars are good for Keto diet? Well, you are at the perfect place to find the answer to such a question. Yes, the majority of Atkins Bars are...
Have you ever asked yourself or your friend if fresh pineapple keto-friendly for your diet is? Well, you are at the perfect place to find the answer to such a question. For years, people of all...