Can I eat pistachios on keto?

In this article, we are going to discuss and answer the question “Can I eat pistachios on keto?”. I will also include the nutritional information of pistachios and the difference between raw and roasted pistachios. I will also show the option to roast at home. The benefits of pistachios are also present in this article.

Can I eat pistachios on keto?

Yes, you can not 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, they are high in carbs. 

An ounce of pistachios contains net carbs of  4.71 grams. This is almost the limit of your daily carbs limit. In moderation, however, you can have a few pistachios that you can add to your food. 

What is the nutritional information of pistachios?

Here I will provide the nutritional information of one ounce of raw pistachios which is about 49 kernels. It contains 159 calories, 5.73 grams of protein, 12.8 grams of proteins, 7.71 grams of carbs, 3 grams of fibers, and net carbs of 4.71 grams.

Why roast pistachios?

Companies roast pistachios for some reason. Raw pistachios carry out bacteria like salmonella and aflatoxin. Salmonella infection can cause a range of intestinal symptoms from diarrhea to fever to abdominal cramps, nausea, vomiting, and headaches. 

An aflatoxin is a group of toxins that cause some symptoms like nausea, vomiting, abdominal pain, convulsions, and other signs of acute liver injury.

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. 

Roasting pistachios makes them easier to digest and easier to eat when they lose their shells.

What are the two kinds of roasting?

Roasting pistachios has two kinds. One kind is to roast them without oil or water. The other type is oil roasting. 

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. You can use a microwave as well.

Oil roasting is done when pistachios are sprayed with a thin layer of oil as they move on a conveyor belt. Adding oil adds fat content to pistachios.

How are raw and roasted pistachios different?

Raw pistachios and roasted ones are different in some ways. Raw pistachios have more fiber content than roasted pistachios. With oil-roasted pistachios their caloric intake and fat content increase as a result of the oil addition. 

Roasting does not alter the fatty acid profile. It also kills bacteria like salmonella using the high heat used in roasting. And it also destroys toxins such as aflatoxin.

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. 

Choosing to roast on medium heat about 140 C for 15 minutes would reduce the loss of vitamins and nutrients in these pistachios.

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:

  • High in dietary fiber which makes it very healthy for the gut. Humans need appropriate fiber in order to prevent constipation and straining. It also reduces the risk of cardiovascular diseases.
  • Pistachios are rich in protein.
  • Pistachios are rich in healthy fat.
  • Pistachios are rich in antioxidants that are protective against free radicals. These free radicals are harmful to the body and the organs because they oxidize.
  • The dietary fatty acids that pistachios are rich in would relieve inflammation in the body. The two types of fatty acids in pistachios are monounsaturated and polyunsaturated fatty acids.

What about pistachio oil?

Pistachio oil contains zero grams of carbs.  Pistachio oil is rich in antioxidants minus the carbs content. One of these antioxidants is vitamin E. It contains zero protein and no added sugar. It has 14 grams of total fat. 

This makes pistachio oil keto-approved. It can be used for your dishes by adding the flavor of pistachios without the carbs. You can find one here.

Conclusion 

In this article, we discussed and answered the question “Can I eat pistachios on keto?”.  I also included the nutritional information of pistachios and the difference between raw and roasted pistachios. I also showed the option to roast at home. The benefits of pistachios are also presented in this article.

References 

Raw Vs Roasted Pistachios: Which Is Healthier? | Khoshbin Group (ratinkhosh.com)

FoodData Central (usda.gov)

Pistachios are Keto Friendly – Heart Of The Desert Heart Of The Desert

Are Pistachios Keto? Carbs In Pistachios + Substitutes | Wholesome Yum

Raw vs. roasted nuts: Which is healthier? (medicalnewstoday.com)