Almond butter has become a popular alternative to peanut butter for those following low-carb, high-fat diets like the ketogenic diet. But is almond butter actually a good option for ketosis? In this article, we’ll take an in-depth look at the carb, fat, and protein content of almond butter and analyze how it fits into a well-formulated ketogenic diet. We’ll also compare the nutrition facts of almond butter to peanut butter to see which nut butter reigns supreme for keto.
What is Ketosis?
Before determining if almond butter is keto-friendly, let’s first go over what ketosis is and how it works. Ketosis is a metabolic state where the body switches from primarily burning carbohydrates for energy to primarily burning fat. This switch occurs when carb intake is drastically reduced, generally to less than 50 grams per day.
Without adequate carbs coming in through the diet, the body begins breaking down fat stores for fuel. The liver converts fat into ketones, which can be used as an alternative energy source for the body and brain. Ketosis is the goal of ketogenic diets like keto because it facilitates fast weight loss and provides other health benefits like stable blood sugar levels.
To achieve and maintain ketosis, it’s important to keep net carbs low while getting adequate protein and fat. Too many carbs will prevent ketosis while too little fat and protein can cause muscle loss and metabolic issues. This makes food choices vitally important on keto.
What are the Requirements for Ketosis?
Here are the general macronutrient goals for keto:
- Carbs: less than 50g net carbs per day. Net carbs = total carbs – fiber.
- Protein: 0.8-1.2g per pound of lean body mass.
- Fat: Enough to feel satisfied and reach your daily calorie goal.
Following these guidelines will allow your body to enter a state of ketosis so it can efficiently burn fat for fuel. Now let’s see how almond butter fits into the equation.
Nutrition Facts of Almond Butter
Here are the basic nutrition facts for a 2 tablespoon serving of plain, unsweetened almond butter:
| Calories | Fat | Carbs | Fiber | Net Carbs | Protein |
|---|---|---|---|---|---|
| 180 | 17g | 6g | 3g | 3g | 6g |
The most important numbers to look at for keto are the net carbs and fat content. With just 3g net carbs and 17g of fat per serving, almond butter fits nicely into a ketogenic diet.
The small amount of carbs combined with high healthy fat makes almond butter a perfect keto food. Let’s look closer at the fat and carb contents.
Fat Content
The main fat in almond butter is monounsaturated fat, the same heart-healthy kind found in olive oil. Almond butter contains 14g of monounsaturated fat per 2 tablespoon serving.
Monounsaturated fats are excellent for ketogenic diets because they are very filling, ketogenic, and stable at high temperatures. The high monounsaturated fat content of almond butter makes it ideal for reaching your daily fat intake goals on keto.
Carb Content
Each 2 tablespoon serving of almond butter contains just 3g of net digestible carbs. This is only 6% of the daily 50g net carb limit on keto. This makes almond butter easy to incorporate without worrying about kicking you out of ketosis.
It’s also worth noting that over half the carbs in almond butter come from fiber. The fiber content helps slow digestion, further reducing any impact on blood sugar or ketone levels.
How Almond Butter Compares to Peanut Butter
Peanut butter is hugely popular, so how does it stack up against almond butter for ketogenic diets? Let’s compare the nutrition facts of 2 tablespoons of each:
| Nutrition Facts | Almond Butter | Peanut Butter |
|---|---|---|
| Calories | 180 | 188 |
| Fat | 17g | 16g |
| Carbs | 6g | 7g |
| Fiber | 3g | 2g |
| Net Carbs | 3g | 5g |
| Protein | 6g | 8g |
Looking at the table, we can see almond butter has a couple advantages for keto:
- Higher monounsaturated fat content
- 2 grams less net carbs per serving
- More fiber
The increased monounsaturated fats and fewer net carbs in almond butter make it a better choice for staying in nutritional ketosis.
However, peanut butter isn’t a bad option either if you account for the extra carbs. Peanut butter also tends to be more affordable and accessible. But all else being equal, almond butter wins out for keto.
Benefits of Almond Butter on Keto
Beyond the macros, almond butter offers other benefits that make it a great addition to a well-formulated ketogenic diet:
High in Vitamin E
Almond butter is an excellent source of vitamin E, providing 37% of the RDI per serving. Vitamin E has antioxidant properties that may help protect cells from damage.
Good Source of Magnesium
Almonds are one of the best sources of magnesium, providing around 12-15% of your daily needs in just 2 tablespoons. Magnesium is vital for overall health and may help prevent keto flu symptoms like muscle cramps.
Contains Calcium
Almond butter contains around 8% of the recommended calcium intake per serving. Calcium is important for bone health and may help prevent osteoporosis.
Rich in Antioxidants
Almonds are packed with antioxidants like flavonoids, phenolic acids, phytosterols, and trace minerals. These compounds have anti-inflammatory and antiviral effects in the body.
May Help Lower LDL Cholesterol
Some studies suggest almonds can help reduce LDL cholesterol levels, likely due to their high monounsaturated fat content. This may support heart health on keto.
Helps Increase HDL Cholesterol
Eating almonds daily has also been shown to raise levels of beneficial HDL cholesterol. Higher HDL can improve cardiovascular health markers for those on the keto diet.
Good Source of Potassium
Almond butter contains around 5% of your RDI for potassium per serving. Adequate potassium intake is important on keto to help maintain fluid balance and prevent muscle cramps.
Satisfying and Versatile
Almond butter is very satiating thanks to its fat, fiber and protein content. It can be used in both sweet and savory recipes, making it a versatile addition to the keto diet.
Potential Downsides of Almond Butter on Keto
While almond butter has many benefits for keto diets, there are a couple potential downsides to consider:
High in Calories
With 180 calories in just 2 tablespoons, almond butter is energy dense. This is great for reaching fat intake goals, but portion control is key for any weight loss goals. Too much can quickly drive up daily calorie intake.
Higher in Omega-6 Fats
Almonds contain more inflammatory omega-6 fats compared to omega-3s. Aim for a 4:1 or lower ratio of omega-6 to omega-3 intake for best health. You may need to balance almond butter with more omega-3 rich foods.
Possible Allergies
Tree nut allergies affect around 1% of Americans. Those with an almond allergy must avoid almond butter and look for nut-free alternatives. Sunflower seed butter is one good substitution.
Oxalate Content
Almonds are among the highest foods in oxalates, compounds that can contribute to kidney stone formation in susceptible individuals. People prone to kidney stones may need to limit almond butter.
Higher in Carbs than Other Nut Butters
While almond butter is low carb compared to many foods, it’s slightly higher in net carbs than nut butters like macadamia and pecan butter. However, the difference is small enough not to worry about for most people on keto.
How to Add Almond Butter to a Ketogenic Diet
Here are some tips for incorporating almond butter into your keto meal plan:
- Use it as a spread on keto bread or celery sticks for quick snacks.
- Mix into keto oatmeal or chia pudding for extra nutrition.
- Make homemade fat bombs with almond butter, coconut oil, and cocoa powder.
- Add to smoothies for a boost of healthy fats.
- Blend with coconut milk, spices, and vegetables for a creamy keto curry sauce.
- Mix with coconut flour, an egg, and spices to make almond butter muffins or bread.
- Top keto waffles or pancakes with almond butter for a filling breakfast.
When buying, opt for natural almond butter without added sugars or oils. Measure portions to account for the calories and stick within your daily carb limit.
Keto Almond Butter Recipes
Here are some popular keto recipes using almond butter:
Keto Almond Butter Cookies
These chewy almond butter cookies use almond flour and butter for an easy 3g net carbs per cookie. Sweeten them with your preferred keto-friendly sweetener.
Almond Butter Protein Shake
Blend almond butter with keto protein powder, coconut milk, and ice for a filling post-workout recovery drink.
Chocolate Almond Butter Fat Bombs
Mix melted coconut oil with almond butter, cocoa powder, and a touch of sweetener. Pour into molds for a sweet, fudgy treat.
Almond Butter Stir Fry Sauce
Whisk together almond butter, soy sauce, rice vinegar, garlic, and ginger for a quick keto-friendly stir fry sauce.
Keto Almond Butter Muffins
These fluffy almond flour muffins are flavored with vanilla and almond butter. You can top them with more almond butter or whipped cream.
Almond Butter Overnight Oats
For a keto twist on overnight oats, mix almond butter into chia seeds, coconut milk, and flaxseed. Refrigerate overnight for a fast morning meal.
Is Almond Butter Keto-Approved?
Based on its low net carb content, high fat, and stellar nutrition profile, almond butter is arguably one of the most keto-friendly nut butters around.
A 2 tablespoon serving of almond butter can easily be incorporated into a ketogenic diet, providing a hefty dose of monounsaturated fats and important vitamins and minerals like vitamin E, magnesium, and calcium.
Almond butter makes a delicious and nutritious addition to everything from keto smoothies and puddings to fat bombs and baked goods. Just keep an eye on portion sizes and balance out the omega-6 fats with other fats like olive oil or avocado.
Overall, almond butter is a keto all-star that offers versatility, nutrition, and delicious almond flavor to ketogenic diets. Spread away for an easy tool to bump up your healthy fats on keto!
Conclusion
Almond butter can be included as part of a healthy ketogenic diet. With just 3g net carbs and no added sugars per serving, it provides plenty of fat and nutrition without disrupting ketosis. Almond butter offers more monounsaturated fat and fewer carbs compared to peanut butter, making it the better choice for keto.
Used in moderation to control calories and balanced with omega-3 fats, almond butter makes an excellent high-fat condiment or ingredient in keto recipes. The healthy fats, vitamins, minerals and antioxidants in almond butter provide additional benefits like supporting heart health, blood sugar levels, and bone density on the keto diet.