Are Cashews on Keto Allowed? (+ Keto Vegan Cashews Fat Bombs Recipe)
The keto diet takes a lot of effort and time. The keto diet involves replacing your carbohydrate intake with fat. The reduction in carbohydrates in your body puts your body in a metabolic state called ketosis. During this state, the body becomes very good at burning fat and can lower blood sugar and insulin levels. To make sure it all works as it’s intended, you have to know that each food you want to eat or encounter is acceptable in this diet.
Given that you’re on this page, you have probably been craving some cashews. Specifically, here we will touch on whether cashews are keto-friendly. So, read on to find whether cashews are something that you can implement in your keto diet and the overall nutrition facts.
Are you interested in more details about eating cashews on keto? Then use the table of contents below to jump to the most relevant section. And you can always go back by clicking on the arrow in the right bottom corner of the page. Also, please note that some of the links in this article may be affiliate links. For more details, check the Disclosure section at the bottom of the page.
Are cashews high in carbs?
One ounce (or 28 grams) of unsalted cashews is around 157 calories. It also has 9g of carbs and 1g of fiber per serving, which leaves us with 8g of net carbs per a few nuts. That’s quite high in carbs in my books. Although cashews are also rich in unsaturated fat. This is a type of fat that lowers the risk of premature death and heart disease. They are also sources of fiber, zinc, iron, vitamin K, vitamin B6, and copper (just to name a few!). It contains a lot of copper, an essential mineral for a healthy brain, energy production, and a strong immune system.
Are cashews keto-friendly?
Cashews are quite high in carbs. There are 12 grams of fat and 5 grams of protein, and 9 grams of carbs in cashews. In fact, it contains almost the same amount of protein that is found in cooked meat. So it’s not keto-friendly per se since this diet ideal combo is high fats, low proteins, and as close to zero carbs as possible.
Compared to other nuts, cashews are quite infamous and are not seen as the most keto-friendly. The daily amount of carbs on the keto diet is 20 grams; 60 cashews will reach that limit. Still, it’s better than most snacks since it is much lower in carbs and higher in nutrients.
Can you eat cashews on keto?
In general, nuts contain plenty of healthy fats and protein, so they make a good addition when trying to hit your macros. Yes, you can eat cashews on keto, but just keep in mind that you will already reach your daily limit of 20 grams of carbs with 60 pieces of cashew. Cashews will be fine as long you continuously track your net carb intake.
Initially, it was thought that nuts should be avoided to lose weight. But recent research has found that nut-rich diets can actually overall lower body weight. It was found that only 84% of the calories are digested and absorbed by the human body.
Although raw cashews probably would be a better snack choice for the ultimate keto diet, salted cashews on keto are still an option for those who want a little flavor.
roasted salted nuts by Yupik are a delicious and healthy snack that can also be added into a recipe or as a topping. 28 grams of this snack contains 162 calories. Its serving size is 8 grams of protein and 2 grams of fiber. Keep in mind that it will have more Sodium and oils because it is salted.
Will cashews kick you out of ketosis?
Cashews will not kick you out of ketosis IF you eat them raw and only eat under 60 pieces of it. A gentle reminder that you can continuously stay in ketosis if you do not surpass the 20 grams of net carbs.
Roasted VS raw cashews on keto
As mentioned previously, raw cashews are recommended on a keto diet as a healthy snack choice. So if you were to buy roasted cashews, these have more calories and contain added salt, oils, and fats. However, some research has suggested that when cooked/prepared at home, without extra oils, dry roasting them will contain higher levels of healthy antioxidants than when raw.
How many cashews can you eat on keto?
You can eat 60 pieces of cashews on keto when eaten raw. But you won’t be allowed to eat any more carbs on a day of snacking on cashews.
Cashew keto fat bombs
Who said you can't have dessert when on a diet? These cashew fat bombs are the perfect snack or dessert for those on a keto and vegan diet. Delicious, easy to make, and of course, healthy. They are truffle-like and have a little bit of a crunch.
Notes
Keep leftover bombs in the fridge to avoid them melting.
One fat bomb only has 3.7g net carbs per serving (and also lots of fats, so if you struggle to keep your fat intake high enough on keto these are the best).
Ingredients
- 1 cup of raw cashews
- 1 cup of coconut oil
- 1 cup of almond butter
- 1/4 cup of coconut flour
- ½ cup of cocoa powder
Instructions
- 1. Heat almond butter and coconut oil on medium heat in a medium saucepan. Mix evenly and stir well.
- 2. Pour the mixture into a bowl, mixing it with the coconut flour and cocoa powder.
- 3. Place the bowl into the freezer until it is cool or solid. Check in about 15 minutes.
- 4. While the bowl is in the freezer, place the cashews in a food processor; pulse lightly. If you don't have a food processor, crush until it has a chopped texture.
- 5. Take the bowl out of the freezer, and make sure it is solidified.
- 6. Take ½ tablespoon of the mixture and roll into a ball.
- 7. Dip the ball in the crushed cashews. Repeat.
- 8. Refrigerate the fat bombs for 5 minutes or more
- 9. Then they are ready to eat! Enjoy!
Nutrition Facts
Cashew keto fat bombs | Recipe card
Serves: 20
|
Amount Per Serving: 1 piece
|
||
|---|---|---|
| Calories | 158 | |
| % Daily Value* | ||
| Total Fat 15.2g | 23.1% | |
| Saturated Fat 10.5g | 50% | |
| Trans Fat 0mg | ||
| Cholesterol 0mg | 0 | |
| Sodium 2mg | 0.1% | |
| Total Carbohydrate 6.1g | 2% | |
| Dietary Fiber 2.4g | 8% | |
| Sugars 0.4g | ||
| Protein 2.1g | ||
| Vitamin A 0mg | Vitamin C 0mg | |
| Calcium 6mg | Iron 1mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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