What Makes Almonds Healthy?

 

Almonds (Prunus dulcis or Prunus dulcis) are seeds from trees native to South Asia and the Middle East but are enjoyed around the globe. They're a popular snack, but some people are wary of consuming them because nuts are high in fat and calories. However, almonds are highly nutritious and offer various health benefits when consumed in moderation.

This article discusses what makes almonds healthy, including their nutritional composition, how to enjoy them, and who should avoid these nuts. 

Benefits: What Makes Almonds Healthy?

If you've been wondering whether almonds are healthy, rest assured that these little nuts have plenty of benefits to offer. Some of the most well-researched benefits of including almonds in your diet are discussed below.

Lower Cholesterol

Several studies indicate almonds' ability to improve blood fat profiles. This is important because high levels of certain fats in the blood, such as total or low-density lipoprotein (LDL) cholesterol, are associated with a higher risk of developing heart disease.

Eating almonds may help lower high cholesterol. These positive effects have been observed in people who consume up to six handfuls of almonds daily. In some studies, almonds replaced other fats in the diet, but in others, they were added to existing fats.

 

Blood Sugar Regulation

Almonds help stabilize blood sugar because they are high in fiber, healthy unsaturated fats, and protein while low in carbohydrates. This means they can help promote satiety (feeling satisfied) and don't cause a dramatic spike in your blood sugar, unlike foods high in sugar but low in fiber.

Almonds are also rich in magnesium, a mineral heavily involved in blood sugar management and many other bodily processes. Some research suggests that magnesium depletion (hypomagnesemia) is common among individuals with type 2 diabetes, which may contribute to poor blood sugar control by altering insulin sensitivity. 

A 2-ounce serving of whole almonds provides around 100 milligrams (mg) of magnesium, nearly 25% of your daily needs for this mineral.

 

Healthy Blood Pressure

The magnesium-rich nature of almonds also makes them beneficial for supporting normal blood pressure levels. Some research links magnesium deficiency to high blood pressure.

It's important to be aware of your blood pressure levels because, left unmanaged, high blood pressure increases your risk of stroke, kidney disease, heart attack, and dementia.

 

Weight Management

Almonds contain plant-based protein with plenty of fiber and healthy fats, which can help promote satiety, reduce hunger, and prevent overeating. Several studies highlight the appetite-reduction effects of nut consumption.

Additional research has found that, despite their high-fat content, nuts can help with weight loss. In some studies, individuals who included almonds in their overall low-calorie diet lost more weight than those who did not eat almonds.

Rich in Antioxidants

Almonds are a good source of vitamin E, a fat-soluble vitamin and natural antioxidant. Most of the antioxidants in almonds are found in their brown outer skin.

Antioxidants are plant compounds that help protect cellular health from oxidative damage caused by unstable molecules known as free radicals that are made during normal cell division. In other words, our bodies are constantly exposed to potentially damaging free radicals daily through diet, stress, and our environment. Antioxidants help minimize the adverse effects of these free radicals on our cells.

Some research indicates that vitamin E intake from almonds may help support healthy skin aging by protecting skin cells from wrinkles and sun damage. Other studies have found that the antioxidant-rich nature of almonds may help reduce overall inflammation in the body.

Gut Health

Your digestive system is home to trillions of bacteria that make up your gut microbiome. These bacteria play a significant role in supporting your overall health and well-being.

Research shows that almonds are good for the gut microbiome. They help your good gut bacteria flourish, promote diversity, and help keep harmful bacteria at bay while helping increase the amount of health-promoting bioactive compounds in your digestive system. 

Almond Servings: Nutrition Breakdown

Almonds have an impressive nutrition profile. They are rich in numerous vitamins, minerals, and macronutrients.

A typical serving of almonds is 1 ounce, or around 23 raw nuts, and contains 164 calories. In this serving size, you will find the following nutrients in grams (g) and percent of daily value (DV):

• Protein: 6 g
• Total Fat: 14 g (9 g monounsaturated fat)
• Total Carbohydrates: 6 g
• Fiber: 3.5 g
• Sugar: 1 g
• Magnesium: 18% DV
• Manganese: 27% DV
• Vitamin E: 48% DV

Who Shouldn’t Eat Almonds?

For most people, eating almonds, even daily, offers more health benefits than risks. However, some people should avoid almonds, including the following:

• People with a nut allergy: Individuals who are allergic to other nuts and tree nuts should avoid almonds unless they have been tested for an almond allergy and cleared to consume almonds by their healthcare provider.
• People at risk for choking: Whole almonds are a choking hazard for infants, toddlers, young children, and anyone with difficulty swallowing.

Additionally, almonds are a rich source of fat, which means they are also calorie-dense. This shouldn't be a concern if you're consuming them in moderation as part of a nutrient-dense diet, as research has found that nuts don't cause weight gain. Still, people looking to lose weight may want to know how many calories almonds and other nuts contribute to their diet.

Nut Allergies

Almonds are among the top eight allergens that account for 90% of the most severe food allergies and allergic reactions in the United States. If you suspect or are uncertain whether you have an almond allergy, get tested to avoid potential complications. If you have an almond or other tree nut allergy, get accustomed to reading ingredients labels on packaged foods to prevent accidental ingestion. 

How to Eat Almonds 

Almonds offer an earthy, nutty, mild flavor and crunchy but smooth texture that can be enjoyed in many different ways.

They make a great snack on their own. Purchase raw, unsalted or salted, roasted, and seasoned almonds at the store. Add these to homemade trail mix, granola, and salads; chop them; stir them into oatmeal or yogurt; or add them to warm grain dishes.

Almonds can also be blended into homemade almond butter, with honey, vanilla, or cinnamon added. Consider seasoning almonds at home and roasting them in the oven or toasting them in a pan on the stove top.

Summary

Almonds are a nutritious, versatile, and tasty tree nut with many health benefits. They are rich in protein, healthy fat, fiber, vitamins, minerals, and antioxidants, and studies have found that consuming almonds may help support heart health, weight maintenance, digestive health, and blood sugar regulation.

Enjoy them raw, roasted, blended into nut butter, or tossed into several dishes at home. While almonds should be avoided by people with tree nut allergies, young children, and people with swallowing difficulties, they are an excellent food for most people to enjoy.