Research by the British Journal of Nutrition found that consuming nuts as part of a healthy diet, around 55g a day, is not only beneficial for reducing the risk of heart disease but also has limited risk of weight gain. A study from 2013 also concluded that almonds, when consumed as a snack, help to reduce hunger and don’t increase the risk of weight gain. This is, in part, because nuts contain a number of nutrients that we find difficult to access – this means we are unable to digest as much as 10-15% of their calories.
Almonds are rich in nutrients that help protect the heart, including unsaturated fatty acids, phytosterols, magnesium, vitamin E, copper and manganese. Two research studies in 2012 and 2014 found that including almonds in your diet may reduce the risk of heart disease, specifically in overweight individuals. Further research has shown that almond consumption helps to reduce LDL cholesterol which may, in turn, help to reduce the risk of heart disease.
A 2017 study in India on patients with type 2 diabetes found that including almonds as part of a balanced diet had multiple benefits on both blood sugar levels and cardiovascular risk factors. A further study in China also demonstrated that regular almond consumption resulted in lower levels of fasting insulin and fasting glucose, so it would appear that including almonds as part of a healthy diet may be beneficial for those with diabetes. That said, always check with your doctor before making any changes to your diet, especially if you are on prescribed medication.
In addition to this, almonds are a great source of magnesium, which is known to be important for blood sugar control.
Almonds are a good source of nutrients that are important for brain health, including vitamin E, folate and unsaturated fatty acids, as well as l-carnitine which is known for its neuroprotective benefits.
More human trials are required but animal studies have shown that almond consumption may well boost memory.
It would appear that consuming almonds may be good for the gut. A 2016 study found that consuming moderate amounts of almonds or almond butter not only improved diet quality in both adults and children, but also altered the composition of the gut microbiome, possibly, in part, due to their high fibre content.
People with an allergy to tree nuts should avoid almonds. Allergy symptoms normally develop within minutes, and you should see your GP if you experience an adverse reaction. However, if this develops into a severe reaction, known as anaphylaxis, it is a medical emergency and immediate help should be sought.
Young children, some older people and those with a problem swallowing should avoid whole nuts due to the risk of choking.