If you’re following the ketogenic diet, you already know that you should be loading up on healthy fats.
But while certain fatty foods are well-suited for the keto diet, others come with a slew of other things that you don’t necessarily want to be included in your diet, including hidden sugars.
Nuts are a staple on the low-carb diet, and almonds in particular are a great snack to enjoy while fueling your body with healthy fat for energy.
But what about almond butter? Is this calorie-rich fat appropriate for the keto diet? Or will you be sacrificing your state of ketosis if you include this product to your regimen?
In this article, we’ll discuss almond butter in more detail and determine whether or not you can safely add it to your list of foods to eat.
Nutritional Value of Almond Butter
Almond butter has the following nutritional makeup:
Generally speaking, most types of nut butters are great for the ketogenic diet.
They’re basically just nuts that are ground up and concentrated into a buttery format. Many are free of dairy and gluten as well, so they can work well with other diet plans too.
Generally, nut butters have the right macro composition because they’re low in carbs, high in fats, and moderate in protein. And certain nuts, like almonds, have just the right amount of protein to keep your mind and body humming along all day.
Nut butters like almond butter also come with a bunch of important vitamins and nutrients that the body needs, including:
- Vitamin E
That said, it’s important to pay attention to the brand of nut butter that you’re consuming, as some contain a bunch of hidden sugars, which is not what you want to maintain your ketogenic lifestyle.
Things to Consider
Certain nuts are better suited for the ketogenic diet than others because of their ideal macro makeup.
More specifically, they have just the right amount of fat, protein, and carbs to help you maintain your ketogenic state.
For the keto diet, the following nuts tend to work best:
- Macadamia nuts
- Brazil nuts
These nuts are best because they’re very low in carbs and very high in healthy fats.
Almonds might not be the number one choice for keto dieters simply because they’re slightly higher in carbs compared to others.
For instance, the carb content of 1/4 cup of almonds is 6g, compared to 4g in the same serving of macadamia nuts or pecans.
However, that doesn’t mean that almonds are not keto-friendly. In fact, they are.
But while almonds by themselves are definitely great for the low carb keto diet, certain types of almond butters might not be. It all depends on what the manufacturer adds to the mix.
Many nut butters – especially peanut butter – available on the market contain added fillers, processed ingredients, and sugars.
While the base of the nut butter might have started out OK, the end product contains more than what keto dieters bargained for.
When shopping for almond butter, be sure to look for a natural product that has the following traits:
- Very few ingredients
- No added sugar
- Very low carb content (ideally less than 3g per serving)
In order to give the butter flavor and texture a boost, it’s common to see additional ingredients.
But while certain ingredients might be fine, others can start to enter non-keto territory.
Adding too many ingredients to the list can start to make it difficult to decipher whether an almond butter product is keto-friendly or not.
Further, certain types of oils that may be added are not conducive to a keto diet, or to good overall health.
For instance, certain vegetable oils (such as canola oil, corn oil, or sunflower oil) are inflammatory and can be harmful to your health.
Whether or not you’re following a keto diet, these types of products should be avoided whenever possible.
Is Almond Butter Keto?
Just be sure to choose the product wisely to make sure there are no other added sugars that could inch you closer to getting kicked out of ketosis, as well as any additives that are not conducive to a healthy lifestyle.
Almond butter can be a great addition to your ketogenic lifestyle as they can be an easy, satiating, fat-packed snack that you can enjoy in a number of ways.
Like any other food product you buy, it’s always important to check the label.
Not only should you check to make sure the ratio of fat, protein, and carbs is in the ketogenic range, you should also read over the list of ingredients to ensure that there aren’t any hidden sugars that you don’t need.
Ideally, the almond butter you use should have no more than 3g of net carbs per serving and a limited number of ingredients on the list.
Almond Butter Recipes to Try
Aside from just eating a scoop of almond butter right out of the jar or just adding a dollop to a celery stalk, you can enjoy almond butter in a number of yummy recipes. Here are a couple to try out.
1. Almond Butter Fat Bombs
- 1 cup almond butter
- 1/2 cup coconut flour
- 1 packet of stevia
In a medium-size bowl, mix the almond butter, coconut flour, and stevia together until thick. Cover the bowl with plastic wrap and place in the freezer for about 20 minutes.
Remove the bowl from the freezer. Scoop a heaping tablespoon of the mixture and roll to form balls.
Place each ball onto a baking sheet lined with parchment paper, ensuring that they’re spaced apart.
Place them in the freezer for about half an hour to firm them up before serving.
2. Keto Chocolate Fudge Cookies
- 1 cup almond butter
- 4 tbsp unsweetened cocoa powder
- 1/2 cup erythritol
- 1/4 cup sugar-free chocolate chips (optional)
- 1 egg
- 3 tbsp unsweetened almond milk
Preheat the oven to 350°F.
In a medium bowl, mix the almond butter, cocoa powder, erythritol, and egg together with a fork until mixed well.
Add the almond milk and continue mixing.
Add the chocolate chips.
Scoop a tablespoon of the mixture and roll into balls.
Place the balls on a cookie sheet lined with parchment paper and press down gently to slightly flatten them.
Bake for 12 minutes, then allow them to cool for at least 10 to 20 minutes until they firm up.
There are so many foods to enjoy on the keto diet while simultaneously enjoying the benefits of a healthier body composition.
And almond butter can safely be added to your roster of foods to take pleasure in.
It’s filling, delicious, and has a relatively ideal macro content that’s well-suited for the keto diet.