Wanting to know are almonds keto friendly? Let’s dive in and find out about these tree nuts and learn if they are okay to eat while eating a low carb diet.
We’ve got more for the Daily Keto where we are answering your questions about specific food and drink items to help you determine if they are a good fit for your dirty keto diet.
Question: Are Almonds Keto Friendly?
If you are wanting to know about almonds and keto dieting, I have good news for you. That’s if you like almonds and all.
Answer: Yes, Almost ARE Keto Friendly
Almonds are a great product to add to your keto friendly food list. Not only do they make an awesome keto snack, you can also find the nuts in a variety of keto friendly products. This versatile keto food can be eaten raw, toasted or as a recipe ingredient.
Wondering, are pecans keto? Read more to find out if these are cool with keto.
Almond Nutrition Facts
Let’s look at almond nutrition facts – how many carbs, calories, quantity and more.
Carbs in Almonds
The first thing to know is carbs in almonds. So, how many carbs are in almonds? There are approximately 3 net carbs in 1 ounce of almonds. (6 total carbs)
1 cup of ground almonds contains approximately 20.5 total carbs and 8.6 net carbs. That cup of almonds has 550 calories, 47.4 grams of fat, 4.1 grams of sugar and 20.1 grams of protein.
How Many Almonds in an Ounce?
There are around 34 almonds in an ounce.
Looking for keto movie snacks? Almonds are a great idea, but here are some more snacks to eat at the movies.
5 Fun Facts About Almonds
While researching the question, are almonds keto friendly – several interesting facts came to light about this tree nut in regards to healthy eating. Here are 5 fun facts about almonds that you may not know about.
#1 Almonds are High in Vitamin E and Magnesium
While we started with – are almonds keto, we not know that yes they are but also provide many other health benefits including being high in vitamin E and magnesium.
Almonds are an excellent source of vitamin E, magnesium, and riboflavin, and a good source of fiber and phosphorus. A one-ounce serving has 13 grams of “good” unsaturated fats just 1 gram of saturated fat, and as always, almonds are cholesterol-free. When compared ounce for ounce, almonds are the tree nut highest in vitamin E and riboflavin and provide 6 grams of protein. Almonds are naturally salt-free and low in sugar. Almonds are naturally salt-free and low in sugar.
Good news about fat: U.S. Dietary Guidelines recommend that the majority of your fat intake be unsaturated. One serving of almonds (28g) has 13g of unsaturated fat and only 1g of saturated fat.almonds.com
#2 Almonds Can Help Reduce Hunger
Almonds make an awesome keto snack idea. Not just because they are low in carbs (almonds are low in carbs!) but also because eating almonds can help reduce hunger. By reducing hunger, this help lower your overall calorie intake.
One four-week study in 137 participants showed that a daily 1.5-ounce serving of almonds significantly reduced hunger and the desire to eat.
Results: Almonds lowered serum glucose responses postprandially. Effects were most prominent in the snack groups. Almonds, consumed as snacks, also reduced hunger and desire to eat during the acute-feeding session. After 4 weeks, anthropometric measurements and fasting blood biochemistries did not differ from the control group or across intervention groups. Without specific guidance, daily energy intake was reduced to compensate for energy from the provided almonds. Dietary monounsaturated fat and α-tocopherol intakes were significantly increased in all almond groups.
Conclusion: Almonds provide post-ingestive metabolic and appetitive benefits and did not increase the risk for weight gain. This suggests that almonds may be a healthful snack option.pubmed.gov
#3 Almonds May Help Reduce Risk of Heart Disease
Heart healthy is what we want! Eating protein packed snacks, such as almonds are a great way to help reduce your risk of heart disease.
According to some studies, nuts are one of the healthiest protein choices you can make for your heart. Options include walnuts, almonds, cashews, pecans, and peanuts.healthline.com
Legumes such as beans, peas, and lentils are another excellent option. They contain no cholesterol and significantly less fat than meat. The Harvard School of Public Health notes that a cup of cooked lentils delivers 18 grams of protein, and less than 1 gram of fat.
In addition to nuts and beans, natural peanut and other nut butters are heart-healthy choices. Eat between 2 to 4 tablespoons of natural, unsweetened nut butter per week.healthline.com
#4 Almonds Don’t Spike Blood Sugar Glucose Levels
The Glycemic Index (GI) is a scale that measures how quickly specific foods release glucose into the bloodstream. Foods that have a low GI, (almonds have a low GI) release their energy slowly, y without spiking blood glucose levels. This is another reason almonds make an awesome keto snack.
Nuts and no added sugar nut butters are low in carbohydrates. They are also high in fiber and protein, which increases the amount of time the body takes to digest them. As a result, nuts release their energy slowly without spiking blood glucose levels.medicalnewstoday.com
#5 Eating Almonds May Help Boost Your Metabolism
Those beloved words, help boost your metabolism. A study found that almonds may aid in boosting your metabolism. While almonds are high in calories, 10-15% of the calories are not absorbed by your body.
A total of 108 overweight and obese women were assigned in our 3-month randomized controlled trial. The subjects were randomly divided into two groups regarding a balanced hypocaloric diet with or without almond. The planned reduced calorie diets for both groups were identical except for the almond group who consumed 50 g of almonds daily. Anthropometric and laboratory measurements of the participants who completed the study were made prior to and at the end of the study.pubmed.gov
Results: A total of 100 subjects completed the study. Weight, BMI, waist circumference, waist to hip circumference ratio, total cholesterol, and triglyceride, total: High density lipoprotein-cholesterol (HDL-C), fasting blood sugar and diastolic blood pressure decreased significantly in the almond group compared to the nut-free group (P > 0.001). Greater reduction in low density lipoprotein-cholesterol (P > 0.002) and systolic blood pressure (P > 0.001) and greater increase in HDL-C (P = 0.001) were found in the nut-free group.pubmed.gov
Finals Thoughts on Almonds and Keto
While we all look for the magic diet pill, the truth is there isn’t one. And while sure, it sounds great – maybe we just need to be mindful of what we eat. Follow the science, and the science is pointing to many health and weight loss benefits for eating almonds.
Almonds make an awesome keto snack or recipe addition. Almond products, such as almond milk, almond butter and almond flour also help aid in low carb dieting. Just make sure to read the labels and watch for added sugar.
No Bees No Almonds
Another interesting almond fact I learned about almonds, they need really hot weather and cool winters to grow.
Also almonds are 100% reliant on wild bees and honey bees for crop pollination. If there are no bees, there are no almonds. Save the bees!
Keto Daily Answers Are Almonds Keto Question
That’s it for this Keto daily post. Let’s hope we answered your are almonds keto question and gave you all the details that you wanted to (and maybe a little TMI) on all things in regards to almonds.
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Are Almonds Keto is question for the Daily Keto Blog on Keto Dirty