Almond Butter On Keto: Friend Or Foe?

Almond butter is a delicious and versatile spread, but how does it fit into a keto diet? The good news is that almond butter can absolutely be part of a keto diet, as long as you're mindful of a few things. Firstly, portion control is key. While almond butter is packed with healthy fats, protein, and other nutrients, it's important to stick to the recommended serving size to stay within your macros.

When choosing an almond butter brand, opt for one with minimal ingredients and no added sugars or inflammatory vegetable oils. Look for brands that have a high percentage of almonds, ideally with few other additives. Some healthy additives that can enhance flavour and texture include cinnamon, sea salt, vanilla bean, or monk fruit as a sweetener.

In terms of macros, almond butter has a higher fat content than peanut butter, with around 18 grams of fat and only about 3 grams of net carbs per 2-tablespoon serving. This ratio of fats to carbs aligns well with the keto diet's focus on high-fat, low-carb foods. So, when chosen wisely and consumed in moderation, almond butter can be a great addition to your keto diet!

Almond butter is keto-friendly in moderation

Almond butter is a fatty snack that is low in carbs. Two tablespoons of almond butter contain around 18 grams of fat and only about 3 grams of net carbs. This high ratio of fats to carbs is a good match for the keto diet's target mix of macros.

However, it is important to choose a brand of almond butter that does not add in non-keto ingredients. Some brands to add to your shopping list include Justin's, Melrose, Macro, Noya, and Oh So Natural Wholefoods. When in doubt, check the label for the ingredients and carb count.

Almond butter is a great complement to other keto foods. You can have it by itself, scoop it with celery, dip cauliflower into it, or mix it into a keto smoothie. There are also plenty of fat bomb recipes that make use of almond butter.

Almond butter is packed with healthy fats, protein, and other nutrients. It can make a great snack, whether spooned straight out of the jar or spread onto slices of fruits or veggies. It can also be a welcome ingredient in smoothies and dipping sauces, offering a more delicate flavour than peanut butter.

Almonds are a highly nutritious tree nut that provides heart-healthy fats, fibre, plant-based protein, and antioxidants. They have numerous health benefits, both when consumed whole or when made into butter. For example, research suggests that almonds may help reduce the risk of heart disease by improving blood cholesterol parameters.

When shopping for almond butter, it is best to choose a product with a short list of ingredients. Aim for a butter without added salt, sugar, or fats and oils, as these can contribute to high sodium and sugar intakes and increase the product's total calorie and saturated fat content.

While almond butter is keto-friendly, it is important to practice portion control. Since the serving size is small (usually just two tablespoons), it is easy to accidentally go over your carb limit.

It's a good source of healthy fats, vitamins and minerals

Almond butter is a great source of healthy fats, vitamins, and minerals, making it a perfect keto-friendly snack. It is rich in monounsaturated fats, which help reduce the risk of heart disease. Almond butter also contains vitamins E, B3, B6, B9, and minerals like copper, potassium, iron, calcium, and manganese. These nutrients improve cardiovascular health, support bone growth, normalise blood sugar, and repair cell damage.

Almond butter is a good alternative to peanut butter for those avoiding legumes on a keto diet. It has a lower carb content, with only 1.62 grams of net carbs per tablespoon, making it a suitable low-carb food. Additionally, almond butter is a good source of fibre, which is often lacking in keto diets.

When choosing an almond butter brand, opt for those with minimal ingredients, ideally containing only almonds and a bit of salt. Avoid brands with inflammatory vegetable oils like partially or hydrogenated vegetable oils, as these may harm your health. Instead, look for brands with healthier oils like coconut oil or MCT oil, which can help you feel fuller for longer.

Almond butter is versatile and can be enjoyed in various ways. You can eat it straight from the jar, use it as a spread, or add it to recipes like keto smoothies, fat bombs, or baked goods. It is a convenient snack that can be easily transported and does not require any preparation.

In summary, almond butter is a nutritious and delicious addition to a keto diet, providing essential healthy fats, vitamins, and minerals, while also being low in carbs.

It's easy to overeat, so watch your portions

Almond butter is a delicious and nutritious snack, but it's important to remember that it's easy to overeat. The recommended serving size is usually just two tablespoons, and it's crucial to stick to this amount to avoid accidentally exceeding your daily carb limit. This is especially important if you're following a ketogenic diet, as it's easy to go over your carb limit if you don't measure your portions.

Almond butter is a great source of healthy fats, protein, and other nutrients, making it a perfect addition to a ketogenic diet. However, it's important to be mindful of your portion sizes and not overindulge. Here are some tips to help you watch your portions:

• Measure your servings: Always measure out your desired amount of almond butter before eating. This will help you stay within your desired macros and avoid overeating.
• Be mindful of your hunger cues: Listen to your body and stop eating when you're satisfied. It's easy to keep eating almond butter even after you're full, but practicing portion control will help you stay on track with your keto diet.
• Choose single-serve options: Look for almond butter packets or containers that offer single-serve portions. This will help you avoid overeating and make it easier to stick to your desired serving size.
• Include almond butter in your meal planning: When incorporating almond butter into your diet, plan your meals accordingly. Consider how much almond butter you want to consume in a day and how it fits into your overall eating plan.
• Be cautious with added ingredients: Some almond butter brands may add sweeteners, flavours, or other ingredients that can make it even more tempting to overeat. Choose brands with minimal added ingredients, and be mindful of how these additions may impact your overall macros.

By following these tips and being mindful of your portions, you can enjoy almond butter as part of a keto diet without worrying about overindulging. Remember, moderation is key!

Avoid brands with inflammatory oils and added sugars

While almond butter is a keto-friendly alternative to peanut butter, not all almond butter is created equal. Some brands add inflammatory oils and sugars that can harm your health and kick you out of ketosis.

Inflammatory oils, such as partially or hydrogenated vegetable oils, should be avoided. These oils can include rapeseed, soybean, and cottonseed oil, which are often added to prevent the oil from separating and creating an uneven texture. While this separation is normal and not a sign of decay, it can increase the degradation of fats, leading to premature rancidity. However, high-quality brands may use healthier oils such as coconut oil or MCT oil to ensure spreadability without the negative health effects.

Sugar is another ingredient to watch out for when choosing an almond butter brand. Added sugars can include honey, evaporated cane juice, or artificial sweeteners. These can sabotage your ketosis and weight loss efforts by providing hidden carbs and spiking your blood sugar. Instead, look for brands that use natural sweeteners like stevia, monk fruit, or erythritol, which are widely accepted as keto-friendly.

Some examples of recommended almond butter brands that avoid inflammatory oils and added sugars include Melrose Almond Butter, Macro Natural Almond Spread, Noya Almond Nut Butter, and Oh So Natural Wholefoods Almond Spread. These brands typically have short ingredient lists, focusing on almonds as the primary ingredient, with minimal additives like salt or cinnamon for flavour.

By choosing an almond butter brand that prioritises healthy ingredients, you can enjoy the benefits of this delicious and nutritious food while staying within your keto diet guidelines.

Make your own to control ingredients and save money

Making your own almond butter at home is a great way to control the ingredients and save money. Store-bought almond butter can be expensive, and often contains added sugar, salt, and other oils. By making your own, you can keep the recipe simple, or add your own preferred flavours.

To make your own almond butter, you will need a sturdy food processor or blender, and some raw almonds. You can also add a little oil, such as coconut oil, MCT oil, or a neutral oil, to help the almonds blend.

First, preheat your oven to around 350°F/180°C and spread the almonds out on a baking tray. Roast the almonds for around 10 minutes, until they are fragrant and toasted. Allow them to cool slightly, and then place them in your food processor or blender.

Blend the almonds for several minutes, until they become dry and crumbly. Scrape down the bowl, and continue to process until the almonds start to clump into a dough ball. Keep processing until the almonds form a creamy liquid. This can take up to 15 or 20 minutes in total, so be patient!

Once you have a creamy consistency, you can add a pinch of salt, and any other flavourings you like. Try cinnamon, vanilla, maple syrup, or honey for a sweet almond butter, or even a little curry powder for a savoury version. Blend until the add-ins are evenly mixed, and then transfer the almond butter to a jar.

Store your homemade almond butter in the refrigerator for up to four weeks, or in the freezer for up to six months.

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