Almonds are nutrient-rich, low-carbohydrate fruits that can be cooked or eaten raw. Due to their high nutritional value, small size, crunchy texture, and unique taste, almonds are everyone’s favorite. But most of us do not use them in our daily diet for one reason or another. Almonds can be taken in several different ways. Almonds can be ground into almond meals, prepared into almond butter, or used to make almond milk. Along with other nutrients, almonds offer a high ratio of calories.
So, are almonds fattening?
Almonds are packed with calories. Any food offering a large number of calories can cause fat accumulation in the body. Almonds can also do the same if taken in excess. But if taken moderately, almonds help in weight loss. Almonds contain a high ratio of fiber that helps to promote weight loss by reducing appetite.
Read till the end and learn all the facts about Almonds!
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Table of Content
Are Almonds Fattening
Almonds are a calorie-rich dry fruit. Foods that are dense in calories, when eaten in excess, can lead to weight gain.
Can almonds make you gain weight? Almonds contain a considerable amount of fats in them. The fats in almonds, however, are mostly unsaturated fats, which are good fats, but they contain a high amount of calories. So, it can cause fattening.
Do almonds help weight loss? Besides being a caloric dense fruit, almonds are also high in fiber. This can help with weight loss. In addition to improving digestion, fiber keeps one from overindulging because it makes them feel full without overeating.
Whenever consumed in moderation, almonds can aid in weight loss rather than fattening.
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Almonds Nutritional Value
Almonds are rich in fat. The majority of the calories we get from almonds are derived from their fat content.
A 28.35-gram almond contains about 164 calories, making it high in calories.
The rest of the almond nutritional data are mentioned below:
| Nutrients | Amount of nutrients in 1 oz or 28.35 g of almonds | % DV |
| Carbohydrates | 6 grams3.5 g of dietary fibers1 g of sugar | 2% |
| Protein | 6 grams | 12% |
| Fats | 14.2 grams1.1 g of saturated fats3.5 g of polyunsaturated fats8.9 g of monounsaturated fats | 21% |
| Magnesium | 76.5 mg | 19% |
| Calcium | 76.3 mg | 7% |
| Iron | 1.1 mg | 6% |
| Potassium | 208 mg | 5% |
| Vitamins | 0 mg | 0% |
| Cholesterol | 0 mg | 0% |
Do Almonds Help in Weight Loss
Almonds can help with weight loss.
There are three main benefits of almonds for weight gain mentioned below:
- Almonds are rich in dietary fibers.
Fibers do not provide any nutrition, but they help regulate digestion and gut health. They reduce appetite and increase feelings of fullness.
The reduced appetite prevents a person from eating at random, which prevents too many calories from entering the body.
- Do almonds increase metabolism? Almonds contain healthy fats. Recent studies have shown that healthy fat after entering the body speeds up the body’s metabolism. Increased metabolism helps to burn body fat, reducing fat accumulation in the body.
- Almonds contain fewer carbohydrates and more protein in respect of daily % values of these two macronutrients.
Food rich in protein increases the body’s metabolism as well as reduces appetite. This can lead to weight loss.
However, almonds are a calorie-dense food, so they should be consumed in moderation. If they are consumed in excess, they can cause weight gain.
Are Almonds Good For Diabetics
The magnesium content of almonds is quite high.
People suffering from diabetes type-2 are at risk of losing magnesium. Studies have shown that people who consume enough magnesium in their diet are less likely to develop type 2 diabetes.
Do almonds raise blood sugar levels? Quite the opposite!
Almonds prevent hyperglycemia by lowering blood glucose levels. Although almonds contain high amounts of calories, they provide relatively less sugar.
Almonds contain most of their carbs as dietary fibers, not sugar, which makes them healthy for diabetics.
Diabetics are at a higher risk of cardiovascular diseases. Almonds contain monounsaturated fats that are beneficial to the heart. It can reduce the levels of LDL cholesterol (low-density lipoprotein cholesterol) in the blood, which otherwise could lead to a stroke after blocking the coronary arteries.
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How Many Almonds In A Day Are Good For You
Almonds contain a significant amount of calories and fat, so it is recommended to limit their consumption.
An average healthy individual should consume about 6 to 10 almonds per day.
Diabetics can consume even more almonds. This is because almonds are beneficial for diabetics’ heart health.
Benefits of Almonds
Are almonds healthy? The benefits of eating almonds every day are listed below:
Prevents Oxidation:
Almonds have a considerable amount of antioxidants like vitamin E in their brown skin.
Antioxidants prevent damage to cells due to oxidation by free radicals. Otherwise, this oxidation can lead to inflammation, aging, cardiovascular disorders, brain diseases, and many other chronic diseases that might even result in death.
Studies have shown that smokers who consumed 3 ounces of almonds a day noticed significant reductions in oxidative stress biomarkers after four weeks.
Sometimes, we use almonds after peeling them. It removes most of its antioxidants, thus reducing its ability to prevent oxidation.
Furthermore, vitamin E present in almonds also prevents the oxidative stress of the cells. This reduces the risk of chronic diseases like Alzheimer’s disease.
Reduces Weight:
The high fiber content of almonds can aid in the loss of weight.
How many fibers are there in almonds? The fiber content is about 3.5 grams in 1 oz of almonds. Fibers along with proteins present in almonds reduce appetite and make people feel full without overeating.
Maintain Cardiovascular Health:
Are almonds good for heart health? The magnesium present in almonds helps to control the blood sugar level as well as blood pressure in the body.
Magnesium plays an active role in lowering blood pressure. Thus, almonds prevent hypertension, which may lead to heart attack, strokes, and other chronic disorders.
Can almonds reduce cholesterol? Almonds lower the level of LDL cholesterol or bad cholesterol in the blood, which otherwise can result in atherosclerosis which further causes heart attack.
How to Add Almonds to Your Diet
You can easily make an almond diet by following any of the below-mentioned recipes.
Almond Milk:
- Soak almonds in a bowl of water overnight in the fridge.
- Blend these almonds after they have been peeled, along with some cold water, in a blender.
- If you wish to enhance the taste, you can add honey, caramel, cinnamon, vanilla extract, and other natural sweeteners.
Almond butter:
- You can make almond butter by toasting 3 to 4 cups of almonds in the oven for about 10 minutes.
- Let them cool, and then process the almonds in the food processor.
- Grind them continuously. You will first see almond flour in the grinder. As you continue to process them, you will notice that the texture of the ground almonds is creamy after about two to three minutes.
- Make it more appetizing by adding cinnamon or vanilla extract.
Almond Flour:
- Grind the almonds in a large blender to make almond flour.
- During grinding, take a break to ensure that the almonds are not converted into almond butter.
- Snacks: As a healthy snack, almonds are a good choice. Put the almonds in a salad made up of healthy fruits or vegetables and enjoy it with tea or coffee.
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Frequently Asked Questions (FAQs)
Can I get any side effects if I eat too many almonds?
If you consume too many almonds, you may gain weight, suffer gastrointestinal issues including bloating and diarrhea, kidney stones, allergic reactions, and suffer hemorrhage strokes.
Do almonds contain a lot of fat?
Yes, almonds are fat-rich dry fruit. Most of the calories we get from almonds come from their fat content. 1 ounce of almonds contains about 14.2 grams of fats, most of which are monounsaturated fats. Saturated fats account for 1.1 grams, polyunsaturated fats for 3.5 grams, and monounsaturated fats for 8.9 grams in these 14.2 grams of total fats.
Is almond milk healthier than regular milk?
Almond milk and ordinary milk both have upsides and downsides. Regular milk is more helpful at strengthening bones during youth than almond milk. Almond milk is great for people who prefer a vegan diet and want to consume fewer calories.
Take Away
Are almonds fattening? Almonds can be fattening if consumed regularly in excess. They contain a lot of calories, which can accumulate in the body, leading to weight gain.
Almonds if consumed in moderation help with weight loss. The high fiber content and considerable amounts of protein in almonds reduce appetite in a person.
Furthermore, the low sugar content and magnesium intake from almonds make them preferable for diabetics as well.
