Almonds

Almonds

 

Almonds

 

Almonds are tree nuts, packed with various beneficial vitamins and minerals. Nutritional facts of almonds per serving (28 grams):

 

Calories

161

Fat

14 grams

Protein 

6 grams

Carbs

6 grams

Fiber

3.5 grams

Vitamin E

37% of RDI

Magnesium

19% of RDI

 

A number of small studies found that consumption of an almond-rich diet can lead to a decrease in the levels of LDL cholesterol, total cholesterol, and oxidized LDL cholesterol, all of which are harmful to heart health. According to a larger study that included five other studies, it was concluded that the evidence is insufficient to suggest that almonds undoubtedly improve cholesterol. Almonds, when consumed as a part of a low-calorie diet may enhance weight loss and also lower blood pressure in overweight and obese people. 

Meal taken with 1 serving (28 grams) almonds may help lower the rise in blood sugar that happens after a meal. Also, it is shown to reduce inflammation in people with type 2 diabetes.  Moreover, it may also increase good bacteria in the gut by supporting their growth. 

 

Health benefits of Almonds:

 

  1. Rich in Healthy Fats: Almonds are a rich source of monounsaturated and polyunsaturated fats, which can help to lower cholesterol levels and reduce the risk of heart disease.

  2. High in Fiber: Almonds are a good source of fiber, which can aid digestion, regulate blood sugar levels and reduce the risk of heart disease.

  3. Good source of Protein: Almonds are a good source of plant-based protein, which can help to build and repair muscle tissue, and support a healthy immune system.

  4. Antioxidant Properties: Almonds are rich in antioxidants, including vitamin E, which can help to protect cells from oxidative damage and lower the risk of chronic diseases.

  5. Supports Bone Health: Almonds are a good source of calcium, magnesium, and phosphorus, all of which are essential for strong bones and teeth.

  6. Lowers Cholesterol: The healthy fats and fiber in almonds can help to lower cholesterol levels and reduce the risk of heart disease.

  7. May regulate blood sugar: Almonds contain healthy fats, fiber, and protein, which can help to regulate blood sugar levels and reduce the risk of type 2 diabetes.

  8. Convenient Snack: Almonds are a convenient, healthy snack that can be eaten on their own or added to other dishes, making them a great option for people on the go.

 

Potential downsides of Almonds:

 

  1. Allergies: Some people may be allergic to almonds and may experience symptoms such as skin rashes, itching, or difficulty breathing.

  2. High in Calories: Almonds are high in calories and fat, which can contribute to weight gain if consumed in excess.

  3. Digestive Issues: Some people may experience digestive issues, such as bloating, gas, or diarrhea, when consuming large amounts of almonds, particularly if they have a sensitive gut.

  4. Oxalate Content: Almonds contain oxalates, which can contribute to the formation of kidney stones in some people.

  5. Interactions with Medications: Almonds contain compounds that can interact with certain medications, including blood thinners and heart medication. It is important to talk to your doctor before consuming large amounts of almonds if you take any prescription medications.

  6. Importance of Soaking: Soaking almonds before consuming them can help to remove any harmful substances and improve their digestibility.

  7. Mold Contamination: Almonds can be contaminated with mold, which can cause serious health problems, particularly for people with weakened immune systems. It is important to purchase almonds from a reputable source and store them properly to minimize the risk of mold contamination.

 

 

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