Is Almond Flour Keto and Actually Low in Carbs?
Just because you’ve switched to a low carb diet doesn’t mean you have to be deprived of your favorite baked goodies. As a matter of fact, many keto dieters are surprised at how easy it is to transition to lower carbs because of the wide range of keto options that are readily available.
But is almond flour keto or is it too good to be true? Let’s take a look at the facts and see if it truly is one of keto’s best.
What Makes Almond Flour Such a Popular Choice for Low Carb Diets?
The first thing that we’ll be doing is taking a look at what exactly it is that makes almond flour such a popular baking choice for low carb recipes. Here are 5 main reasons:
- Almond flour works perfectly as a low carb substitute for carb-heavy refined baking flours like all purpose flour.
- It offers excellent macros for low carb dieters, providing an abundance of both heart healthy dietary fats and protein.
- It’s also quite a rich source of dietary fiber, which helps with keeping the overall net carb count low.
- Almond flour offers up some rather impressive health benefits, with studies showing it may help to protect against various types of disease.
- It has the added benefit of adding a mild, nutty taste to your low carb baked goods.
Is Almond Flour Keto?
Almond flour is absolutely a 100% keto approved baking flour. It’s also undoubtedly the most popular keto baking flour.
It’s quite high in calories, but when you factor in the dietary fiber and protein content as well, almond flour definitely goes a long way towards helping to increase satiety for keto dieters. There’s a reason why so many keto baking recipes end up being so satisfying!
On top of that, almond flour is also an incredible source of the most important keto macro of all: dietary fat. In fact, a 100 gram serving of almond flour provides you with a whopping 50 grams of dietary fat.
All of these reasons combine to make almond flour an incredibly easy recommendation for anyone on the keto diet.
Almond Flour Nutrition Facts
Here is the approximate nutritional breakdown for an average 100 gram serving size of almond flour:
- 600 calories
- 50 grams dietary fat
- 23.3 grams protein
- 16.7 grams carbs
- 10 grams dietary fiber
- 3.3 grams sugar
- 0 mg cholesterol
- 84 mg sodium
- 167 mg potassium
Health Benefits of Almond Flour
On top of adding a pleasantly nutty flavor to your recipes, almond flour also offers up some truly impressive health benefits. Here are the top 3 benefits you can gain by incorporating almond flour into your diet:
- Protects against heart disease. Almond flour is rich in monounsaturated fatty acids, a type of dietary fat that helps to protect against cardiovascular disease. Numerous studies have found that eating almonds and almond byproducts like almond flour can have a beneficial effect on blood pressure and LDL cholesterol levels. (1)
- Helps prevent cognitive decline. Almond flour is also a good source of the antioxidant vitamin E. This essential vitamin not only helps to further protect against heart disease, but it also shows a lot of potential when it comes to preventing cognitive decline. Studies have found a link between a high intake of vitamin E and reduced rates of cognitive diseases like Alzheimer’s. (2)
- Good for blood sugar. Since it’s such a good source of fiber, almond flour won’t cause blood sugar spikes and crashes that could be typically experienced when baking with high carb refined flours. (3)
What Are the Best Keto-Friendly Almond Flour Brands?
While it’s certainly possible to make your own almond flour from scratch using blanched almonds, it’s definitely a lot more convenient to just buy it. With that in mind, here are our top 3 recommendations for keto approved almond flour brands:
- Blue Diamond Almond Flour – Made with California grown almonds, this almond flour is gluten-free, low carb, and 100% keto-friendly.
- Kirkland Signature Blanched Almond Flour – The blanched almond flour by Kirkland Signature remains to be a dependable choice, especially for those who just want plain and simple blanched almond flour.
- Now Foods Raw Almond Flour – Now Foods are another one of the most trusted names when it comes to food and nutrition. Their raw almond flour is rich in abundant fatty acids with only 5 grams of net carbs per serving.
Keto Almond Flour Alternatives
If you’re not the biggest fan of almond flour, don’t worry because there are still plenty of other keto approved baking flours that you can use. Try one of these substitutes instead:
- Coconut flour
- Chia seed flour
- Chickpea flour
- Hazelnut flour
- Walnut flour
(Also read: Is Almond Milk Keto?)
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