Can I eat pistachios on keto?
By
Dr Jorge Metri (PhD)
| Reviewed by
Dr Anny Manrich (PhD)
The contents of this article are fact-based except otherwise stated within the article.
Author bio
Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.
Dr Jorge Metri’s highlights:
- Invited Reviewer of two international scientific Journals
- PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla
- Diploma in Artificial Intelligence at Universidad Anáhuac, México
- Bachelor’s degree in Nutrition at the Universidad Latino
“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.
Professional experience:
Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.
Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.
In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.
Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.
Education:
- 2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México
- 2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México
- 2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.
Main publications of Jorge Metri:
- Metri-Ojeda, J., Solana-Lavalle, G., Rosas-Romero, R., Palou, E., & Baigts-Allende, D. (2023). Rapid screening of mayonnaise quality using computer vision and machine learning. Journal of Food Measurement and Characterization, 1-13.
- Metri-Ojeda, J., Ramírez-Rodrigues, M., Rosas-Ordoñez, L., & Baigts-Allende, D. (2022). Development and Characterization of a Low-Fat Mayonnaise Salad Dressing Based on Arthrospira platensis Protein Concentrate and Sodium Alginate. Applied Sciences, 12(15), 7456.
- Ojeda, J. M., Rodrigues, M. R., & Allende, D. B. (2022). Study of the perception and the acceptability of mayonnaise ingredients among Mexican consumers and its global preference. Revista Española de Nutrición Humana y Dietética, 26.
- Metri-Ojeda, J., Nikiforidis, C., Sandoval-Peraza, M., Chel-Guerrero, L., & Baigts, D. (2019). Processing of Amaranthus hypochondriacus biomass for functional protein concentrates development. Journal of Food Research, 8(5), 70-81.
Conference papers:
- Allende, D. B., Alva, A. P., Haro, M. S., Martínez, A. S., & Ojeda, J. M. (2020). Bio-plastic polymers from renewable sources. INNOTEC, (19 ene-jun), 97-108
- Metri-Ojeda, J. C., Pérez-Alva, A., Recio-Cazares, S. L., & Baigts-Allende, D. K. (2020). Physicochemical and sensorial characterization of vegan mayonnaise using chia seed oil and mucilage (Salvia hipanica L.). Investigación y Desarrollo en Ciencia y Tecnología de Alimentos, 5, 485-489.
You can view some of Dr Metri’s work below and links to his professional profiles:
LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/
Research Gate: https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2
Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es
ORCID: https://orcid.org/0000-0002-7333-3688
Reviewer bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
In this article, we are going to discuss and answer the question “Can I eat pistachios on keto?”. The article includes relevant information like the nutritional information of pistachios and the difference between raw and roasted pistachios. Can I eat pistachios on keto?
Yes, you can eat pistachios on keto, but only in moderation. Eating nuts, in general, is controversial since they contain carbs in them. This green nut is rich in fibers, and antioxidants, but unfortunately, it is high in carbs.
An ounce of raw pistachios contains net carbs of 4.71 g while roasted pistachios contain 5.1 g. This is between 10 and 25 % of your daily carbs limit (1,2). Why are carbohydrates not allowed in a Keto Diet?
Carbohydrates are not allowed in a keto diet because it will interrupt the ketosis state. The keto diet works in the following mechanism: reducing your carbohydrate intake below 50 g a day will deplete your glycogen stores, and will force your body to burn fat for energy (3,4,5).
The transition from using carbohydrates to fat as an energy source is known as ketosis, and this metabolic shift is the responsible for the effects of keto diet, for example (3,4,5):
- Reduction of body weight and body fat mass.
- Regulation of glucose, insulin, and blood lipids.
Therefore, a keto diet restricts your carbohydrates intake to the minimum. If you want to learn more about the keto diet, please visit our article on this topic right here.
What is the nutritional composition of pistachios?
According to the USDA the nutritional information of one ounce of raw, and roasted pistachios (which is about 49 kernels) is the following (1,2):
| Raw pistachios | Roasted pistachios | |
| Carbohydrates | 7.71 g | 8.02 g |
| Fiber | 3 g | 2.92 g |
| Protein | 5.73 g | 5.95 g |
| Fats | 12.8 g | 13 g |
| Monounsaturated fats | 6.61 g | 6.95 g |
| Polyunsaturated fats | 4.08 g | 3.77 g |
| Saturated fats | 1.68 g | 1.6 g |
As you can see, both raw and roasted pistachios contain high concentrations of carbohydrates; therefore, eating a lot of pistachios can interrupt your keto diet.
Why roast pistachios?
Companies roast pistachios for some reason. Raw pistachios carry out bacteria like salmonella and aflatoxin because they are high in moisture (approximately 50 %) (6,7).
Salmonella infection can cause a range of intestinal symptoms from diarrhea to fever to abdominal cramps, nausea, vomiting, and headaches (6,7).
Aflatoxins are a group of toxins produced by fungi, these toxins can cause some symptoms like nausea, vomiting, abdominal pain, convulsions, and other signs of acute liver injury (6,7).
Roasting pistachios give them a crunchy taste as well. They add spices and salt to pistachios before roasting them and roasting makes the spices stick to it (6,7).
Roasting pistachios makes them easier to digest and easier to eat when they lose their shells. Furthermore, roasting is a good technique to extend the shelf-life of pistachios (6,7).
What are the two kinds of roasting?
Roasting pistachios has two kinds. One kind is to roast them with only heat, similar to dehydration.. The other type is oil roasting which is very similar to frying cooking (6).
Dry roasting, it needs no oil or water to roast them. You just need a pan and a source of heat, like an oven for about a quarter-hour (6).
Oil roasting is done when pistachios are sprayed with a thin layer of oil as they move on a conveyor belt; however, take into account that frying will add oil to pistachios, adding an extra fat content and calories (6).
How are raw and roasted pistachios different?
Raw pistachios and roasted ones are different in some ways. Raw pistachios have slightly more fiber content than roasted pistachios. With oil-roasted pistachios their caloric intake and fat content increase as a result of the oil addition (6).
Roasting does not alter the fatty acid profile, but It is necessary to kill bacteria like salmonella. Even though high heat does not destroy Aflatoxin, high temperatures can inhibit the fungi responsible for producing Aflatoxins (6,7).
Can I roast pistachios at home?
Yes, you can totally roast pistachios at home. In fact, it is a very simple process. You need a pan and some pistachios and you are good to go (6).
Choosing to roast on medium heat about 140 °C for 15 minutes would reduce the loss of vitamins and nutrients in these pistachios (6).
What are some health benefits of pistachios?
Pistachios are highly nutritious and provide vitamins and minerals for the normal functioning of your body. Some of the benefits of the pistachios are the following (8,9):
- High in dietary fiber which makes it very healthy for the gut. Humans need appropriate fiber in order to prevent constipation and straining.
- Fiber also helps to maintain a healthy gastrointestinal health because when it is fermented in your gut, it produces short chain fatty acids; the short chain fatty acids prevent colon cancer and prevent infections with pathogenic bacteria.
- Pistachios are rich in protein.Proteins are essential for good health, they are building blocks for muscle, organs, immune cells, and even enzymes.
- Pistachios are rich in healthy fat. Monounsaturated fats like the pistachio’s fat are linked to a lower risk of cardiovascular disease and cognitive deterioration, mainly because these fats are anti-inflammatory.
- Pistachios are rich in antioxidants that are protective against free radicals. These free radicals are harmful to the body and the organs because they can alter your cellular function, increasing the risk of cancer.
What about pistachio oil?
Pistachio oil contains zero grams of carbs and proteins, and contains 14 g of fats. Pistachio oil is rich in antioxidants such as vitamin E, squalene, and sterols (10). Vitamin E is essential for a strong immune system, and it is linked to a lower risk of skin cancer. Vitamin E acts as a photo protector for skin, reducing the damage caused by UV light (11).
Squalene and sterols have anti-inflammatory properties specifically in the cardiovascular system, therefore, they are cardioprotective (10).
Pistachio oil can be used for your dishes by adding the flavor of pistachios without the carbs, or you can prepare some salad dressings with this oil. You can find one here.
Conclusion
In this article, we are going to discuss and answer the question “Can I eat pistachios on keto?”. The article also included relevant information like the nutritional information of pistachios and the difference between raw and roasted pistachios.
References
- FoodData central [Internet]. Usda.gov. [cited 27 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
- FoodData central [Internet]. Usda.gov. [cited 27 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170185/nutrients
- Dowis K, Banga S. The potential health benefits of the ketogenic diet: A narrative review. Nutrients, 2021;13(5):1654.
- Oliveira NC de, Sousa GK de, Ribas Filho D. Therapeutic Indications of the Ketogenic Diet: A Integrative Review. MedNEXT, 2021 15;2(3):63–68.
- Basolo A, Magno S, Santini F, Ceccarini G. Ketogenic diet and weight loss: Is there an effect on energy expenditure? Nutrients, 2022;14(9):1814.
- Tavakolipour H. Postharvest operations of pistachio nuts. J Food Sci Technol, 2015;52(2):1124–30.
- Esmaeilpour A, Shakerardekani A. Effect of harvesting time and delay in the hulling process on the aflatoxin content of pistachio nuts. J Food Qual, 2022;2022:1–4.
- Snauwaert E, Paglialonga F, Vande Walle J, Wan M, Desloovere A, Polderman N, et al. The benefits of dietary fiber: the gastrointestinal tract and beyond. Pediatr Nephrol, 2022.
- Bulló M, Juanola-Falgarona M, Hernández-Alonso P, Salas-Salvadó J. Nutrition attributes and health effects of pistachio nuts. Br J Nutr, 2015;113 Suppl 2(S2):S79-93.
- Ryan E, Galvin K, O’Connor TP, Maguire AR, O’Brien NM. Fatty acid profile, tocopherol, squalene and phytosterol content of brazil, pecan, pine, pistachio and cashew nuts. Int J Food Sci Nutr, 2006;57(3–4):219–28.
- Godswill AG, Somtochukwu IV, Ikechukwu AO, Kate EC. Health benefits of micronutrients (vitamins and minerals) and their associated deficiency diseases: A systematic review. International Journal of Food Sciences, 2020;3(1):1–32.
