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To find out whether almonds are allowed in keto or not, it is necessary to know their nutritional value, and whether it is suitable for keto, especially the percentage of carbohydrates.

Are almonds allowed in keto?

Most nuts contain fat and protein, which makes them popular keto snacks. Almonds are among the most common nuts, whether they are eaten whole, flour, or “milk”. 

But almonds contain some carbohydrates. 

Are almonds allowed in the keto diet? 

Is it a good option?

Above all, almonds contain a moderate amount of carbohydrates, are rich in inflammatory omega-6 fatty acids, and contain some antinutrients.

Are almonds allowed in keto?

In short, almonds are allowed on keto. It's a great product to add to your keto shopping list.

Although almonds contain carbohydrates, the carbohydrates in them are low enough to fit into a keto diet.

More specifically, a 100-gram serving of almonds contains 9 or 10 grams of net carbs. By comparison, pecans and macadamia nuts contain half the amount of carbohydrates as 

almonds, while pistachios and cashews contain two to three times the carbohydrates. Therefore, almonds fall somewhere in the middle regarding the number of carbohydrates.

To keep your carb intake low, it's a good idea to eat no more than a handful.

For example, when using almond flour in baking, many mixes it with coconut flour and a high-fat ingredient to "thin" the recipe's carb count (and to improve texture).

And when it comes to almond milk, you don't have to worry about carbs because the unsweetened types are low in carbs.

Now that we know that almonds are allowed on the keto diet, let's explore the role of almonds on the keto diet, along with their health benefits and potential drawbacks.

Almonds on a keto diet

When considering almonds on the keto diet, it's important to remember that keto means eating foods that are high in fat, low in carbohydrates, and moderate in protein.

The standard ketogenic diet calls for a breakdown of nutrients as follows:

  • 70-80% of calories from fat
  • 15-30% calories from protein
  • 0-10% calories from carbohydrates

When starting out on the keto diet, you'll want to limit your carb intake to less than 20 grams per day.

Once your body adjusts to keto, you can gradually increase your carbs to about 60 grams per day depending on your activity level.

Therefore, almonds may play a greater role in the vegan ketogenic diet and vegan diets, while providing a high-fat snack for others.

carbohydrates in almonds

For most people on the keto diet, the carbohydrates in almonds are worth considering. Consuming about 80 almonds, or 100 grams, provides 10 grams of net carbs.

10 grams of carbs is negligible in the Standard American High-Carb Diet, but if you're limited to 20 grams of carbs per day on keto, that's roughly half the allowable amount from just one food source.

Eating carbs at the beginning of a keto diet can make it difficult to break your carb addiction.

High in antioxidants

Almonds contain antioxidants in vitamin E as well as polyphenols in the skin of almonds. Therefore, it is not a good idea to choose peeled or skinless almonds.

Antioxidants reduce oxidative stress that can damage cells in ways that cause premature aging and lead to inflammatory diseases including cancer and heart disease.

One clinical study looked at the effects of feeding 3 ounces (84 grams) to 60 male smokers. Researchers found that this protocol over four weeks reduced oxidative stress by 23-34%.

Another 2006 study found that eating almonds as part of meals reduced specific biomarkers of oxidative damage. 7

Decreased oxidation of cholesterol

In test-tube studies, antioxidants containing polyphenols in almond husks have been found to reduce oxidative stress.

While human studies suggest that the antioxidant effects of polyphenols and vitamin E may be greater when taken together. 

One clinical trial revealed that snacking on almonds for a month led to a 14% reduction in oxidized LDL cholesterol.

Rich in Vitamin E

Vitamin E is an antioxidant that deserves special mention because almonds are one of nature's best sources of Vitamin E.

One ounce of almonds on the keto diet provides 37% of the RDI.

This is important because a high intake of vitamin E is linked to lower rates of cancer, Alzheimer's disease, and heart disease.

The high content of magnesium

Magnesium is another nutrient that almonds provide in abundance.

This nutrient plays an important role in more than 300 physiological processes. So it's no surprise that magnesium deficiency has been implicated in some serious health issues.

For example, up to 38% of people with type 2 diabetes also have a magnesium deficiency. The good news is that by reversing this deficiency, these people can improve insulin sensitivity and lower blood sugar.

Even if you don't have diabetes, the magnesium you get from almonds on keto can lead to a significant reduction in insulin resistance.

Magnesium deficiency also causes high blood pressure, which is a major driver of stroke, heart attack, and kidney failure. 

22 23 The Solution: More Almonds! Increased magnesium intake has been shown to reduce blood pressure.

Almonds can lower cholesterol

Cholesterol on keto is an interesting topic. It may be surprising to hear that eating more fatty foods actually improve cholesterol levels in most people. 

Add almonds to the keto diet and your condition may improve.

Some studies have found that almonds can lower LDL (bad) cholesterol levels. For example, a study in which 65 people with diabetes got 20% of their calories from almonds found that LDL decreased by an average of 12.4 mg/dL.

A 2015 study found that eating just 1.5 ounces of almonds per day reduced belly fat while lowering LDL by an average of 5.3 mg/dL.

Almonds support intermittent fasting and weight loss

The combination of protein and fat in almonds makes it a very filling food, which is great when you combine intermittent fasting with a keto diet.

Studies have found that almonds significantly reduce hunger and food cravings. A study of 100 obese women found that participants who ate almonds lost more weight than those who did not eat almonds.

common questions

Are almonds allowed in keto?

Yes, almonds are allowed on keto! The average serving size is easy to match keto macros.

How many carbohydrates are in almonds?

Almonds definitely have the carb bug – in every ¼ cup of raw almonds we get 7.6 grams of total carbs (source).

How many net carbs are in almonds? With plenty of fiber, the net carbs in 1/4 cup of almonds per hour are 3.2 grams.

How many carbohydrates are in dry roasted almonds?

Roasted Almonds Allowed on Keto: Carbs in a quarter cup of toasted almonds amount to 7.4 grams of total carbs and 3.5 grams of net carbs.

How many carbohydrates are in smoked almonds?

If you have a small amount, the carbs of smoked almonds are also low. One ounce of smoked almonds contains 5 grams of total carbohydrates and 2 grams of net carbs. Read labels closely to avoid adding sugar!

How many almonds can I eat on the keto diet?

How many almonds you can enjoy per day depends on your personal macros and other food choices for the day. 

However, most people can enjoy 1 ounce of almonds — about 23 — about 2.6 grams of net carbs.

Are almonds on keto? a summary

Almonds can be keto as a nutrient-rich snack as they provide an abundance of fats and protein, along with high amounts of magnesium and vitamin E.

However, almonds, along with most nuts, are high in omega-6 fatty acids which can contribute to an omega-3-6 servings imbalance that leads to inflammation and related disorders.

Almonds also contain a moderate amount of carbs and should only be enjoyed occasionally, especially when starting out on a keto diet.

The mineral-blocking phytic acid in almonds may also be a problem for people who rely on nuts and seeds for their fat and protein. 

But for people who follow a carnivorous diet and those who focus their ketogenic diet on nutrient-rich meat and fish, this phytic acid probably isn't much of a problem.

So should you eat almonds on a keto diet? Sure, but watch the carbs, and be sure to balance your omega-6s with plenty of omega-3s from animal sources and keto supplement supplements like high-quality fish oil supplements and beef organ supplements. 

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