Nutritional Information for Almonds

Though almonds contain more calories per ¼ cup than fresh fruits or vegetables, they have not been shown to increase the weight of participants in research studies. The fiber, protein, and healthy fats found in almonds and other nuts make them satiating. Increasing satiety may help suppress appetite and overall limit the amount of calories eaten per day.

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Benefits of Almonds

Cancer Prevention Benefits

Participants in a study followed for a long period of time and consumed 3 or more servings of nuts per week had a 40% lower risk of dying from cancer compared to participants in the study that never ate nuts. Almonds, and other tree nuts, contain a number of powerful phytochemicals that contain antioxidant and anti-inflammatory effects that may help protect against diseases, including cancer, heart disease, and type 2 diabetes. Some of the phytochemicals found in tree nuts include carotenoids, flavonoids, proanthocyanidins, phenolic acids, phytosterols, and lignans.

 

Men's Health Benefits

Almonds have cholesterol lowering properties, which help reduce risk for heart disease. In a randomized clinical study, 7,447 older adults with high risk factors for cardiovascular disease were randomized to one of three groups: a Mediterranean diet with focus on eating more nuts, Mediterranean diet with focus on using olive oil, and a control group advised to eat a low-fat diet. The researchers found that people eating a serving of nuts 3 or more times per week had a 55% lower risk of dying from cardiovascular disease and a 39% lower risk of all-cause mortality than people we never ate nuts.

 

Ways to Use Almonds

  • Enjoy a serving (~¼ cup) of almonds on their own.
  • Use almond flour in place of regular flour in baking or cooking.
  • Blend almonds into homemade almond butter.
  • Make your own homemade almond milk.
  • Toast almonds on a skillet and add to salads, veggie dishes, and grain or bean dishes.
  • Add almonds to smoothies.
  • Toss sliced almonds in oatmeal.
  • Make homemade almond granola.
  • Try an almond-milk based yogurt, cheese, or dairy-free product.
Resources for Almonds

American Institute for Cancer Research: www.aicr.org

Nutrition Facts: www.nutritionfacts.org

Physicians Committee: www.pcrm.org

USDA Nutrient Database: Almonds

Citations
  1. Flores-Mateo G, Rojas-Rueda D, Basora J, Ros E, Salas-Salvadó J. Nut intake and adiposity: meta-analysis of clinical trials. Am J Clin Nutr. 2013;97(6):1346-55.
  2. Vadivel V, Kunyanga CN, Biesalski HK. Health benefits of nut consumption with special reference to body weight control. Nutrition. 2012; 28(11-12):1089-97.
  3. Chen CY, Blumberg JB. Phytochemical composition of nuts. Asia Pac J Clin Nutr. 2008;17 Suppl 1:329-32.
  4. Garrido I, Monagas M, Gomez-Cordoves C, Bartolome B. Polyphenols and antioxidant properties of almond skins: Influence of industrial processing. J. Food Sci. 2008;73(2):C106-15.
  5. Bolling B, McKay D, Blumberg J. The phytochemical composition and antioxidant actions of tree nuts. Asia Pac J Clin Nutr. 2010;19(1):117-23.
  6. Bolling B, Chen C, McKay D, Blumberg J. Tree nut phytochemicals: composition, antioxidant capacity, bioactivity, impact factors. A systematic review of almonds, Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts. Nutr Res Rev. 2011;24(2):244-75.
  7. Estruch R, Ros E, Salas-Salvadó J, et al. Primary prevention of cardiovascular disease with a Mediterranean diet. N Engl J Med. 2013;368(14):1279-90.
  8. Luo C, Zhang Y, Ding Y, et al.  Nut consumption and risk of type 2 diabetes, cardiovascular disease, and all-cause mortality: a systematic review and meta-analysis. Am J Clin Nutr. 2014;100(1):256-69.
  9. Fernández-Montero A, Bes-Rastrollo M, Barrio-López MT, et al. Nut consumption and 5-y all-cause mortality in a Mediterranean cohort: the SUN project. Nutrition. 2014;30(9):1022-7.
  10. Jenkins DJ, Kendall CW, Marchie A, Parker TL, et al. Dose response of almonds on coronary heart disease risk factors: blood lipids, oxidized low-density lipoproteins, lipoprotein(a), homocysteine, and pulmonary nitric oxide: a randomized, controlled, crossover trial. Circulation. 2002;106(11):1327-32.
  11. Jamshed H, Sultan FA, Iqbal R, Gilani AH. Dietary Almonds Increase Serum HDL Cholesterol in Coronary Artery Disease Patients in a Randomized Controlled Trial. J Nutr. 2015;145(10):2287-92.
  12. Guasch-Ferré M, Bulló M, Martínez-González MA, et al. Frequency of nut consumption and mortality risk in the PREDIMED nutrition intervention trial. BMC Med. 2013; 11:164.

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