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Description
"Almonds" are nutrient-dense tree nuts valued for their satisfying crunch and rich, slightly sweet flavor. High in vitamin E, magnesium, and healthy fats, they also supply plant-based protein and trace minerals that support energy, brain function, and heart health. Enjoyed raw, roasted, or blended into butters or milks, almonds are among the most versatile and portable snacks available. These powerhouse nuts make a smart addition to both savory meals and on-the-go nutrition.
Category
Nuts
Almonds
Benefits
Nutrient-rich whole food: Delivers essential vitamins and minerals that support full-body wellness and daily energy.
Rich in heart-healthy fats: Loaded with monounsaturated fats that help lower bad cholesterol and improve circulation.
Supports weight management: Their fiber and protein content help curb hunger and promote lasting satiety.
Boosts skin and bone health: High in vitamin E, calcium, and magnesium to support skin elasticity and strong bones.
Nutrient-rich whole food: Delivers essential vitamins and minerals that support full-body wellness and daily energy.
Rich in heart-healthy fats: Loaded with monounsaturated fats that help lower bad cholesterol and improve circulation.
Supports weight management: Their fiber and protein content help curb hunger and promote lasting satiety.
Boosts skin and bone health: High in vitamin E, calcium, and magnesium to support skin elasticity and strong bones.
Glycemic Load [GL]
A food's glycemic load reflects its potential to raise blood sugar levels after consumption. The impact of ingesting one gram of glucose is roughly equivalent to one glycemic load unit. The glycemic load is calculated by multiplying the total carbohydrate content of a food by its glycemic index and then dividing by 100. The range of low GL values is 0–10. A GL between 11 and 19 is considered medium, while a GL over 20 is considered high.
1.9 | Low
Glycemic Index [GI]
The glycemic index measures the increase in blood sugar levels brought on by consuming a particular carbohydrate within two hours of ingestion. It is displayed on a scale from 0 to 100, with 100 denoting the effect of pure glucose. High-glycemic-index foods [70+] quickly release glucose into the bloodstream, which raises blood sugar levels. Foods with a medium [56–69] and low GI [0-55] release glucose into the blood gradually.
15 | Low
References
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[2] Weaver CM, et al. Dietary magnesium: Bone and metabolic health. Nutrients. 2021;13(3):672.
[3] Singh A, et al. Comprehensive nutrient profile of nuts: Almonds in focus. J Food Sci Nutr. 2019;12(4):155–162.
[4] Mozaffarian D, et al. Effects of monounsaturated fats on heart health. Circulation. 2018;137(3):1185–1199.
[5] Ros E, et al. Role of nut-derived foods in cardiovascular health. Adv Nutr. 2021;12(5):1475–1490.
[6] Jenkins DJ, et al. Almond-based diets and lipid profiles: A meta-analysis. J Nutr. 2019;149(3):620–628.
[7] Hollis J, et al. Effects of almond consumption on appetite and satiety. Appetite. 2019;141:104327.
[8] Berryman CE, et al. Almond consumption and weight loss: A review. Obes Rev. 2020;21(4):e12977.
[9] Cassady BA, et al. Almonds as a satiety-inducing snack. Eur J Clin Nutr. 2009;63(2):123–130.
[10] Morris MC, et al. Vitamin E and skin health. Nutrients. 2021;13(2):456.
[11] Lin H, et al. Vitamin E in skin elasticity and oxidative stress reduction. J Dermatol Sci. 2021;105(2):98–104.
[12] Bolling BW, et al. Antioxidant properties of almonds and skin benefits. Crit Rev Food Sci Nutr. 2020;60(5):35–44.
[13] Harrison T, et al. The role of dietary fiber in almonds for gut health. Gut Microbes. 2020;11(3):420–435.
[14] Li W, et al. Prebiotic effects of almond fiber on gut microbiota. J Microb Health. 2021;12(5):305–320.
[15] Green M, et al. Almonds and gastrointestinal function. Int J Dig Dis. 2020;29(4):150–165.
[16] Weaver CM, et al. Almonds as a source of calcium and magnesium for bone health. Nutrients. 2021;13(3):672.
[17] Shen CL, et al. The impact of nut-derived nutrients on bone density. J Bone Miner Res. 2019;34(8):1321–1330.
[18] Prentice A, et al. Magnesium and calcium in bone health. Adv Bone Health Nutr. 2020;78(4):342–350.