Looking for a snack that’s both delicious and packed with health perks? The benefits of almonds are nothing short of amazing! Whether you’re aiming to lose weight, boost your heart health, or keep your blood sugar in check, almonds have got you covered. Dive in to discover why these tiny powerhouses should be your go-to snack!
Discover the Magic of Almonds: Your New Favorite Snack
When it comes to food that’s healthy, nuts and fruits are a pretty great alternative to the old faithful doughnut or muffin. Before we tell you some awesome health benefits of almonds, you may be surprised to learn they’re technically not nuts at all. Get this, they’re seeds! Almonds grow on trees and they are classified as tree nuts, even though they’re seeds.
It’s a little confusing but according to the Huffington Post, almonds are seeds of the almond fruit which kind of looks like a peach, especially because it’s fuzzy. When the almond fruit is ripe we remove the flesh and shell and then eat the kernel inside, and this is the almond that you know and love. For the sake of simplicity, we’ll probably keep calling them nuts, but you get the idea.
1. Nutritional Powerhouse: Almonds Are Packed with Goodness
If you don’t love ‘em already, you will after hearing these great health benefits of almonds. Almonds are full of benefits and are a great addition to your diet whether you’re trying to lose weight or not. They’re highly nutritious and are full of great stuff like healthy fats, vitamins, and minerals. According to Healthline, the USA is the world’s largest producer of almonds, so they’re very popular and really easy to add to your diet.
Just one 28-gram serving of almonds contains 3.5 grams of fiber, 6 grams of protein, and 14 grams of fat. Plus a decent amount of copper, vitamin E, vitamin B2, and phosphorus. That’s all packed into a single ounce serving!
2. Antioxidant Boost: Protect Your Cells with Almonds
Did someone say antioxidants? We just did! You probably hear that word a lot when it comes to your health, and for good reason. That’s the stuff that protects against damage to the molecules in your cells. Mayo Clinic reports that antioxidants can help fight off heart disease, cancer, and other things you don’t want happening to your body.
The best way to get the most out of the almond is to eat the ones that still have the brown layer of skin on them. That’s where the most powerful antioxidants are according to PubMed. You can easily buy blanched almonds (the ones without the skins), but if you’re trying to be healthy you’ll want the brown almonds with the skins. Fruits and veggies are also a great source of antioxidants, so why not add some variety?
3. Vitamin E Galore: Another Antioxidant Superstar
Pass the vitamin E, please. We mentioned this a bit earlier, but we need to elaborate because this particular vitamin has some great benefits. Vitamin E is another antioxidant, remember those? In particular, the family of fat-soluble antioxidants and almonds are one of the best sources in the world according to Nutrition Data.
Not only that but several studies cited on PubMed have said the more vitamin E you have in your diet, the more you lower your rate of heart disease, cancer, and Alzheimer’s disease.
4. Diabetes-Friendly: Almonds for Blood Sugar Control
Almonds are a popular choice for people with diabetes, and it makes sense because these nuts (or seeds) are low in carbs but high in healthy fats, protein, and fiber. The most important trait of the almond when it comes to diabetes is their remarkably high magnesium content. This is a mineral that helps control blood sugar (plus over 300 other bodily processes) reports PubMed.
The US National Library of Medicine reports several studies have shown people with type 2 diabetes are deficient in magnesium. People without diabetes also see a major reduction in insulin resistance when supplementing with magnesium. All the more reason to stock up on almonds!
5. Weight Loss Ally: Almonds to Curb Overeating
No more overeating. Almonds are a great choice for those who are struggling with weight loss. Medical News Today reports that almonds are lower in carbohydrates and high in protein and fiber, meaning that you’ll feel fuller for longer. (No more snacking when you shouldn’t be)!
The more you feel full, the less you’ll feel hungry, and that means fewer calories consumed in a day. However, Healthy Eating recommends you limit your serving size if you’re trying to lose weight. They do help keep you full, but they’re also naturally high in calories. Try keeping your snack size to one ounce, or about 23 nuts. Almonds can be a great snack if you have a weight loss goal in mind.
6. Cholesterol Buster: Lower LDL with Almonds
Almonds can help you lower that bad cholesterol. As we get older, cholesterol is something that we should always keep an eye on. Bad cholesterol is a risk factor for heart disease, and adding almonds can lower that risk. But how? Well, bad cholesterol is measured in the blood by something called LDL levels. The higher these levels are, the higher the risk for heart disease and you guessed it, almonds can effectively lower those LDL levels in your blood according to Healthline.
Researchers at the University of Toronto found that a 2.5-ounce snack of almonds does a better job at lowering these LDL levels than a whole wheat muffin! All it takes is eating one or two handfuls of almonds per day. Simple!
7. Digestive Health: Prebiotics in Almonds for Gut Wellness
Not only do almonds taste good, but they are high in fiber which gives them prebiotic properties, which is great for your digestive health overall. Prebiotics promote good bacteria in your stomach and will help you maintain a healthy balance. While research is promising when it comes to prebiotics, more research is needed. You can still maintain a healthy digestive system with a normal healthy diet, but so far, it seems adding almonds doesn’t hurt.
8. Raw or Roasted? How to Get the Most Nutrients
To cook them, or not to cook them… that is the question. You can get almonds in all sorts of ways: raw, roasted, sliced, candied. You probably guessed it but unfortunately, candied are not a healthy option and should be avoided if you’re trying to stick to a healthy diet, although they are pretty yummy when added to sweets, just sayin’.
So which is better, raw or roasted? Well, that’s a tough one. Healthy Eating reports they both pack a high dose of nutrients and minerals, although raw does seem to have more naturally occurring beneficial fats, which can be lost when you’re roasting them. So raw is probably the best way to get the most out of these babies, but there’s no reason you can’t switch it up and roast ‘em once in a while, too!
9. Gallstone Prevention: How Almonds Can Help
They can help prevent gallstones. Hopefully, you’ve never had gallstones in your life, because they hurt! Gallstones are formed in the gallbladder; the stones are solid particles ranging in size from a grain of sand to a golf ball. They can form when we neglect our healthy diet by eating high-fat, high-cholesterol meals. Ahem…step away from the french fries.
There’s really no cure for gallstones, and in some cases, surgery is needed to get rid of them. However, you can stick to a healthy diet and reduce your risk of these pesky things from forming. WHFoods talks about a study done over 20 years that involved over 80,000 women. In this study, they found women who eat one ounce of nuts (almonds), peanuts, or peanut butter each week have a 25% lower risk of developing gallstones. Another great reason to grab a handful of almonds for your afternoon pick-me-up.
Easy Snack Ideas: Incorporate Almonds into Your Diet
Now that you know all the benefits almonds have to offer, we have some inspiration on how you can incorporate them into your diet! Here are a few quick snack ideas to help you stick to that healthy diet and enjoy all the benefits of almonds:
- If you’re a fan of yogurt, almonds are a great addition! Try chopping some almonds and adding some dried fruit to boost the healthy impact.
- Sliced almonds can also be added to any veggie saute or curry for added texture and fiber!
- If you’re someone that’s on the go, smoothies are a great breakfast alternative so you don’t miss a meal! Adding almond butter to any shake will give your protein count a boost and add some great flavor.
- Craving something crunchy? Almonds and apple slices are a match made in heaven and will satisfy just as much, if not more, than that unhealthy bag of chips.
And that’s it! What did you think of our list? Did we miss one of the major benefits of almonds? Which one of our snack ideas did you like the best? Are you someone who’s loved almonds all along and have some great go-to snack ideas? Why not share them with the world so we can all reap the benefits in the comments below!
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