Almonds: Only 60 Grams A Day Protect Our Health!

Almonds are much more than an occasional snack or Christmas baking ingredient. Apart from their top-class range of nutrients and vital substances, regular consumption of almonds has an extremely positive effect on our health. According to recent studies, if we only eat 60 grams of almonds (or almond puree) a day, this already protects us against diabetes, cardiovascular diseases, and high cholesterol levels and possibly leads to an improvement in bone density – and without it leads to weight gain!

Almonds – fruits of a stone fruit tree

Like the apricot and peach trees, the almond tree is a stone fruit tree. It has been cultivated by humans for 4,000 years. The almond tree likes it particularly well in the Mediterranean region (Italy, Spain, Morocco, Israel, etc.) and in California, but also in the Near East and Central Asia (Iran and Iraq to Uzbekistan).

Extremely undemanding, heat-tolerant, and wind-resistant, the dainty almond tree blooms in February in lush white or pink splendor and delivers handsome harvests from July despite months of drought.

Almonds – a staple food in ancient times

Hundreds of years ago, the almond was an important staple food for people in subtropical regions. The almond contains approximately 19 percent high-quality protein and in this way made a major contribution to covering the protein requirements of the Mediterranean region’s inhabitants at the time. The almond also fills you up without making you fat, so it has helped people to remain efficient, fit, and slim with even small meals.

Almonds are rich in nutrients and vital substances

The almond also provides many unsaturated fatty acids, minerals such as magnesium, calcium, and copper as well as large amounts of vitamins B and E. Just a few spoonfuls of high-quality organic almond puree cover a large part of the minimum daily magnesium requirement.

Since calcium is also contained in the right ratio, both minerals can be perfectly absorbed and utilized by the body. Vitamin E is a well-known antioxidant that protects us from free radicals. It also protects the unsaturated fatty acids contained in almonds from oxidation so that they can be available to humans in the highest quality.

Vitamin B1 also strengthens the nerves and vitamin B2 supports the energy metabolism of each individual cell.

Almonds protect against diabetes

Due to their highly advantageous composition of nutrients and vital substances, almonds can influence our metabolism so favorably that insulin sensitivity can be improved after just four months of an “almond diet”. One speaks of an “almond diet” when 20 percent of the daily calorie requirement is in the form of almonds, which corresponds to about 60 to 80 grams of almonds.

Almonds lower cholesterol levels

A number of studies also indicate that regular consumption of almonds can lead to healthy cholesterol levels. Here, too, the first positive results can be seen no later than four weeks after the diet has been enriched with 60 grams of almonds per day.

Scientists suspect that the reason for the cholesterol-lowering effect of the almond is to be found in its extraordinary secondary plant substances, the antioxidant polyphenols. But their fiber content will also play its part.

Almonds strengthen bones

The almond also has an extremely useful effect on the bones. In a laboratory test, the values that indicate the quality of bone density were analyzed after eating different meals. The test subjects were divided into three groups. One group received 60 grams of almonds, another received a potato meal, and a third group ate a rice meal.

Four hours after eating, it was found that there was no change in bone density eating potatoes or rice. However, in the tonsil group, osteoclast formation (bone-breaking cells) was observed to decrease by 20 percent and TRAP activity to decrease by 15 percent.

TRAP (tartrate-resistant acid phosphatase) refers to a specific enzyme whose activity also allows conclusions to be drawn about bone density, with bone density being lower the higher the TRAP activity.

It was also found that the release of calcium from the bones into the blood was 65 percent lower after the almond meal than after the other meals. Overall, the conclusion of this experiment was that as little as 60 grams of almonds obviously have an extremely positive effect on bone density ( study).

Almonds contain healthy fatty acids

However, almonds are very fatty. A proud 54 percent fat is in the small brown kernels. However, as is well known, not all fats are the same and so the fatty acid composition of almonds is just as positive for our health as that of olives.

Like olive oil, the healthy fats in almonds consist mainly of monounsaturated fatty acids (oleic acid) and to a lesser extent polyunsaturated linoleic acid.

Almonds make you slim

A hundred grams of almonds already provide over 500 calories, which is why overweight people or people who want to lose weight often automatically avoid the small almond kernels. Unfortunately, they are completely wrong in doing so.

There are studies showing that eating almonds, even in servings of up to 570 calories per day, did not lead to weight gain. However, almonds not only help to maintain the current desired weight, they also clearly support weight loss.

Almond Diet

In a 24-week trial, 65 overweight people between the ages of 27 and 79 were given a low-calorie diet. One group received 84 grams of almonds daily as part of this diet, and a second group ate the same diet, but instead of almonds, they ate complex carbohydrates.

Both diets had the same calorie and protein content. After six months, the subjects were examined. The BMI of the tonsil group had decreased by 62 percent more compared to the control group. Waist circumference and fat mass also decreased noticeably in the tonsil group.

Almonds reduce symptoms of metabolic syndrome

In addition, the said study found a reduction in blood pressure of 11 percent in the tonsil group, while nothing had changed in this regard in the control group.

It was also amazing that the diabetics among the test subjects who ate almonds were able to significantly reduce their medication intake compared to the control group.

The researchers concerned concluded that a diet enriched with almonds can reduce all symptoms of the so-called metabolic syndrome (obesity, diabetes, high blood pressure, high cholesterol) and is therefore highly recommended ( study).

Almonds are basic

In contrast to nuts such as hazelnuts or walnuts, almonds are among the alkaline foods. So they can be wonderfully and almost unlimitedly integrated into a basic diet.

Almonds have a prebiotic effect

According to the latest findings, almonds also have a prebiotic effect. This means they provide food for those intestinal bacteria that support our immune system and thus our health. In this way, almonds regulate the intestinal flora and are an extremely valuable food, especially during the rehabilitation of the intestinal flora ( study).

The hydrocyanic acid in almonds

Many people worry that almonds are high in hydrocyanic acid. Bitter almonds do indeed contain alarming amounts of hydrocyanic acid, but the usual sweet almonds do not. With a body weight of 80 kilograms, you would have to eat at least 1.5 kg of almonds to reach a critical level of hydrogen cyanide.

Since certain amounts of hydrocyanic acid have always been consumed by humans, humans have the appropriate detoxification mechanisms, so they will not have a problem with 60 grams of almonds, on the contrary, the advantages of the almonds far outweigh them.

Nevertheless, you don’t have to eat 60 grams of almonds every day. It is just the amount that was used in the study presented above and showed a correspondingly positive effect.

Almond butter – pay attention to quality!

Almonds should always be unpeeled (i.e. with the brown skin) if they are bought whole. Otherwise, they are prone to mold growth. Ground almonds should not be bought at all, as they do not have a long shelf life and the valuable ingredients (including fatty acids) can oxidize.

So if you need ground almonds, always grind them freshly in a blender, food processor, or nut grinder immediately before further processing or consumption.

Almond flour is now available. This is the ground press cake, i.e. the rest of the almond oil production. The flour is therefore low in fat so the risk of oxidation is not so high here. But of course, the oxygen-sensitive vitamins also suffer here if this flour is stored for a long time.

Almonds are particularly easy to integrate into the daily menu in the form of almond butter. Keep this dark and cool. Once opened, put it in the fridge.

The almonds should come from organic farming and should not experience temperatures higher than 40 to 45 degrees during the entire manufacturing process so that all the valuable ingredients of the almond remain unchanged and alive.

Almonds and almond butter – what to do with them?

Almonds and especially almond butter can be processed in no time at all into a delicious “milk”, into desserts, into healthy snacks, healthy chocolates, raw food cakes, a healthy “Nutella” variant, into savory spreads that are partly cheese-like, into a kind of “butter” and much more will.

In addition, almond butter refines mueslis of all kinds, fruit salads, juices, sauces, dressings, mayonnaise, and soups, replaces milk and cream in many recipes, and also goes very well with green smoothies.

Almond Breakfast


  • 1 grated apple
  • 1 banana cut into wedges
  • Pour warm water over 3 – 4 tablespoons of gluten-free muesli and let stand for 20 minutes.
  • 1 tbsp almond butter


Mix all ingredients and enjoy.

Almond Milk Vanilla

Almond milk is a wonderful snack (especially for children) and provides energy, plenty of vital substances, and basic minerals in top form.


0.5 liters of spring water or filtered tap water
3 tablespoons almond butter
If desired, 5 – 12 pitted dates or 1 tablespoon of honey, agave syrup or similar.
1 pinch of organic vanilla


All ingredients are finely mixed in the mixer.

This basic recipe can be supplemented with seasonal fruits, e.g. B. raspberries, bananas, mango, cherries, persimmons, etc. can be expanded into a refreshing fruit shake.

Tip: If you prepare it a little thicker and add a spoonful of coconut oil, you can make a deliciously healthy vanilla sauce for desserts.

Hot chocolate


0.5 liters of spring water or filtered tap water (of which 0.2 liters are warm and 0.3 liters are hot)
2 tbsp almond butter
If desired, 2-4 pitted dates or 1 tbsp yacon syrup or similar.
1/2 to 1 tbsp cocoa powder or – if you like – carob powder


Finely mix all the ingredients (except for the 0.3 liters of hot water) in the blender. Then add the hot water and mix again until fluffy. Serve immediately.

Tip: If you prepare it a little thicker and add a spoonful of coconut oil, you get a deliciously healthy chocolate sauce for desserts.

Vanilla or chocolate pudding

If you prepare the recipe for almond milk vanilla and/or hot chocolate with less water or more almond butter and dates and leave it for half an hour after preparation, the original drink will take on a pudding-like consistency and can be served as dessert.

Chocolate spread


5 tbsp almond butter
4-5 tbsp cocoa powder
mixed dates, yacon syrup, or similar to sweeten (amount according to personal taste)


Mix or stir all ingredients thoroughly.

Almond coffee


0.5 liters of spring water or filtered tap water
2 tbsp almond butter
1-2 tbsp molasses
1/2 tbsp coconut oil


ll, the ingredients are finely mixed in the blender and result in a drink that is reminiscent of a latte, but is much healthier and to be honest – at least once you’ve gotten rid of your coffee addiction – tastes worlds better.

Salad dressing


0.1 liters of spring water or filtered tap water
1/2 – 1 tbsp almond butter
1/2 – 1 tbsp lemon juice or tamari
crystal salt (amount as desired)
Fresh or dried salad herbs as desired


Mix all ingredients thoroughly and serve with a fresh salad of your choice.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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