Nuts, and almonds in particular, are a rather popular snacking choice for many people on the keto diet. Almond byproducts like almond milk, almond flour, and almond butter are also commonly used. But are almonds keto? Like really keto? Or is their carb count simply too high for it to be viable?
Let’s take an in-depth look to find out.
What Makes Almonds a Popular Choice for Low Carb Diets?
There’s no denying that almonds are incredibly popular among low carb dieters and health-conscious individuals. Here are some of the main reasons why:
- Almonds are a calorie-dense and convenient snacking option that satisfies hunger cravings.
- Almonds are an incredibly rich source of heart healthy dietary fats.
- Almonds also provide a good amount of protein as well.
- In addition, almonds are an excellent source of dietary fiber.
- Almonds can be used in many ways for making low carb meals (raw almonds, almond milk, almond flour, etc.)
Are Almonds Keto?
While there are nut options that contain lower amounts of overall net carbs (Brazilian nuts, macadamia, etc.), almonds are still indeed a 100% keto-friendly option as well.
A 100 gram serving of almonds contains only about 8 grams of net carbs after you factor in the fiber content, making it incredibly easy to still be able to make almonds work with your daily macros.
Of course, depending on your daily carb allowance, you may need to adjust your own portion of almonds, but there’s room for flexibility especially when you consider that each individual has a slightly different carb threshold for maintaining ketosis.
On top of that, almonds are just way too convenient when it comes to making a variety of keto-friendly meals.
From using almond flour to replace refined wheat flour for making baked goods, to using almond butter and almond milk as dairy-free keto options, it’s super easy to find a way to make a bunch of amazing keto meals with almonds.
Almond Nutrition Facts
A 100 gram serving size of raw almonds will have the following nutritional breakdown:
- 500 calories
- 50.7 grams fat
- 21.2 grams protein
- 19.8 grams carbs
- 11.8 grams dietary fiber
- 4.8 grams sugar
- 0 mg cholesterol
- 1 mg sodium
- 728 mg potassium
Low Carb Keto Recipes Using Almonds, Almond Flour and Almond Butter
Almond Health Benefits
Almonds are undeniably a nutritional powerhouse. Here are three of the best health benefits that can be gained from including them in your diet:
- Protects against heart disease. Almonds provide a wide range of cardioprotective benefits that help to protect against heart disease. Studies have found that almond consumption can help relieve high blood pressure, lower levels of LDL cholesterol, and even prevent the oxidation of LDL cholesterol. (1)
- Regulates blood sugar levels. The high concentration of healthy fats, protein, and dietary fiber in almonds makes them an excellent dietary option for individuals with type 2 diabetes in particular. The aforementioned nutritional profile keeps them from causing spikes in blood sugar, while also maintaining more stable blood sugar levels. (2)
- Loaded with antioxidants. Almonds are also an excellent source of antioxidants, particularly the antioxidant vitamin E. This fat soluble antioxidant gathers in your cellular membranes, where it works to protect against oxidative damage caused by harmful free radicals. (3)
Keto Almond Alternatives
Nuts are convenient and easy to swap around while on the keto diet. If you want to try something other than almonds, use one of the following options as an alternative:
(Also read: Is Almond Milk Keto?)