{"id":3204,"date":"2022-11-07T08:05:32","date_gmt":"2022-11-07T08:05:32","guid":{"rendered":"https:\/\/blog.dofasting.com\/?p=3204"},"modified":"2023-06-07T10:58:42","modified_gmt":"2023-06-07T10:58:42","slug":"benefits-of-almonds","status":"publish","type":"post","link":"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/","title":{"rendered":"15 Evidence-Based Benefits of Almonds"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_46 counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#1_Helps_Control_Blood_Sugar_Levels\" title=\"1. Helps Control Blood Sugar Levels\">1. Helps Control Blood Sugar Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#2_May_Lower_Cholesterol_Levels\" title=\"2. May Lower Cholesterol Levels\">2. May Lower Cholesterol Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#3_Help_Keep_Your_Heart_Healthy\" title=\"3. Help Keep Your Heart Healthy\">3. Help Keep Your Heart Healthy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#4_Packed_With_Vitamin_E\" title=\"4. Packed With Vitamin E\">4. Packed With Vitamin E<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#5_Packed_With_Essential_Minerals_and_Antioxidants\" title=\"5. Packed With Essential Minerals and Antioxidants\">5. Packed With Essential Minerals and Antioxidants<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#6_Packed_With_Fiber\" title=\"6. Packed With Fiber\">6. Packed With Fiber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#7_Packed_With_Plant_Protein_and_Healthy_Fats\" title=\"7. Packed With Plant Protein and Healthy Fats\">7. Packed With Plant Protein and Healthy Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#8_Help_Control_Your_Weight\" title=\"8. Help Control Your Weight\">8. Help Control Your Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#9_Helps_With_Digestion\" title=\"9. Helps With Digestion\">9. Helps With Digestion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#10_Reduces_Hunger_and_Helps_You_Feel_Full\" title=\"10. Reduces Hunger and Helps You Feel Full\">10. Reduces Hunger and Helps You Feel Full<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#11_Help_With_Skincare\" title=\"11. Help With Skincare\">11. Help With Skincare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#12_Promotes_Bone_Health\" title=\"12. Promotes Bone Health\">12. Promotes Bone Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#13_May_Reduce_Inflammation\" title=\"13. May Reduce Inflammation\">13. May Reduce Inflammation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#14_May_Have_Anti-Cancer_Potential\" title=\"14. May Have Anti-Cancer Potential\">14. May Have Anti-Cancer Potential<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#15_May_Help_Improve_Overall_Nutritional_Quality\" title=\"15. May Help Improve Overall Nutritional Quality\">15. May Help Improve Overall Nutritional Quality<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#Nutritional_Information\" title=\"Nutritional Information\">Nutritional Information<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#Why_Are_Almonds_So_Important_in_Intermittent_Fasting\" title=\"Why Are Almonds So Important in Intermittent Fasting?\">Why Are Almonds So Important in Intermittent Fasting?<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2><span class=\"ez-toc-section\" id=\"1_Helps_Control_Blood_Sugar_Levels\"><\/span>1. Helps Control Blood Sugar Levels<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Eating almonds may help regulate blood sugar levels. This is especially great for people who have <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4549665\/\">type 2 diabetes<\/a>. Almonds contain <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170567\/nutrients\">270mg<\/a> of magnesium \u2013 an important nutrient that strengthens glycemic control and decreases high blood pressure.<\/p>\n<p>Maintaining blood sugar content can prevent long-term <a href=\"https:\/\/medlineplus.gov\/ency\/article\/002423.htm\">health problems<\/a> like kidney disease, vision impairment, strokes, and heart disease. You should eat almonds at least once or twice a day to get enough magnesium into your system.<\/p>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<h2><span class=\"ez-toc-section\" id=\"2_May_Lower_Cholesterol_Levels\"><\/span>2. May Lower Cholesterol Levels<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Almonds are packed with soluble fiber that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566984\/\">helps to lower<\/a> cholesterol levels. Having high cholesterol can limit blood flow and increase the risk of heart disease.<\/p>\n<p>They can reduce the integration of cholesterol in your bloodstream, preventing extra fat in your cells. Soluble fiber forms a gel-like substance that moves slowly through your intestines and picks up bad fats, dietary cholesterol, salts, and sugars.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Help_Keep_Your_Heart_Healthy\"><\/span>3. Help Keep Your Heart Healthy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Your body needs healthy fats to boost energy levels and support strong cell function. Almonds contain unsaturated fat \u2013 a type of fatty acid that <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5946253\/#\">stabilizes heart rhythm<\/a> and decreases the risk of heart attacks or strokes.<\/p>\n<p>It\u2019s recommended that people consume 20% of healthy fat on their diet. One serving of almonds (28g) <a href=\"https:\/\/www.almonds.com\/why-almonds\/health-and-nutrition\/nutritional-value#\">has 13g <\/a>of unsaturated fat, making it perfect for your nutritious meals. You can snack on these throughout the day to ensure your <a href=\"https:\/\/dofasting.com\/blog\/does-fasting-lower-blood-pressure\/\">heart is healthy<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_Packed_With_Vitamin_E\"><\/span>4. Packed With Vitamin E<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Vitamin E can help strengthen your vision, reproduction, blood, skin, and brain. It\u2019s also very important for immune health since it boosts antioxidant defenses that protect you against infections. Everyone needs a sound immune system to stay fit and happy.<\/p>\n<p>You should get around <a href=\"https:\/\/www.mayoclinic.org\/drugs-supplements-vitamin-e\/art-20364144\">15mg<\/a> of this vitamin daily to gain the health benefits. Almonds contain 7.7mg of this micronutrient, which almost takes up your daily recommendation. Other foods like sunflower seeds, peanut butter, and beet greens have vitamin E.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Packed_With_Essential_Minerals_and_Antioxidants\"><\/span>5. Packed With Essential Minerals and Antioxidants<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>One serving of almonds has antioxidant properties that reduce the chances of heart-related diseases. It includes health conditions like <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4315737\/#\">coronary artery disease<\/a>, high blood pressure, cardiac arrest, arrhythmia, and congestive heart failure.<\/p>\n<p>Consuming almonds is a great way of fueling your body with calcium, protein, iron, and potassium. These are required to increase bone and muscle strength. If you want to <a href=\"https:\/\/dofasting.com\/blog\/keto-weight-loss\/\">lose weight<\/a> or build muscle, eating raw almonds can benefit your fitness journey.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"6_Packed_With_Fiber\"><\/span>6. Packed With Fiber<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Almonds are loaded with fiber that can help maintain bowel movement. People who regularly suffer from constipation can eat almonds to reduce that discomfort.<\/p>\n<p>Fiber also contributes to heart health by lowering <a href=\"https:\/\/www.cdc.gov\/cholesterol\/ldl_hdl.htm\">low-density lipoprotein<\/a>. Low-density lipoprotein is also called \u201cbad\u201d cholesterol which puts you at risk of chronic health problems. Other nuts, like pistachios and hazelnuts, contain the same amount of fiber to protect your organs.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"7_Packed_With_Plant_Protein_and_Healthy_Fats\"><\/span>7. Packed With Plant Protein and Healthy Fats<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7760812\/\">Plant protein<\/a> is essential for maintaining healthy muscles and tissues. Eating almonds ensures you\u2019re getting enough of that building block in your body.<\/p>\n<p>The <a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000785.htm\">monounsaturated fats<\/a> in almonds may also help develop and strengthen important cells. You can eat just a handful of this food to achieve these protein and fat-based benefits. There\u2019s nothing wrong with having healthy fat on your low-calorie diet.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"8_Help_Control_Your_Weight\"><\/span>8. Help Control Your Weight<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Almonds have plenty of protein and fats that fill you up quickly. This may stop <a href=\"https:\/\/dofasting.com\/blog\/binge-eating\/\">binge eating<\/a> throughout the day or snacking on high-calorie foods. People might choose to consume almonds in the afternoon to satisfy intense hunger before dinner meals.<\/p>\n<p>Just remember that almonds have around <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170567\/nutrients\">579 calories<\/a> per 100g. Eating too much can lead to weight gain. Of course, if that\u2019s your goal, enjoy plenty of these on your diet.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"9_Helps_With_Digestion\"><\/span>9. Helps With Digestion<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Eating almonds or drinking almond milk can keep your <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6736066\/#\">gastrointestinal tract<\/a> moving. This may prevent constipation from stodgy foods that disrupt digestion. Almonds are basically probiotics that feed good bacteria already living in your <a href=\"https:\/\/dofasting.com\/blog\/fasting-for-gut-health\/\">stomach<\/a>.<\/p>\n<p>Good gut bacteria is called <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3145055\/\">bifidobacteria<\/a> \u2013 a group of microorganisms that protect your digestive enzymes. They can also help people who have metabolic syndrome. A healthy gut always leads to a better life that makes you feel great.<\/p>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<h2><span class=\"ez-toc-section\" id=\"10_Reduces_Hunger_and_Helps_You_Feel_Full\"><\/span>10. Reduces Hunger and Helps You Feel Full<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Feeling hungry all the time can lead to snacking, and eating too much might then promote weight gain. People who are on their weight loss journey will want to avoid this. Consider blending almonds in a smoothie with strawberries, bananas, and Greek yogurt.<\/p>\n<p>Almonds are <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4116579\/\">high-density nuts<\/a> that satisfy your cravings. This can keep you satisfied between meal times and help you lose weight over a few weeks.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"11_Help_With_Skincare\"><\/span>11. Help With Skincare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The vitamin E in almonds may protect your skin from sun damage. Looking after your skin prevents aging-related appearances like <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6916293\/\">wrinkles<\/a> and dark spots. You can eat plenty of almonds or rub almond oil on your face directly to see its smoothing effects.<\/p>\n<p>Skin health is especially important to limit premature aging. No one wants to have fine lines at a young age. Just eating a few almonds or buying almond-based skin products can give you naturally glowing skin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"12_Promotes_Bone_Health\"><\/span>12. Promotes Bone Health<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Raw almonds contain plenty of calcium that strengthens bone health. Even drinking almond milk once or twice a day can fuel your body with calcium and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3953885\/\">magnesium<\/a>.<\/p>\n<p>A 100g serving of almonds have <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170567\/nutrients\">269mg <\/a>of calcium \u2013 plenty to maintain bones and teeth. People who have osteoporosis, metatarsalgia, and rheumatoid arthritis can increase their almond consumption to prevent bone decay or joint pain.<\/p>\n<p>Most adults need at least <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-HealthProfessional\/#\">1300mg<\/a> to gain these amazing health benefits.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"13_May_Reduce_Inflammation\"><\/span>13. May Reduce Inflammation<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Eating nuts in general can reduce inflammation, but almonds especially soothe your joints. The omega-3 fatty acids in almonds can limit the production of inflammation-related molecules. Any redness or swelling may settle once absorbing these <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12480795\/\">omega-3s<\/a>.<\/p>\n<p>These healthy fatty acids may also benefit people who suffer from long-term inflammation. It can lead to a reduced risk of heart disease in older adults. Eating foods that protect heart health is the key to feeling energized and healthy.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"14_May_Have_Anti-Cancer_Potential\"><\/span>14. May Have Anti-Cancer Potential<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Consuming some almonds daily might <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26183374\/\">significantly reduce<\/a> certain cancers like colon cancer and breast cancer. This food can also protect your gut health and prevent cells from becoming tumorous \u2013 a process that damages red blood cells.<\/p>\n<p>Try to increase your almond intake to avoid these cancer risk factors. Some people are advised to eat plenty of nuts to stop cancer from returning again. The polyphenol antioxidants will lower blood sugar levels that may promote cancer microorganisms.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"15_May_Help_Improve_Overall_Nutritional_Quality\"><\/span>15. May Help Improve Overall Nutritional Quality<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>By now, you understand that almonds have loads of essential nutrients. The health benefits of almonds derive from their <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7146189\/\">nutritional quality<\/a>. You need minerals like vitamin E and vitamin D to function properly and maintain good blood pressure.<\/p>\n<p>Eating almonds is the first step to enforcing a healthy lifestyle. They pack the perfect healthy punch for your body. With all of the unsaturated fats, <a href=\"https:\/\/dofasting.com\/blog\/intermittent-fasting-and-electrolytes-do-you-need-them\/\">electrolytes<\/a>, plant protein, and soluble fiber, they will surely improve anyone\u2019s usual diet.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Nutritional_Information\"><\/span>Nutritional Information<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Everyone needs a certain amount of micronutrients to stay healthy. You need to balance the minerals in your daily calories by consuming different foods and beverages. Any type of nutrient can improve vascular function and prevent insulin resistance.<\/p>\n<p>Take a look at the table below to see the ideal daily nutrient intake for adults:<\/p>\n<ul>\n<li>Calories: <a href=\"https:\/\/health.gov\/our-work\/nutrition-physical-activity\/dietary-guidelines\/previous-dietary-guidelines\/2015\">2,000<\/a><\/li>\n<li>Carbohydrates: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4224210\/#\">130g<\/a><\/li>\n<li>Fats: <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/11208-fat-what-you-need-to-know\">40\u201370g<\/a><\/li>\n<li>Protein: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5872778\/#\">45\u201360g<\/a><\/li>\n<li>Fiber: <a href=\"https:\/\/ask.usda.gov\/s\/article\/How-much-dietary-fiber-should-I-eat#\">28g<\/a><\/li>\n<li>Sugars: <a href=\"https:\/\/www.cdc.gov\/healthyweight\/healthy_eating\/sugar.html\">10\u201320g<\/a><\/li>\n<\/ul>\n<p>Now, here are the essential nutrients in <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170567\/nutrients\">100g<\/a> of almonds:<\/p>\n<ul>\n<li>Calories: 579<\/li>\n<li>Carbohydrates: 21.6g<\/li>\n<li>Fats: 49.9g<\/li>\n<li>Protein: 21.2g<\/li>\n<li>Fiber: 12.5g<\/li>\n<li>Sugars: 4.35g<\/li>\n<\/ul>\n<p>One serving of almonds is plenty to reach your nutrient recommendation. They contain plenty of healthy fats, protein, and fiber that already take up most of your calories. Just be aware that 500 calories per serving might be too much for your weight loss journey.<\/p>\n<p>You could eat 50g of almonds in the morning and 50g as a mid-afternoon snack. This may balance out your calories and encourage higher vitamin E intake.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Why_Are_Almonds_So_Important_in_Intermittent_Fasting\"><\/span>Why Are Almonds So Important in Intermittent Fasting?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><a href=\"https:\/\/dofasting.com\/what-is-intermittent-fasting\/\">Intermittent fasting<\/a> is one way to lose fat and lower blood pressure. Eating high-density foods during your eating periods is super important for reducing hunger levels. Almonds should be a part of that diet, as they contain nutrients to help you <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/14574348\/\">lose weight<\/a>.<\/p>\n<p>Not everyone knows how to fast, but <a href=\"https:\/\/dofasting.com\/\">DoFasting<\/a> can provide programs that help you eat nutritious foods. The custom-fit app has plenty of recipes picked by professionals. With over 5,000 meals, you\u2019re bound to find something that suits your dietary needs.<\/p>\n<p>You can also use the app to receive full guidance on successful fasting. There are educational articles and tips that encourage you to eat healthy. Mixing sliced almonds with weight loss recipes may produce faster and more efficient results.<\/p>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<h2>Conclusion<\/h2>\n<p>Almonds are one of the best foods to have on your diet.<\/p>\n<p>They can lower blood pressure and prevent heart disease \u2013 two amazing benefits that keep you fit and healthy. But these aren\u2019t the only benefits you\u2019ll gain from consuming nuts. It\u2019s especially important to eat almonds when managing your weight.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>1. Helps Control Blood Sugar Levels Eating almonds may help regulate blood sugar levels. This is especially great for people who have type 2 diabetes. Almonds contain 270mg of magnesium \u2013 an important nutrient that strengthens glycemic control and decreases high blood pressure. Maintaining blood sugar content can prevent long-term health problems like kidney disease, [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":3094,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[33],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.13 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>15 Evidence-Based Benefits of Almonds<\/title>\n<meta name=\"description\" content=\"Eating plenty of almonds is important for your overall health, but why else should you eat them? Learn about the 15 proven health benefits of almonds.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dofasting.com\/blog\/wp-json\/wp\/v2\/posts\/3204\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"15 Evidence-Based Benefits of Almonds\" \/>\n<meta property=\"og:description\" content=\"Eating plenty of almonds is important for your overall health, but why else should you eat them? Learn about the 15 proven health benefits of almonds.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/\" \/>\n<meta property=\"og:site_name\" content=\"DoFasting Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/dofasting\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-11-07T08:05:32+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-07T10:58:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/10\/DF_FeaturedImage.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1005\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"DoFasting Editorial\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@dofastingapp\" \/>\n<meta name=\"twitter:site\" content=\"@dofastingapp\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"DoFasting Editorial\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/\"},\"author\":{\"name\":\"DoFasting Editorial\",\"@id\":\"https:\/\/dofasting.com\/blog\/#\/schema\/person\/df2363ade4b8132ed2a299dd45914c27\"},\"headline\":\"15 Evidence-Based Benefits of Almonds\",\"datePublished\":\"2022-11-07T08:05:32+00:00\",\"dateModified\":\"2023-06-07T10:58:42+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/\"},\"wordCount\":1520,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dofasting.com\/blog\/#organization\"},\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/\",\"url\":\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/\",\"name\":\"15 Evidence-Based Benefits of Almonds\",\"isPartOf\":{\"@id\":\"https:\/\/dofasting.com\/blog\/#website\"},\"datePublished\":\"2022-11-07T08:05:32+00:00\",\"dateModified\":\"2023-06-07T10:58:42+00:00\",\"description\":\"Eating plenty of almonds is important for your overall health, but why else should you eat them? Learn about the 15 proven health benefits of almonds.\",\"breadcrumb\":{\"@id\":\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"DoFasting Blog\",\"item\":\"https:\/\/dofasting.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"15 Evidence-Based Benefits of Almonds\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dofasting.com\/blog\/#website\",\"url\":\"https:\/\/dofasting.com\/blog\/\",\"name\":\"DoFasting Blog\",\"description\":\"Find trusted fasting information from experts and useful tips in DoFasting&#039;s blog.\",\"publisher\":{\"@id\":\"https:\/\/dofasting.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dofasting.com\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dofasting.com\/blog\/#organization\",\"name\":\"DoFasting Blog\",\"url\":\"https:\/\/dofasting.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dofasting.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/dofasting.com\/blog\/app\/uploads\/2023\/02\/color.svg\",\"contentUrl\":\"https:\/\/dofasting.com\/blog\/app\/uploads\/2023\/02\/color.svg\",\"width\":160,\"height\":20,\"caption\":\"DoFasting Blog\"},\"image\":{\"@id\":\"https:\/\/dofasting.com\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/dofasting\/\",\"https:\/\/twitter.com\/dofastingapp\",\"https:\/\/www.instagram.com\/dofastingapp\/\",\"https:\/\/www.pinterest.com\/DoFastingapp\/\",\"https:\/\/www.reddit.com\/r\/DoFasting\/\",\"https:\/\/apps.apple.com\/us\/app\/dofasting-fasting-tracker\/id1456288628\",\"https:\/\/www.trustpilot.com\/review\/dofasting.com\",\"https:\/\/www.youtube.com\/channel\/UChkuh9VdptIgT0HBffz25LA\",\"https:\/\/www.sitejabber.com\/reviews\/dofasting.com\",\"https:\/\/www.crunchbase.com\/organization\/dofasting\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dofasting.com\/blog\/#\/schema\/person\/df2363ade4b8132ed2a299dd45914c27\",\"name\":\"DoFasting Editorial\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dofasting.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/a8639c913c7d9f0b002c321d094c95a7?s=96&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/a8639c913c7d9f0b002c321d094c95a7?s=96&r=g\",\"caption\":\"DoFasting Editorial\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"15 Evidence-Based Benefits of Almonds","description":"Eating plenty of almonds is important for your overall health, but why else should you eat them? Learn about the 15 proven health benefits of almonds.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/dofasting.com\/blog\/wp-json\/wp\/v2\/posts\/3204","og_locale":"en_US","og_type":"article","og_title":"15 Evidence-Based Benefits of Almonds","og_description":"Eating plenty of almonds is important for your overall health, but why else should you eat them? Learn about the 15 proven health benefits of almonds.","og_url":"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/","og_site_name":"DoFasting Blog","article_publisher":"https:\/\/www.facebook.com\/dofasting\/","article_published_time":"2022-11-07T08:05:32+00:00","article_modified_time":"2023-06-07T10:58:42+00:00","og_image":[{"width":1920,"height":1005,"url":"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/10\/DF_FeaturedImage.jpg","type":"image\/jpeg"}],"author":"DoFasting Editorial","twitter_card":"summary_large_image","twitter_creator":"@dofastingapp","twitter_site":"@dofastingapp","twitter_misc":{"Written by":"DoFasting Editorial","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#article","isPartOf":{"@id":"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/"},"author":{"name":"DoFasting Editorial","@id":"https:\/\/dofasting.com\/blog\/#\/schema\/person\/df2363ade4b8132ed2a299dd45914c27"},"headline":"15 Evidence-Based Benefits of Almonds","datePublished":"2022-11-07T08:05:32+00:00","dateModified":"2023-06-07T10:58:42+00:00","mainEntityOfPage":{"@id":"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/"},"wordCount":1520,"commentCount":0,"publisher":{"@id":"https:\/\/dofasting.com\/blog\/#organization"},"articleSection":["Nutrition"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/","url":"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/","name":"15 Evidence-Based Benefits of Almonds","isPartOf":{"@id":"https:\/\/dofasting.com\/blog\/#website"},"datePublished":"2022-11-07T08:05:32+00:00","dateModified":"2023-06-07T10:58:42+00:00","description":"Eating plenty of almonds is important for your overall health, but why else should you eat them? Learn about the 15 proven health benefits of almonds.","breadcrumb":{"@id":"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dofasting.com\/blog\/benefits-of-almonds\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/dofasting.com\/blog\/benefits-of-almonds\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"DoFasting Blog","item":"https:\/\/dofasting.com\/blog\/"},{"@type":"ListItem","position":2,"name":"15 Evidence-Based Benefits of Almonds"}]},{"@type":"WebSite","@id":"https:\/\/dofasting.com\/blog\/#website","url":"https:\/\/dofasting.com\/blog\/","name":"DoFasting Blog","description":"Find trusted fasting information from experts and useful tips in DoFasting&#039;s blog.","publisher":{"@id":"https:\/\/dofasting.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dofasting.com\/blog\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dofasting.com\/blog\/#organization","name":"DoFasting Blog","url":"https:\/\/dofasting.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dofasting.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/dofasting.com\/blog\/app\/uploads\/2023\/02\/color.svg","contentUrl":"https:\/\/dofasting.com\/blog\/app\/uploads\/2023\/02\/color.svg","width":160,"height":20,"caption":"DoFasting Blog"},"image":{"@id":"https:\/\/dofasting.com\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/dofasting\/","https:\/\/twitter.com\/dofastingapp","https:\/\/www.instagram.com\/dofastingapp\/","https:\/\/www.pinterest.com\/DoFastingapp\/","https:\/\/www.reddit.com\/r\/DoFasting\/","https:\/\/apps.apple.com\/us\/app\/dofasting-fasting-tracker\/id1456288628","https:\/\/www.trustpilot.com\/review\/dofasting.com","https:\/\/www.youtube.com\/channel\/UChkuh9VdptIgT0HBffz25LA","https:\/\/www.sitejabber.com\/reviews\/dofasting.com","https:\/\/www.crunchbase.com\/organization\/dofasting"]},{"@type":"Person","@id":"https:\/\/dofasting.com\/blog\/#\/schema\/person\/df2363ade4b8132ed2a299dd45914c27","name":"DoFasting Editorial","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dofasting.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/a8639c913c7d9f0b002c321d094c95a7?s=96&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/a8639c913c7d9f0b002c321d094c95a7?s=96&r=g","caption":"DoFasting Editorial"}}]}},"_links":{"self":[{"href":"https:\/\/dofasting.com\/blog\/wp-json\/wp\/v2\/posts\/3204"}],"collection":[{"href":"https:\/\/dofasting.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dofasting.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dofasting.com\/blog\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/dofasting.com\/blog\/wp-json\/wp\/v2\/comments?post=3204"}],"version-history":[{"count":5,"href":"https:\/\/dofasting.com\/blog\/wp-json\/wp\/v2\/posts\/3204\/revisions"}],"predecessor-version":[{"id":4863,"href":"https:\/\/dofasting.com\/blog\/wp-json\/wp\/v2\/posts\/3204\/revisions\/4863"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dofasting.com\/blog\/wp-json\/wp\/v2\/media\/3094"}],"wp:attachment":[{"href":"https:\/\/dofasting.com\/blog\/wp-json\/wp\/v2\/media?parent=3204"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dofasting.com\/blog\/wp-json\/wp\/v2\/categories?post=3204"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dofasting.com\/blog\/wp-json\/wp\/v2\/tags?post=3204"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}