Nutrition & Research

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The State of the Science Report brings together two years of almonds research divided into an easy-to-use topic format. 

Heart Health

  • Almonds are a source of thiamine, which supports the proper function of the heart.
  • Almonds contain 12 g of linoleic acid per 100 g serving. The daily consumption of 10 g of linoleic acid contributes to the maintenance of healthy blood cholesterol levels.
  • Almonds contain 132 mg of plant sterols per 100 g serving. A daily intake of at least 0.8 g of plant sterols/stanols contributes to the maintenance of healthy blood cholesterol levels.
  • Almonds are high in unsaturated ("good.) fats. Replacing saturated fats in the diet with unsaturated fats in the diet contributes to the maintenance of heatlhy blood cholesterol levels.
  • Almonds are naturally sodium-free. Reducing the consumption of sodium contributes to the maintenance of normal blood pressure.
  • Part of the Portfolio Eating Plan
  •  Part of the PREDIMED Mediterranean Diet study 
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  • Each 30-gram serving of almonds provides 6 grams of energizing protein, 13 grams of "good. unsaturated fat, 1 gram of saturated fat and 6.5 grams of carbohydrate.
  • A 30-gram serving of almonds a. delivers 15 essential nutrients.
  • Almonds are high in calcium, copper, magnesium, manganese, phosphorus and riboflavin and are a source of iron, niacin and thiamine — all of which contribute to normal energy-yielding metabolism.
  • Almonds are a. a source of folate. Folate, iron, magnesium, niacin and riboflavin all contribute to the reduction of tiredness and fatigue.
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Weight management

  • Good fit with popular weight-loss plans
  • Research suggests that about 20% of the calories found in almonds are not available for digestion or absorption due to the rigid cell walls. Thus, it is thought that per 30g serving, we only digest about 138 calories. (Learn more here...*) 
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Powerful nutrition

  • Tree nut highest in protein, fibre and four essential nutrients
  • 79 mg of calcium and 65% daily requirements of antioxidant vitamin E
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Gluten free

  • Like other nuts, almonds are naturally gluten free.
  • Many forms to choose from
  • No-stress substitutions 
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  • Low glycemic index
  • Research suggests that almonds may help moderate blood glucose levels. (*See Diabetes section for a discussion of study results.) 
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