Crunchy, versatile, and nutrient-rich, almonds are more than just a snack. Packed with healthy fats, fibre, protein, vitamins, and minerals, these tree nuts have been linked to numerous health benefits — from heart health to weight management. Here’s a closer look at what makes almonds such a valuable addition to a balanced diet.

WHAT ARE ALMONDS?

Almonds are the edible seeds of the Prunus dulcis tree, native to the Middle East and South Asia. Although commonly referred to as nuts, almonds are technically seeds of the fruit of the almond tree.

There are two types of almonds

• Sweet almonds – commonly consumed and used in foods.

• Bitter almonds – used in oils and flavourings, but are toxic if eaten raw.

• Almonds are available in various forms, including raw, roasted, blanched, sliced, and as almond butter or almond flour.

NUTRITIONAL PROFILE OF ALMONDS

Almonds are known for their impressive nutrient content. A 1-ounce (28g) serving — about 23 almonds — contains approximately:

• 160–170 calories

• 6 grams of protein

• 14 grams of fat (mostly monounsaturated)

• 3.5 grams of fiber

• 1 gram of sugar

• Vitamin E (37% of the RDI)

• Magnesium, calcium, iron, and potassium

• Almonds are also rich in antioxidants, particularly polyphenols, concentrated in their brown skin.

HEALTH BENEFITS OF ALMONDS

Almonds support cardiovascular wellness by:

• Reducing LDL (bad) cholesterol

• Maintaining or slightly increasing HDL (good) cholesterol

• Improving blood vessel function

• Lowering levels of inflammation

• Their combination of unsaturated fats, antioxidants, magnesium, and plant sterols contributes to a lower risk of heart disease.

WEIGHT MANAGEMENT

• Despite being energy-dense, almonds can aid in weight control. Studies show:

• Almonds increase satiety and reduce hunger, thanks to their protein, fiber, and fat content.

• Not all calories from almonds are absorbed due to their rigid cell walls, meaning they provide fewer digestible calories than once thought.

BLOOD SUGAR CONTROL

Almonds may help

• Reduce post-meal blood glucose spikes when consumed with high-carb meals.

• Improve insulin sensitivity over time due to their low glycaemic index and magnesium content.

• This makes almonds a great snack option for individuals managing type 2 diabetes or prediabetes.

GUT HEALTH

• Almonds serve as prebiotics, feeding healthy gut bacteria. Research suggests they:

• Increase levels of beneficial microbes like Bifidobacteria and Lactobacillus

• Improve gut microbial diversity and activity

HOW TO INCLUDE ALMONDS IN YOUR DIET

Almonds are extremely versatile and can be enjoyed in many forms:

• Raw or roasted as a snack

• Chopped or slivered in oatmeal, salads, and baked goods

• Almond butter on toast, in smoothies, or as a dip

• Almond milk as a dairy alternative

• Almond flour in gluten-free baking

• Tip: Choose unsalted and unflavoured almonds to maximise health benefits. Soaking or lightly roasting them may improve digestibility.

ARE THERE ANY RISKS?

For most people, almonds are safe and beneficial. However:

• They are a common allergen, especially in children.

• Overconsumption can lead to excess calorie intake, especially in diets already rich in fats.

• People with kidney issues should monitor their intake due to almonds’ oxalate content.

• Moderation is key — 1 to 1.5 ounces per day is generally considered a healthy serving.

SUSTAINABILITY AND ENVIRONMENTAL IMPACT

Almonds require large amounts of water to grow, especially in drought-prone regions like California, which supplies over 80% of the world’s almonds. While they are nutritious, sustainable sourcing and mindful consumption are essential to reducing environmental impact.

Almonds are a highly nutritious, plant-based food that offers a wide range of health benefits — from protecting your heart to keeping you fuller for longer. Whether you’re eating them as a snack, using almond milk in your coffee, or baking with almond flour, these nutrient-dense seeds can play a valuable role in a balanced, healthy diet.

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