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Who doesn’t love a good snack? The temptation to reach for unhealthy, processed snacks is high, yet having a couple almonds with you will reduce the chance for temptation and provide you with some health benefits. As a snack, almonds are my go-to and I always have them on hand. They provide a protein punch and due to their fibre content make you feel full. Almonds are very nutrient-dense, they’re a great source of vitamin E, manganese, magnesium, copper, phosphorus, riboflavin and healthy monounsaturated fatty acids. Even though over 60% of Americans are deficient in magnesium, it is a vital mineral and all of our cells require it. Vitamin E provides antioxidant effects, maintains healthy moisturized skin and promotes neuroplasticity. Almonds skins are also full of polyphenols and contain potential prebiotic properties. Polyphenols defend and protect our gut bacteria from harmful toxins. In addition to providing a detoxifying effect, they are also anti-inflammatory. 

Since they are rich in protein and fiber, they will increase satiety, which could be the reason they have been shown to promote weight loss. One study compared the difference between consuming almonds on a low-calorie diet versus a carbohydrate-based low-calorie diet and found that consistent intake of almond does not cause weight gain. They found that including almonds on a low-calorie diet promotes weight loss compared with the carbohydrate-based low-calorie diet. Further because almonds are low glycemic, they do not cause insulin spikes. So, yeah, almonds, grab a couple, or even throw some on your salad. 

Raw or Roasted

If you’re deciding between raw and roasted nuts, I recommend raw. Roasted nuts are doused in low quality vegetable oil, which when heated and chemically altered is a major toxin. In addition, roasting can reduce the antioxidant capacity of nuts. One study showed that roasting reduces thiamine, carotenoids and tocopherols in almonds. 

Tips to Avoid Over-Snacking

Nuts are packed with so many nutrients, yet the problem is that they are so tiny so it’s really easy to eat way more than necessary. Here are a couple tips to avoid over-snacking.

  • Don’t eat directly from the bag,  because as we know from eating things out of bags (ahem, chips), you can eat way more than you intend to.
  • Count out what you need, I often count out 12-14 almonds and I carry them in a tiny container so it’s there if I get hungry and want a snack. You’ll be surprised how full you feel after only 12-14 almonds, they are full of healthy fats and fibre so it will reduce your snacking throughout the day.
  • Top off your smoothie or salad with almonds.