![]() The other significant downside of cashews – and other nuts – is that they contain phytic acid, which is considered an “antinutrient”. Salty and often roasted in oil, nuts are generally served in large bags or cans, all too easy to keep dipping into. Plus, moderating your intake might be easier said than done since cashews are incredibly easy to overeat. “Among nuts, cashews are the highest in copper, providing 31% of the RDI per serving.” Registered Dietician Franziska Spritzler, RD, says, “Cashews have the highest amount of net carbs and should be used sparingly when following a low-carb diet.” But if you’re going to eat them, there are some nutritional benefits, according to Spritzler. An ounce of cashews is just a snack-sized portion of food, and it contains a third of your carbs for the day! While the high levels of fat in cashews makes them ideal for Keto, they’re actually pretty carb-heavy. The good news is that you can still enjoy the occasional handful of cashews…but make sure you exercise restraint. But is this really the case? Can You Eat Cashews on Keto? ![]() ![]() So if you factor nothing else into the equation, cashews appear to make a good Keto snack. serving is made up so you can readily calculate your macros…( 1) Cashew Macros If you examine the macros in isolation, cashews are a good fit with a ketogenic diet. Approximately half of these individuals tested positive for cashew nut allergy ( 24).Īlso, anaphylaxis from cashew nut allergy is more common than anaphylaxis from peanuts (74.1% to 30.5% of cases) ( 25).If you’re just starting out on Keto and you’re gradually becoming accustomed to a low-carb diet, it’s only natural to miss certain snack foods.Īt first glance, these tree seeds look perfectly Keto-aligned…Ĭashews are fairly low in carbohydrates and high in fat while containing plenty of nutrients. In 2016, there were 6,937 diagnosed cases of tree nut anaphylaxis in the United States. Other true tree nuts such as almonds, acorns, and hazelnuts can also cause severe reactions in this way. However, this risk of allergic reactions is not unique to cashew nuts. Since the allergens present in cashews are so potent, these allergic reactions can even cause life-threatening anaphylaxis (severe allergic reaction) ( 22).ĭue to the strength of cashew nut allergens, only minimal amounts are necessary to cause adverse reactions ( 23). ![]() Unfortunately, in some rare cases, cashew nuts can cause severe allergic reactions. Similar to all nuts, cashews have some potential side effects that may be an issue for certain individuals. Key Point: According to studies, daily cashew nut intake may have a blood-pressure-lowering effect. Diets high in oleic acid demonstrate improvements to markers of metabolic syndrome.A higher oleic acid intake appears to impact the lipid profile beneficially.Oleic acid may improve insulin sensitivity.On this note, a large amount of research suggests that oleic acid can have several beneficial health effects ( 3, 4, 5) More than half of this fat content (6.7 grams) comes from the monounsaturated fatty acid oleic acid ( 2). As shown in the nutrition values, they supply 12.4 grams of fat per serving. 1) Rich Source of Healthy FatsĬashew nuts are a good source of dietary fat. Health Benefits of Cashew NutsĬashew nuts and the nutrients they contain can offer various health benefits. They also offer a good range of essential minerals. Cashew Nuts: Nutrition Facts Per Oz (28-gram) Serving Calories/NutrientĪs shown in the nutrition profile, cashews are a little higher in carbohydrates and lower in fat than most nuts.
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