Are Pistachios Keto? We Explore Fiber, Net Carbs, And Keto Nut Alternatives

If you are on a low-carb diet like keto, you might wonder if nuts will make a good snacking choice. After all, they are a great source of many nutritious benefits such as protein and fiber.

However, because pistachios are high in carbohydrate counts, are pistachios keto?

In this article, we shall explore whether nuts can be added to a keto diet and whether there are any low-carb nut alternatives available. 

Can Pistachios Be Eaten On Keto Diet?

Because pistachios have a high amount of carbs, it can be difficult to figure out whether they are suitable for a keto diet or not. On average, a 100 grams amount of pistachios contain 28 grams of carbohydrates.

Don’t be alarmed, however, as some of the carbs are dietary fiber. This means that the net number of carbs is actually 18 grams. That is a whole 10 grams less!

Okay, so it is still a high number – but if you manage your daily carb allowance well, you can fit pistachios into your diet easily. This is why many people on keto still enjoy eating pistachios. 

Eating 100 grams worth of pistachios will give you 10 grams worth of your daily dietary fiber and 20 grams worth of your daily dose of protein.

Even so, while you do not need to eat pistachios during your low-carb diet, they are full of nutrients that should not be ignored. 

Are Pistachios Low-Carb Friendly?

For those who are following a low-carb diet like keto, nuts make a popular option when it comes to snacking. 

They do not include any extra ingredients when bought without added flavorings and are easy to eat on the go or at the office. There are also many choices, and that includes pistachios.

They are naturally salty tasting but also creamy, which makes them the perfect choice when it comes to snacking on nuts. However, why do people choose to eat them on a low-carb diet?

Here are just some of the reasons why:

• Pistachios contain a good amount of minerals and vitamins which are essential for a healthy and balanced diet.
• Pistachios are also considered to be a calorie-dense type of food. This means they can curb cravings for food, making you feel fuller for longer.
• There is lots of healthy dietary fat in pistachios.
• There are also lots of fiber in pistachios which can help you to feel full, as well as keep you regular.
• Pistachios have lots of protein included too.

What Are The Nutrition Stats Of Pistachio?

Let’s stick with the 100 grams of pistachios, and in doing so we will break the numbers down in order for you to get a good idea of how many nutrients and fats you will be consuming.

• 20 grams of protein
• 28 grams of carbs
• 45 grams of fat
• 562 calories
• 10 grams of dietary fiber
• 0 mg cholesterol
• 8 grams of sugar
• 1025 mg of potassium
• 1 mg salt

Are There Health Benefits To Pistachio?

While some people choose to continue snacking on pistachio nuts during keto, while others avoid doing so, there is no doubt that pistachios have many health benefits.

Not only are they a good way to keep fuller for longer to stop overeating, but they can do a lot of good for the body. Some of the health benefits include:

Anti-Inflammatory 

Pistachios have been proven to help relieve inflammation within the body. This is because pistachios include healthy fatty acids that can relieve the effects of inflammation which can cause diseases.

These beneficial fatty acids include monounsaturated and polyunsaturated fats. If you have a concern that is related to inflammation, then you may want to introduce more beneficial fatty acids into your diet.

Rich In Antioxidants 

Pistachios are a natural source of powerful antioxidants. Antioxidants are important inside the body because they can help to fight off a number of diseases that come from free radicals.

The free radicals are both in food, as well as in the environment. Eating food which have a high amount of antioxidants can help to protect your cells from damage. This in turn will lower the risk when it comes to harmful diseases.

Dietary Fiber

Dietary fiber is very important in our diets. This is because consuming it regularly can help to keep bowel movements healthy and regular, which can also aid in weight loss. 

Fiber is great for general gut health too and also has the ability to help reduce the risk when it comes to developing the symptoms of cardiovascular disease. 

Are There Keto-Friendly Alternatives To Pistachios?

If you think that pistachio nuts are too high in carbs for your liking, or you are just not a fan of the taste, then you will be happy to know that there are great alternatives.

These nut alternatives include:

• Brazil Nuts 
• Almonds 
• Cashews 
• Walnuts 
• Peanuts 

While nuts can be high in carbs, you can easily fit them into your keto diet by making sure to only eat as much that can fit into your daily carb allowance.

Also, nuts have plenty of nutritious benefits that should not be ignored. They also make a wonderful snacking choice. 

Pistachio Keto-Friendly Recipes

While pistachios are great eaten as-is, you can also add them to keto-friendly recipes. Here are just a few of those examples:

• Keto Pistachio Cookies – this is a delicious way to eat pistachio nuts in a cookie form.
• Keto Pistachio Ice Cream – if you are craving ice cream, then this keto-friendly pistachio ice cream will do the trick.
• Sugar-Free Keto-Friendly Cranberry And Pistachio Cookies – add some cranberries to make sweeter pistachio nut cookies.
• Pistachio Nut Butter – nut butter has many uses.  Check out this pistachio nut butter recipe.

Final Thoughts

Pistachios are a complex nut that confuses those on a keto diet. While it is high in carbs, many of those carbs are dietary fiber. This means that the actual amount of carbs is lower.

Pistachios have many nutritious benefits too and can aid in a healthy diet.