Pistachios are one of the most famous types of nuts that are very popular in Arab and Western societies and are used in many diets.
The question here is: Are pistachios allowed on the keto diet? The nutritional value they provide to the body motivates many to include them in different types of diets as a snack.
Most of us have heard about keto diet nuts, but the vast majority do not know whether pistachios are allowed in the keto diet or not? What benefits do they provide, and how they are included in the ketogenic diet.
Pistachios and keto diets
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In this article, we learn about everything related to the ketogenic diet and pistachios, but first we must know what pistachios are.
Before answering some people’s question: Are pistachios allowed in the keto diet?
The amount of sugar allowed in the keto diet
What is a pistachio?
It is a perennial dioecious tree.
A male and a female must be present for it to bear fruit.
Its height is four meters. It grows once every two years.
It first appeared in Syria, Afghanistan, and the Caucasus, and later spread to Turkey and Iran.
The name pistachio is given to the Aleppo pistachio or Sudanese pistachio, which is known as fava bean. Sudanese.
Types of pistachios
- Al-Ashuri, or red Aleppo pistachio, is characterized by its ability to germinate quickly.
- Al-Alimi, which constitutes 8% of Syrian pistachios.
- Azure represents 7% of pistachio types in Syria.
- Bathory.
Health benefits of pistachios
We move on to an important part of the answer to: Are pistachios allowed in the keto diet? The nutritional benefits they provide to the body play a major role in determining the answer to this question, either no or yes.
- It is rich in fiber, which plays a major role in regulating bowel movement and improving its health.
- It also plays a major role in reducing the risk of cardiovascular disease.
- It contributes positively to weight loss in some people.
- It is rich in disease-fighting antioxidants, which reduce the harmful effects of spicy seeds.
- It reduces inflammation in the body.
Pistachios are rich in the types of dietary fatty acids that help reduce inflammation, namely polyunsaturated fats and monounsaturated fats.
Nutritional value
Nutritional value per 100 grams:
- Calories: 562 calories
- Fat: 45 grams
- Proteins: 20 grams
- Carbohydrates: 28 grams
- Fiber: 10 grams
- Sugar: 6 grams
- Sodium: 1 mg
- Potassium: 1025 mg
From the previous statement, it is clear that pistachios are a plant rich in carbohydrates, proteins, and fats, and they also provide the body with a large number of calories.
The abundance of fats and proteins in them makes them a good source and suitable ingredient for keto diet foods, but the percentage of carbohydrates in them is very high, threatening to exit the ketogenic diet. Are pistachios allowed on the keto diet?
Are pistachios allowed on the keto diet?
The net carbohydrates in pistachios reach 18 grams per 100 grams, and this value is very large, especially for those who follow the classic keto diet, which allows eating an amount of carbohydrates ranging between 25 and 50 grams per day.
Or those who are following the ketogenic diet for the first time and whose bodies are not well accustomed to this diet.
This makes it difficult to include pistachios in the ketogenic diet, and our answer to the question: Are pistachios allowed in the keto diet? No, not allowed.
However, some nutrition experts believe that the nutritional value that pistachios provide to a ketogenic person in terms of fats and proteins is very distinctive and should not be easily overlooked.
Here they offer more than one way to incorporate pistachios into the ketogenic diet, which is as follows:
- Eat pistachios in very small quantities, not exceeding 50 grams, as a snack while calculating the amount of carbohydrates in them from the total calories consumed daily.
- Those who follow cyclic, targeted, and high-protein ketogenic diets can eat a limited amount of them before or after exercise, or on back-loading days, when the amount of refined carbohydrates per day is allowed to exceed 50 grams.
Alternatives to pistachios in the keto diet
Since our answer to the question: Are pistachios allowed on the keto diet? is no, there are some ketogenic alternatives that offer the same benefit and perhaps more, but with limited amounts of carbohydrates.
The great thing about including nuts in your diet is that if you don’t like a particular type, you still have plenty of options to choose from.
If you prefer to get dietary fat, protein, and fiber of a different kind, try one of these options instead:
- almonds
- Pecans
- Cashews
- Walnuts
- Brazil nuts
Conclusion
Thus, we reach the end of our discussion about: Are pistachios allowed in the keto diet? We hope that you liked the article, and we hope that you will share with us your comments and inquiries.