Almonds, on their own, are technically very small. A physically tiny nut! However, they provide a bevy of micro- and macronutrients. “Eating almonds daily gives your body a steady stream of healthy fats, plant protein, fiber and antioxidants,” explains Bess Berger, RDN, the founder of Nutrition by Bess. “All this helps support blood sugar balance, heart health and satiety.”
When you eat almonds every day, you can enjoy big-time health benefits, including lowering risk for chronic conditions like cardiovascular diseases and Type 2 diabetes
When you eat almonds every day, you can enjoy big-time health benefits, including lowering risk for chronic conditions like cardiovascular diseases and Type 2 diabetes. “Altogether, that’s a tremendous amount of benefits for a food the size of an AirPod,” Berger shares.
That’s why registered dietitians want people to listen up about the pros—and yes, a few cons—of eating almonds every day. Plus, they share their go-to ways to enjoy almonds.
betes. “Altogether, that’s a tremendous amount of benefits for a food the size of an AirPod,” Berger shares.
That’s why registered dietitians want people to listen up about the pros—and yes, a few cons—of eating almonds every day. Plus, they share their go-to ways to enjoy almonds.
10 Things That Happen to Your Body if You Eat Almonds Every Day
Nutrients like fiber, protein, magnesium and calcium are at the heart of almonds’ health benefits. Registered dietitians share that regularly eating this nut can help you lower the risk for heart disease and Type 2 diabetes and boost satisfaction, though it can also cause drawbacks, especially if you eat too many. Here’s what happens to your body if you eat almonds every day.
1. You’ll get prebiotics
We often hear about how probiotics can support our gut health—and they do. Probiotics are bacteria that help you break down food and tell your immune system to stay on guard against inflammation. Prebiotics help these bacteria develop and remain effective. That’s where almonds can come in.
“What’s very cool about almonds is some new research coming out about them having prebiotic properties,” Sauceda shares. “Almonds have the potential to increase a couple of good types of bacteria in the gut, along with increasing the production of short-chain fatty acids, which have many functions like helping the gut barrier.”
2. You’ll eat more fiber (and therefore, poop more)
Most people (as in, about 95%) don’t meet their daily fiber needs. Almonds can help you count yourself among the 5% of people who get enough fiber.
“A quarter-cup serving of almonds has about four grams of fiber, which means it will easily help you reach your fiber goals,” Sauceda explains. “One of the best things about fiber is that it helps your gut health by keeping your bowels regular.”
3. You can improve heart health
“Fat” is typically considered a dirty word when discussing heart health, but the topic requires some nuance. Saturated fat, which is often found in foods like red meat, can certainly put you at an increased risk for high cholesterol and other cardiovascular issues.
However, monounsaturated fats can help support normal cholesterol levels and overall heart health. Berger says almonds contain monounsaturated fats, and research suggests that eating them regularly can lower LDL (“bad”) cholesterol.
PS: “Almonds are also one of the nuts lowest in saturated fats,” adds Shelby Becker, RD, a registered dietitian at Health at Every Size.
4. You’ll manage blood sugar with boss energy
Almonds contain several nutrients known for helping to regulate blood sugar levels.
“Daily almonds can help stabilize blood sugar because their protein, fiber and fat slow digestion in a helpful way,” Berger explains. “This doesn’t mean they slow your metabolism. They don’t. They slow digestion. They keep hunger manageable between meals.”
As a result, “You won’t find yourself having an energy crash or cravings when you include almonds as part of your snack,” Sauceda explains.
5. You’ll get more magnesium
Magnesium has a solid reputation for improving sleep. However, there’s so much more to this vital mineral.
“Magnesium is often thought of for helping you relax, but it also is critical for muscle health and your blood pressure,” Sauceda says. “In fact, one serving of almonds will give you 20% of your daily value.”
6. You’ll love the skin you’re in
“Beauty is an inside job” can sound like a throwaway line. However, you may see the truth in it if you consistently eat almonds.
“The skin health benefits may come from the fact that a serving of almonds has 50% of the daily value of vitamin E, which has antioxidant properties helpful for the skin,” Sauceda explains.
She also points to a recent study that suggested that almonds might reduce facial wrinkles and pigmentation in postmenopausal women.
Related: The Surprising Food That Can Lead To Significant Weight Loss in Just 4 Weeks
7. You’ll build stronger bones
Berger notes that almonds can support bone health due to their powerhouse mix of macronutrients and micronutrients. She highlighted calcium, protein and magnesium as vital nutrients for bone health. Almonds have all three.
8. You might have digestive issues
Almonds can help your gut health, but you might notice digestive issues (especially if you’re dehydrated). “Eating almonds daily without incorporating an adequate amount of fluid intake can also cause constipation due to increasing the stool with fiber without having enough fluid to move dense fibers through,” Becker explains. “It is important to consume enough fluids along with increased intake of almonds.”
Also, Becker says people who don’t tolerate nuts well may experience digestive issues even with a daily 1-ounce serving of almonds.
9. You could eat too many calories
Almonds promote fullness, but it’s possible to get too much of your daily fill. “One drawback is that almonds are calorie-dense, so eating them mindlessly can make portions creep up fast and contribute to weight gain if someone isn’t paying attention,” Berger explains.
10. You might not absorb nutrients
“Almonds can also be higher in phytic acid, which can impair the absorption of other nutrients,” Sauceda shares.
A 2024 Nutrients review indicated that there was strong evidence to support that people following phytic acid-dense diets had lower iron and zinc absorption. That said, Sauceda shares it’s unlikely you’ll experience these drawbacks if you have a standard 1-ounce serving of almonds every day.
Related: The #1 Best Nut for Weight Loss, According to Registered Dietitians
How Many Almonds Can I Eat Per Day?
It depends. Generally, registered dietitians share that people can enjoy a 1-ounce serving of almonds daily. “That’s roughly 23 almonds, which is enough to get the benefits without overdoing the calories or fiber,” Berger states.
That said, she warns that some people shouldn’t eat any almonds, primarily people who are at-risk for choking on them (think small children and infants) and anyone with a tree nut allergy. Others may need to go below the standard serving size.
“The consumption recommendation may also be lower for those who require low-fat or fiber intake, have a history of kidney stones or have chronic kidney disease,” she adds.
Berger suggests opting for dry-roasted or raw almonds, which are low in sodium and don’t usually contain added oils.
“I think it’s particularly useful to have 10 to 12 nuts at a time and pair them with fruit or yogurt to get two snacks or a meal and snacks out of them,” she explains.
