By SPEAKIN’ OUT NEWS
You’ve probably heard that nuts can be part of a healthy diet — but not all nuts are created equal. According to the U.S. Department of Agriculture (USDA), more Americans are choosing almonds as a daily snack. And for good reason: almonds pack a big nutritional punch with some powerful health benefits.
1. They May Lower Cholesterol
High cholesterol raises your risk of heart disease. Multiple studies show that eating almonds regularly can help reduce “bad” LDL cholesterol while supporting “good” HDL cholesterol. Researchers believe this benefit comes from almonds’ anti-inflammatory properties.
2. They May Help With Blood Sugar Control
Almonds are low in carbs but high in healthy fat and fiber, making them a smart snack for people with diabetes. They also provide magnesium, which helps regulate blood sugar levels. Since many people with type 2 diabetes are magnesium-deficient, almonds can play a key role in blood sugar management.
3. They May Lower Blood Pressure
Magnesium isn’t just good for blood sugar — it may also help reduce high blood pressure. Almonds are rich in magnesium, vitamin E, potassium, and calcium, all of which support heart health and protect against cardiovascular disease.
4. They May Strengthen Bones
Almonds contain calcium and phosphorus, which help keep bones strong and healthy. While not as high as dairy sources, the amounts are still beneficial when almonds are part of a balanced diet.
5. They May Improve Gut Health
A healthy gut is linked to better overall health. Studies suggest almonds support gut health by boosting the production of butyrate, a short-chain fatty acid that nourishes the lining of your colon and helps it function properly.
How Many Almonds to Eat
The ideal serving is ⅛ to ¼ cup of almonds. One serving (about 23 almonds) contains 164 calories, 6 grams of protein, 14 grams of healthy fat, and nearly half your daily vitamin E needs.
Cautions
Almonds aren’t for everyone. People with nut allergies should avoid them, as reactions can be severe. Those with kidney disease may also need to limit almonds, since nuts can place extra strain on the kidneys.
Best Ways to Add Almonds to Your Diet
Skip the salted or sugar-coated versions. Instead, enjoy fresh raw almonds or add them to oatmeal, yogurt, salads, or smoothies for a healthy boost.