Are Cashew Nuts Good For Those Who Are Following The Ketogenic Diet?

December 10, 2018




Unable to find your macadamia nuts fix for the ketogenic diet you are following?  Try cashews nuts instead


It’s probably safe to assume, for those already following the ketogenic diet, that the most commonly included nut in their diet is the macadamia.  This is not surprising as it is not only tasty but also chockfull of nutrients that lend a hand in keeping the body healthy and sound.

Inexpensive and readily available cashew nuts can be used as a substitute for the more popular macadamia nuts by people following the ketogenic diet


However, there are other nuts that may just be as ideal like pecans and walnuts that are equally as “fatty” and low in carb.  However, another popular nut may just give them a run for their money—the cashew.

As a ketogenic diet-friendly nut, the cashew is probably a distant fourth or fifth in consideration when choosing a nut that is ideal for the ketogenic diet.  For one, it has less fat than other nuts and more disappointingly, it has a higher carb content. The last in particular is probably the reason why ketogenic dieters avoid the cashew.  

But don’t just cross-out the cashew on your keto-friendly grocery list just yet, as there’s more to the cashew than actually meets the critical eye of a ketogenic dieter.


Rich in minerals

First and foremost, it is rich in essential minerals. The cashew can deliver important vitamins and minerals that other nuts may fail to provide.  It contains copper for instance—a mineral that is essential for the production of red blood cells. Copper is also essential for keeping the body’s immune system and bones functioning and also helps in optimizing the absorption of iron. Not surprisingly, copper is one mineral that is hard to come by through food.  It is estimated that about 31% of the body’s recommended daily value can be provided by a serving of cashew.

Copper is essential for keeping the body’s immune system functioning


If cashew provides copper, it also provides manganese. Studies have shown that the latter mineral is ideal for people trying to achieve weight loss and for those suffering from premenstrual symptoms.  Other conditions that manganese can alleviate include osteoporosis and osteoarthritis. It also improves wound healing.

Next to copper and manganese is magnesium.  As a mineral, magnesium, is actually necessary for over 300 chemical reactions that are essential to the body.  These include helping the heart maintain a steady rhythm, regulating blood sugar levels, keeping bones strong, maintaining proper muscle and nerve function and processing protein and energy molecules.  Not surprisingly, magnesium is also known to boost the immune system. New studies have likewise shown that magnesium may be able to help treat Type 2 diabetes, high blood pressure and heart disease.

Magnesium and Phosphorus are ideal for preventing and treating heart disease and for maintaining a steady heartbeat


Although helpful to the body, getting the recommended daily value (RDV) of magnesium may be difficult to obtain through food or even through supplementation.  Thankfully, magnesium is present in cashews which can deliver at least 20% of a person’s RDV per serving.

Lastly, cashew also has phosphorus.  Like manganese, phosphorus does a lot for the body, these include:  creating Adenosine Triphosphate—the molecule that gives the cells energy; metabolizing fats and carbs, repairing tissues and cells, forming teeth and bones, assisting in sending nerve signals throughout the body; aiding proper kidney function and helping the heart maintain a steady heartbeat.  A serving of cashew nuts can provide the body with 17% of the body’s RDV.


Rich in vitamins

The cashew is also high in Vitamin K and Vitamin E.

You don’t usually hear about Vitamin K, but it’s actually essential to the human body, as being deficient in Vitamin K may lead to serious health problems. Vitamin K is essential for the body’s ability to clot blood and prevent excessive bleeding due to cuts and gashes.  It is also produces bone proteins that help keep tissues and bones strong. About 12% of the RDV needed by the human body can be provided by a single serving of cashews.

Cashews are rich in Vitamin K—a vitamin that helps in blood clotting; and which is also essential for the production of proteins needed for keeping tissues and bones strong


The next vitamin that cashew has in abundance is Vitamin E.  Known as ideal and effective antioxidant, Vitamin E prevents free radical damage and like Vitamin K, is an anti-clotting agent that helps keep blood vessels stay open, thus preventing clots.


Overall benefits

All in all, the vitamins and minerals present in cashews deliver a host of benefits to the body, like decreasing LDL Cholesterol (it is estimated that a serving of cashews of about 1 to 2 ounces for a period of four weeks can help reduce LDL cholesterol levels; reduce inflammation and deadly biomarkers (it was found that people who frequently eat high fat snacks have lower inflammation markers such as C-Reactive Protein; a decreased risk for Type 2 diabetes and cardiovascular death); improved blood sugar; and improved weight management (research has shown that fats can actually help lose weight and even control carb and sugar cravings; and lastly, lower blood pressure.


Ketogenic benefits of cashews

But what about cashews and the ketogenic diet?  Well, as it turns out, cashews are actually good for those who are on the said diet, that is as long as these are served in portions and not by the bagsful.

As it is, cashews can actually invigorate the body with its mix of healthy monounsaturated fats, copper, manganese, phosphorus, Vitamin K and Vitamin E—all of which have multiple health benefits.  Here are some tips on how to include cashews with one’s ketogenic diet.

Use cashews creatively in your diet either through crushing—to create the illusion of plenty; or as toppings for healthful salads and smoothies


•Start with about three-fourths quarter of an ounce to see how the one’s body reacts with the addition of cashews in one’s diet.

•Crush cashews to give the illusion of plenty and use in salads, stir fry’s and  as a topping for homemade yogurt.

•Use plain cashews only in order to avoid preservatives, chamicals, sugar and unwanted hidden carbs.

•If you can find a source, try adding a macadamia-cashew butter to smoothies before and after workouts.  

Surely, adding cashews to one’s ketogenic diet will not only provide a healthful source of vitamins and minerals, but adds variety as well.



However, those on a ketogenic diet who may want to experience the added benefits of supplementation may want to consider Ketovit Dietary Supplement and Fibermaxx Psyllium Fiber Dietary Supplement. Ketovit Dietary Supplement provides a healthful blend of ingredients that complements the ketogenic diet and is especially formulated for people following the ketogenic diet who want to transform their physique healthfully. Fibermaxx on the other hand, is ideal for cleansing and for weight management.  Ketovit is exclusively manufactured by BFC Laboratories and will be made available to the general public this 2019; while Fibermaxx is already available in 255 gram bottles at all Watsons and select distributors and leading drugstores nationwide.


Ketovit Dietary Supplements complements the dietary requirements of individuals who are following the Ketogenic Diet.  The supplement is exclusively manufactured by BFC Laboratories



Fibermaxx is made from 100% all natural psyllium husks and is ideal for better digestive health, for preventing constipation, for lowering bad (LDL) cholesterol and for weight management




































































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