When cravings attack, it can be tempting to reach for something greasy or sweet, but neither is friendly to the waistline. For a healthy alternative, grab some almonds to help satisfy hunger and boost energy between meals. High in protein and fiber, these little nuts are this week’s Greatist superfood.
ALMOND JOY — WHY IT'S SUPER
So why almonds over any other nut? Almonds are actually themost nutritionally dense nut, meaning they offer the highest concentration of overall nutrients per calorie and per ounce. A one-ounce serving contains 161 calories, nearly 13 grams of unsaturated fat and 3.4 grams of fiber (that’s about 14% of the daily recommended value). What's more, almonds are a good source of potassium, calcium, vitamin E, magnesium, phosphorous, and iron. Now that’s something to go nuts over!
Studies show almonds could also have some major benefits for the heart. One study suggests eating between 1 and 6 ounces of almonds per day can reduce total cholesterol and may contribute to lowering “bad” cholesterol (LDL), though the study’s authors believed more conclusive evidence was needed [1].
Almonds may also help with weight loss, reducing fat mass, and lowering systolic blood pressure in combination with a low-calorie diet [2]. Better yet, studies suggest eating almonds alone— without making any other dietary considerations— could spur a healthier diet all around [3]. When subjects added almonds to their regular diets, they unintentionally upped their intake of healthy options like plant proteinsand fiber, while reducing intake of some less-than-healthy picks packed with cholesterol and sugar— no nutritionist required [4]!
GET OUT OF THAT NUT RUT — YOUR ACTION PLAN
While raw nuts may be the purest form, dry roasted varieties may have some added benefits. One study found that dry roasted nuts are actually more easily digested, meaning that more of their nutrients are released. Of course, nuts roasted with, oil, honey, or salt can pack on loads of additional fat, sodium, and sugar, so it’s best tostick with raw or unsalted dry-roasted almonds.
Because almonds are so nutritionally dense and include a good deal of fat, a small handful is a good-sized serving. About 1 to 1.5 ounces of almonds per day is a good amount to reap health benefits, and should be used to replace a portion of less-healthy saturated fats, often found in fatty meats and dairy. Almonds are great alone or in cereal or yogurt, but to keep things interesting, try one of these recipes: a turkey sandwich with cranberry-almond sauce, maple cinnamon roasted almonds, oralmond cranberry crunch granola.
ALMOND JOY — WHY IT'S SUPER
So why almonds over any other nut? Almonds are actually themost nutritionally dense nut, meaning they offer the highest concentration of overall nutrients per calorie and per ounce. A one-ounce serving contains 161 calories, nearly 13 grams of unsaturated fat and 3.4 grams of fiber (that’s about 14% of the daily recommended value). What's more, almonds are a good source of potassium, calcium, vitamin E, magnesium, phosphorous, and iron. Now that’s something to go nuts over!
Studies show almonds could also have some major benefits for the heart. One study suggests eating between 1 and 6 ounces of almonds per day can reduce total cholesterol and may contribute to lowering “bad” cholesterol (LDL), though the study’s authors believed more conclusive evidence was needed [1].
Almonds may also help with weight loss, reducing fat mass, and lowering systolic blood pressure in combination with a low-calorie diet [2]. Better yet, studies suggest eating almonds alone— without making any other dietary considerations— could spur a healthier diet all around [3]. When subjects added almonds to their regular diets, they unintentionally upped their intake of healthy options like plant proteinsand fiber, while reducing intake of some less-than-healthy picks packed with cholesterol and sugar— no nutritionist required [4]!
GET OUT OF THAT NUT RUT — YOUR ACTION PLAN
While raw nuts may be the purest form, dry roasted varieties may have some added benefits. One study found that dry roasted nuts are actually more easily digested, meaning that more of their nutrients are released. Of course, nuts roasted with, oil, honey, or salt can pack on loads of additional fat, sodium, and sugar, so it’s best tostick with raw or unsalted dry-roasted almonds.
Because almonds are so nutritionally dense and include a good deal of fat, a small handful is a good-sized serving. About 1 to 1.5 ounces of almonds per day is a good amount to reap health benefits, and should be used to replace a portion of less-healthy saturated fats, often found in fatty meats and dairy. Almonds are great alone or in cereal or yogurt, but to keep things interesting, try one of these recipes: a turkey sandwich with cranberry-almond sauce, maple cinnamon roasted almonds, oralmond cranberry crunch granola.