Behold, the almond. One of nature’s abundant nuts, and also one of the most popular tree nuts among the human population. This is no surprise, as they are high in healthy fats, antioxidants, vitamins and minerals.
Almonds boast an impressive nutrient profile. A 1-ounce (28-gram) serving of almonds contains:
- Fiber: 3.5 grams
- Protein: 6 grams
- Fat: 14 grams (9 of which are monounsaturated)
- Vitamin E: 37% of the RDI
- Manganese: 32% of the RDI
- Magnesium: 20% of the RDI
- They also contain a decent amount of copper, vitamin B2 (riboflavin) and phosphorus.
This is all from a small handful, which supplies only 161 calories and 2.5 grams of digestible carbohydrates.
Almonds are also a fantastic source of antioxidants. These help protect against oxidative stress, which can damage molecules in your cells and contribute to inflammation, aging and diseases like cancer.
Almonds are also a diabetes-friendly food. They have a remarkably high amount of magnesium.
Magnesium is a mineral involved in more than 300 bodily processes, including blood sugar control.
Interestingly, 25–38% of people with type 2 diabetes are deficient in magnesium. Correcting this deficiency significantly lowers blood sugar levels and improves insulin functions.
This little nut is also jam packed with vitamin E, a family of fat-soluble antioxidants. These antioxidants tend to build up in cell membranes in your body, protecting your cells from oxidative damage.
All in all, almonds are a highly nutritious food that is perfect to incorporate into your diet, even for those with diabetes. However, like any other foods, almonds should be eaten in moderation.
Almonds are one of my favorite nuts. You can get them here.