Almond Health Facts Make Them An All American Top Choice

Almond health facts clearly show their abundant healthy benefits! Almonds are high in fiber, antioxidants, and healthy fats. 

Almonds are incredibly healthy for you and your gut! Better yet, almonds are good for the economy. You can add almonds to your shop local mantra, because the United States is the largest producer of almonds worldwide (Leech, 2018). With a plethora of healthy benefits, almonds are high in fiber, antioxidants, and healthy fats. 

Almond Health Facts and Your Gut Health 

Almonds are a natural, whole food that can support your gut health. The benefits of almonds include:

Almonds are a Natural Antioxidant

Antioxidants keep our bodies from damage related to aging and stress. This includes reducing inflammation and the potential for cancer (Ames et al., 1993). Almonds are high in antioxidants including vitamin E, which protects our cells from damage. Vitamin E has been linked to a reduced risk of heart disease for women (Stampfer et al., 1993), prostate cancer among male smokers (Heinonen et al., 1998), reduction in colon cancer (Bostick et al., 1993), and slowing cognitive decline amongst the elderly (Morris et al., 2002).

In most of these studies, participants were taking an additional vitamin E supplement. This may be because many of us are low in vitamin E at a baseline level. But, almonds are one of the best ways to get your daily dose of vitamin E!

Almonds are rich in other antioxidants, including phytic acid. Phytic acid binds certain compounds to prevent them from being absorbed. 

Almond Health Facts | Reduced Cholesterol

Maybe it’s something about particular acids that prevent uptake of harmful compounds being absorbed into our bodies. Another gut healthy food I’ve posted about, kale, contains antioxidants which prevent compounds from being absorbed into our bloodstream. Kale, containing bile acid, has been shown to support maintaining healthy cholesterol levels. 

Perhaps it is unsurprising then, that almonds have also been found to both reduce cholesterol levels and potentially reduce risk for heart disease. In fact, a clinical randomized, controlled study examined 65 adults who were pre-diabetic (Wien, 2010). They split them into two groups, and asked one group to eat just 2 oz of almonds per day for 4 months (Wien, 2010). The results showed significantly decreased insulin levels as compared to the nut free control group (Wien et al., 2010).

Almonds have also been found to both reduce cholesterol levels and potentially reduce risk for heart disease.

Kait’s Cupboard

Doctors found similar results in another study examining individuals eating about 1.5 oz of almonds per day for 6 weeks (Berryman et al., 2015). Not only were good cholesterol levels increased and bad levels decreased, people also showed a significant reduction in belly fat (Berryman et al., 2015). This is a good thing, because belly fat has been linked to type II diabetes and heart disease (Fukuda et al., 2018). So, bring on the almonds!

A Calorie is not a Just a Calorie

You might think the reduction in belly fat has something to do with healthy eating and not necessarily almonds. Well, smart doctors were wondering the same thing. In a randomized controlled study, doctors had two groups of individuals, those assigned to snack on almonds and those who were given a muffin with identical calories. Those who ate almonds instead of the muffin showed significant reductions in cholesterol levels, particularly the “bad cholesterol” we all have to watch (Berryman et al., 2015).

Almond Health Facts | Stable Blood Sugar

Have you ever heard of someone being hangry? Or, maybe I am describing everyday after school with your kids. When your blood sugar drops it can affect your energy and mood. Almonds are a great way to control blood sugar, naturally. Almonds are high in Magnesium, and Magnesium can help regulate blood sugar (Guerrero-Romero & Rodríguez-Moran, 2011; Rodríguez-Moran & Guerrero-Romero, 2003).

Building up your body’s Magnesium levels may reduce insulin resistance and therefore your risk for type II diabetes (Mooren et al., 2011). In a double blinded placebo randomized controlled trial (think: Gold Standard Science) doctors concluded,

[A] need for an early optimization of Magnesium status to prevent insulin resistance and subsequently Type II diabetes.

Mooren et al., 2011

Given almonds high Magnesium levels, having a handful instead of a snack bar may help your hunger and your blood sugar.

Lose or Maintain Weight

Almonds are full of healthy fats, protein, and fiber. They can support weight loss or maintaining a healthy weight (Wien et al., 2003). In a clinical study, doctors gave two groups low calorie diets to support weight loss. One group received almond supplementation in their diet, while the other were able to self select complex carbohydrates. Both groups had equal levels of calories in the supplements.

Results showed that those people eating almonds lost more weight and kept it off longer

Summarized Wien et al., 2003

In another study of overweight women, doctors found similar results. Those women eating almonds lost more weight and more belly fat (Abazarfard et al., 2014). High in calories and nutrition, having a handful of almonds a day supports your gut health and may help you feel better and look better!

Stay Full Longer

Almonds are high in protein and fiber. They will keep you full longer per calorie consumed. Across studies, doctors have found that almonds can benefit your waistline. In one randomized clinical study, doctors found that snacking on almonds reduced appetite in participants and glucose levels (Tan & Mattes, 2013). In another study on the benefits of nuts overall, doctors found an inverse relationship between obesity and nuts (Jaceldo-Siegl et al., 2014). Translation: eating nuts helps maintain a healthy weight.

Choose Roasted Almonds Over Blanched Almonds

The primary component in almonds making them so good for you and your gut is found in the skin. The brown skin on almonds contains many of the antioxidants including phytic acid (Bolling et al., 2011; Garrido et al., 2008). So think before you buy the blanched almonds that have become popular in the deli! Choose roasted over blanched!

For Ideas to Eat Almonds Check Out the Recipe Index!

Are you nutty about almonds yet? Pun intended. For some ideas to incorporate them into your weekly rotation try making Roasted Vegetables with Almond Bean Dip and Drizzled Honey. This recipe includes baked Northern beans and roasted almonds, and is absolutely delicious! Try it tonight and use the left overs the next day to make light and fresh quesadillas you can pack for lunch or eat on the go.