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Versatile and delicious, this nutritional powerhouse nut is high in protein, fibre and magnesium and boasts impressive health benefits.
Eaten straight from the bag, sprinkled on porridge, or ground into flour for a batch of gluten-free cookies, almonds are a versatile and delicious nut. “They’re little nutritional powerhouses,” says Emily Holt, a registered dietitian.
Surprisingly – though they have become synonymous with the nut family – they’re actually seeds from the almond fruit and more closely related to peaches and cherries. And they boast many health benefits.
In fact, a recent study found that eating 45 almonds a day can significantly improve gut health, nutrient intake and cardiovascular health in people with metabolic conditions, such as obesity and high blood pressure. “It’s promising research and demonstrates how almonds can help to slow down the blood sugar response thanks to their levels of fat, fibre and protein,” Holt explains.
Yet, even if you’re an almond super-fan, eating 45 each day to reap these benefits feels like a lot. So, what are the key health benefits of almonds, and how many should we really try to include in our daily diet?
What are the health benefits of almonds?
1. Full of heart-healthy fats
“A 30g serving of almonds contains around 15g of monounsaturated fats,” Holt says. These are the “heart-healthy” fats that extra virgin olive oil and avocados are also rich in.
A 2018 review in Nutrients examined several well-conducted clinical trials and found that almonds were shown to reduce levels of LDL (bad) cholesterol, an established risk factor for heart disease. The authors said adding a portion of almonds to your diet each day is a “safe and practical nutritional strategy” to help manage levels of fat in the blood.
2. Support gut health
“Almonds are one of the highest-fibre nuts, and a source of prebiotic fibre for your gut microbes,” Dr Emily Leeming, a microbiome scientist and dietitian, explains.
In fact, a 30g serving of almonds contains around 4g of fibre, which feeds the good bacteria in the gut. This creates a more diverse and healthy microbiome, which helps with immunity, regular bowel movement and proper digestion. Adequate fibre intake also aids in satiety and weight management. Recent research suggests it may have cognitive benefits for over-60s, too.
3. Loaded with antioxidants
Vitamin E is a “potent antioxidant,” Holt says, “and almonds are very rich in it”. In fact, a 30g portion of almonds contains about 7.5mg of vitamin E – almost twice the recommended daily intake for adults. “It can help to maintain healthy skin and eyes, and strengthen the body’s natural defence against illness and infection,” Holt explains.
Several studies have even linked higher vitamin E intake to lower rates of heart disease, Alzheimer’s and cancer, although more thorough and large-scale research is needed to confirm these findings.
“Even a single handful, around 30 grams, is well recognised to provide many health benefits.”
Dr Emily Leeming, microbiome scientist and dietitian4. May help stabilise blood sugar
As they’re low in carbohydrates but high in healthy fats, protein and fibre, almonds are the perfect snack for people trying to manage their blood sugar levels. They’re also rich in magnesium – a 30g serving contains around 80mg, roughly a quarter of the recommended daily allowance.
Multiple studies have linked magnesium levels and blood sugar management, particularly in individuals with type 2 diabetes. A 2021 meta-analysis in Nutrients concluded that, in people with a high risk of diabetes, magnesium supplementation significantly improved their blood glucose levels.
How many almonds should we really eat each day?
Australians eat an average of 4.6g of nuts a day, well short of the recommended 30g daily intake suggested by the Australian Dietary Guidelines.
But some studies suggest that you’ll actually reap the best benefits by eating twice that amount. A 2022 analysis found that eating up to 60g of almonds a day reduced two different markers of inflammation in the body. Similarly, a 2021 report discovered that eating 56g of almonds daily for 12 weeks reduced markers of inflammation among a group of more than 200 participants.
Now, this recent study purports 45 almonds as the magic number – that’s more than 100g each day. So, what do our experts think? Luckily, both Dr Leeming and Holt agree that a handful of almonds – around 30g a day – is enough.
“This amount is well recognised to provide many health benefits, down to its fibre, vitamin E and healthy fats,” Dr Leeming says.
How do they compare to almond butter?
“Both whole almonds and almond butter offer similar nutrients, as long as the almond butter doesn’t have added sugars or oils,” Dr Leeming says.
Whole almonds are slightly higher in fibre, Holt adds. As they take longer to chew, they may also be better for digestion and maintaining blood sugar levels. “Your body’s having to work harder to break down that food before absorbing it, and that’s why we see in this recent study that eating whole almonds slows post-meal glucose spikes. This can be really helpful for those with insulin resistance or type 2 diabetes.”
Alternatively, almond butter may be better for people with a poor appetite or those looking to gain weight, Holt suggests, as it provides the healthy fats and protein in an easier, more digestible way.
How about other popular nuts?
“Almonds are one of the highest-fibre nuts, which is great news for your gut,” Dr Leeming says. Peanuts are a close second with 2.6g fibre per 30g, and they are much richer in protein with 7.8g compared to almonds’ 6.3g. “They’re more affordable too, which is an important consideration for some,” Holt adds.
“Walnuts are a better source of omega-3 fatty acids, which support our brain and heart as well,” Holt says, “while cashews are a bit lower in fibre but a really good source of iron.” This plays a crucial role in strengthening the immune system and promoting good sleep.
They’ve all got their own unique nutritional profiles and benefits, so Holt says it’s best to “add a variety of different nuts to your diet”.
Are there any downsides to eating almonds?
As a nut allergy sufferer herself, Holt highlights the life-threatening impact that almonds may have for some. “Obviously, we can’t get the important vitamins and minerals from nuts,” she says, “so similarly nutritious foods for those with a nut allergy include sunflower seeds, pumpkin seeds and chia seeds. Olive oil is a great source of vitamin E too, as are certain wholegrains.”
She also points to the calorie content of almonds. “A single portion is quite high at 200 calories, and they’re also very easy to overeat.” If you’re trying to lose or maintain weight, she advises “portioning out your serving of almonds and avoiding mindless grazing”.
How to add almonds to your diet
“The simplest way is to eat a small handful of almonds each day as a snack. You can keep a jar of them on your desk or in your bag for when you need something to keep you going,” Dr Leeming says.
She also recommends sprinkling them on your porridge or yoghurt in the morning, adding them to a salad for extra crunch, or blending them into a smoothie.
“Almond flour is a great gluten-free alternative for baking, while it’s so easy and beneficial to add a tablespoon of almond butter to your toast or a bowl of fruit,” Holt concludes.
The Telegraph, London
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