Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss.

What are almonds?

Although almonds are commonly referred to as a nut, they are actually teardrop-shaped edible seeds that are the fruit of the almond tree. You can buy them shelled or blanched, which is when shelled almonds have been treated with hot water to remove the brown outer coating, leaving behind a smooth white interior.

Nutritional benefits of almonds

Almonds are a high-fat food, but they are largely a monounsaturated fat which helps to protect the heart by maintaining levels of (good) HDL cholesterol versus (bad) LDL cholesterol. They are a great source of fibre and protein and contain important nutrients including vitamin E, selenium, zinc, calcium, magnesium and B vitamins, especially folate and biotin (vitamin B7).

1. How many almonds can I eat in a day?

One 23-almond serving packs 13 grams of healthy unsaturated fats, 1 gram of saturated fat and no cholesterol or salt. Of all tree nuts, almonds rank highest in protein, fibre, calcium, vitamin E, riboflavin and niacin content by weight. There are 160 calories in 23 almonds.

2. What is the nutritional benefits of almonds?

Almonds are a source of vitamin E, copper, magnesium, and high-quality protein; they also contain high levels of healthy unsaturated fatty acids along with high levels of bioactive molecules (such as fibre, phytosterols, vitamins, other minerals, and antioxidants) which can help prevent cardiovascular heart diseases.

3. How many almonds should you eat a day to lose weight?

Portion control is key when you’re eating almonds, especially when you’re trying to lose weight. Almonds, like other nuts, have a serving size of 1 ounce — 22 to 23 whole kernels — which is 162 calories for raw almonds. If you’re eating almond butter, stick to a 1-tablespoon serving, which has 98 calories.

4. What are the benefits of eating almonds?

Almonds contain lots of healthy fats, fibre, protein, magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss.

5. Do almonds help you lose belly fat?

Eating a diet high in fibre may help you lose weight and thus belly fat, according to an article published in “Nutrition” in March 2005. The fibre helps you feel fuller and may also lead you to absorb fewer calories from your food. Almonds provide about 3.5 grams of fibre per ounce, or 14 per cent of the DV for fibre.

6. Are almonds good for you when trying to lose weight?

Almonds May Help in Weight Loss. … Almonds may help you shed those unwanted pounds. Researchers found that people eating a diet rich in almonds lost more weight than those on a high-carb diet with the same number of calories.

7. What counts as a portion of almonds?

There are currently no clear guidelines on consuming nuts, and they don’t count towards one of your five a day due to their high-fat content. However, consuming 20g-50g almonds a day for adults could be beneficial as part of a balanced diet.

8. Can almonds help with weight loss?

The natural instinct is to assume that almonds aren’t beneficial for weight maintenance, as they are high in fat. However, research by the British Journal of Nutrition found that consuming nuts as part of a healthy diet, around 55g a day, is not only beneficial to reducing the risk of heart disease but also has limited risk of weight gain. A study from 2013 also concluded that almonds, when consumed as a snack, help to reduce hunger and do not increase the risk of weight gain.

9. Can almonds help reduce the risk of heart disease?

Almonds are rich in nutrients that can help protect the heart including unsaturated fatty acids, phytosterols, magnesium, vitamin E, copper and manganese. Two research studies in 2012 and 2014 found that almonds can improve the risk of heart disease, specifically in overweight individuals. Further research has shown that almond consumption helps to reduce LDL cholesterol which helps to reduce the risk of heart disease.

10. Does eating almonds affect diabetes?

A recent study in India on patients with type 2 diabetes found that including almonds as part of a balanced diet had multiple benefits on both glycemic and cardiovascular risk factors. A further study in China also demonstrated that regular almond consumption resulted in lower levels of fasting insulin and fasting glucose, so it would appear that including almonds as part of a healthy diet is a good thing for those with diabetes. That said, you should always check with your doctor before making any changes to your diet.

11. Are almonds good for the brain?

Almonds are a good source of nutrients that are important for brain health, including vitamin E, folate and unsaturated fatty acids, as well as l-carnitine which is known for its neuroprotective benefits. More research is required, but recent animal studies have shown that almond consumption may well boost memory function.

12. Can almonds improve longevity?

A 10-year Dutch study found that consuming half a handful of nuts a day, rather than specifically almonds, was associated with an average 23% lower risk of early death from conditions including neurodegenerative disease or diabetes.

13. Can almonds improve the gut microbiome?

It would appear that consuming almonds is good for the gut. A 2016 study found that consuming moderate amounts of almonds or almond butter not only improved diet quality in both adults and children but also altered the composition of the gut microbiome, possibly in part to their high fibre content.

Interested in knowing more about Almonds & how they can help in keeping you Healthy, please get in touch with me.

 

Dietitian Vinita Jaiswal

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