Almonds are one of the world’s most popular nuts. They make a great snack on their own or as a topping to a variety of dishes, salads and desserts.
You can also cream almonds with butter or oil to make your own natural almond butter or blend them with water to make almond milk. They can even be pulverized into almond flour – the perfect flour for low carb baking.
Almonds contain a good amount of heart-healthy fats, fiber, protein and a number of vitamins and minerals. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels.
Additionally, studies show that eating almonds can also reduce hunger and promote weight loss. Keep reading to find out how you can make the most of these amazing tree nuts to achieve your weight loss goals.
Are Almonds Keto Friendly?
Almonds are a good source of fiber and have a lower glycemic index than many other nuts, making them a good choice for people on low-carb diets, like the popular Keto diet.
Almonds also contain a decent amount of heart-healthy fats, which are recommended for people following the Keto diet. Most of the fat found in almonds is monounsaturated fat which is good for you and helps keep you feeling satiated to prevent hunger pangs in between meals.
How Many Carbs are in Almonds?
One ounce or 28 grams of almonds (about 24 whole almonds) contains 6.1 grams of carbs. Half an ounce (about 12 almonds) contains only 3 grams of carbs.If you’re following a strict low carb diet, like Keto, almonds make a great fit.
How Many Calories are in Almonds?
There are 164 calories in a 1-ounce (28 grams) serving of almonds. Because almonds contain a decent amount of fat, they are calorie-dense. If you’re following a calorie reduction plan, count out 24 almonds to ensure you don’t overindulge. You could also cut the serving size in half – as 12 almonds make a low-calorie snack containing only 82 calories.
|Serving: 1 ounce or 28 grams (about 24 unsalted almonds)|
|Total Fat: 14.2|
|Sodium: 0 milligrams|
|Total Carbohydrates: 6.1 grams|
|Dietary fiber: 3.5 grams|
|Sugar: 1.2 grams|
|Protein: 6 grams|
Rich in Nutrients
Almonds are an excellent source of vitamin E, which provides antioxidant benefits and immune support. The calcium in almonds helps strengthen bones and teeth, while the iron in almonds helps in hormone production. Almonds are also a rich source of manganese, which metabolizes carbohydrates, amino acids, and cholesterol. The magnesium in almonds helps boost energy, synthesize proteins, and supports bone formation.
Promotes Heart Health
A review of 29 studies conducted in 2016, confirmed that consuming 28 grams of nuts including almonds daily reduced the risk of heart disease. This may be due to their high content monounsaturated fat which lowers lipids as well as the fiber content. Consuming almonds may also help lower your cholesterol levels.
Rich in Antioxidants
Almonds are high in antioxidants, which protect your cells from oxidative damage from free radicals. The phytonutrients found in almonds, namely plant sterols and flavonoids, offer antioxidant benefits to prevent aging and disease. To get the most of these nutrients, consume almonds with the skins where most of the nutrients are found. Avoid purchasing blanched almonds that have their nutrient-rich skin removed.
Improved Blood Pressure
Magnesium deficiency is linked to high blood pressure; therefore, magnesium-rich nuts like almonds can help control blood pressure. If you’re deficient in magnesium, almonds may have a positive impact on blood pressure.
Lowers Unhealthy LDL Cholesterol
Eating a handful of almonds per day can reduce unhealthy LDL cholesterol levels. LDL cholesterol can also become oxidized, which can lead to heart disease. Snacking on almonds has been shown to significantly reduce oxidized LDL.
Almonds are generally safe in normal food amounts; however, they can cause allergic reactions in individuals prone to nut allergies.
Almonds are a tree nut, so individuals who are allergic to tree nuts should avoid consuming almonds. Some allergic reactions to nuts are so severe, simply coming into contact with almonds could cause serious symptoms, including death.
Roasted Almonds versus Raw Almonds: Which are Healthier?
Both raw and roasted nuts are good for you and offer the same health benefits. Although, roasted nuts have slightly more fat and calories per gram, the difference is negligible. One ounce (28 grams) of raw almonds contains 161 calories and 14 grams of fat, whereas the same amount of dry-roasted almonds contains 167 calories and 15 grams of fat. That’s a difference of 5 extra calories and 1 additional gram of fat in the roasted variety.
Whether you prefer your almonds raw or roasted, they can be a part of a healthy diet. You can even roast the almonds in the oven yourself for a few minutes, stirring periodically. Roasting your own almonds helps control the amount of added sodium and gives raw almonds a delicious, toasty flavor.
10 Great Uses for Almonds on Keto
Almonds can be added to your ketogenic diet in the following ways:
- Blend almonds together with butter to make homemade natural almond butter.
- Top your dishes with sliced almonds for a little added crunch.
- Add sliced almonds to your homemade energy balls and power bars.
- Add a tablespoon of almond butter to smoothies for a protein-packed breakfast.
- Top your salads with toasted sliced almonds for a nutty crunch.
- Top stir-fried vegetables with crushed almonds.
- Grind almonds into almond flour to use in low carb baking.
- Blend almonds with water to make your own almond milk.
- Add crushed almonds to cream sauces and curries for added richness.
- Top Greek yogurt with sliced almonds and low carb berries of choice.
Are Almonds Good for Weight Loss?
Almonds are low in carbs and high in protein and fiber. Studies show that eating almonds and other nuts can increase feelings of satiety which ultimately helps you consume fewer calories overall.
Although most nuts, including almonds, are high in calories, eating them doesn’t appear to cause weight gain. In fact, numerous studies suggest that nuts like almonds assist weight loss.
This is mainly due to the fact that almonds increase leptin, a hormone that reduces appetite. They also increase ghrelin, another hormone that also curbs hunger. So if you’re trying to lose weight, try snacking on some almonds to keep the hunger at bay.
Numerous studies support the hunger-suppressing effects of almonds. A month-long study involving 137 participants found that a daily 43 gram serving of almonds significantly reduced the participants’ hunger and the desire to eat.
Are Almonds Safe to Eat During Pregnancy?
Filled with protein, healthy fats, folate, vitamin E, magnesium and omega fatty acids, almonds are a wonderful nut for pregnant women to consume.
Almonds also contain nutrients that reduce hunger which can help the mother manage her weight throughout the course of the pregnancy to reduce the risk of Gestational (pregnancy-related) diabetes.
Are Almonds Safe for Diabetics?
Studies show that adequate intake of magnesium, a nutrient contained in almonds, is associated with a lower risk of developing diabetes.
In addition, high magnesium intake may offer significant improvements for metabolic syndrome, a condition associated with diabetes.
Is Almond Milk Healthier than Dairy Milk?
If you’re lactose intolerant or sensitive to dairy, almond milk makes a great alternative. Although almonds are naturally high in calories, almond milk is a low-calorie substitution for dairy milk.
It should be noted that unfortified almond milk contains less calcium and protein. Be sure to select a fortified variety if one is available in your local grocery store and choose the unsweetened version to avoid added sugar.