Almonds may be bite-sized, but these nuts pack a big nutritional punch. They’re an excellent source of several vitamins and minerals, including vitamin E and manganese. They’re also a good source of:
In fact, “almonds are actually one of the highest protein sources among tree nuts,” said Peggy O’Shea-Kochenbach, MBA, RDN, LDN, a dietitian and consultant in Boston.
Almonds, while nutritionally beneficial for most people, are especially good for people with diabetes.
In a 2011 study, researchers found that the consumption of 2 ounces of almonds was associated with lower levels of fasting insulin and fasting glucose. This amount consists of about 45 almonds.
The key in this study is that the participants reduced their caloric intake by enough to accommodate the addition of the almonds so that no extra calories were consumed.
Almonds and magnesium
In a 2012 study, researchers found that long-term high blood sugar levels may cause a loss of magnesium via urine. Because of this, people with diabetes may be at a greater risk for magnesium deficiency. Learn more about mineral deficiencies.
Almonds and your heart
According to the United States Department of Agriculture (USDA), an ounce of almonds contains nearly 9 grams of monounsaturated fat.
Nuts are a high-calorie snack, but they don’t seem to contribute to increased weight gain when eaten in moderation. Not only do they contain healthy fats, but they also leave you feeling satisfied.