Almonds are heavily produced in the United States, with California being the hub of production in the country. In fact, California is also one of the major suppliers of almonds to the world, accounting for nearly 80 percent of the world market (Almond Board of California).

Almonds are amongst the heathiest nuts in the world and incorporating them, in any shape or form, as part of a well-balanced diet has an array of positive effects on the human body.

Almonds have a whole host of health benefits such as, but not limited to:

  • They are very nutritional
  • Help in effective management of weight
  • Help manage your cholesterol levels
  • Could possibly reduce your risk of cancer
  • Help regulate blood sugar levels
  • May improve heart health

Let us look at the above benefits in a bit more detail.

Nutritional Profile of Almonds

Almonds are a very popular edible nut in the United States, and for good reason as it has a very good nutritional profile. One ounce (28 grams) of almonds contain the following (Almond Board of California):

Protein

6 g

Fiber

4 g (13% of RDI)

Calcium

75 mg (6% of RDI)

Iron

1 mg (4% of RDI)

Vitamin E

7.3 mg (50% of RDI)

Riboflavin

0.3 mg (25% of RDI)

Potassium

210 mg (4% of RDI)

Niacin

1 mg ( 5% of RDI)

“Good” Monounsaturated Fats

9 g

Effective Weight Management

Since almonds are high in protein and fiber, they help you feel satiated after one serving.

This feeling of fullness, thanks to the almonds’ nutritional value, will have a positive trickle-down effect, which means you will be less likely to snack often. 

Did you know Olam customers can purchase bulk almonds and wholesale almonds?

This was backed by a 2013 study where 137 participants ate 43 grams (1.5 ounces) of almonds for four weeks straight. The participants felt a significant reduction in desire to eat more than usual.

The authors concluded that: “Almonds provide post-ingestive metabolic and appetitive benefits and did not increase the risk for weight gain. This suggests that almonds may be a healthful snack option.” 

Another study, in 2014, saw the positive effect of almonds on overweight and obese women.

Around 100 participants completed the study, which lasted three months, and experienced “greater weight-loss and overall better improvements in studied cardiovascular disease risk factors” owing to incorporating almonds in their balanced diet.

Almonds May Lower Cholesterol

Since almonds have a healthy content of monounsaturated fat, they could possibly protect you from the risk of having a high level of Low-Density Lipoprotein (LDL), which is commonly known as “bad” cholesterol. 

A study saw 65 adults take part in a randomized experiment to test the hypothesis people with prediabetes could improve their LDL cholesterol with an almond-rich diet.

Results indicated the diet consisting of 20 percent of calories as almonds over a 16-week period saw, among other benefits, a “clinically significant improvements in LDL-C in adults with prediabetes”.

Almonds May Help with Heart Health

Snacking on almonds has a positive effect on your heart health due to the presence of Vitamin E, healthy fats, fibers and Almond’s antioxidant properties, as this study points out.

When “bad” LDL cholesterol is oxidized, it increases the chance of heart disorders. Incorporating almonds in your balanced diet can significantly reduce oxidized LDL.  

Almonds Possibly Mitigate Breask Cancer Risk

Scientific evidence suggests that almonds could possibly reduce the risk of cancer, especially breast cancer, which is “the most common female malignancy known worldwide.” 

The results of a study, that analysed 97 women with breast cancer and 104 participants that did not have the pathology, showed that high consumption of almonds, in addition to peanuts or walnuts, significantly reduced the risk of breast cancer by 2-3 times.

The researchers concluded that: “High consumption of peanuts, walnuts, and almonds appears to be a protective factor for the development of breast cancer.”

Almonds Help Maintain Blood Sugar

According to the World Health Organization, the number of people affected in the world by diabetes is about 422 million.

WHO also states that in the 16-year period starting in 2000, there was a 5 percent increase in premature mortality from diabetes.

Consuming almonds could possibly have a positive impact on your blood sugar level owing to the presence of healthy fats, protein and fiber in them. 

Almonds have low carbohydrate content and adequate levels of magnesium, which is vital for the control of blood sugar. Just 2 ounces of almonds provide 150 mg of magnesium, which is a significant portion of the daily requirement pegged at 310-420 mg. 

Almonds’ healthy nutritional profile in addition to their versatility, since they can be consumed in a variety of ways, makes them a healthy food choice for people with type-2 diabetes.

Almonds in a Nutshell

Incorporating almonds in a balanced diet and combining that with a healthy lifestyle can only have positive effects on the human body.

Add to the above their versatility – almond milk, almond flour, almond butter are some ways they can be consumed -- and almonds are a smart and fun choice for the health conscious.

So, if you’d like to be an Olam client to source the highest quality of almonds, that adhere to international food standards, click here to purchase them.