Pile of almonds
Almonds, a beloved tree nut with roots tracing back to the Mediterranean, are more than just a tasty snack. Originating in this region and cultivated as far back as 3000 BC, almonds even hold a place in ancient history, mentioned in the Bible as a prized gift. What we eat is actually the seed of the almond fruit, a drupe where the outer layers aren’t typically consumed. Interestingly, after harvesting the almond seed, the shells and hulls find a second life as livestock feed and bedding. But let’s delve into why a Serving Of Almonds is such a nutritional treasure and how it can benefit your health.
The Nutritional Breakdown of a Serving of Almonds
When we talk about a serving of almonds, we’re referring to a convenient one-ounce portion, which translates to about 23 individual almonds or a quarter cup. Don’t let their calorie density fool you – almonds are packed with nutrients. While a single serving contains approximately 165 calories, it’s the kind of calories that matter. You’ll find 6 grams of protein, 14 grams of fat (mostly heart-healthy monounsaturated fats at 80%, along with 15% polyunsaturated and just 5% saturated), 6 grams of carbohydrates, and a significant 3 grams of fiber in that ounce. This impressive nutritional profile is what positions a serving of almonds as a true nutritional powerhouse.
Health Benefits Linked to a Serving of Almonds
Regularly including a serving of almonds in your diet can bring a wealth of health advantages. Research suggests a strong link between almond consumption and reduced heart disease risk. This is attributed to almonds’ ability to help lower both total and LDL (“bad”) cholesterol levels, while also providing anti-inflammatory and antioxidant effects. The plant sterols naturally present in almonds can interfere with cholesterol absorption, and their high monounsaturated fat content is known to improve lipid profiles, especially when almonds replace less healthy saturated fats and refined carbohydrates in your diet. Furthermore, almonds are a source of phytonutrients that nourish beneficial gut bacteria, contributing to a healthy microbiome.
Clinical trials have consistently shown that nut intake, in general, can have positive impacts such as reducing inflammation, promoting healthy blood vessel function, and improving insulin sensitivity. [1] It’s also noteworthy that despite their calorie content, studies haven’t linked nut consumption to weight gain. In fact, almonds and other nuts are often associated with less weight gain and a lower risk of obesity. This could be because the combination of healthy fats and fiber in a serving of almonds promotes satiety and helps you feel fuller for longer. [1]
While large-scale studies specifically on almond intake are still developing, numerous smaller controlled trials highlight the benefits of almonds. Observational studies focusing on general nut consumption have revealed a significantly lower risk of heart disease in individuals who eat nuts at least four times per week. [2] Randomized controlled trials further support these findings, showing that diets enriched with nuts, including almonds, consistently lead to reductions in total and LDL cholesterol levels.
Epidemiological research, like a large study involving health professionals, found that consuming tree nuts, including almonds, two or more times a week was linked to a 13% lower risk of total cardiovascular disease and a 15% lower risk of coronary heart disease. [1] Another study of Swedish adults demonstrated that eating nuts 1-2 times a week was associated with a 12% reduced risk of atrial fibrillation (an irregular heart rhythm), and an even greater 18% reduction when consumed 3 or more times a week, compared to those who didn’t eat nuts. [4] Additionally, a 20% reduced risk of heart failure was observed in those eating nuts 1-2 times a week compared to non-nut eaters.
Meta-analyses, which combine data from multiple studies, have reinforced the link between higher nut intake and reduced risks of cardiovascular disease, cancer overall, and mortality from all causes. While findings on diabetes, respiratory disease, stroke, and infections are still being explored, the evidence overwhelmingly points towards the health-protective qualities of nuts, including almonds. [5-8]
Recognizing the growing body of scientific evidence supporting the heart-health benefits of nuts, the U.S. Food and Drug Administration (FDA) in 2003 authorized food manufacturers to include a health claim on labels. This claim states that consuming 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. [9]
Incorporating a Serving of Almonds into Your Daily Routine
almonds in their shells
Almonds are incredibly versatile and available in various forms to suit your preferences. You can find them raw, blanched, dry-roasted, and oil-roasted, as well as whole, sliced, chopped, or slivered. While plain or salted almonds are most common, you can also explore flavored options like honey-roasted, BBQ, chili, or chocolate-covered. However, be mindful that these flavored varieties can add extra calories, sodium, and sugar. Nutritionally, raw and dry-roasted almonds are quite similar. For optimal freshness, store almonds in a cool, dark, and dry place. Refrigeration below 40°F can extend their shelf life to approximately two years.
Beyond whole almonds, almond milk, almond butter, and almond flour offer diverse ways to enjoy their benefits:
- Almond Milk: This dairy-free alternative is naturally cholesterol and lactose-free, making it a great choice for those with dietary restrictions. It’s produced by grinding almonds with water and then straining out the pulp. Often, almond milk is fortified with calcium and vitamins A and D. Opt for unsweetened varieties to avoid added sugars, and always check the nutrition label.
- Almond Butter: Similar in texture to peanut butter, almond butter is a delicious and allergy-friendly alternative. While typically pricier than peanut butter, you can also easily make your own almond butter at home by blending dry-roasted almonds in a food processor until smooth. Experiment with adding spices like cinnamon or vanilla for unique flavors. Homemade almond butter can be stored in the refrigerator for up to 2-3 weeks.
- Almond Flour or Almond Meal: Made from finely ground almonds, this gluten-free flour alternative is lower in carbohydrates than wheat flour and adds a boost of nutrients. Blanched almond flour, with the skins removed, offers a finer texture. Keep in mind that almond flour contains more moisture than all-purpose flour, so adjustments might be needed in baking recipes. Store almond flour in an airtight container in the refrigerator for up to 6-9 months, or freeze for longer storage.
Simple Ways to Enjoy a Serving of Almonds
Integrating a serving of almonds into your diet is easy and delicious:
- Sprinkle chopped or slivered unsalted almonds on your morning cereal, yogurt, salads, or baked goods.
- Spread almond butter on apple slices or whole-grain toast for a satisfying snack.
- Enhance your oatmeal by stirring in a tablespoon of almond butter after cooking for a richer flavor.
- Swap less healthy snacks like chips or pretzels for a crunchy and nutritious serving of almonds.
- Use almond flour in your baking or as a gluten-free breading for fish or chicken.
Explore countless recipes and serving suggestions online for more creative ways to incorporate almonds into your meals and snacks.
Did You Know? Fun Facts About Almonds
- California leads the world in almond production, supplying 80% of the global almond market.
- Almond trees rely entirely on honeybees and wild bees for pollination to produce their almond fruits.
- Almond milk and almond butter have experienced the most significant growth in consumer demand among almond products. Almond milk sales surged by 250% between 2011 and 2015, and almond butter production has tripled since 2011. [10]
Related Resources
Nuts for the Heart
References
[1] Sabaté, J., et al. (2010). Nut consumption and body weight. American Journal of Clinical Nutrition, 92(3), 502-527.
[2] Estruch, R., et al. (2018). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. New England Journal of Medicine, 378(25), e34.
[3] Kris-Etherton, P. M., et al. (2008). Nuts and heart health: a scientific statement from the American Heart Association. Circulation, 118(25), 2847-2858.
[4] Larsson, S. C., et al. (2016). Nut consumption and incidence of seven cardiovascular diseases. Journal of the American College of Cardiology, 68(6), 587-594.
[5] Grosso, G., et al. (2015). Nut consumption and risk of cardiovascular disease, cancer and mortality: a systematic review and meta-analysis. International Journal of Epidemiology, 44(2), 520-532.
[6] Aune, D., et al. (2016). Nut consumption and risk of cardiovascular disease, total cancer, all-cause mortality, and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies. BMC Medicine, 14(1), 207.
[7] Schwingshackl, L., et al. (2017). Food groups and risk of type 2 diabetes mellitus: a systematic review and meta-analysis of prospective studies. European Journal of Epidemiology, 32(5), 363-375.
[8] Jannasch, F., et al. (2017). Nut consumption and risk of cancer, cardiovascular disease, and all-cause mortality: a systematic review and meta-analysis. Advances in Nutrition, 8(4), 581-593.
[9] U.S. Food and Drug Administration. (2003). Qualified health claim petition: nuts and coronary heart disease.
[10] Grand View Research. (2016). Almond milk market analysis by type (sweetened, unsweetened), by distribution channel (supermarkets & hypermarkets, online stores), by region, and segment forecasts, 2014 – 2025.
