Almonds are a crunchy and satisfying snack that come in many forms. Whether whole, sliced, roasted, blanched, or ground into butter or flour, almonds are a versatile ingredient that fits into everything from salads to snacks to desserts.
Not to mention there’s an abundance of research on the benefits of this tree nut for your heart, blood sugar, muscles, gut and more. If you’ve been avoiding the nut because of the fear of fat or calories, these facts about almonds will make you think again about including them in your diet.Â
Almond nutrition facts
One ounce of unsalted almonds has:
- 160 calories
- 6 grams protein
- 14 grams fat
- 6 grams carbohydrates
- 4 grams fiber (14% daily value (DV))
- 7 milligrams vitamin E (50% DV)
- 77 milligrams of magnesium (20% DV)
How many almonds to eat per day?
One serving of almonds is about 23 nuts.
Almond benefits
Almonds have been extensively studied for their role in several conditions, like heart disease, prediabetes and gut health. Whereas saturated fat has been shown to increase cholesterol, unsaturated fat has a positive effect on cholesterol and other cardiovascular markers. A recent review of the research states that eating almonds reduces LDL (bad) cholesterol and increases HDL (good) cholesterol, two factors that decrease the risk of heart disease.
As a protein-rich snack, almonds have also been studied for their role in diabetes and insulin resistance. A 2023 randomized controlled trial found that eating just 20 grams (a little less than one ounce) of almonds before each meal of the day may help improve glycemic control in adults with prediabetes and obesity. In the study, about ¼ of the participants reversed their prediabetes and resumed normal blood-sugar regulation.
Other research suggests the beneficial nature of almonds on the gut. A 2022 study in the American Journal of Clinical Nutrition showed that gut microbes break down almonds to produce butyrate, a microbiota product associated with several health benefits including relieving…
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