Almonds are multipurpose nuts. They can be eaten raw or toasted. Several delicious snacks are prepared from highly nutritious almonds.
On the other side, the keto diet contains all healthy and organic foods. So is almond keto? Can you eat almonds on keto?
Why Are Almonds Keto Friendly?
Almonds are keto friendly because these organic nuts are low in carbs and fat rich nuts which fulfills the main criteria of the keto diet.
Almonds can make your keto treats enjoyable. Moreover, you can eat roasted almonds as a morning keto snack.
Are Almonds Low in Carbs?
Yes, almonds nuts are keto and very low in carbs. One single piece of almond contains only 0.25 grams of carbs which is a tiny amount.
But what about net carbs and how many net carbs are in almonds? Well after deduction of 0.15 grams of dietary fiber the net carbs of single almond become 0.1 grams.
This near about zero carbs of almonds will be far away from the daily keto max carbs limit of 30 grams and will help you to stay in a ketosis state.
Are Almonds Good For Keto Diet?
Almonds are highly nutritious and low carb healthy nuts for keto. The low in both total and net carbs of almonds make it popular among the best keto nuts to eat.
Moreover, almond nuts keto is a rich source of both macronutrients and micronutrients. Keto friendly almond contains healthy minerals like calcium, iron, magnesium, potassium, zinc, copper, etc.
The major scientifically proven almond benefits are
- Almonds can significantly reduce total cholesterol, LDL cholesterol, non-HDL cholesterol, triglycerides, fat mass, and waist-to-hip ratio in healthy adults (1).
- Daily intake of 60 grams of almonds can provide multiple health benefits for healthy subjects. These are reduction of postprandial glycaemia, insulinemia, and boosting the concentration of serum protein thiol, reducing oxidative protein damage (2).
- Daily intake of 28 gram almonds can reduce postprandial glycaemia in type 2 diabetics (3). Moreover, the same serving of 5 days per week can reduce HbA1c and 2-h glucose for type2 diabetics.
- 10 grams of almond intake per day can reduce the uric acid serum levels in coronary artery disease patients (4).
Furthermore, low carb almonds are full of useful vitamins i.e thiamin, riboflavin, niacin, vitamin B6, A, and folate. All of these nutrients provide multiple health benefits over
- Maintaining healthy skin and wrinkle reduction
- Prevention of type 2 diabetes and prediabetes
- Controlling high blood pressure(keto for high blood pressure)
- Boosting heart health
- Improvement of memory
- Gut health improvement
Also, all almond by-products like almond milk, almond flour, & almond butter may provide similar benefits.
For example benefits of almond milk for skin are similar to raw almonds. However, if you have irritable bowel syndrome or nut allergy you should avoid both almonds and almond byproducts especially almond flour.
Several people ask can almond flour cause constipation? Yes, it’s true as almond flour increases the risk of constipation in patients with irritable bowel syndrome or nut allergy.
However, you can consume almond butter for constipation relief. There is a very rare chance of almond-butter constipation because of its high nutrient value.
On the other hand, although some nuts cause constipation, almond nuts can provide constipation relief.
How Many Almonds Can I Eat on Keto?
One single piece o almond weighs 1.2 grams and contains 0.25 grams of carbs. On the other hand, the standard keto diet limits daily carb intake to 30 grams.
You can eat 5-10 almonds on keto which will provide 1.25 to 2.5 grams of total carbs. This little amount of total carbs will not kick you out of ketosis.
Moreover, keto lovers who follow 30 gram net carb formula every day can eat even more almonds. They can consume 10-15 almonds as after subtraction of dietary fiber net carbs of a single almond comes down to 0.1 grams.
When to Eat Almond on Keto?
To achieve the major benefits of nutrient rich almonds you should consume them in the morning. It’s a great idea to eat 5-10 pieces of soaked almonds in the morning to boost your nutrient intake without breaking your ketosis level.
Moreover, you can add roasted almonds with your lunch or dinner as a low carb side dish. To make roasted almonds more delicious add a pinch of garlic salt keto with these.
Almond Nuts Nutrition
Keto Almond nuts are a rich source of nutrients, vitamins, minerals, and antioxidants. The details including calories are given below (1 single almond of 1.2 grams (5))
- Calories: 6.95
- Protein: 0.25 g
- Fat: 0.59 g
- Carbohydrate: 0.25 g
- Fiber: 0.15 g
- Sugar: 0.05 g
- Calcium: 3.23 mg
- Iron: 0.04 mg
- Magnesium: 3.24 mg
- Phosphorus: 5.77 mg
- Potassium: 8.8 mg
- Sodium: 0.01 mg
- Zinc: 0.03 mg
- Copper: 0.01 mg
- Riboflavin: 0.01 mg
- Niacin: 0.04 mg
- Folate: 0.52 µg
- Choline: 0.62 mg
- Vitamin A: 0.02 IU
- Vitamin E: 0.03 mg
Note: As a single piece of almond contains a tiny amount of thiamin and vitamin B6, these are not calculated.
Almonds Nuts Keto Recipes
Almond nuts are the widely popular nuts to eat on keto. Multiple keto friendly recipes are prepared with almond nuts.
Almonds are broadly used as keto snacks nuts. Let’s check what are the top keto diet almonds recipes.
Low carb almond rice: To make this recipe add roasted almonds with boiled broccoli, spinach mix. You can additionally pour keto yellow onion paste for extra flavor and a hot smell. This delicious dish singly can fulfill your lunch or dinner criteria.
Keto uncooked nuts, seeds & fruit mix: This is a healthy keto snack that can be consumed as a side dish with breakfast or lunch. The main ingredients of this no cook recipe are raw almonds, sunflower seeds, and avocado. This nut fruit mix is very beneficial for the skin because of both avocado benefits for skin and almond skin benefits.
Almond deep cream smoothie: Almond deep cream smoothie is a tasty and healthy drink. You can consume this nutrient dense smoothie with your vegan keto snacks. To make this low carb smoothie add sliced almonds and chia butter with flax seed milk and stir until smooth.
How to Store Almonds
Keto almonds can last for one year or more if a strong storage procedure is followed. To store almonds cover them with clean and dry paper and put them into an airtight container. It’s the best idea to avoid direct sunlight.
Bonus tip: Keep the almond container in a deep freezer to increase its life span to another 3-4 months.
Almonds are low in carbs and an excellent choice for low carb keto nuts. This nutrient dense ketogenic diet nut has several health benefits over the heart, skin, eye, diabetes, etc.
Numerous healthy and filling low carb recipes contain almonds to improve the taste and health benefits. Moreover, a controlled intake of healthy almonds will help to stay at ketosis level for a long time without any side effects.