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Health Benefits

Benefits In So Many Ways

Tasty? Yes. Crunchy? Absolutely. But did you know that almonds are heart healthy, gluten-free, can support weight management goals and have gut health benefits?

Treat your heart right with almonds.


Heart Health

Almonds’ heart-smart benefits are meaningful for just about everyone, especially since cardiovascular disease holds the spot as the leading cause of death among men and women in Europe.

Almonds fit into a heart-smart eating plan. They are rich in unsaturated fatsand also contain 3.5 g of linoleic acid per 30g-serving, which helps maintain normal blood cholesterol levels.2 Replacing saturated fats in the diet with saturated [sic: unsaturated] fats also helps maintain normal cholesterol levels.

Almonds have 3.5 g of linoleic acid per 30-gram serving. The beneficial effect is obtained with a daily intake of 10 g of linoleic acid.

Take these tips to heart

Time for a gut check – digest this.


Gut Health

The human gut or gastrointestinal tract (GI) functions as a gateway to our immune system, with approximately 80% of immunity starting there.3 It’s also where prebiotics come into play. In vitro research hypothesises, but does not prove, that almonds may have a prebiotic effect that can support the GI tract.4 Other research has looked at how almonds –including different forms –may impact gut microbiota.5 And while more research and human clinical studies are needed to determine the prebiotic effect of almonds, it’s still just one more reason to include them in your diet. Not to mention a 30-gram serving provides 4 grams of fibre, which can also contribute significantly to a healthy digestive tract.

Worry-free, gluten-free almonds.



Whole natural almonds are gluten-free, versatile, and always enjoyable. So, for those living with coeliac disease or gluten sensitivity, they’re a tried and true solution for living deliciously and without worry. From natural whole almonds (a stellar snack) to sliced, diced, and slivered almonds (add crunch and substance to salads, side dishes, desserts, veggies, and more) to almond butter (spread on snacks or thicken up a smoothie), the gluten-free options are endless.
Using almond flour in baking –from breads to biscuits –gives your sweet or savoury recipes a subtle flavour that’s naturally gluten-free. It’s also one of the most nutrient-rich flours available.

Explore our recipes section for more gluten-free ideas.

View Recipes

Help keep weight under control with almonds.

Weight Management

Just 30 grams of almonds a day can offer a lot to those looking to manage their weight. With that light, buttery flavour and satisfying crunch, it almost feels like a bonus that a growing body of research is demonstrating that almonds can help support weight management efforts.

  • A 2015 study published in the European Journal of Nutrition found that a mid-morning snack of almonds (42 g) vs no snack, helped control appetite in participants and resulted in lower calorie intake at lunch and dinner. Results suggest that, rather than skipping out on a snack, eating almonds as a mid-morning snack may help curb hunger.6
  • Results of a 2013 study from Purdue University suggest that snacking on nutrient-rich almonds won’t impact your weight. The study found that the calorie intakes and body weights of participants eating 43 g of almonds per day over the course of four weeks remained similar to those who did not did not eat almonds.7
  • A 2016 study by researchers from the United States Department of Agriculture (USDA) found that in whole unroasted almonds, 25% fewer calories are absorbed, while whole roasted almonds offer 19% fewer calories and chopped roasted almonds offer 17% fewer calories, compared to the number of calories listed on nutrition labels. For almond butter, the absorbed calories do not differ from those on nutrition labels. While the composition of almonds hasn’t changed, researchers used a new method of measuring the calories in almonds, which built on traditional methods and allowed them to determine the number of calories actually digested and absorbed from almonds.8
  • Almonds provide 4 grams of fibre, "good" monounsaturated fats and 6 grams of protein that provide both energy and satisfaction.
  • Almonds are considered a good fit with many popular weight-loss plans because they provide energising plant protein, fibre and healthy fats, to help keep you going between meals.9

Take control of diabetes with almonds.



Nearly 100 million Europeans are living with diabetes or pre-diabetes. The nutritional value of almonds –low on the glycaemic index and providing a powerful nutrient package including protein (6g/30g), dietary fibre (4g/30g), healthy monounsaturated fats (9.5g MUFAs/30g) and important vitamins and minerals such as vitamin E (7.7mg/30g), magnesium (81mg/30g) and potassium (220mg/30g), combined with their versatility and many forms, makes them a smart snack for those with impaired glucose tolerance or type 2 diabetes. A growing body of research suggests that almonds may play a positive role in dietary patterns beneficial for those with type 2 diabetes and prediabetes.

1. The beneficial effect is achieved with a daily intake of 10 g of linoleic acid.Almonds provide 3.5 g of linoleic acid per 30-gram serving.


2. Nutrition claims are based on 100 g, as per regulation (EC) No. 1924/2006.


3. A.K. Abbas, A.H.H. Lichtman, S. Pillai, Cellular and Molecular Immunology E-Book, Elsevier Health Sciences, 2017.


4. In a study conducted at the Institute of Food Research, Norwich, UK, researchers used a model gut to digest almonds and examined the prebiotic effects of two types of almonds compared to a recognised prebiotic. Read more about the study: ( Mandalari G, Nueno-Palop C, Bisignano G, Wickham MSJ, Narbad A. 2008. Potential Prebiotic Properties of Almond (Amygdalus communis L.) Seeds. Applied and Environmental Microbiology. 74(14):4264–4270.


5. Holscher HD, Taylor AM, Swanson KS, Novotny JA and Baer DJ. 2018. Almond consumption and processing affects the composition of the gastrointestinal microbiota of healthy adult men and women: A randomized controlled trial. Nutrients. 10(2), 126; doi:10.3390/nu10020126.


6. Hull, S., R. Re, L. Chambers, A. Echaniz, M.S.J. Wickham. 2015. A mid-morning snack of almonds generates satiety and appropriate adjustment of subsequent food intake in healthy women. Eur. J. Nutr. 54:803–810.


7. Tan, S-Y. and Mattes, RD. 2013. Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial. Eur J Clin Nutr N; 67(11): 1205–1214.


8. Gebauer SK, Novotny JA, Bornhorst GM, Baer DJ. Food Processing and Structure Impact the Metabolizable Energy of Almonds. Food & Function. 2016, 7 (10): 4231–4238.


9. Nutrition claims are based on 100 g, as per regulation (EC) No. 1924/2006.