Last Updated on June 12, 2023 by Practical Cooks
Everybody and your uncle swear by the keto diet these days. Now, you’ve decided it’s your turn. Goodbye, carbs. Hello, ketosis. Whatever that is. The new you will come from the sweet, sweet fuel of liver-generated ketones.
Almonds are allowed on a keto diet. They’re a low-carb food with a high fiber content, so they work well with keto. Keep in mind that portion sizes still matter. You can safely have about 1 ounce of almonds — approx. 23 nuts.
How many carbs are in almonds?
These yummy little nuts are considered a superfood for a reason.
Almonds are a great source of nutrition, making them an excellent addition to nearly any diet. They’re known for their power to reduce LDL (bad cholesterol) and reduce the overall risk of heart disease. In addition to that, they pack a lot of antioxidants, microbes for strong gut health, and an ability to fight obesity.
A full serving of almonds is about a quarter of a cup. That amounts to just a little over 20 almonds. This might seem like a tiny amount, but this delicious handful comes packed with monounsaturated fat, 6 grams of carbs, and 3 grams of fiber. In keto terms, that’s a net of a little more than 3 grams of carbs.
Dry-roasted almonds are also on the keto menu, with a net carb content of about 3.5 grams.
Not only that, but the nutritional content of almonds helps them fill you up easily.
What are the pros of eating almonds on keto?
The biggest benefits of eating almonds on keto or any diet are the nutritional boosts they provide. These nuts may be low in carbohydrates, but they are never empty calories. Each one is packed with nutrients that will help your whole body.
In one serving, you’re getting a fair amount of vitamins E and B2, manganese, phosphorous, copper, calcium, and magnesium.
These snacks have been found to boost immunity, improve sleep, balance blood sugar levels, and even strengthen hair and nails.
For keto in particular, they’re considered a great snack choice because they fill you up quickly. That’s thanks to the fiber content. Every bite helps stave off hunger longer – and that’s the goal for many people trying keto.
What are the cons of eating almonds on keto?
With all of these benefits, it may seem that almonds are a must-have for the keto diet. This is going to be true for many people, but for some, almonds aren’t a good choice.
- Allergies. Anyone with an allergy to tree nuts will have to steer clear of almonds. Don’t worry. There are other superfood snacks out there that can replace almonds.
- Overindulging. If you know you have a tendency to overindulge, almonds may be a food to avoid. Eating more than about 23 almonds in one sitting will put you at risk for obesity and uncomfortable gastrointestinal problems. Not to mention, too many almonds will likely kick you out of ketosis.
- Kidney and gallbladder stones. If you are prone to these painful problems, it’s best to chat with your doctor about almonds before you make them a regular part of your diet. That’s because almonds have oxalate and may increase problems in kidneys and gallbladders among people with medical conditions.
You’ll want to decide for yourself whether almonds are the right choice for your keto plan. They are friendly to the diet overall, but diets aren’t one-size-fits-all. Every person’s menu should focus on the person’s individual needs.
Pairing other food with almonds
If you’re ready to add almonds to your diet, there are a few ways to do it.
The simple way
The simple way is to buy some almonds, count out 23 of them for your snack, put them in a little dish at your desk, and enjoy. This is the straightforward, no-fuss way to get almonds into your diet.
You’ll find great ideas like peanut butter smoothies, vanilla ice cream, cookies, shakes, and more.
Of course, you can also just drink one to two cups of almond milk and call it a day. That works, too!
Cinnamon and other spices
Try roasting or dusting your almonds with cinnamon (another healthy food) or other herbs and spices you enjoy. This can improve the taste of your snack and elevate it to the next level.
Use chili powder, rosemary, paprika salt, or anything else you’d like to taste. You can soak the nuts and then roast them in the oven at around 300 F [148 C] to get a great flavor.
There’s no reason to stop baking just because you’ve gone keto. Almond flour is going to be your go-to flour to help keep the fun going.
With this miracle food, you can have almond bread, cookies, and more. All of them can be keto-friendly!
You don’t even have to go to a special store to find this. You can make it on your own.
Get out the old food processor and pulse the almonds until you get flour. Literally, that’s all you have to do. When you try this method, you’ll wonder why you haven’t been using almond flour your whole life.
Are you a hummus fan? Guess what you can use almonds to make. Yes, it will taste a little different from the chickpea hummus you’re probably used to, but it will be packed with nutrients, and you’ll soon come to love the flavor.
Making this on your own requires a variety of ingredients, but it’s not difficult to do if you’re in the mood for a little adventure.
Yes, we said the magic word. You worried you would never taste delicious fudge again, didn’t you? Well, thank your lucky almond-shaped stars, because you absolutely can have fudge on keto. Go searching for almond fudge recipes and start drooling. Then start baking. Then start eating.
There are plenty more options for amazing almond recipes on keto. The goal is to enjoy what you’re eating while keeping moderation the name of the game.
Don’t overdo it with almonds. Instead, enjoy them in small amounts every day, and you’ll be able to keep going with keto.