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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 the U.S.

Almonds are cholesterol-free, and have only 1 gram of saturated fat and 13 grams of unsaturated fat per one-ounce serving. According to the U.S. Food and Drug Administration, “Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.

The American Heart Association® has certified whole almonds to display the sought-after Heart-Check mark. Now it’s easy for everyone out there to identify almonds as a heart-smart option.1

Take these tips to heart

1. All certified nuts, including salted varieties, must meet the American Heart Association’s® nutritional requirements which include a limit of 140mg or less of sodium per label serving size. Please note that the Heart-Check Food Certification does not apply to hyperlinks, recipes, or research unless expressly stated. For more information, see the American Heart Association’s® nutrition guidelines at American Heart Association® and the Heart-Check Mark are registered trademarks of the American Heart Association®.

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.2 It’s also where prebiotics come into play. In vitro research hypothesizes, but does not prove, that almonds may have a prebiotic effect that can support the GI tract in maintaining immunity and overall well-being. Other research has looked at how almonds – including different forms – may impact gut microbiota. 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 introduce them to your clients. Not to mention just one ounce provides 4 grams of fiber (14% of the recommended Daily Value), which can also contribute significantly to a healthy digestive tract.

2. 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 recognized prebiotic. Read more about the study here.

3. Another study, using the same model gut as Study 1, examined the role cell walls play in the bioaccessibility of nutrients found in almonds, specifically lipid, protein and vitamin E. Natural almonds, blanched almonds, finely ground and defatted finely ground almonds were digested. Find the full research article here.

Worry-free, gluten-free almonds.


Whole natural almonds are gluten-free, versatile, and always enjoyable. So, for those living with celiac 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 cookies--gives your sweet or savory recipes a subtle flavor 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

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Help keep weight under control with almonds.

Weight Management

Just one ounce of almonds a day can offer a lot to your clients who are trying to manage their weight. With that light, buttery flavor and satisfying crunch, it almost feels like a bonus that almonds help stave off hunger and offer that “full” feeling we all want from a snack—and all for just 160 calories (maybe even less).

  • Almonds provide 4 grams of filling fiber, “good” monounsaturated fats and 6 grams of protein that provide both energy and lasting satisfaction.1
  • Almonds are considered a good fit with many popular weight-loss plans because they provide stellar satiety and a great nutrition bang for the calorie buck.
  • 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. Further research is needed to better understand the results of the study and how this technique for calculating calories could potentially affect the calorie count of other foods.2

1. Good news about fat: U.S. Dietary Guidelines recommend that the majority of your fat intake be unsaturated. One serving of almonds (30g) has 13g of unsaturated fat and only 1g of saturated fat.

2. The Study: A study entitled, “Food processing and structure impact the metabolizable energy of almonds” was conducted to determine the energy value of different forms of almonds (whole natural, whole roasted, chopped roasted and almond butter) in the human diet and to compare the measured energy value found on food nutrition labels.

3. 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.

Take control of diabetes with almonds.



Over 100 million Americans are living with diabetes or pre-diabetes. For that reason, it’s important to understand the positive impact almonds can have on this disease. The nutritional value of almonds--low on the glycemic index and providing a powerful nutrient package including hunger-fighting protein (6 g/oz), filling dietary fiber (4 g/oz), “good” fats1 (9 g MUFAs/oz) and important vitamins and minerals such as vitamin E (7.3 mg/oz), magnesium (77 mg/oz) and potassium (200 mg/oz), combined with their versatility and many forms, makes them a smart snack for those with impaired glucose tolerance or type 2 diabetes. What’s more, a growing body of research has revealed that adding almonds to a diabetes-friendly diet may help improve certain risk factors while providing great taste and substantial nutrition.