Are Almonds Keto Diet Friendly? - Glendas Farmhouse

The Keto diet is a popular eating method that eschews carbohydrates in favor of more protein and fat. As Keto-ists stock their pantries for the keto diet, they can rely on Glenda’s Farmhouse to provide almonds and other products that are friendly to this new way of eating.

Highlights of Glenda’s Farmhouse

  • Convenient and affordable online shopping
  • Farming operations committed to sustainable practices
  • Completely peanut-free facility
  • On-site refuge for pollinators
  • Diverse catalog of nutritious products for snacking and cooking

Almonds and Keto

Nuts are popular among the keto crowd because they’re rich in fats and proteins. Almonds, enjoyed on their own as a snack, as a cooking ingredient, as flour, or as milk, are incredibly popular, but since they have some carbs, how should keto eaters approach their consumption?

Breaking Down Keto Expectations

The keto diet plan includes foods that are:

  • High in fat
  • Low in carbs
  • Moderate in protein.

The daily nutrition of a keto-er should consist of 70-80% fat, 15-30% protein, and 0-10% carbohydrates. Generally, you’ll be eating fewer than 20 grams of carbs daily in the beginning. Over time, depending on your activity and exercise, you’ll be able to increase the amount of carbohydrates you enjoy.

Carbohydrates and Almonds

Carbohydrates are strictly monitored on a keto diet, so you’ll need to evaluate the carbs in almonds before adding them to your meal plan. The health benefits of this food make them worthy of any diet, but be cautious since the carbs will add up quickly. 

A serving of almonds generally equals an ounce, which is about ¼ cup or 24 whole almonds. 

Nutrition Facts for 1 ounce of almonds:

  • 164 calories
  • 14.2 g fat
  • 0.3 mg sodium
  • 6.1 g carbohydrates
  • 3.5 g fiber
  • 1.2 g sugar
  • 6 g protein
  • 7.3 mg vitamin E
  • 76.7 mg magnesium

A regular diet would likely look at about 6 grams of carbs as nothing, but if you can only eat 20 grams, that handful of almonds may begin to look like it will take up too much of your carb allotment for the day.

Health Benefits of Almonds

Antioxidants – The Vitamin E of almonds reduces oxidative stress; that’s what antioxidants do. Translation: almonds can reduce the risk of cancer, heart disease, and other inflammatory-related diseases. 

Magnesium – blood sugar management and blood pressure reduction.

Cholesterol – Lower LDL cholesterol (the bad kind)

Weight Management – satisfying for reduced hunger, longer satiation

How to Use Almonds

Almonds are great on their own, but you can also enjoy them as an ingredient for replacing some of the higher-carb foods you’re giving up.

  • Batter chicken tenders with ground almonds rather than flour or bread crumbs.
  • Try Glenda’s Farmhouse Cocoa Almond Butter with almond bread or another low-carb treat.
  • Almond sauce can add flavor to any dish or salad.
  • Toss into Greek yogurt or a smoothie.
  • Grind into a crumbled texture for a meat substitute.

Now that you understand that almonds are keto diet friendly, within limits, order some to keep on hand. Glenda’s Farmhouse provides affordable, quality goods that you can order online for delivery straight to your door. Learn more about this or any of our products by reaching out online by clicking here or via phone at (530) 839-2236.