Some people ask whether almonds are allowed in the keto diet, as they are one of the most popular nuts in diets.
Does this make almonds allowed in the keto diet as well, like other diets? The main goal of the ketogenic diet is to limit the intake of carbohydrates to the lowest possible degree to ensure the body’s continued dependence on fats.
In order to obtain energy, can almonds help the body not exit the state of ketosis and continue to burn fat? This is what we will explain in this article.
Almonds and keto diets
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What is almonds?
It is one of the most famous trees in the Mediterranean region, as its primary habitat is in the Levant and Turkey, but it grows in many other places around the world, such as America, Spain, Morocco, Saudi Arabia, Yemen, and others.
It is a tree characterized by its fluctuating beauty during the seasons of the year. In winter, its leaves take on a distinctive white and pink color.
In the spring, it turns into a wonderful and distinctive green color and tends to turn yellow in the summer, when it falls, and the fall continues during the fall until the branches become black.
In the following lines, we move on to talking about the benefits of almonds before answering the question: Are almonds allowed in the keto diet?
Benefits of almonds in diets
- It reduces the chances of developing any chronic disease, especially for people who are at higher risk, such as people who are overweight or have type 2 diabetes.
- It reduces inflammation in the body, as it is rich in antioxidants and monounsaturated fats.
- An excellent food source of vitamin E, which is also a powerful antioxidant.
- Protection against cognitive decline and neurological disorders.
- It also reduces the risk of cancer, especially breast cancer and colon cancer.
- Improves healthy cholesterol levels in the blood.
- Reduces harmful cholesterol levels in the body.
- It improves blood flow in the arteries, which improves low blood pressure in the body.
- Preventing heart disease due to its richness in vitamin E.
- Increasing insulin sensitivity, thanks to its richness in magnesium, works best for those suffering from type 2 diabetes.
- It reduces digestive system disorders due to its richness in fiber, which helps in treating cases of diarrhea and constipation.
- It strengthens immunity, as almonds play a major role in fighting bacteria and viruses.
- It is one of the options that helps build muscle and burn fat.
- The secret to burning fat lies in adding more muscle mass, which you can do by exercising and feeding your muscles with protein.
- It helps suppress appetite, Because it is rich in protein and fiber, snacking on almonds can suppress hunger and help you feel full for longer.
- It helps with weight loss, as people who eat nuts such as almonds usually have lower rates of obesity.
- It maintains a healthy electrolyte balance in the body, as it is rich in the minerals potassium, magnesium, and sodium.
- It strengthens teeth and bones due to its richness in calcium.
- It treats possible erectile dysfunction resulting from hormonal changes, medication side effects, increased stress, and high blood pressure/ or cholesterol.
- Treating Polycystic Ovary Syndrome If you are using a ketogenic diet to treat polycystic ovary syndrome (PCOS), ketogenic nuts like almonds may be the best snack you can give your body.
We also notice that almonds offer many wonderful benefits and help in treating some of the diseases that the ketogenic diet treats.
Does this prompt us to answer the question: Are almonds allowed in the keto diet? Yes, the following lines will explain that, so read on.
Nutritional value
Nutritional value per 1 ounce of almonds:
- Calories 164
- Fat: 14 g
- Monounsaturated fat, 9 grams
- Saturated fat, 1 gram
- Polyunsaturated fats, 3.5 grams
- Protein: 6 grams
- Fiber: 3.5 grams
- Net carbs: 3 grams
- Manganese 32%
- Magnesium 19%
- Vitamin B2: 17%
- Phosphorus 14%
- Copper 14%
- Calcium 7%
While almonds may be higher in carbs than macadamia, pecans, and walnuts (by a gram or two), they provide more fiber and about three times the protein of those other nuts, so our answer to: Are almonds allowed on the keto diet? Yes, it is a good addition to the ketogenic diet due to the minerals and vitamins it contains.
How to prepare roasted almonds at home
Almonds can be roasted in grass-fed butter, olive oil, coconut oil, or avocado oil with a pinch of pink Himalayan salt at low heat for a better option.
Frequently Asked Questions
Is almond milk allowed on the keto diet?
Yes, it is allowed, as it is an affordable plant-based milk, but it is preferable to make sure that it is free of sugar or hidden carbohydrates if you buy it from stores, and it can be prepared at home by soaking raw organic almonds in four cups of pure water for as long as possible.
The longer it remains, the longer it will remain.
As the milk becomes creamier, remove the almonds from the soaking water and throw the soaked water down the drain.
Add the soaked almonds, fresh water, vanilla extract (optional), or sugar-free sweetener to the blender. Mix all to make milk.
Is almond flour allowed on the keto diet?
Yes, almond flour is one of the best alternatives to processed white flour.
It is low in carbohydrates, gluten-free, and rich in nutrients and healthy fats.
Is almond butter allowed on the keto diet?
Yes, it's allowed, but only if it's free of hydrogenated oils, hidden carbs, and added sugar.
It's best to prepare it at home by adding warm, toasted almonds to a high-powered, pulsed blender.
You'll get almond flour at first, but keep going after a few times of scraping down the sides and processing.
More importantly, the natural fatty oils in the almonds will eventually break down and come out with a creamy almond butter like you're used to seeing in stores.
Conclusion
Thus, we have reached the end of our discussion about: Are almonds allowed in the keto diet or not? We hope that we have provided a satisfactory answer to everything related to almonds and the keto diet.