Almonds in keto diet: How to Use Almonds in Ketogenic Diet?

Almonds in keto

In today’s world of modernization, people are more aware and conscious. They want to do everything in a perfect manner. So, that they can compete and be one step further in this chaotic world. Now people are more concerned about their health and fitness than in previous times. Not only are the obese or unhealthy people in this discussion but also the healthy ones. The question for today is: Is it good to have Almonds in keto diet?

Everyone aspires to have a perfectly toned body. Our body appearances give us a sense of confidence and accomplishment. Being fit is not only good for our health concerns but also plays a major role in our personality development.

Almonds in keto diet: How to Use Almonds in Ketogenic Diet? Bariatric Station

Nutritionists and dietetics from all over the world, are developing various kinds of diets and food schemes to help people in achieving their fitness goals. The Keto diet is one of the most successful and popular diet plans favored by millions of peoples.

Ketosis and Nuts

This diet has been formulated on the concept of ketosis. Ketosis [1] is a metabolic state which occurs due to reduction in carbohydrates and then using fat molecules as an energy source. It helps your body to lose weight quickly and efficiently. In a ketogenic diet, you consume meals that are very low in carbs and high in fat.

The basic macronutrient percentages are 10%-35% of proteins, 75% fat, and 5% of carbs for a healthy keto meal. Although, meal planning is very easy and simple in keto. [2] You can find unlimited recipes on the internet. Now you even can order your keto-friendly food as many restaurants and cafes are offering them.

When you are on a diet, the one thing you craved the most is snacking. As you cannot eat processed and packaged food items. So, you keep on obsessing over the idea of having your favorite ice cream or chips. This overthinking causes a lot of anxiety and stress which is not good for a healthy diet.

The best option in this situation is to lean towards a healthy snack. The healthy snack section is also very diverse and versatile. But sometimes these food items can be very expensive. It can cause rough damage to your budget.


One of the most recommended and favorite snacks for these kinds of diets is nuts. They are high in fat and low in carbs, which is the perfect fit for a ketogenic diet. They also include fibers, antioxidants, minerals, and vitamins which provide you a lot of health benefits. Moreover, they are fully packed with proteins which further help you with unnecessary hunger.

There are a variety of nuts that you can add to your diet. But the most appreciated one is Almond. [3] It is budget-friendly and almost available in every corner of the world. You can easily access it and use it as your keto snack.

Almonds in keto diet: How to Use Almonds in Ketogenic Diet? Bariatric Station

Nutritional Value of Almonds

  • 28 Grams which are equal to 1 ounce of almonds contains:
  • Carbs in total: 5 g
  • Fiber: 3 g
  • Protein: 6 g
  • Net carbs: 2 g
  • Fat: 14 g
  • Total calories in 1 ounce of almonds: 164

The recommended intake of almonds in one day is 100 grams. So, you will consume exactly 3 ounces and 14 grams of almonds per day.

They are a part of the keto diet due to their nutritional profile which enhances your health in a very positive way. Besides, the healthy nutrients it also contains copper, vitamin E, magnesium, and Pro anthocyanin’s.

Health Benefits

The health benefits of almonds are just infinite.

Weight Loss

Almonds are great for weight loss. It contains certain nutrients that speed up your metabolism. It breaks down unnecessary body fat and boosts digestion. Many scientific researchers have proved that eating almonds is very beneficial for weight loss. It fills up your stomach for a longer time and also provides healthy nutrients to your body. [4]

Maintenance of Blood Sugar Levels

As we know that almonds are low in carbs and high in protein, fat, and fiber. This nutrient combination is best for a diabetic patient. It assists them to have a more controlled glucose blood level. Almonds also contain magnesium which is also involved in maintaining sugar levels. Even, if you do not have diabetes. It still will help you to keep a balance in your body sugar levels and will prevent diabetes.

Reduction in Cholesterol Level:

Having a high cholesterol level is not good for your health. It can cause heart diseases and life-threatening problems. A lot of researches have proved that eating just a handful of almonds daily will lower the risk of high cholesterol levels. Almonds provide good fat to your body which retains its health profile. [5, 6]

Unnecessary Hunger Aid:

Almonds are a type of food item that fills up your stomach for a longer time. From a nutritional point of view, almonds contain more protein and fat than carbs which ultimately gives you the feeling of fullness. It is the perfect snack for you to eat when you are dealing with unnecessary hunger issues. It is also a great option when you are on a strict diet, as it is very flavorful and fulfilling.

Alternatives of Almond Nuts in a Keto Diet:

When you are on a keto diet, you have a very small space for customizing your meals according to your choice. As you are allowed to eat almonds on your diet and you have the authority to alter it however you want. Usually, when we listen about eating almonds, we only think to consume them raw.

But they are a lot of fun options and alternatives of almonds that you can use in the keto diet to boost up your taste profile.

  • The first alternative is almond milk. If drinking milk is a part of your daily routine but now you cannot consume it as you are on a keto diet pattern. You can instead drink a cup of almond milk to fulfil your craving. And it will also not disturb your diet plan.

Almonds in keto diet: How to Use Almonds in Ketogenic Diet? Bariatric Station

  • The second alternative is almond flour. Bread and different bakery items are a staple of our eating routines. But keto does not include them as they are high in carbs. In this situation, almond flour is a great substitute. You can make your favorite bakery item using almond flour.

Almonds in keto diet: How to Use Almonds in Ketogenic Diet? Bariatric Station

How You Can Utilize Almonds on a Keto Diet

The most convenient way to consume almonds is to just take a handful and eat it. This is best if you are in a hurry. But if you have a little bit more time you can roast them and eat them with a little bit of honey.

You can also use almonds in your meal preparation. You can add it in salads and as a side dish with your main course. Almond flour is an efficient choice for your dessert options. All in all, you can diversify this item in unlimited ways.

Reasons Why You Should Not Consume Too Much Nuts

Eating almonds on a keto diet is very healthy and effective. But still, you need to be a little bit careful while consuming it. If you are eating the almonds in the correct proportion as advised by your dietitian, then it will not have a bad impact on you. But if you are consuming it just because you are bored and you want something to munch on then it will provide you with health benefits.

Consuming too many almonds can add extra calories and fat to your body which is not good for your ketogenic diet. As a result, you will gain weight instead of losing it.

The right time to eat almonds is when you are hungry. And you can also use its substitutes in a proportion which will not affect your diet.

How to Manage Your Almond Intake

Snacking on nuts is a very addictive habit especially when they a little bit seasoned. If you eat more than your body needs, it will cause a slowdown in your weight loss.

Here are some tricks that you can use to manage your nut intake while being on a keto diet:

  • Always measure the almond’s weightage before consuming it.
  • Never eat the almonds straight from the packet or container. Always put them in a separate bowl. In this way, you will consume the proper proportion of it.
  • Although, you can eat almonds daily when you are on a keto diet if it causes any stoppage in your weight loss. You can then consume them 3 to 4 times per week.
  • Do not eat your nut snack while you are watching TV or reading a book. Because then your focus will be diverted towards your activity and you will feel like you have not eaten anything. So, consume them consciously.


Keto diet can be very challenging and tough sometimes. It can make you feel tired and exhausted. So, to make yourself feel better and energetic, eating nuts are the best option. Particularly, almonds because they are very convenient and flavorful. They not only fill up your hunger but also satisfy your taste buds. They will make your keto diet experience much more fun and relaxing.

Founder, Certified Ketogenic Diet and Ketosis Health Coach.

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