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Why Almond Is a Keto-Friendly Flour
The keto diet involves eating more fat and fewer carbs than are typically consumed in a standard American diet. Protein intake also tends to be higher or at adequate levels when someone is on the keto diet.
On the keto diet, people typically consume between 20 and 50 grams of carbs per day, and their nutritional intake is as follows:
People often choose the keto diet for weight loss, as without carbohydrates to use as fuel, the body burns fat instead. The keto diet restricts many foods, mainly those with high carb counts, such as flour.
In all-purpose flour, there are roughly 76 grams of carbs per 100 grams of flour. That number is much lower in almond flour, in which only 21 grams per 100 grams of flour are carbohydrates. The typical serving ofalmondflour is roughly 28 grams, containing just 6 grams of carbs.This makes almond flour an easy flour to work into a keto diet.
Where Almond Flour Fits Into the Glycemic IndexTheglycemic index (GI)is a scale that defines how quickly carbs in the food and beverages you consume raise blood glucose or blood sugar levels. Almond flour is lower than 1 on the glycemic index, meaning it does not raise blood sugar levels as quickly as other foods. Wheat flour, in contrast, is rated at 71 on the GI scale.
Where Almond Flour Fits Into the Glycemic Index
Theglycemic index (GI)is a scale that defines how quickly carbs in the food and beverages you consume raise blood glucose or blood sugar levels. Almond flour is lower than 1 on the glycemic index, meaning it does not raise blood sugar levels as quickly as other foods. Wheat flour, in contrast, is rated at 71 on the GI scale.
What You Should Know About Keto-Adaptation
Will It Kick You Out of Ketosis?
Almond flour can keep you in ketosis if you include it in your diet, with one caveat: You must be aware of how much you consume relative to the other carbs in your diet. For example, if you have one serving of almond flour, which has 6 grams of carbs, but still stay under 50 grams total per day, you will remain in ketosis. If you consume almond flour in amounts that bring your total carb intake over 50 grams, you will no longer be in a state of ketosis.
What Can You Make With Almond Flour?You can use almond flour to make almost anything you would use wheat flour for, including all types of baked goods, breads, and breadcrumbs for chicken and vegetable dishes.
What Can You Make With Almond Flour?
You can use almond flour to make almost anything you would use wheat flour for, including all types of baked goods, breads, and breadcrumbs for chicken and vegetable dishes.
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Other Keto Flours Comparable to Almond
Many other types of flour can be consumed on a keto diet. Almond flour has only 3 grams of carbs per 2-tablespoon serving, while other flour’s carb counts vary.
Other keto flours and their carb counts per 2-tablespoon serving include:
Which Flour Is Best for Ketosis?For ketoisis, one flour isn’t necessarily better for ketosis than any other flour as long as you consume less than 50 grams of carbs per day. If you want fewer carbs from your flour, you can choose options with the lowest carb count. Just be aware that flavors and textures can differ among flours, which can affect what you’re using the flour for.
Which Flour Is Best for Ketosis?
For ketoisis, one flour isn’t necessarily better for ketosis than any other flour as long as you consume less than 50 grams of carbs per day. If you want fewer carbs from your flour, you can choose options with the lowest carb count. Just be aware that flavors and textures can differ among flours, which can affect what you’re using the flour for.
Keto and Cholesterol: Low Carb Diet and Heart Health
Summary
Almond flour is a great low-carb option for people who are on the keto diet. It contains far fewer carbs than standard flour and can be used in all areas where flour is typically used, such as baking and cooking.
People on the ketogenic diet can consume carbs. It’s just a matter of how many. Because of that, be aware of the number of carbs per serving size of almond flour before consuming it to stay in ketosis while still enjoying baked goods and other breaded foods.
7 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Gillespie R, Ahlborn GJ.Mechanical, sensory, and consumer evaluation of ketogenic, gluten-free breads.Food Sci Nutr.2021 May 4;9(6):3327-3335. doi:10.1002/fsn3.2308Harvard T.H. Chan School of Public Health.Diet review: Ketogenic diet for weight loss.U.S. Department of Agriculture Food Data Central.Almond flour, almond.U.S. Department of Agriculture Food Data Central.Ground chia seed.U.S. Department of Agriculture Food Data Central.Coconut flour.U.S. Department of Agriculture Food Data Central.Seeds, flaxseed.U.S. Department of Agriculture Food Data Central.Pork skin rinds.
7 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Gillespie R, Ahlborn GJ.Mechanical, sensory, and consumer evaluation of ketogenic, gluten-free breads.Food Sci Nutr.2021 May 4;9(6):3327-3335. doi:10.1002/fsn3.2308Harvard T.H. Chan School of Public Health.Diet review: Ketogenic diet for weight loss.U.S. Department of Agriculture Food Data Central.Almond flour, almond.U.S. Department of Agriculture Food Data Central.Ground chia seed.U.S. Department of Agriculture Food Data Central.Coconut flour.U.S. Department of Agriculture Food Data Central.Seeds, flaxseed.U.S. Department of Agriculture Food Data Central.Pork skin rinds.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Gillespie R, Ahlborn GJ.Mechanical, sensory, and consumer evaluation of ketogenic, gluten-free breads.Food Sci Nutr.2021 May 4;9(6):3327-3335. doi:10.1002/fsn3.2308Harvard T.H. Chan School of Public Health.Diet review: Ketogenic diet for weight loss.U.S. Department of Agriculture Food Data Central.Almond flour, almond.U.S. Department of Agriculture Food Data Central.Ground chia seed.U.S. Department of Agriculture Food Data Central.Coconut flour.U.S. Department of Agriculture Food Data Central.Seeds, flaxseed.U.S. Department of Agriculture Food Data Central.Pork skin rinds.
Gillespie R, Ahlborn GJ.Mechanical, sensory, and consumer evaluation of ketogenic, gluten-free breads.Food Sci Nutr.2021 May 4;9(6):3327-3335. doi:10.1002/fsn3.2308
Harvard T.H. Chan School of Public Health.Diet review: Ketogenic diet for weight loss.
U.S. Department of Agriculture Food Data Central.Almond flour, almond.
U.S. Department of Agriculture Food Data Central.Ground chia seed.
U.S. Department of Agriculture Food Data Central.Coconut flour.
U.S. Department of Agriculture Food Data Central.Seeds, flaxseed.
U.S. Department of Agriculture Food Data Central.Pork skin rinds.
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