Are pistachios good for keto friendly? – Calories, Nutrition and Keto Recipes
Are pistachios good for Keto-Friendly?
Yes, pistachios can be included in a keto diet, but in moderation. Like other nuts, pistachios are rich in fat and have a moderate amount of protein which is good for a keto diet. However, they also contain a slightly high amount of carbs compared to other nuts which could potentially affect ketosis if consumed in large amounts. Therefore, although they could be enjoyed on a keto diet, they should be eaten sparingly, with observation as to how much carbs are left for the day.
Nutritional Facts About Pistachios
Pistachios are not just tasty, they are also packed with numerous nutrients. They are an excellent source of vitamins and minerals, including Vitamin B6, thiamin, phosphorus, and potassium. They are also rich in antioxidants, which are substances that play a major role in protecting the body from diseases and aging.
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 562 kcal | 159 kcal |
| Carbs | 28 g | 8 g |
| Sugar | 8 g | 2 g |
| Protein | 20 g | 6 g |
| Fat | 45 g | 13 g |
| Impact on Ketosis | Medium | Medium |
What is the Average Weight?
On average, a pistachio without its shell weighs about 0.7 – 0.9 grams.
Additional Information About Pistachios
Additionally, pistachios feature dietary fiber, which is beneficial for gut health, monounsaturated fats, which are healthy for heart health, and plant sterols, which are substances that can help lower cholesterol levels. Moreover, they are somewhat salty which may help ensure a sufficient intake of sodium on a ketogenic diet which is essential especially during the initial stage of the keto diet to prevent the keto flu.
Other Foods To Match With
Pistachios can be combined with other low-carb food items. They can be added on top of salads, yogurt, roasted vegetables or used in keto-friendly dishes like a crust for fish or chicken. Consumption with high fatty foods could be a good choice since fat aids in the absorption of fat-soluble vitamins present in pistachios. They can be added in small amounts in smoothies that incorporate other nuts and low-carb fruits for a quick, healthy snack, or simply eaten raw or roasted as they are.
8 Famous Keto-Friendly Dishes To Try
1. Keto Pistachio Pudding
This delicious recipe is a classic example of pistachios used in a keto-friendly manner. Pistachio Pudding is a luscious dessert packing a punch with the sweet yet tart flavor of pistachios. Paired with full-fat coconut milk, it helps in feeling satiated while keeping the carbohydrate intake low.
2. Keto Pistachio Truffles
Keto Pistachio Truffles are an excellent option to satisfy your sweet tooth while staying on keto. These are made with pistachios, unsweetened chocolate, and a natural sugar substitute. The high fat, moderate protein, and low carb nature of this recipe make it perfectly keto-friendly.
3.Pistachio-Crusted Salmon
This recipe combines protein-rich salmon with the healthy fats of pistachios. The pistachio crust also adds a unique texture and a delightful crunch. Served with some steamed greens or a light salad, Pistachio-Crusted Salmon provides a balanced keto meal.
4. Keto Pistachio Ice Cream
Keto Pistachio Ice Cream is a great way of incorporating pistachios in your keto diet. This creamy and enjoyable recipe uses full-fat coconut milk and a keto-friendly sweetener. The pistachios not only add flavor but also provide beneficial fats.
5. Pistachio and Almond Fat Bombs
These small bites are packed with loads of pistachios and almonds, both of which are keto-friendly nuts. The high-fat content from the nuts and additional coconut oil makes these a perfect snack on the keto diet.
6. Keto Pistachio and Spinach Pesto
This recipe is a fresh twist on traditional pesto, replacing pine nuts with pistachios. Combined with spinach, it’s rich in vitamins and healthy fats. It’s a great sauce for low-carb pasta substitutes or a flavorful topping for grilled meats.
7. Pistachio Encrusted Chicken
A fantastic combination of crunchy pistachios and tender chicken, this dish is not only satisfying but also rich in protein and healthy fats. It makes a hearty lunch or dinner and pairs well with low-carb vegetables.
8. Keto Pistachio Matcha Smoothie
This smoothie combines the antioxidant-rich matcha with the healthy fats of pistachios. It’s a nutritious and satisfying option for a quick breakfast or afternoon snack. Being low in carbs, it aligns perfectly with the principles of a keto diet.
Are pistachios keto-friendly?
Yes, pistachios are keto-friendly to an extent, but like all nuts, they should be eaten in moderation on the ketogenic diet. This is because nuts in general are high in calories, and pistachios are also higher in carbs than other nuts, with about 8 grams of net carbs per one ounce serving. However, they also contain a decent amount of fat and protein, both of which are essential on keto.
How many pistachios can I have on a keto diet?
A typical serving size for pistachios is around 1 ounce or 28 grams, roughly equivalent to about 49 kernels. This amount contains approximately 8 grams of net carbs. So, while they can be included in a keto diet, you need to ensure they fit into your daily carb limit, which for most people following a strict keto diet is around 20-30 grams of carbs per day.
What are the nutritional benefits of pistachios?
Pistachios are an excellent source of healthy fats, protein, fiber, and various essential nutrients. They are rich in antioxidant substances, including lutein and zeaxanthin, which are vital for eye health. Pistachios also contain a significant amount of Vitamin B6, which is essential for various functions such as protein metabolism and the creation of red blood cells. Moreover, they offer a good amount of Magnesium, Potassium and Phosphorus, all of which are essential minerals.
Are there any keto-friendly recipes using pistachios?
Yes, there are numerous keto-friendly recipes that use pistachios. You can use them as a crunchy topping for salads or unsweetened Greek yogurt. Pistachios can also be ground into a meal and used in a crust for fish or chicken, substituted for breadcrumbs in meatballs, or mixed into a pesto sauce. Furthermore, you can make pistachio butter by processing them in a food processor until smooth, and use it as a spread or add it to smoothies.
Do pistachios have any impact on ketosis?
The impact of pistachios on ketosis really depends on the individual and the quantity consumed. Because pistachios are slightly higher in carbs than other nuts, they could potentially decrease ketone levels if eaten in large quantities and cause you to exceed your daily carb limit. However, if you are mindful of your portions and count your macros accurately, eating a moderate amount of pistachios should not kick you out of ketosis.
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