Why Eating Almonds is Healthy

Nuts are a crunchy and satisfying snack that’s also healthy – as long as you eat them in moderation. Nuts have significant health advantages compared to other crunchy snack options such as potato chips and corn chips, which are mostly empty calories with little nutritional value. One nut, in particular, stands out from the rest in terms of its taste and health benefits. It’s the almond – and it’s a good nut to have around when you need something crunchy to satisfy your cravings. What are the benefits of eating almonds every day?

The Benefits of Eating Almonds Every Day

Eating a small handful of almonds is good medicine. Even though almonds are high in calories, studies show that people who eat nuts regularly are less likely to gain weight – compared to those who don’t. This may be because the monounsaturated fats and fiber in almonds and other nuts suppress the appetite and reduce cravings for potato chips and other high carb foods. With 160 calories per twenty-two almonds, they’re not low calorie – so moderation is key.

The Heart Healthy Benefits of Eating Almonds

Almonds are heart-healthy for a variety of reasons. They’re a rich source of monounsaturated fats which help to lower LDL cholesterol levels, and raise HDL levels (the good cholesterol). They also have decent amounts of heart friendly, soluble fiber. In addition, almonds are rich in vitamin E – an antioxidant vitamin that helps to reduce plaque formation in the arteries of the heart by blocking oxidation of LDL cholesterol. Almonds are a good snack choice for anyone concerned about their risk for heart disease.

More Heart Healthy Benefits of Eating Almonds Every Day

Eating a serving of almonds each day may help to lower blood pressure. Almonds are a good source of calcium, potassium, and magnesium – three minerals that help to regulate blood pressure. Diabetics can also benefit from eating almonds every day too. Almonds help to suppress the glucose and insulin spikes that diabetics get after eating a high carb meal.

The Bottom Line?

There are some compelling benefits of eating almonds every day – but don’t go overboard. Almonds are not a low calorie food. Stick to twenty-two almonds a day and offset the 160 calories by eating less of something else.

References:

Obesity (Silver Spring). 2007 Jan;15(1):107-16.

World’s Healthiest Foods website.