Why almonds are a nutritional powerhouse you should know about

India Today

05-07-2025

Crunchy, versatile, and nutrient-rich, almonds are more than just a snack. Packed with healthy fats, fibre, protein, vitamins, and minerals, these tree nuts have been linked to numerous health benefits — from heart health to weight management. Here's a closer look at what makes almonds such a valuable addition to a balanced diet.WHAT ARE ALMONDS?Almonds are the edible seeds of the Prunus dulcis tree, native to the Middle East and South Asia. Although commonly referred to as nuts, almonds are technically seeds of the fruit of the almond tree.advertisementThere are two types of almondsSweet almonds – commonly consumed and used in foods.Bitter almonds – used in oils and flavourings, but are toxic if eaten raw.Almonds are available in various forms, including raw, roasted, blanched, sliced, and as almond butter or almond flour.NUTRITIONAL PROFILE OF ALMONDSAlmonds are known for their impressive nutrient content. A 1-ounce (28g) serving — about 23 almonds — contains approximately:160–170 calories6 grams of protein14 grams of fat (mostly monounsaturated)3.5 grams of fiber1 gram of sugarVitamin E (37% of the RDI)Magnesium, calcium, iron, and potassiumAlmonds are also rich in antioxidants, particularly polyphenols, concentrated in their brown skin.HEALTH BENEFITS OF ALMONDSAlmonds support cardiovascular wellness by:Reducing LDL (bad) cholesterolMaintaining or slightly increasing HDL (good) cholesterolImproving blood vessel functionLowering levels of inflammationTheir combination of unsaturated fats, antioxidants, magnesium, and plant sterols contributes to a lower risk of heart disease.WEIGHT MANAGEMENTDespite being energy-dense, almonds can aid in weight control. Studies show:Almonds increase satiety and reduce hunger, thanks to their protein, fiber, and fat content.Not all calories from almonds are absorbed due to their rigid cell walls, meaning they provide fewer digestible calories than once thought.BLOOD SUGAR CONTROLAlmonds may helpReduce post-meal blood glucose spikes when consumed with high-carb meals.Improve insulin sensitivity over time due to their low glycaemic index and magnesium content.This makes almonds a great snack option for individuals managing type 2 diabetes or prediabetes.GUT HEALTHAlmonds serve as prebiotics, feeding healthy gut bacteria. Research suggests they:Increase levels of beneficial microbes like Bifidobacteria and LactobacillusImprove gut microbial diversity and activityHOW TO INCLUDE ALMONDS IN YOUR DIETAlmonds are extremely versatile and can be enjoyed in many forms:Raw or roasted as a snackChopped or slivered in oatmeal, salads, and baked goodsAlmond butter on toast, in smoothies, or as a dipAlmond milk as a dairy alternativeAlmond flour in gluten-free bakingTip: Choose unsalted and unflavoured almonds to maximise health benefits. Soaking or lightly roasting them may improve digestibility.ARE THERE ANY RISKS?advertisementFor most people, almonds are safe and beneficial. However:They are a common allergen, especially in children.Overconsumption can lead to excess calorie intake, especially in diets already rich in fats.People with kidney issues should monitor their intake due to almonds' oxalate content.Moderation is key — 1 to 1.5 ounces per day is generally considered a healthy serving.SUSTAINABILITY AND ENVIRONMENTAL IMPACTAlmonds require large amounts of water to grow, especially in drought-prone regions like California, which supplies over 80% of the world's almonds. While they are nutritious, sustainable sourcing and mindful consumption are essential to reducing environmental impact.Almonds are a highly nutritious, plant-based food that offers a wide range of health benefits — from protecting your heart to keeping you fuller for longer. Whether you're eating them as a snack, using almond milk in your coffee, or baking with almond flour, these nutrient-dense seeds can play a valuable role in a balanced, healthy diet.- EndsMust Watch