How many almonds a day can you eat? The expert answers

What is the ideal serving of almonds recommended by the guidelines?

The Italian Guidelines for Healthy Eating and the LARN recommend a standard adult portion of nuts, including almonds, of 30 g, equivalent to approximately 15-20 almonds. The guidelines recommend a weekly frequency for these foods, which, in a diet of approximately 2,000 kcal, equates to two servings per week, corresponding to an average of 9 g per day. However, daily consumption of almonds would be desirable, as suggested by the New Mediterranean Diet Pyramid drawn up by SINU, provided that portion sizes are controlled, avoiding the consumption of salted or sugared almonds.

How many calories per serving do almonds have?

A standard 30g serving of almonds provides an average of 170-180 kcal. This amount corresponds to approximately 8-9% of an average daily energy requirement of 2,000 kcal, which is why almonds can be a suitable snack when included in a balanced diet. The calories in almonds come primarily from unsaturated fats, considered "good" for cardiovascular health. From an energy standpoint, almonds have a comparable energy content to other nuts such as walnuts, hazelnuts, and pistachios, with minimal differences related to their different fat and protein compositions.

Is eating almonds every day good for you?

Regular consumption of almonds, even daily, is considered beneficial when included in a healthy, well-balanced diet. Almonds are a highly energy-dense and nutritionally dense food. They contain predominantly monounsaturated fats, over 20% protein (about 6 g per serving), and dietary fiber, primarily insoluble, with a smaller percentage of soluble fiber that has a potential prebiotic effect. They also provide vitamin E, an important antioxidant, minerals such as magnesium, potassium, and phosphorus, phenolic compounds, and other bioactive substances. Almonds also contribute to improving the overall quality of the diet and encourage an increase in the amount of plant-based proteins.

What are the effects on heart health, satiety, and overall well-being?

Regularly eating almonds and nuts in general improves the lipid profile of the diet, reducing some cardiovascular risk factors, as observed in recent observational studies. These effects are attributed to the combination of unsaturated fats and dietary fiber, and to the replacement of foods high in saturated fats with nuts. The introduction of almonds into the diet often replaces other foods high in saturated fats, such as packaged snacks, and this improves the quality of the fats consumed, with an increase in unsaturated fats, known for their role in controlling LDL cholesterol and supporting cardiovascular health. Furthermore, thanks to the presence of protein, fiber, and fat, almonds promote a feeling of satiety, contributing to appetite control and a better overall energy balance. Regarding satiety, almonds are an excellent food due to their protein and fiber content. They also require a long chewing time, and the fats they provide also prolong the feeling of satiety.

What happens if you eat too many almonds?

Consuming large quantities of almonds, especially in the form of spreads or flours, without portion control, in addition to an already high-calorie diet, can lead to excess energy in an unbalanced diet, potentially leading to gastrointestinal problems in sensitive individuals. Almonds are therefore an excellent food, but they must be consumed with caution.

Raw or toasted almonds: which to choose?

Nutritionally, raw almonds have an intact cellular structure, resulting in lower fat bioavailability, which leads to lower energy absorption and greater satiety. Roasted almonds, on the other hand, are more brittle when chewed and have a more damaged cellular structure, resulting in easier digestion of lipids and proteins. Recent studies have observed that light roasting does not significantly compromise vitamin E, while regular consumption of almonds roasted with added salt or sugar should be avoided.

Are shelled or unshelled almonds better?

"Even in this case, from a nutritional standpoint, there are no differences. Almonds with their shells take longer to consume, slowing down intake and therefore reducing the risk of overindulgence. Shelled almonds, on the other hand, are certainly more convenient and therefore easier to consume in large quantities. The shell can be said to offer an indirect advantage in portion control. One nutritional aspect worth highlighting concerns unpeeled and peeled almonds. Unpeeled almonds contain the cuticle, the brown skin that covers the almond, which is rich in fiber and phenolic compounds. Unpeeled almonds therefore provide slightly more fiber and antioxidants than peeled almonds."

When to eat almonds?

There's no ideal time of day; it's all about daily balance. At breakfast, they improve satiety and nutritional quality, avoiding excessive sugar intake. As an afternoon snack, they replace snacks with a less nutritious profile. Post-workout, they provide energy and nutrients, and they can be consumed in the evening, just be careful about the amount.

Who should limit almond consumption?

People with nut allergies, advanced renal insufficiency due to high potassium and phosphorus levels, those on low-calorie diets, and those with gastrointestinal disorders and intolerance to high fat intake should be especially careful when consuming almonds. In these cases, it's best to reduce portion sizes or consider more digestible forms.

Does eating lots of almonds make you gain weight or not?

Scientific evidence indicates that moderate almond consumption does not promote weight gain and, in some cases, may even aid weight management. However, it's crucial to consider that almonds are a highly energy-dense food, meaning they provide a lot of calories in a relatively small amount of weight. Nevertheless, when consumed in recommended portions, almonds promote satiety, improve the overall quality of the diet, and tend to replace less healthy snacks and foods, often high in sugar and saturated fat. Conversely, the risk of weight gain can arise when portions are large and don't meet guidelines, are consumed primarily in the form of spreads, and the overall calorie balance of the diet isn't considered.