The next time you're feeling hunger pangs between meals, don't reach for a bag of potato chips -- instead, eat a handful of almonds. Almonds are tree nuts that are packed with nutrients, and not only do they make a tasty snack, but they provide a variety of proven health benefits as well. Talk to your doctor before you include almonds in your diet, especially if you have allergies or health conditions.
Full of Healthy Fats and Omega-3
A 1-oz. serving of almonds -- or about 24 almonds -- contains approximately 14 g of fat. Most of this is healthy fat -- monounsaturated fat and polyunsaturated fat, as opposed to saturated fat. Polyunsaturated and monounsaturated fats don't clog the arteries the same way saturated fat does. Instead of collecting in the bloodstream along the artery walls, healthy fats collect the saturated fat and remove it from the bloodstream, lowering low-density lipoprotein, or bad cholesterol. Consuming healthy fats also raises your levels of high-density lipoprotein, or good cholesterol, which helps reduce your risk of developing heart disease. Additionally, almonds contain omega-3 fatty acids, which could reduce irregular heart rhythms and prevent a heart attack. Linda Vorvick, MD of the University of Washington School of Medicine recommends getting between 20 and 35 percent of your daily calories from fat and sources of polyunsaturated and monounsaturated fats, like almonds.
High in Protein
Almonds are packed with lean protein. A 1-oz. serving contains 6 g of protein, but only a negligible amount of saturated fat. In the article "Healthy Diet: End the Guesswork With These Nutrition Guidelines," MayoClinic.com recommends that adults consume between 50 and 175 g of protein per day, and eating almonds is a healthy way to achieve this goal. Almonds are a nutritious option for vegetarians, because adding them to salads, rice, oatmeal and yogurt will increase the protein count of the meal. A high-protein snack, like a handful of almonds, helps curb the appetite with minimal calories. A 1-oz. serving of almonds contains approximately 170 calories per serving.
Milk Substitute
Almonds aren't only a nutritious snack; they're also the main ingredient in almond milk, a lactose-free milk substitute. Almond milk is a creamy, white beverage that is added to cereal, recipes or consumed by itself as a drink. Like almonds, almond milk is high in protein and healthy fats, but it's also a nutritious substitute for cow's milk. Almond milk contains nearly half the fat of whole milk, and most of this fat is polyunsaturated and monounsaturated fat, rather than the saturated fat found in cow's milk. Almond milk contains no lactose, so it is a healthy substitute for individuals who are unable to drink cow's milk due to lactose intolerance.
High in Fiber
Eat a 1-oz. serving of almonds and you'll get approximately 3 g of fiber. Because fiber adds bulk to your stool and takes longer to digest, almonds make you feel full and satisfied for longer periods of time. Women should consume between 22 and 28 g of fiber per day, while men should consume 28 to 34 g of fiber per day, notes MayoClinic.com. Although you probably won't get all the fiber you need from nuts, almonds may help you consume less if you eat them as a snack when you're feeling hungry throughout the day.
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