You have always heard from your elders to eat almonds daily as it helps boost brain power and provides other health benefits. But do you know there are also various risks of eating too many almonds for your health? No doubt, almonds are very beneficial for our physical and mental health. But as we know, excess of everything is not suitable for us, and the same with almonds. You might suffer from various health conditions if you eat them more than the limit. In this article, we will cover the risks of eating too many almonds, so you should read this article to the end to know its risks and how to avoid them.
Nutritional profile of almonds
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Almonds are delicious and filled with many nutrients, making them best for physical and mental growth. Here is the list of nutrients almonds contain:
- Healthy Fats – Monounsaturated fats
- Fiber
- Protein
- Minerals
- Vitamin E
- Low in Carbohydrates
- Antioxidants – flavonoids and phenolic compounds
However, you should be aware those almonds are nutrient-dense and high in calories. So if you take them in excess, you might also face some of these negative effects. So always go for moderate consumption to enjoy the health benefits of almonds.
Benefits of moderate almond consumption
Heart Health
Almonds contain monounsaturated fats, which are known to promote heart health. These fats also help remove bad cholesterol levels and also help in lowering the risks of heart attacks.
Weight Management
Almonds are a high source of calories. Despite this, they help a lot in weight management. As almonds are filled with protein, healthy fats, and fiber, thus eating almonds helps in keeping your stomach full for a long time and thus lowering your hunger cravings. Finally helps you from overeating and gaining weight.
Blood Sugar Control
One of the best benefits of consuming almonds is their low glycemic index, which means they have a low impact on blood sugar levels. So those struggling with diabetes and want to control it should try eating almonds as this will help you a lot to face the problem of diabetes.
Nutrient Powerhouse
Almonds are a nutrient powerhouse as they are rich in vitamin E, calcium, magnesium, and various antioxidants. So almonds can provide various health benefits, from strengthening your teeth and bones to boosting your immunity.
Brain Health
As per research, almonds have a very positive impact on brain growth. As they contain vitamin E and healthy fats, thus eating almonds daily helps in improving cognitive abilities and also helps in lowering the age-wise decline in cognition.
Risks Of Eating Too Many Almonds
Almonds are beneficial for one’s mental and physical health. But you must face various health risks of eating too many almonds if you don’t stop on time.
Excess calorie intake
One of the greater risks of eating too many almonds is that they are higher in calories. So eating almonds in excess can increase the amount of calories intake and thus leads to the weight gain related problem and become a hindrance in your weight management efforts.
Digestive issues
One of the other risks of eating too many almonds is that it can affect your digestion process. Eating in excess can lead to gas problems, bloating, and discomfort. Those who are sensitive to digestive issues or have any digestive disorders should not go for excess consumption of almonds.
Nutrient imbalances
Although almonds are a nutrients powerhouse, you may have to face various risks of eating too many almonds if you depend on almonds as your primary food source, it can increase the number of certain nutrients in your body, making neutering imbalances, and you will not be able to get other nutrients which are also required for your body.
Oxalate content and kidney stones
One of the major risks of eating too many almonds is that they contain oxalates, which are responsible for creating kidney stones. So if you have some history, you should avoid eating almonds as they can lead to the creation of kidney stones.
How many almonds should you eat per day?
Almonds are a powerhouse, containing most of our body’s nutrients. But have you considered one about what is the right amount of almonds that you should eat a day to enjoy the overall health benefits of almonds? We have to go through some research and found that the standard amount of almonds that one should take in a day is 1 ounce, which equates to roughly 23 almonds. If you consume more than these, there may be various health risks of eating too many almonds that you have to face.
So if you really want to enjoy the health benefits, you should not exceed the limit. Otherwise, you will face various health conditions and will not be able to enjoy the benefits of almonds.
