What are the benefits of eating almonds?
Almonds are a nutritious snack that provide many health benefits. Some of the main benefits of eating almonds include:
– They are high in protein – A 1 ounce serving of almonds (about 23 almonds) contains 6 grams of protein. Protein helps keep you feeling full and satisfied.
– They contain healthy fats – Almonds contain mostly monounsaturated fatty acids, the same type of healthy fats found in olive oil. These fats may help reduce LDL (bad) cholesterol.
– They are a good source of fiber – Almonds provide 3.5 grams of fiber per 1 ounce serving. Fiber helps keep your digestive system healthy and promotes feelings of fullness.
– They contain important nutrients – Almonds provide vitamin E, magnesium, manganese, copper and riboflavin. Vitamin E is a powerful antioxidant that helps protect cells. Magnesium supports bone health.
– They may help regulate blood sugar – The healthy fats, protein and fiber in almonds help slow the absorption of sugar into the bloodstream after eating. This may help prevent spikes and crashes in blood sugar.
So in addition to being tasty, eating a serving of almonds provides a range of important vitamins, minerals, protein and healthy fats. The nutrients in almonds support overall health.
How many almonds should you eat per day?
When eaten in moderation, almonds can be a very healthy snack. Many health professionals recommend eating 1-2 ounces or about 23-47 almonds per day.
The recommended serving sizes for almonds are:
– 1 ounce or about 23 whole almonds
– 2 ounces or about 47 whole almonds
Consuming 1-2 servings (23-47 almonds) per day provides all the benefits of almonds without overdoing it on calories.
It’s best to stick to about 23-30 almonds at a time if weight loss is the goal. Even though they’re nutritious, almonds are still fairly high in calories with 163 calories in 1 ounce. Mindless snacking on almonds can easily add excess calories.
Can eating 10 almonds a day help with weight loss?
Eating 10 almonds daily in place of less healthy snacks may indeed help with weight loss for several reasons:
– Almonds keep you feeling fuller for longer. The protein, fiber and fat in almonds help decrease appetite and cravings. This promotes eating fewer calories overall.
– Almonds take time to chew. This slows down your eating, allowing your brain to receive signals of fullness.
– Almonds provide important nutrients that support metabolism and fat burning. These include magnesium, manganese, copper and vitamin E.
– Almonds have a low glycemic index, which means they won’t spike your blood sugar. Steady blood sugar levels help manage hunger cues.
– People who eat nuts tend to have a lower BMI and less belly fat than non-nut eaters.
So replacing less healthy snacks like chips, cookies or granola bars with 10 almonds may contribute to weight loss over time. 10 almonds is a 100 calorie snack that provides filling protein, fiber and healthy fats.
Just be sure not to eat more than the recommended 1-2 servings (23-47 nuts) per day, as almonds are calorie dense. Going over the recommended serving can easily increase daily calorie intake.
What does the research say?
Several scientific studies have specifically analyzed the effects of eating almonds on body weight. The research shows promising results for almonds and weight loss:
– A study in 30 overweight adults found eating 1 or 2 servings of almonds for 6 months resulted in an average 62% greater reduction in weight and BMI compared to a nut free diet. The almond groups also had greater reductions in waist circumference.
– A study published in the International Journal of Obesity and Related Metabolic Disorders assigned 65 overweight adults to either a almond enriched low calorie diet or a nut free low calorie diet. After 6 months, those eating almonds lost 62% more weight and 56% more body fat.
– Researchers compared the effects of a 204 calorie afternoon snack of either almonds or cookies in 51 adults. After 4 weeks, the almond group lost more weight and had greater reductions in hunger and desire to eat compared to the cookie group.
– A scientific review of 33 clinical trials concluded that regular nut consumption significantly decreases body weight, BMI and waist circumference compared to eating less or no nuts. Greater intakes of nuts were associated with more weight loss.
So based on multiple clinical studies in overweight and obese adults, there is good evidence that eating around 1-2 servings of almonds per day supports weight loss and body fat reduction compared to nut free diets. The results suggest almonds make an excellent weight loss snack when eaten in moderate portions.
Nutrition facts for 10 almonds
Here are the basic nutrition facts for 10 almonds:
– Calories: 98
– Fat: 8.5g
– Protein: 3g
– Carbs: 2g
– Fiber: 1g
As you can see, just 10 almonds provide nearly 10% of the recommended daily intake for fiber and deliver 3g of filling protein and healthy fats. This nutrient profile helps explain why the small serving of almonds can aid weight loss.
Tips for eating 10 almonds a day
Here are some simple tips for incorporating 10 almonds into your daily routine:
– Pack 10 almonds in small baggies or reusable containers to grab on your way out the door. Having them ready to go makes it more likely you’ll eat them.
– Keep a stash of pre-portioned 10 almond servings in your purse, car, or desk drawer. This makes them easily accessible for a snack attack.
– Add 10 almonds to a salad or stir fry for extra protein and crunch.
– Spread 10 almonds out on a plate and chew them thoroughly while watching TV or unwinding after work. The act of slowly savoring them may satisfy cravings.
– Pair 10 almonds with a piece of antioxidant-rich dark chocolate for a balanced treat.
– Mix 10 almonds into low sugar granola, nonfat Greek yogurt or cottage cheese for an anytime snack or breakfast.
– Enjoy 10 almonds with a serving of fruit. The protein and fiber help balance the fruit’s natural sugars.
Making a habit out of eating just 10 almonds a day can be an easy, convenient way to improve your diet quality and promote feeling satisfied.
Healthy recipes with 10 almonds
To add more flavor, texture and variety to your 10 daily almonds, try incorporating them into these simple, nutritious recipes:
Almond Butter Granola Bars
Makes 12 bars
Ingredients:
– 2 cups rolled oats
– 1/2 cup almond butter
– 1/3 cup honey or maple syrup
– 1 teaspoon vanilla
– 1/2 teaspoon cinnamon
– 1/4 teaspoon salt
– 10 whole almonds, chopped
Instructions:
1. Preheat oven to 350°F and line an 8×8 pan with parchment.
2. In a bowl, mix oats, almond butter, honey, vanilla, cinnamon and salt.
3. Press mixture evenly into pan. Top with chopped almonds.
4. Bake for 18-20 minutes until lightly browned. Let cool before cutting into bars.
Each granola bar provides a tasty way to get 10 almonds along with protein, fiber and whole grains.
Almond Chicken Salad Wraps
Makes 2 Wraps
Ingredients:
– 2 cooked chicken breasts, shredded or chopped
– 1 stalk celery, diced
– 2 tablespoons plain Greek yogurt
– 1 tablespoon lemon juice
– 1/4 teaspoon each garlic powder, onion powder, salt and pepper
– 10 whole almonds, chopped
– 2 whole wheat tortillas or lettuce wraps
Instructions:
1. In a bowl, shred and mix chicken, celery, Greek yogurt, lemon juice and spices.
2. Fold in chopped almonds.
3. Scoop chicken salad into tortillas or lettuce leaves to serve.
These protein-packed wraps with 10 almonds make a slimming and nutritious lunch or dinner.
Almond Date Energy Bites
Makes 12 bites
Ingredients:
– 1 cup raw almond butter
– 1 cup pitted dates
– 1/2 cup oats
– 2 tablespoons chia seeds
– 1 teaspoon vanilla
– Pinch of salt
– 10 whole almonds, chopped
Instructions:
1. Process pitted dates in a food processor until a sticky paste forms.
2. Add almond butter, oats, chia seeds, vanilla and salt. Process until thoroughly mixed.
3. Mix in chopped almonds.
4. Roll mixture into 1 inch balls and refrigerate until firm.
These no-bake energy bites provide fiber, protein and 10 almonds in a handy grab-and-go snack.
Potential drawbacks of eating almonds
While eating about 10 almonds daily can fit into a healthy eating pattern for weight loss, there are a few potential downsides to consider:
– High in calories – Almonds are relatively high in calories, providing 163 calories per ounce. Mindless snacking can lead to excess calorie intake. Stick to the recommended 1-2 ounce portion per day.
– Allergies – Tree nuts including almonds are among the top allergy-causing foods. Those with nut allergies must avoid eating almonds.
– Pesticide residue – Almonds are heavily sprayed with pesticides. Opt for organic varieties when possible or properly wash almonds before eating.
– Contains phytic acid – Almonds contain phytic acid, a compound which impairs mineral absorption. This can be reduced by soaking or sprouting almonds before eating them.
– Gas or bloating – For some individuals, eating almonds may lead to gas, bloating or upset stomach. Start with a small amount and increase slowly.
Overall, the potential health benefits of eating a 1 ounce serving of almonds daily far outweighs the risks for most people. Just be mindful of portions and buy organic when possible.
Conclusion
Research shows that eating about 1 ounce or a handful of almonds daily promotes weight loss and body fat reduction compared to nut free diets. Consuming just 10 almonds per day provides protein, fiber and healthy fats that support feeling fuller for fewer calories.
10 almonds make a nutritious 100 calorie snack that’s associated with decreased appetite, better blood sugar control and reaching a healthy body weight. Try incorporating 10 almonds into snacks, meals and recipes for an easy way to improve your diet quality and eat for weight loss. Just be mindful not to overdo portions, as almonds are calorie dense. Overall, 10 almonds a day can be a simple yet effective strategy to accelerate weight loss efforts.
