Replacing snack foods with almonds or other tree nuts can significantly increase nutrient intake. A study has revealed adults and children replacing all their snacks with almonds increased their intake of good fats, protein, fiber and magnesium. The study participants also consumed less empty calories, saturated fats, and carbohydrates.
Almonds are an excellent source of fats, protein, fiber and antioxidants. The antioxidants in almonds are found mostly in the skin, so blanched almonds wouldn’t be the healthiest choice.
Nutrients per 100g raw almonds
|Nutrient||Amount||% Daily Value*|
|How many calories in almonds?||579||29%|
|How much protein in almonds?||21.2g||42%|
|How many carbs in almonds?||21.6g||7%|
|How much fat in almonds?||49.9g||77%|
|How much fiber in almonds?||12.5g||50%|
|How much calcium in almonds?||269mg||21%|
|How much magnesium in almonds?||270mg||64%|
|How much riboflavin in almonds?||1.1mg||88%|
|How much niacin in almonds?||3.6mg||23%|
|How much phosphorous in almonds?||481mg||38%|
|How much iron in almonds?||3.7mg||21%|
|How much vitamin E in almonds?||25.6mg||171%|
|How much potassium in almonds?||733mg||16%|
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Almonds health benefits
1. Almonds and diabetes
Research has shown that eating almonds can help type 2 diabetes patients maintain their blood glucose levels.
One study showed that eating 1 ounce of almonds immediately before a high-starch meal resulted in a 30% reduction in post-meal glucose levels for type 2 diabetes patients, in comparison to a 7% reduction for non-diabetics.
In another study, 137 people who had an elevated risk of diabetes were randomly assigned to eat 43g of almonds a day or no almonds for 4 weeks. People who ate the almonds felt less hungry and they had lower postprandial blood glucose levels.
Studies have also showed an inverse relationship between regular nut consumption and diabetes.