Of all tree nuts, almonds rank highest in protein, fiber, calcium, vitamin E, riboflavin and niacin content. Eating about 23 almonds as a snack a day is an easy way to incorporate many crucial nutrients into your diet. There are 160 calories in 23 almonds. While many of the calories in almonds come from fat, it is primarily the healthy unsaturated fats and not the unhealthy saturated kind. Almonds are also rich in vitamin E, calcium, magnesium and potassium.
Additionally, almonds are a significant source of protein and fiber, while being naturally low in sugar. One 23-almond serving contains 13 grams of healthy unsaturated fats, 1 gram of saturated fat and no cholesterol or salt. Almonds are also beneficial for maintaining a healthy weight. The fiber, protein and fat content of almonds means it only takes a handful to keep you feeling full and satisfied so you won’t have the urge to overeat.
The magnesium in almonds helps regulate blood sugar, which is key in reducing food cravings. Almonds may even be able to block the body’s absorption of calories, making them the ultimate weight-loss-friendly snack.
Because almonds are naturally high in calories, it’s important to limit your serving size to the recommended 23 nuts. Scientific evidence suggests that eating almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.
Almonds may also promote gastrointestinal health and even combat diabetes. The high fiber content of almonds gives them prebiotic properties, which contributes to health in the gastrointestinal tract. Prebiotics are non-digestible food substances, which serve as food for the good bacteria in the intestinal tract and help maintain a healthy balance. If you’re watching your weight, a small handful of almonds is a better snack choice than a snack high in unhealthy fat.