As natural energy-boosters, almonds come loaded with good nutrition like many other nuts, but their high levels of fiber, vitamin E, proteins, and other important components just might make them best part of the trail mix.
Nutrition
Serving Size: 1 cup sliced almonds
- 533 calories
- 46 g total fat (71% DV)3.5 g saturated fat (17% DV)
- 29 g monounsaturated fatty acids
- 11.2 g polyunsaturated fatty acids
- 20 g carbohydrates (7% DV)
- 12 g dietary fiber (48% DV)
- 19 g protein (38% DV)
- 247 mg calcium (25% DV)
- 3.41 mg iron (19% DV)
- 2.8 mg zinc (19% DV)
- 248 mg magnesium (62% DV)
- 15 mg phosphorus (44% DV)
- 167 mg potassium (14% DV)
- 23.58 mg vitamin E (79% DV)
- 50 mg choline
Almonds are rich in vegetable proteins, minerals, vitamins, antioxidants, and phytochemicals.
Health Benefits
- Reduced risk of heart disease: The polyphenols (a chemical compound) in almonds are thought to have an antioxidant effect, which improves cholesterol and lowers the likelihood of heart disease.
- Better blood sugar control: Almonds as part of a healthful diet may improve glycemic status in diabetic patients.
- Improved memory: Some research supports the link between eating almonds and cognitive function.
- Healthier gut microbiota: The abundance of dietary fiber and polyphenols in almonds may create a prebiotic effect.
Besides these powerful pluses, almonds work as both a filling snack and potential substitute for milk or flour.
Is almond milk a good alternative for cow’s milk?
If you’re lactose intolerant, vegan, or looking to avoid dairy, choose almond milk alternatives clearly labeled as unsweetened. Even “plain almond milk” can still contain added sugar — up to 18 grams per 8-ounce cup! You’ll also want to check labels for sodium. Some flavored versions can contain up to 230 milligrams, even if they don’t taste salty.
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