The health benefits of almonds

Nutritional benefits of almonds

A 30g serving of almonds contains:

• 184kcal / 760KJ
• 6.3g protein
• 16.7g fat
• 11.5g mono-unsaturated fat
• 3.1g poly-unsaturated fat
• 2.1g carbohydrates
• 2.2g fibre
• 72mg calcium
• 81mg magnesium
• 7.19mg vitamin E
• 14mcg folate

Although almonds are a high-fat food, much of this is in the form of mono-unsaturated fat, which helps to protect the heart by maintaining levels of high density-lipoprotein (HDL) cholesterol versus the low density-lipoprotein (LDL) cholesterol, which is often referred to as ‘bad’ cholesterol.

Top 5 health benefits of almonds

1. May help with weight loss

Research by the British Journal of Nutrition found that consuming nuts as part of a healthy diet, around 55g a day, is not only beneficial for reducing the risk of heart disease but also has limited risk of weight gain. A study from 2013 also concluded that almonds, when consumed as a snack, help to reduce hunger and don’t increase the risk of weight gain. This is, in part, because nuts contain a number of nutrients that we find difficult to access – this means we are unable to digest as much as 10-15 per cent of their calories.

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2. May help reduce the risk of heart disease

Almonds are rich in nutrients that help protect the heart, including unsaturated fatty acids, phytosterols, magnesium, vitamin E, copper and manganese. Two research studies in 2012 and 2014 found that including almonds in your diet may reduce the risk of heart disease, specifically in overweight individuals. Further research has shown that almond consumption helps to reduce LDL cholesterol which may, in turn, help to reduce the risk of heart disease.

3. May support blood sugar management

A 2017 study in India on patients with type 2 diabetes found that including almonds as part of a balanced diet had multiple benefits on both blood sugar levels and cardiovascular risk factors. A further study in China also demonstrated that regular almond consumption resulted in lower levels of fasting insulin and fasting glucose, so it would appear that including almonds as part of a healthy diet may be beneficial for those with diabetes. That said, always check with your doctor before making any changes to your diet, especially if you are on prescribed medication.

In addition to this, almonds are a great source of magnesium, which is known to be important for blood sugar control.

4. May support the brain

Almonds are a good source of nutrients that are important for brain health, including vitamin E, folate and unsaturated fatty acids, as well as l-carnitine which is known for its neuroprotective benefits.

More human trials are required but animal studies have shown that almond consumption may well boost memory.

5. May support gut health

It would appear that consuming almonds may be good for the gut. A 2016 study found that consuming moderate amounts of almonds or almond butter not only improved diet quality in both adults and children, but also altered the composition of the gut microbiome, possibly, in part, due to their high fibre content.

Are almonds safe for everyone?

People with an allergy to tree nuts should avoid almonds. Allergy symptoms normally develop within minutes, and you should see your GP if you experience an adverse reaction. However, if this develops into a severe reaction, known as anaphylaxis, it is a medical emergency and immediate help should be sought.

Young children, some older people and those with a problem swallowing should avoid whole nuts due to the risk of choking.

Visit the NHS website to read more about allergies.

Overall, are almonds good for you?

Almonds are rich in nutrients that are important for brain and heart health. They have also been shown to positively alter the gut microbiome and may be beneficial for those with diabetes when eaten as part of a healthy, balanced diet. A serving of around 55g a day may also aid weight management by helping to reduce hunger. Overall, almonds make a good food choice as part of a healthy diet, though they should be avoided by anyone with a nut allergy.

Healthy ways to cook with almonds…

Trout with almond & red peppers
Savoy cabbage with almonds
Wholewheat pasta with broccoli & almonds
Warm cauliflower salad
Creamy veggie korma
Chicken biryani bake
Crunchy bulgur salad
Pomegranate chicken with almond couscous

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

Kerry Torrens is a qualified nutritionist (MBANT) with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the past 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.