You may have heard that nuts are a great part of a well-rounded diet. However, not all nuts are created equal. According to the US Department of Agriculture (USDA), a growing number of Americans are including almonds in their diets. That doesn’t mean there isn’t room for growth, though. If you haven’t been eating almonds, you may be losing out on some significant health benefits.
5 Health Benefits of Almonds You’ll Love
1. They May Lower Your Cholesterol
When you have high levels of low-density lipoproteins (LDLs) in your blood, you have an increased risk of heart disease. According to multiple studies, eating almonds regularly can help reduce the amount of bad cholesterol in your blood. In one study, participants who allocated 20 percent of their caloric intake to almonds saw a decrease in their LDLs. In another study, those who ate 1½ ounces of almonds per day not only decreased their bad cholesterol, but they also maintained a healthy level of good cholesterol. While the phenomenon continues to be studied, researchers estimate that it can be attributed to almonds’ anti-inflammatory properties.
2. They May Help With Blood Sugar Control
If you’re living with diabetes, almonds might be the perfect snack for you. They’re low in carbohydrates while having a healthy helping of fat and fiber. This combination makes it unlikely for you to have a blood sugar spike after eating them. Additionally, they’re a good source of magnesium, which your body needs for multiple processes like managing your blood sugar level. It’s also important to note that up to half of the people who have been diagnosed with type 2 diabetes have a magnesium deficiency, so it could play a role in diabetes management.
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3. They May Lower Your Blood Pressure
Studies suggest that magnesium may help lower your blood pressure. It has also been shown that some people who have been diagnosed with high blood pressure are deficient in magnesium. Furthermore, almonds contain Vitamin E, potassium, and calcium, which can protect your heart from disease.
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4. They May Help to Strengthen Your Bones
Though the quantities aren’t as high as with dairy products, almonds still contain enough calcium and phosphorus that can to help keep your bones strong.
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5. They May Improve Your Gut Health
A healthy gut has been linked to good mental and physical health. According to recent studies, eating almonds can encourage your gut health. These studies suggest that almonds encourage the production of a short-chain fatty acid called butyrate. When present, butyrate acts as fuel for the lining of your colon and helps to keep it healthy.
How Many Almonds to Eat
The recommended serving for almonds is about ⅛ to ¼ cup. There’s a suggested limit because it’s easy to eat too many and consume too many calories. If you opt for the smaller portion, you’ll get 164 calories, 6 grams of carbohydrates–including 3.5 grams of fiber.
That portion also contains 6 grams of protein, 14 grams of fat, 18% of the DV of magnesium, 27% of the DV of manganese, and 48% of the DV of Vitamin E. You also get smaller portions of copper, Vitamin B2, and phosphorus.
With that said, almonds might not be right for everyone. If you have a nut allergy, it’s best to avoid almonds. Some symptoms of a tree nut allergy include nausea, vomiting, abdominal pain, diarrhea, difficulty swallowing, shortness of breath, itching of the mouth, throat, eyes, or skin, and nasal congestion. In rare circumstances, your throat may swell to completely cut off your airway in what is known as anaphylaxis.
Additionally, people who have kidney disease should stay away from almonds. That’s because nuts generally place more stress on the kidneys, which can make your condition worse. If you have any questions about whether or not almonds will be good for you, it’s best to talk to your doctor.
Great Ways to Add Almonds to Your Diet
It’s tempting to reach for the salted and sweetened almond options, but that’s not the healthiest. To get the most health benefits, it’s a good idea to eat fresh almonds or use them in healthy recipes. Here are some suggestions you’ll enjoy.
1. Cinnamon Roasted Almonds
Servings: 4
Ingredients
- 1 cup raw whole almonds
- ½ tablespoon agave
- ½ teaspoon ground cinnamon
- ⅛ teaspoon salt
- cooking spray or drizzle of Canola oil
Method:
- Preheat oven to 350 degrees.
- Place almonds in a mixing bowl. Drizzle agave or honey over the almonds. Use a spatula to stir and coat the almonds with agave.
- Mix in cinnamon and salt and stir with a spatula. Try to make sure the almonds are evenly coated.
- Spray a cookie sheet with cooking spray, or drizzle with canola oil (spread oil over pan with a paper towel). Spread almonds evenly on the pan.
- Bake for 10 minutes.
- While still warm, taste the almonds and add a sprinkle of cinnamon if desired. Let cool, and enjoy!
2. Cauliflower Salad With Almonds
Servings: 6
Ingredients
- 8 cups cauliflower florets
- 5 tablespoons extra-virgin olive oil, divided
- ½ teaspoon salt, divided
- ½ teaspoon ground pepper, divided
- 1 cup packed fresh parsley leaves
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- 3 cups arugula
- ⅓ cup sliced almonds, toasted
- ¼ cup crumbled feta
- 2 tablespoons sliced Kalamata olives
Method:
- Preheat oven to 425°F.
- Toss 8 cups of cauliflower, 1 tablespoon oil, and ¼ teaspoon each of salt and pepper in a large bowl. Spread in a single layer on a large rimmed baking sheet; roast until tender and browned in spots, 15 to 18 minutes. Let cool for 5 minutes.
- Meanwhile, place 1 cup parsley, 2 tablespoons lemon juice, 1 minced garlic clove, and the remaining ¼ cup oil and ¼ teaspoon each salt and pepper in a mini food processor. Process until mostly smooth. Transfer to the large bowl. Add the roasted cauliflower, 3 cups arugula, ⅓ cup almonds, ¼ cup feta, and 2 tablespoons olives; toss to coat.
3. Blueberry Almond Chia Pudding
Servings: 1
Ingredients
- ½ cup unsweetened almond milk or other nondairy milk beverage
- 2 tablespoons chia seeds
- 2 teaspoons pure maple syrup
- ⅛ teaspoon almond extract
- ½ cup fresh blueberries, divided
- 1 tablespoon toasted slivered almonds, divided
Method:
- Stir together almond milk (or other nondairy milk beverage), chia, maple syrup, and almond extract in a small bowl. Cover and refrigerate for at least 8 hours and up to 3 days.
- When ready to serve, stir the pudding well. Spoon about half the pudding into a serving glass (or bowl) and top with half the blueberries and almonds. Add the rest of the pudding and top with the remaining blueberries and almonds.
4. Almond Power Bar
Servings: 8
Ingredients
- 1 cup old-fashioned rolled oats
- ¼ cup slivered almonds
- ¼ cup sunflower seeds
- 1 tablespoon flaxseeds, preferably golden
- 1 tablespoon sesame seeds
- 1 cup unsweetened whole-grain puffed cereal
- ⅓ cup currants
- ⅓ cup chopped dried apricots
- ⅓ cup chopped golden raisins
- ¼ cup creamy almond butter
- ¼ cup turbinado sugar
- ¼ cup honey
- ½ teaspoon vanilla extract
- ⅛ teaspoon salt
Method:
- Preheat oven to 350 degrees F. Coat an 8-inch-square pan with cooking spray.
- Spread oats, almonds, sunflower seeds, flaxseeds, and sesame seeds on a large, rimmed baking sheet. Bake until the oats are lightly toasted and the nuts are fragrant, shaking the pan halfway through, about 10 minutes. Transfer to a large bowl. Add cereal, currants, apricots, and raisins; toss to combine.
- Combine almond butter, sugar, honey, vanilla, and salt in a small saucepan. Heat over medium-low, stirring frequently, until the mixture bubbles lightly, 2 to 5 minutes.
- Immediately pour the almond butter mixture over the dry ingredients and mix with a spoon or spatula until no dry spots remain. Transfer to the prepared pan. Lightly coat your hands with cooking spray and press the mixture down firmly to make an even layer (wait until the mixture cools slightly if necessary). Refrigerate until firm, about 30 minutes; cut into 8 bars.
5. Apple Cinnamon Quinoa Bowl
Servings: 1
Ingredients
- ¾ cup low-fat milk
- ⅔ cup diced apple, divided
- ¼ cup quinoa
- ¼ teaspoon ground cinnamon
- ⅛ teaspoon salt
- 4 teaspoons sliced almonds
- ½ teaspoon honey
Method:
- Combine milk, 1/3 cup apple, quinoa, cinnamon, and salt in a small saucepan. Bring to a boil. Cover and simmer on very low heat until the liquid is absorbed, about 12 minutes.
- Let stand for 5 minutes. Top with the remaining 1/3 cup apple, almonds, and honey.
