Healthy Snack: This is what happens when you eat almonds every day

Snack with a difference! If you need something healthy to snack on in between meals, then definitely reach for almonds. It’s not for nothing that you find healthy satiating ingredients in every trail mix. They do amazing things in your body.

by Mathilda Trausch, online editorial teamPublished: December 5th, 2023

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Nuts are often demonized as calorie bombs, but thanks to their valuable nutritional values, they can even help you lose weight .

Almonds in particular have numerous positive effects when consumed daily. You can find out here what the nut can do and how much of it you should eat every day.Reading tip

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Almonds have so many healthy nutrients

• fiber
• protein
• minerals
• Vitamins B, E and beta-carotene
• Folic acid
• unsaturated fatty acids

Almonds also provide bone-strengthening calcium and blood-building iron and even the rare trace elements zinc, selenium and fluorine.

The folic acid contained in almonds is particularly important for pregnant women. Unsaturated fatty acids in almonds can regulate elevated blood lipid levels and protect the heart and blood vessels.

The almond is a real all-rounder and is therefore best eaten daily.Reading tip

Almonds help you lose weight

Nuts are real fillers. If you want to lose weight, you should eat as many foods as possible that are high in fiber and protein . They fill you up and prevent cravings . A handful of almonds as a snack between meals can support your diet.
 

Fewer calories than you think

Of course, when dieting, it still depends on the total calorie intake. However, since almonds are very difficult to digest, you probably only consume some of the calories they contain. American researchers confirm this in the “American Journal of Clinical Nutrition”.

The body has difficulty using the fat in the almonds. Instead of the stated 170 calories per 28 grams, you only consume around 130 calories in a serving of almonds.

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Your gut loves almonds

A study from America found that 56 grams of almonds a day (equivalent to about 46 almonds) can improve intestinal health. This is due to the butyric acid contained in almonds.
 

This is how the study went:

For the study, the researchers examined three test groups consisting of 87 men and women between the ages of 18 and 45. The groups were asked to eat at least two snacks of either whole almonds, ground almonds or a muffin with equivalent calories each day for four weeks.

The result: The groups that ate almond snacks had a significantly higher proportion of butyrate in their bodies than the test group that ate muffins.

The researchers concluded: The fatty acid butyrate appears to be particularly important for our intestinal flora. It acts as an energy source for the intestinal cells so that they can function properly. Butyrate also helps the intestines absorb nutrients better.

Butyrate supports the intestinal wall and prevents bacteria from entering the blood. In general, butyrate prevents flatulence and other intestinal problems.
 

There are numerous reasons for eating almonds every day. For optimal results, you should eat 56 grams of almonds per day. If raw almonds are too monotonous for you, you can also incorporate them into your cake recipes or as a topping on warm dishes.

The only important thing is that the brown peel is not removed because it contains a particularly high amount of fiber.

author: Mathilda Trausch, online editorial team