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How Many Almonds To Eat Per Day?

January 20, 2021 2 Comments

By the end of this post you will know:

  • The numerous benefits that come from eating Almonds

  • How to eat Almonds 

  • What will happen to your body if you eat almonds every single day

  • Potential downsides of eating too many almonds

So, what are the golden number and the answer to this question? Well, it is between 20 and 23 almonds, or to put it simpler a 1-ounce to a 1.5-ounce serving. That may sound like a lot, but trust me, as you will see, there are many good reasons to start including this amount of almonds in your diet today and on a daily basis.

Almonds are one of the healthiest tree nuts available for consumption. Full of nutrients and minerals, they are packed and full of healthy benefits. Nowadays, it is difficult to find a healthy eating tips blog or weight loss post that doesn’t include nuts, and in particular, almonds somewhere. If you are interested in incorporating almonds into your diet and want to know how best to get the full benefit of these healthy food superheroes, then you’ve come to the right place.

almonds

Benefits of Eating Almonds

As one of the most popular nuts in the world, many people already eat a reasonable number of almonds. However, if you need more of an incentive to snack on them, take a look at some of the amazing benefits of eating almonds.

They Are a Nutritional Powerhouse - If you like facts and figures, you may be impressed to learn that 1-ounce of almonds contains 6 grams of protein, 3.5 grams of fibre, 14 grams of fat (of which 9 are monounsaturated) and magnesium (20% of RDI), manganese (32% of RDI) and Vitamin E (37% of RDI).

Additionally, they also contain a reasonable amount of phosphorus, vitamin B2 and copper. When you consider that all those nutrients are included in what amounts to 161 calories.

Almonds Can Help Manage Blood Sugar - Almonds are recommended for anyone who suffers from diabetes because they are a healthy snack that is high in fibre, protein and good fats and low in carbohydrates. They also contain magnesium. A 1 ounce serving of almonds contains 75mg of magnesium, which works out at about a quarter of the daily recommended amount of 310 to 420 mg.

Magnesium is important if you suffer from diabetes because it is often one of the minerals that many people with the type 2 form of the disease is deficient in. Magnesium is involved in over 300 different processes, including the control of blood sugar. When you correct this deficiency, therefore, it improves insulin function and decreases levels of blood sugar.

Reduces Hunger - Given that almonds are high in fibre and protein, but low in carbs, they are also the perfect addition to your diet if you are looking to keep hunger at bay. Fibre and protein are the components needed to give you the feeling of fullness you need when you are trying to reduce your calorie intake.

Which Type of Almond is Best?

So, you’re sold on the benefits of eating almonds and looking to incorporate them into your diet. The only problem is, there are a variety of different options when you want to start eating them. So what are the best options? You may be tempted to go for the salted almonds, because they are tastier or the coated in honey ons, however, these options should be chosen depending on your circumstances and depends on when you want to eat them.

So if you keep track of your diabetes levels then the best you can go to is the raw almonds or the roasted unsalted ones. Soaking the raw almonds will also provide more benefits because the peel of the almond contains tannin. Why is this important? Well, tannin inhibits the body’s absorption of nutrients, so if you want to get more of the health benefits of those nutrients we discussed earlier found in almonds, it is best to choose soaked as this gets rid of the peel. Or you can order just the Blanched raw ones.

If you like to get the benefits and don’t have blood pressure issues or diabetes then you can go for the salted roasted ones and the smoked ones or the BBQ ones. The flavour and saltiness can actually make this snack much more exciting to you so you can keep your daily amount on track. If you like the sweet snacks then the honey almonds are definitely better than any chocolate bar from the supermarket. Oh and we also have new honey flavours also to make this much more exciting for you.

To check our collection of almonds flavours Click Here

 

What Will Happen to Your Body If You Eat Almonds Every Day?

We’ve discussed the benefits of eating almonds every day, but know only too well that this is not enough of a convincer. You want to know what will, potentially, happen to your body if you incorporate these nuts into your everyday diet.

For one thing, you will feel less hungry if you snack on almonds rather than other less wholesome snacks, because they are rich in healthy fats, protein and fibre, but low in carbohydrates.

You may be better able to manage your blood sugar levels and keep your cholesterol under control. 

The bottom line is that as long as it is part of a healthy and balanced diet, adding almonds to your diet will help you to feel better, be more active and will be another line of defence against health issues and illnesses.

Downsides of Eating Too Many Almonds Every Day

In the interest of showing a balanced view, we wanted to briefly discuss and warn of some of the potential downsides that can come from eating too many almonds every day.

One particular downside is unwanted weight gain. The reason why you are only recommended to eat 1-ounce of almonds a day is that they are so high in fat and calories. That is only, however, if you don’t take them into account when planning the rest of your food intake for the day. It is still worth bearing in mind.

If you are on certain medications, you need to also be cautious when eating a lot of almonds, because they are high in manganese. This is generally a good thing, as it helps your body to function properly. However, if your diet is already rich in manganese, the presence of this nutrient in your blood could trigger interactions with medications such as some antibiotics, blood pressure treatment, laxatives, antacids and certain antipsychotic drugs.

One of the major benefits of almonds is its vitamin E content. However, if you eat too many and overdose on vitamin E there are some undesirable side effects such as flatulence, diarrhoea, headaches, blurred vision and lethargy.

 




2 Responses

Paul
Paul

April 01, 2022

This article was great. Well written. If you are looking for a simple answer, it’s listed at the very top. That means I don’t have to search for the answer by reading the entire article.

However you also made it interesting enough to read the entire article.

It was also short and to the point..with lots of valuable information

Shana Beard
Shana Beard

November 03, 2021

Thank you for this post, I was diagnosed as a pre diabetic here a while back, although I beat it and now it’s slowly creeping back up with me. I’m going to start eating healthier and including almonds in my new way of eating life style, I don’t like to call it a diet, because I don’t want to be forever on a diet

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