If you have recently started the Keto diet or are planning to then you will soon learn that nuts are an important part of the diet as they provide an array of nutrients that are integral to leading a healthy lifestyl.
One popular nut that is often thrown up for debate are pistachios which are known for their signature green shade and delicious taste. Pistachios have a high carb content which has made them the subject of much discussion among avid Keto followers which is what we will be discussing in this article.
By the end of this mini guide, we will be walking you through everything you need to know about pistachios by discussing whether they are suitable for Keto dieters as well as their nutritional content and the health benefits they provide.
Why are pistachios popular within low carb diets?
The first thing that is important to discuss is why pistachios are so popular within low carb diets despite their high carb content.
There are some Keto followers who simply cannot live without having a small portion of pistachios a day and find that they provide an array of nutrients and health benefits. Here are some of the reasons why pistachios are so popular:
Dietary Fats
Pistachios are a fantastic source of dietary fats which help to reduce the risk of inflammation.
Dietary Fiber
Pistachios have a high dietary fiber content which can help to provide regulated bowel movements.
Calorie Dense Qualities
Pistachios are known as a calorie dense food which means that they fill up the stomach quicker than other foods which will leave you fuller for longer and satisfy any hunger cravings you may have.
Protein
Pistachios are extremely high in protein which is essential for the Keto diet.
Vitamins And Minerals
Lastly, pistachios contain a variety of vitamins and minerals that are essential to the Keto diet.
Can you have pistachios as part of the Keto diet?
Before we delve into a detailed look at pistachios and their nutritional value, it’s important to know whether you can even have pistachios as part of the Keto diet. It’s easy to dismiss them as illegal food as they contain a lot of carbs.
However, what gives pistachios the high number of carbs is the dietary fiber which is necessary for leading a healthy lifestyle. The dietary fiber actually reduces the number of fatty carbs meaning that they are accepted in the Keto diet.
Some people prefer to avoid pistachios as they don’t class the trade off worth it whereas others make sure to have pistachios on a regular basis, especially those who want to prioritise their intake of dietary fiber and antioxidants.
If you do decide to include pistachios into your diet, make sure that you are regulating how many carbs you have to spare for other foods as you may find yourself more limited than if you avoid pistachios.
Nutritional Information
If you are keen to make pistachios an integral part of your diet then it is important to make sure that you know the nutritional information that you will get per portion.
Not only does this help you to track your dietary requirements better but it will also help you to portion correctly so you are not exceeding your daily amount.
Here is the nutritional breakdown for a 100 gram serving of pistachios:
- 562 calories
- 28 grams carbs
- 45 grams fat
- 20 grams protein
- 10 grams dietary fiber
- 8 grams sugar
- 0 mg cholesterol
- 1 mg sodium
- 1025 mg potassium
Health Benefits
Although it is important to make sure that you portion the pistachios properly, there are plenty of health benefits they provide. Here are just some of the advantages that you will reap when eating pistachios regularly:
Protects The Body Against Disease
The first benefit that pistachios bring is that they can help to protect the body against a variety of different diseases. This is because they are a high source of antioxidants which can help reduce the chances of any cellular damage which therefore significantly lessens the chances of disease.
Making sure that you have plenty of foods that are rich in antioxidants are a fantastic way of promoting bodily health.
Relieves The Body Of Inflammation
The second advantage that comes with eating pistachios regularly is that they can help to relieve the body of inflammation.
Chronic inflammation is a common disease that is often left untreated and can cause long term pain; however, pistachios are filled with fatty acids such as polyunsaturated and monounsaturated that help to reduce the amount of inflammation.
If you experience inflammation on a regular basis then consuming pistachios is a great choice for you.
Rich Source Of Fiber
The final benefit that comes with pistachios is that they are an incredibly rich source of fiber which contributes enormously to leading a healthy lifestyle. Having a healthy amount of fiber will ensure that you have regulated bowel movements, reduce any risk of cardiovascular disease and can improve gut health.
If you are following the Keto diet to lose weight, the amount of fiber that pistachios contain are a great way to achieve weight loss.
Alternatives For Keto Pistachios
If you try some pistachios and decide that you don’t really like them but want to include nuts in your diet then you’ll be happy to know that there are plenty of other options you can try. These choices will help to provide plenty of fats, fiber and protein into your diet without consuming any illegal foods that aren’t allowed on the Keto diet.
The best alternatives to consider include: Almonds, Brazil nuts, Cashews, Pecans and Walnuts.