As almonds are low in net carbs, people with diabetes and people on keto can eat them. Eating almonds in moderation is even good for weight loss.
How many carbs are in almonds?
Dry or roasted almonds have about 21 g of carbs per 100g. A handful contains only 6 g of carbs.[1]
Almond butter is also low in carbs. It contains 19 g of carbs per 100g, or 3 g of carbs per tbsp.
On the contrary, almond paste is high in carbs, as it has too much added sugar. It contains 48 g of carbs per 100g, of which more than 36 g are sugars.
On the contrary, almond flour is relatively low in carbs. It contains 16 g of carbs per 100g. Just for comparison, whole wheat flour contains 71 g of carbs per 100g! Thereby, almond flour contains about 77% less carbs than common grain flours.
People with diabetes and people on keto should prefer almond flour, or any other nut flour, than common grain flours. All nut flours have a pretty low carbohydrate content as compared to grain flours.
Almond milk is the almond-based product with the lowest carbohydrate content, though. It contains less than 1 g of carbs per cup. Most noteworthy, almond milk is good for weight loss because it has only 30 calories per serving! For comparison, cow’s milk has about 12 g of carbs and more than 120 calories per cup!
How much sugar is in almonds?
Fiber is the main carbohydrate in almond, though. Actually, almond is a great dietary source of fiber! On the other hand, almonds are pretty low in sugars, while they contain negligible amounts of starch.
Almonds contain 4.3 g of sugar per 100g. A handful of almonds contains only 1.2 g of sugar!
Almond butter is also low in sugar. It contains 6.3 g of sugar per 100g. A tbsp contains only 1 g of sugar.
Almond paste is much richer in sugar, though. It has added sugar. It contains 36 g of sugar per 100g, or 5.8 g per tbsp.
Almond flour contains only 6.8 g of sugar per 100g. Almond milk contains no sugar.
You can find a wide variety of almonds, almond flours, butters, or milks on Amazon.
Can people with diabetes eat almonds?
People with diabetes can regularly consume almonds.
Above all, as almonds are low in sugar and starch, they don’t spike blood sugar levels. In fact, their Glycemic Index is almost zero!
People with diabetes should consume a wide variety of foods and beverages with a low Glycemic Index (less than 55). These foods don’t affect blood glucose as much.
Moreover, almonds are high in fat. But, they have healthy fats. In fact, almonds are among the richest foods in monounsaturated fat. This type of fat is good for the heart when consumed in moderation. Eating reasonable amounts of healthy fats, as part of a well-balanced diet, can reduce the risk of type 2 diabetes, cardiovascular disease, some cancers and many other health problems.[2]
Almond consumption may help lose weight, decrease high blood pressure, and high cholesterol. Also, it can play a key role in glycemic control. They may improve insulin sensitivity.[3]
Are almonds keto-friendly?
People who follow a ketogenic diet should consume no more than 50 g of net carbs a day. However, there are ketogenic diets, which further limit the carbohydrate intake. Even to 20 g of net carbs a day.[4]
Either way, almonds are keto-friendly. They’re pretty low in net carbs. A handful contains 2-6% of the maximum allowed carbohydrate intake.
Almond butter and milk are also keto-friendly. People on keto can consume almond flour in moderation as well. Only almond paste isn’t keto-friendly. It contains too much added sugar.
How many almonds can we eat a day?
Almonds are healthy. They have a great nutritional value. For instance, almonds are packed with high-quality plant-based protein, fiber, healthy fats, calcium, iron, magnesium, phosphorus, potassium, zinc, vitamin E, and many more!
However, we shouldn’t consume too many almonds. They’re high in calories. Overconsumption of almonds can make us gain weight. On the contrary, eating almonds as part of a well-balanced low-calorie diet supports weight loss.
A handful of almonds is more than enough for most people. Even people with diabetes, people on keto, and people who want to lose weight can eat a handful of almonds a day.
Active people and athletes can consume higher amounts. They have much higher caloric needs than most people. Furthermore, almonds are good for athletes as they promote muscle recovery and hypertrophy.
Otherwise, you could consume a handful of mixed nuts and seeds. Walnuts, peanuts, pecans, or pumpkin, chia, and sunflower seeds are only a few other nuts and seeds with a great nutritional value.
