Don’t let the small size fool you. Small in size, the almond provides big health benefits.
Why, it even has its very own day of honor—February 16th, celebrated as the National Almond Day. How cool is that?
While February is still a few months away, right now is as good a time as any to become familiar with almonds nutritional facts and, more importantly, include it in your diet.
Nutritional Facts
The almond contains 49.9% fat, 21.6% carbohydrates, and 21.2% protein. Eating an average-sized almond increases your calorie intake by 7 calories.
Fats
This nut is extremely rich in fat, accounting for almost 50% of its weight, yet it is a super-healthy food. No, that’s not an oxymoron, because there are good fats and bad fats, and almond is rich in good fats.
Approximately 90% of its fat content comes from mono and polyunsaturated fatty acids, both extremely good for the heart.
Our body, however, is unable to absorb about 10-15% of the fat content of almonds.
Carbohydrates
Carbs are not present in great amounts in almonds, which is good news. One ounce of almonds (28 grams) contains only six grams of carbohydrates. Most of the carbs content in almonds is fiber.
Almonds do not offer much sugar, and this too is good news, especially for diabetics and those with an increased risk to it. One ounce provides no more than 1.2 grams of sugar.
Because of their low glycemic index, almonds are not likely to cause a sharp increase in blood sugar levels, and so are suitable for people with diabetes.
Fiber
As shown by almonds nutritional facts chart, this nut is a good source of soluble as well as insoluble fiber. About 12.5% of almond’s weight is fiber. Eating one ounce of these nuts gives you 3.5 grams of fiber.
Apart from improving digestive health, fiber helps manage blood sugar levels by slowing the rate of absorption of carbohydrates.
Vitamins and Minerals
The almond is a good source of many vitamins and minerals, including:
- Vitamin E, essential for proper functioning of the immune system.
- Vitamin B2, crucial for the production and growth of red blood cells.
- Magnesium, important for bone health, blood pressure, and several other bodily processes.
- Manganese, needed for bone growth, reproduction, digestion, and immune system.
- Phosphorus, vital for bone and teeth health.
- Iron, an important component of hemoglobin.
This nut also offers zinc, potassium, calcium, and a few other vitamins (B1, B3, and B9) in decent amounts.
Plant Compounds
Almonds offer several beneficial plant compounds, including many powerful antioxidants:
- Resveratrol, considered good for the heart health and diabetes.
- Epicatechin, beneficial for the heart and brain.
- Kaempferol, linked with a reduced risk to cancer and chronic diseases.
- Quercetin, which has strong anti-inflammatory and anti-bacterial properties.
Many antioxidants present in the almond are concentrated in its skin. Therefore, don’t peel off the skin while eating. Otherwise, you’d miss out on many health benefits it provides.
Health Benefits
Almonds offer many health benefits, aiding weight loss, promoting heart health, reducing type 2 diabetes risk, and improving digestive health to name a few.
Weight Loss
Two things present in abundance in almonds are protein and fiber, and both promote a feeling of fullness and help limit the daily calorie intake.
Almonds and some other nuts are believed to give a slight boost to the metabolism, and the faster the metabolism works, the better it is for weight loss.
In a study, inclusion of 3 ounces of almonds on daily basis resulted in 62% more weight loss in those participants who were eating a low-calorie diet.
In another study, involving hundred overweight women, participants who ate nuts were able to lose more belly fat and weight than women who didn’t.
Heart Health
A number of studies show a link between nuts consumption and a reduced risk of heart disease.
Regular eating of nuts lowers LDL (the “bad”) cholesterol, a risk factor of heart disease.
Almonds also help in the management of cholesterol. Eating almonds helps increase the effects of cholesterol-reducing drugs.
According to one study, regular consumption of almonds lowers oxidized LDL by 14%. This is good news for your heart’s health, because oxidized LDL is a risk factor of heart disease.
Diabetes
Almonds are loaded with magnesium, a mineral that plays a vital role in blood sugar control.
Many studies show nuts, such as almonds, can help reduce blood sugar levels in type 2 diabetes patients.
Additionally, some studies have linked almonds with reduced oxidative stress and inflammation caused by diabetes. Reduction in oxidative stress and inflammation, in turn, reduces the risk of diabetes-related complications.
Digestive Health
The bacteria residing in the digestive tract help in the digestion process, apart from reducing the risk of several diseases. According to one study, regular consumption of almonds improves the balance of good bacteria in the intestines.
Adverse Effects
Most people tolerate almonds well. However, in some almonds may trigger an allergic reaction. When taken in huge quantities, they can cause kidney stones in individuals prone to developing them.
Bitter almonds are not recommended for consumption as they are poisonous.
Allergy
In hypersensitive people, almonds can trigger a mild to serious allergic reaction. Symptoms of almond allergy include, but are not restricted to, the following: runny nose, sneezing, skin rashes, swelling, tightness in chest, and difficulty breathing.
Consult a doctor immediately if the symptoms are severe.
Poisoning
There are sweet almonds, and then there are bitter or wild almonds. The former are edible and suitable for human consumption.
The latter, on the other hand, are inedible. Eating them in fact can be fatal, because they contain amygdalin, which is a toxic substance.
Kidney stones
Kidney stones can develop if the urine contains concentrated minerals, most of which are made of calcium oxalate.
Eating too many almonds can be harmful for those with an increased risk to kidney stones. This is so because almonds contain oxalates in high amounts and because our body readily absorbs these oxalates.
Filled with nutrients and rich in healthy fats, antioxidants, and fiber, almonds may reduce risk of heart disease, improve digestive health, and promote weight loss.
Include them in your daily diet and enjoy the multiple benefits they provide.