A handful of almonds is a source of easy protein (six grams per serving!). But to get the full benefits, make sure you chew them well. The more you chew, the smaller the almond particles are and the more easily your body absorbs them, according to a panel discussion at the 2013 Institute of Food Technologists Annual Meeting & Food Expo, held in Chicago in July.
Because they’re packed with protein and fibre, almonds help keep you full. They’re also an excellent source of vitamin E and magnesium. In fact, a recent study published in the online journal BMC Medicine found that people who ate more than three servings a week reduced their risk of death due to cardiovascular disease by 55 percent, and cancer by 40 percent.
Bonus: A 2012 study published in The American Journal of Clinical Nutrition found that whole almonds have roughly 20 percent fewer calories than we originally thought. One serving (28 grams, or about 23 almonds) actually has 129 calories; previously, they had been calculated at 160 calories. That serving has nine grams of the good monounsaturated fats and three grams of polyunsaturated fats that we need for a healthy heart.
Almonds are nutritious.It contain high nutritious as below which bring us healthy.
High fat content – You might have heard by now that fat can be good for you. In fact, unsaturated fats high in omega-6 fatty acid, like the fat found in almonds, is actually quite necessary for regulating your metabolic processes.
Very low net carbs – Total carbs (6g) – Dietary fiber (3g) = Net Carbs (3g). Keeping net carbohydrate intake low is a leading principle in many common diets today, and almonds make a convenient on-the-go snack for those who follow such a diet.
Excellent source of vitamins/minerals – You can’t see it in the above nutrition label, but almonds have lots of B-vitamins (especially riboflavin) and Vitamin E. This amount (23 almonds) also contains 19% of your daily magnesium and 6% of your daily potassium. Those are two crucial electrolytes that you absolutely need to replenish if you’re exercising or sweating a lot. Overall, almonds are a very nutrient rich food.
Low sugar – The low sugar content as well as the high fat and fiber content will keep your blood sugar low. In fact, almonds’ blood sugar stabilizing effect makes almonds a great late night snack. If you find yourself craving something late night, almonds are a great way to satisfy an appetite (even with a small serving), and stabilize your blood sugar while you sleep.
Good source of protein – While most of the calories in almonds come from fat (72% of the calories to be exact), you still get a decent amount of protein in a handful of almonds. Protein is of course necessary for cell repair and muscle recovery, and thus it’s important to eat adequate protein every day (we recommend at least 0.5g/day per pound of body weight). The high fat content in almonds means you’ll still need other protein sources such as eggs, lean meat, or legumes.