Nuts are a simple, nutritious snack full of fiber.Almonds may be a small food but pack an enormous nutritional punch. They contain a number of important vitamins and minerals–as well as healthy fats.
Almonds are, in fact, seeds; they are a “drupe” and are therefore not considered a true nut.
He is a species of tree native to India, North Africa, and the Middle East.
These nuts may be eaten on their own, raw, or toasted; they are available sliced, flaked, slivered, as flour, oil, butter, or almond milk.
One cup of whole, raw almonds (150 grams) contains:
- 828 calories
- 31 g of protein
- 72 g of fat
- 31.5 g of carbohydrate
- 390 mg of calcium (39% DV)
- 5.5 mg of iron (31% DV)
- 390 mg of magnesium (97% DV)
- 1055 mg of potassium (21% DV)
- 4.5 mg of zinc (41% DV)
- 1 mg of sodium (100% DV)
- 0.31 mg of thiamin B1 (25% DV)
- 1.7 mg of riboflavin B2 (130% DV)
- 5.22 mg of niacin B3 (32% DV)
- 0.21 mg of vitamin B6 (12% DV)
- 67 mcg DFE of folate (17% DV)
- 37 mg of vitamin E (246% DV)
Because almonds are lower in carbohydrates and high in protein and fiber, they can help people feel fuller for longer; this has the potential to reduce the number of calories taken in overall.
Unsweetened almond milk can be used if you are attempting to lose weight. It is low calorie and the mono-unsaturated fat contained in almonds satisfies the appetite and prevents overeating. The dietary fiber in almonds also contributes to the sensation of feeling full, despite eating only a small amount.
Studies have revealed that an almond-rich, low-calorie diet is good for obese people to assist in shedding their excess weight.
People who regularly consume almonds (at least twice a week) are far more likely to remain at their ideal weight, rather than those who rarely or never consume almonds and suffer from weight fluctuations.
Finally, the fiber contributes to consistent bowel movements, which helps in weight loss and the general health of the body through the elimination of toxins.
A study, published in 2015 in Gynecologic and Obstetric Investigation, looked at nut consumption and cancer risk.
They found that individuals who consumed higher quantities of peanuts, walnuts, and almonds had their risk of breast cancer reduced by 2–3 times.
The authors concluded that “peanuts, walnuts, and almonds appear to be a protective factor for the development of breast cancer.”
Almonds may help keep blood sugar under control.
This ability is thought to be due to their high levels of magnesium. In around one-third of people with type 2 diabetes, magnesium levels are low.
There are potential risks associated with the consumption of almonds. Allergy to almonds is actually quite common. Symptoms of almond allergy can include:
- stomach pain or cramps
- nausea and vomiting
- problems swallowing
- shortness of breath
If you are allergic to almonds, it’s important to avoid any food products that may contain them.