SAEDNEWS: Almonds are a convenient and healthy snack that can be added to salads or meals. While small amounts of almonds are usually beneficial in any diet, consuming too many can lead to adverse side effects. Here, we explore the potential downsides of overconsuming almonds.
Almonds are edible seeds from the almond tree, native to the Middle East. Although now cultivated globally, the United States is a leading producer. Almonds can be consumed raw, roasted, or used to make almond milk, oil, butter, flour, and paste. Nutritionally, 100 grams of almonds contain:
576 kilocalories
69 grams carbohydrates
2 grams fiber
22 grams protein
42 grams fat (mostly unsaturated)
2 milligrams vitamin E
268 milligrams magnesium
285 milligrams manganese
Significant amounts of copper, vitamin B2 (riboflavin), and phosphorus.
However, 10-15% of the calories from almonds are not absorbed by the body due to the inaccessibility of certain fats to digestive enzymes. Almonds are also rich in phytic acid, which can bind minerals and prevent their absorption.
Constipation: Almonds are high in fiber, with one ounce (about 23 almonds) containing 3.5 grams. Without sufficient water, excessive fiber can cause constipation and other gastrointestinal issues such as bloating, gas, cramps, and diarrhea.
Reduced Nutrient Absorption: Excess fiber can bind to minerals like calcium, magnesium, zinc, and iron, reducing their absorption into the bloodstream. It is recommended to consume almonds as a standalone snack to maximize their benefits. The daily recommended fiber intake is around 30 grams; exceeding this can cause problems.
Weight Gain: One ounce of almonds contains approximately 164 calories. Overconsumption, especially beyond 20 almonds a day, can lead to weight gain.
Allergic Reactions: Almonds are one of the top nuts causing allergies, particularly in children. Symptoms can range from mild to severe, including hives, swelling, and anaphylaxis.
Excess Vitamin E: Almonds are rich in vitamin E, but overconsumption can lead to excessive intake. While it's difficult to consume too much vitamin E from almonds alone, those also eating other vitamin E-rich foods (like fortified cereals) should be cautious. Excess vitamin E can interfere with blood clotting, leading to bleeding, especially in individuals taking high-dose vitamin E supplements.
Kidney Stones: Almonds are high in oxalates, which can contribute to kidney stones in susceptible individuals. Roasted almonds contain 469 milligrams of oxalates per 100 grams, which can be problematic for kidney health.
Toxin Build-Up: Bitter almonds can contain high levels of cyanide, leading to respiratory problems, nerve issues, choking, and even death. This is particularly risky for pregnant or breastfeeding women.
Salmonella and E. coli Contamination: Raw almonds may carry bacteria, which is why the USDA mandates pasteurization. However, rare cases of contamination still occur.
Almonds are beneficial for detoxifying the liver and protecting against fatty liver disease due to their high vitamin E content. They are also heart-healthy. Thus, the potential risks of almonds for liver health are minimal compared to their benefits.
One ounce of almonds contains about 23 nuts. While no definitive scientific guidelines specify the safe daily intake to avoid side effects, limiting consumption to 10-15 almonds per day is advisable. Soaking almonds overnight can make the fiber more accessible for absorption.
Almonds are nutrient-dense and provide a great energy boost, making them an excellent addition to both children's diets and adult snacks. They are rich in carbohydrates, protein, fat, magnesium, and other nutrients. Available in various forms, almonds can fit into any diet. However, like all foods, moderation is key to avoiding adverse effects.
