Almonds

You can also prepare almond milk, a great substitute for dairy milk, especially for vegetarians or people with lactose intolerance. Moreover, a handful of almonds makes the perfect snack—even when you’re on a diet.

1. What do almonds contain?

A standard serving of almonds is about 28 grams, providing roughly 164 calories, making them both energy-dense and filling. They contain about 14 grams of fat—mostly heart-healthy monounsaturated fats, similar to those in olive oil—along with 6 grams of protein and 3.5 grams of fiber. Almonds are also rich in vitamin E (offering more than 37% of the daily requirement), magnesium (20% of the recommended daily value), and smaller amounts of calcium, iron, and potassium.

Recent studies highlight that these nutrients work together to deliver more than just basic nutrition. For example, almond fiber includes both soluble and insoluble types, which aid digestion and help you feel full for longer. Vitamin E acts as a powerful antioxidant, protecting cells from damage. In addition, almonds contain bioactive compounds such as polyphenols, which contribute to their anti-inflammatory effects. According to nutritional analyses, almonds stand out among nuts for their balanced profile, supporting everything from energy production to immune function. They also contain iron levels comparable to spinach, along with vitamin E, B vitamins, magnesium, selenium, zinc, folic acid, vitamin D, and calcium.

Almonds are also rich in antioxidants. Researchers have discovered 20 types of flavonoids in almond skins, in a unique combination. These include catechins (also found in green tea) and naringenin (also present in grapefruit).

2. What are the benefits of almonds?

a. Almonds reduce the risk of atherosclerosis

One of the best-documented health benefits of almonds is their positive impact on cardiovascular health. Heart disease remains a major global concern, and including almonds in your diet may help reduce key risk factors. Studies show that regular almond consumption can improve lipid profiles, meaning healthier cholesterol levels.

For example, eating about 42.5 grams of almonds daily has been linked to significant reductions in low-density lipoprotein cholesterol (LDL-C), often referred to as “bad” cholesterol. This change may notably lower the 10-year risk of coronary heart disease. Another meta-analysis of randomized trials found that almond intake reduces total cholesterol, triglycerides, and LDL, while modestly lowering diastolic blood pressure.

Why does this happen? The monounsaturated fats and fiber in almonds help remove excess cholesterol from the bloodstream, while their antioxidants reduce inflammation that can damage blood vessels.

A comprehensive review also noted that almonds improve HDL (“good” cholesterol) function and support better blood flow, possibly through the gut-heart axis, where gut bacteria play a role in protecting cardiovascular health. If you’re at risk of heart problems, eating almonds could be a tasty way to support your heart rhythm—without drastic diet changes.

b. Almonds help with weight management

Worried that nuts like almonds might cause weight gain because of their calorie content? Research suggests that almonds may actually support weight control, making them a smart choice for people watching their figure. Unlike empty-calorie snacks, almonds promote satiety, helping you feel full and reduce overall food intake.

A detailed analysis of multiple clinical studies found that almonds are unique among nuts in producing small but significant reductions in body weight and fat mass. This happens through mechanisms such as replacing less healthy foods, reducing calorie absorption (due to their structure), and boosting metabolism. In fact, almond consumption doesn’t lead to weight gain; instead, it supports healthier body composition by reducing central fat.

Another study on nuts in low-calorie diets showed that almonds rank among the best for supporting obesity management, without negative effects on weight. Practically speaking, adding a handful of almonds to meals can curb cravings and help maintain a healthy weight over time. Pair them with fruit or yogurt for a balanced snack that keeps hunger at bay.

c. Almonds do not cause blood sugar spikes

If you have diabetes or prediabetes, you may wonder about the role of almonds in regulating blood sugar. Although results are mixed, some evidence points to benefits, particularly in certain contexts. Almonds have a low glycemic index, meaning they don’t cause sharp spikes in blood glucose.

A systematic review and meta-analysis of randomized trials concluded that almond intake does not significantly affect fasting glucose, HbA1c (a long-term blood sugar marker), insulin levels, or insulin resistance overall. However, in people with type 2 diabetes, almonds may provide more specific benefits. While one meta-analysis found no general effects on cardiometabolic outcomes, it did suggest reductions in LDL cholesterol in this group.

The fiber and healthy fats in almonds slow sugar absorption, which could help stabilize energy levels throughout the day. Although more research is needed, incorporating almonds into a balanced diet may help support steady blood sugar for people at risk—consider adding them to salads or oatmeal.

d. Almonds reduce oxidative stress

Oxidative stress—when harmful free radicals overwhelm the body’s defenses—contributes to aging and diseases such as cancer and heart problems. Almonds are a natural source of antioxidants. Recent meta-analyses show that consuming over 60 grams of almonds daily reduces markers like malondialdehyde (MDA, a sign of lipid damage), 8-hydroxy-2’-deoxyguanosine (DNA damage), and uric acid, while boosting superoxide dismutase (an antioxidant enzyme).

These effects are dose-dependent, meaning greater intake produces stronger results. Vitamin E and polyphenols in almonds neutralize free radicals, protecting cells. For everyday health, this may translate into fewer inflammation-related issues, such as joint pain or fatigue.

e. Almonds improve gut diversity

The gut microbiome—trillions of bacteria in the digestive system—plays a huge role in overall health, from immunity to mood. Almonds act as a prebiotic, feeding beneficial bacteria and promoting a diverse gut environment.

Clinical studies show that eating almonds increases microbiome richness and the ratio of good to bad bacteria, leading to higher levels of health-promoting compounds such as short-chain fatty acids (e.g., butyrate). One review confirmed that almonds enhance gut diversity, stimulate beneficial growth, and support digestion. Another snack-based study found that almonds modulate both the microbiome and appetite hormones, contributing to satiety.

This gut boost may indirectly benefit heart health through the gut-heart connection.

f. Almonds support brain health

Numerous studies suggest almonds may support brain health, particularly memory and cognitive function. According to scientists, almond consumption enhances learning and memory by boosting neurotransmitters like serotonin and acetylcholine, reducing oxidative stress, and increasing brain-derived neurotrophic factor (BDNF), which supports neuron growth.

In models of memory impairment (caused by stress, toxins, or diet), almonds reduced deficits, suggesting potential benefits for conditions like Alzheimer’s disease. Human studies confirm these findings, linking almond intake with better cognitive performance and stress resilience.

3. How much and how should we eat almonds?

As with any food, no matter how healthy, it’s important not to overdo it. You can eat 1–2 tablespoons of almonds per day as a snack or add them to salads, desserts, or meals.

To ensure proper absorption of the iron in almonds, pair them with fruits or vegetables rich in vitamin C. For example, you can prepare a green salad with 2 chopped kiwis, a handful of raw almonds, and some feta or tofu.

4. Side effects of almond consumption

Although almonds provide substantial health benefits, it’s important to be aware of potential side effects, especially if eaten in excess or by certain individuals.

A common issue is digestive discomfort. Almonds are high in fiber, and a sudden increase in intake may cause bloating, gas, or diarrhea if your body isn’t used to it. A 2022 gastrointestinal study found that daily almond consumption slightly increases stool frequency in healthy adults but doesn’t significantly alter consistency.

To minimize this, start with smaller portions (e.g., 10–15 almonds) and gradually increase the amount, drinking plenty of water to help process the fiber. Almonds also contain FODMAPs, which may worsen symptoms for those with irritable bowel syndrome.

Allergies pose a more serious risk. Nut allergies, including almond allergies, affect a portion of the population and can trigger reactions ranging from mild itching to severe anaphylaxis. A review states that almonds have no serious side effects except in those with nut allergies, emphasizing the need for complete avoidance in such cases. If you are allergic to peanuts, note that cross-reactivity with tree nuts like almonds is possible, though true co-allergies are less common than assumed. Always check labels for cross-contamination.

Overconsumption may lead to weight gain due to almonds’ calorie density—about 160 calories per ounce. While studies show no net weight gain with moderate intake, overeating without adjusting other calories could tip the balance. In addition, almonds are high in oxalates, which may contribute to kidney stone formation in sensitive individuals, particularly those with a history of calcium oxalate stones. Large doses may also cause nausea or digestive issues.

Emerging 2023 research suggests that long-term high almond consumption (e.g., 56–84 grams daily) may negatively affect insulin sensitivity and glucose metabolism in people with prediabetes, potentially worsening these conditions.

5. What should you know about bitter almonds?

The almonds we’ve discussed so far are sweet almonds, considered safe to eat. Bitter almonds naturally contain a toxin that the body breaks down into cyanide—a compound that can cause poisoning and even death. The bitterness and toxicity of wild almonds come from a compound called amygdalin, which belongs to a class of natural toxins known as cyanogenic glycosides. Once ingested, this compound breaks down into several chemicals, including benzaldehyde (responsible for the bitter taste) and cyanide, a deadly poison.

Hydrogen cyanide (HCN) levels in bitter almonds (1062 ± 148.70 mg/kg) are about 40 times higher than in sweet almonds (25.20 ± 8.24 mg/kg).

For this reason, raw bitter almonds should never be consumed. If cyanide intake is high, it can cause serious consequences such as low blood pressure, respiratory failure, and even death. If you experience such symptoms after consuming bitter almonds, seek medical attention immediately.