Almonds On Keto: How Many Are Too Many?

Almonds are a popular snack, but can you eat them on a keto diet? The short answer is yes, but in moderation. While almonds are calorie-dense, they have favourable macronutrients for a keto diet. A serving of 1/4 cup of almonds contains just 2.5 grams of net carbs, making them a good low-carb snack. However, it's important to remember that keto diets recommend keeping daily net carb intake to 50 grams or less, so a handful of almonds is a good daily serving size.

Almonds are keto-friendly

According to the keto food pyramid, some nuts can be enjoyed on a ketogenic diet in moderation. BUT not all nuts are low-carb! Almonds, however, are one of the nuts that are low-carb and keto-friendly.

Almonds are an incredibly versatile ingredient to add to your low-carb diet. You can enjoy almond milk, almond flour, and almond butter as great low-carb alternatives to traditional ingredients. Each is filled with bonus healthy fats that can help you reach your macronutrient goals.

One serving of almonds, approximately 1/4 cup, contains just 2.5 grams of net carbs. This low-carb count makes it easy to eat almonds as part of your regular diet.

Almonds are highly nutritious and have favorable macronutrients for a keto diet when eaten in moderation. The macronutrients for 1/4 cup, or approximately 23 raw almonds, are:

• 200 calories
• 5 grams of fat
• 2.5 grams of net carbs
• 2 grams of fibre
• 6 grams of protein

There are also several associated health benefits to including almonds as a regular part of your diet. These benefits include:

• High in antioxidants and vitamin E, which protect from oxidative damage; this can help reduce inflammation and signs of aging, as well as lower your risk for heart disease, cancer, and Alzheimer's disease.
• Can help regulate blood sugar.
• Magnesium levels aid in lowering high blood pressure.

Most keto diets recommend you keep your daily net carb intake to 50g or less; a handful of almonds contains 2.5g net carbs and is a good daily serving size. This way, you can spread out your carb intake for a balanced meal plan.

Fifty almonds is a little over two serving sizes; this evens out to approximately 6g net carbs. You should be able to fit this into your daily carb count without issue. Still, because almonds are a calorie-dense food, those monitoring their calorie intake may want to stick to a single serving of almonds per day.

Almonds are high in antioxidants

Almonds are a great addition to a ketogenic (keto) diet. They are versatile, widely available, and low-carb. A 1-ounce (28.35-gram) serving of almonds contains 5 grams of carbohydrates, healthy fats, vitamin E, minerals like magnesium and copper, and antioxidants.

The antioxidants in almonds are found in their vitamin E content, as well as the polyphenols in their skins. Vitamin E is a family of fat-soluble antioxidants found within the structure of cell membranes in the body, protecting cells from oxidative damage. Almonds are one of the best sources of vitamin E, and a single 1-ounce serving provides 37% to 48% of the recommended daily value.

A 2022 analysis of 16 clinical trials including over 800 participants found that eating up to 60 grams (about 2.25 ounces) of almonds per day reduced two different markers of inflammation in the body. Another study found that eating 2 ounces (56 grams) of almonds daily for 12 weeks reduced markers of inflammation among a group of over 200 participants between the ages of 16 and 25.

One clinical study looked at the effects of feeding 3 ounces (84 grams) of almonds to 60 male smokers. Researchers found that over four weeks, this protocol reduced oxidative stress by between 23% and 34%. Another 2006 study found that eating almonds as part of meals reduced specific biomarkers of oxidative damage.

In addition to their high antioxidant content, almonds offer a range of other health benefits, including lower blood sugar levels, reduced blood pressure, and lower cholesterol levels. They can also reduce hunger and promote weight loss.

Almonds can lower cholesterol

Almonds are a keto-friendly snack, but it's important to watch your serving size. They are high in healthy fats and low in carbohydrates, and are also rich in protein, vitamins, minerals, fibre, and antioxidants.

Almonds can also lower cholesterol. There have been multiple studies that have looked at the effect of almonds on lipids, and the results are promising. These studies have looked at a wide range of individuals, including those with obesity, high cholesterol, normal cholesterol levels, and diabetes. The studies have also varied in the number of almonds consumed, with participants eating anywhere from 20 to 168 grams of almonds per day for four to 16 weeks. This is roughly equivalent to one to six handfuls of almonds per day.

The results of these studies suggest that almond consumption may be associated with reduced cholesterol levels of 3% to 25% and with reduced LDL cholesterol levels by 4% to 35%. While the exact mechanism is not fully understood, it is likely due to the nutrients in almonds that have lipid-lowering properties, such as fibre, flavonoids, and unsaturated fats.

In addition to lowering cholesterol, almonds have also been found to have other health benefits, such as reducing inflammation, treating certain skin conditions (such as eczema), promoting heart health, and aiding colon health. They are also a good source of vitamin E, which is linked to reduced rates of cancer, Alzheimer's disease, and heart disease.

So, if you're following a keto diet, almonds can be a great snack option. Just be mindful of your serving size and make sure to balance out the omega-6 fatty acids in almonds with foods high in omega-3s.

Almonds are a good snack for keto and intermittent fasting

Almonds are a great snack option for those on the keto diet and intermittent fasting. Not only are they highly nutritious, but they are also versatile and can be incorporated into your diet in many ways.

Almonds are keto-friendly as they are low in carbs and high in healthy fats. A 1/4 cup serving of raw almonds contains 7.6 grams of total carbs and 3.2 grams of net carbs. Dry-roasted almonds have a similar carb count, with 7.4 grams of total carbs and 3.5 grams of net carbs. Even smoked almonds are keto-friendly, with 1 ounce containing 5 grams of total carbs and 2 grams of net carbs.

The number of almonds you can eat in a day depends on your personal macros and other food choices. However, as a general guideline, most people can safely enjoy 1 ounce of almonds, which is approximately 23 nuts, as a snack. This amounts to 2.6 grams of net carbs.

In addition to being keto-friendly, almonds are also a great snack option for those practicing intermittent fasting. The combination of protein and fat in almonds makes them a highly satiating food, reducing hunger and food cravings. Studies have shown that participants who included almonds in their diet lost more weight compared to those who did not.

Almonds are not only a healthy snack option but also a versatile ingredient. You can incorporate them into your diet in various forms, such as almond milk, almond flour, and almond butter. These alternatives are excellent low-carb options that provide bonus healthy fats to help you reach your macronutrient goals.

When choosing almonds, opt for raw or dry-roasted varieties without any added sugar. You can also include almond flour in your baking recipes or make a delicious strawberry almond milk protein shake for a quick and easy breakfast.

So, if you're following a keto diet and intermittent fasting, almonds are a fantastic snack option to keep you on track and feeling satisfied.

Almonds are high in omega-6 fatty acids

Almonds are indeed a keto-friendly snack, but they should be consumed in moderation as part of a well-rounded keto diet. While almonds are high in omega-6 fatty acids, they also contain healthy fats, vitamin E, minerals like magnesium and copper, and antioxidants. These nutrients offer a range of health benefits, including reduced oxidative stress, lower cholesterol, and improved insulin sensitivity.

However, it is important to be mindful of the amount of omega-6 fatty acids in almonds and other nuts. An overabundance of omega-6 fatty acids can contribute to an imbalance between omega-3 and omega-6 fats, which can lead to inflammation and related disorders. The typical Western diet already contains far more omega-6 fatty acids than omega-3s, with estimates ranging from 14 to 25 times more. This imbalance has been linked to various diseases, including heart disease, cancer, and diabetes, as well as fertility and psychological issues.

To maintain a healthy balance of fatty acids, it is recommended to consume omega-3 and omega-6 fats in a ratio as close to 1:1 as possible. This was the ratio consumed by hunter-gatherer populations, and it is believed to be optimal for health. However, in the modern diet, omega-6 fats are far more prevalent due to their presence in seed oils and vegetable oils commonly used for cooking.

Therefore, when incorporating almonds into your keto diet, it is important to be mindful of the amount you consume and to balance them with foods high in omega-3s, such as seafood, fish, and omega-3 supplements. This will help maintain a healthy ratio of fatty acids and reduce the risk of inflammation.

In terms of quantity, a standard ketogenic diet recommends that 70-80% of calories come from fat, 15-30% from protein, and 0-10% from carbohydrates. When starting a keto diet, it is advised to limit carbohydrate intake to less than 20 grams per day. This means that consuming too many almonds, which contain a moderate amount of carbs, could quickly deplete your daily allowance. As a guideline, most people can safely enjoy 1 ounce of almonds (approximately 23 nuts) as a snack, providing 2.6 grams of net carbs.

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