Are Salted Almonds Good for You?
Almonds are packed with beneficial nutrients like vitamin E, magnesium, and fiber. But can you still reap these healthy perks if you opt for the salted variety instead of raw? Here's an in-depth look at how salted almonds affect your health to help you decide if they make a smart snacking choice.
Nutritional Profile of Salted Almonds
At first glance, salted almonds boast largely the same nutritional assets as unsalted almonds. An ounce (about 23 almonds) contains:
- 163 calories
- 6g protein
- 14g fat
- 6g carbohydrates
- 3.5g fiber
- 12% DV manganese
- 20% DV magnesium
Salted varieties also offer a solid dose of bone-strengthening calcium and vitamin E for antioxidant protection. The key distinction, however, is the addition of salt, ranging from 50 to 150mg per serving.
Impacts of Salt on Health
Table salt, which is typically used to flavor roasted almonds, has notable drawbacks and benefits:
Potential Drawbacks
- Increases blood pressure in salt-sensitive individuals
- Extra water retention raising strain on blood vessels and the heart
- Higher risk of stroke, osteoporosis, stomach cancer, and kidney issues
Potential Benefits
- Enhances flavor allowing lower calorie intake
- Increases hydration which may aid cognition and physical performance
Are Salted Almonds Ultimately Good or Bad?
For most healthy people without salt sensitivity, salted almonds pose little health risk in moderation. The small amount of added salt is unlikely to cause excess water retention or blood pressure issues.
In fact, the Americans' average sodium intake of over 3,400mg shows that drastic cutting of salt intake is unnecessary. Plus, the rich taste and crunch of salted almonds make it easier to restrict bingeing on hyper-palatable processed snacks.
Tips for Choosing the Healthiest Salted Almonds
To maximize nutrition in your salted almonds, opt for these varieties:
Dry Roasted
Dry roasting uses no oil to limit fat and calories while bringing out almonds' natural sweetness. Sprinkle lightly with salt after roasting to control saltiness.
Sea Salt
Sea salt has an easier time dissolving, allowing you to use less while getting full salty flavor. The trace minerals add a complexity lacking in refined table salt.
No Added Preservatives or Flavors
Check the label to ensure your salted almonds contain only almonds and salt without unnecessary additives like oils, sugars, or preservatives.
The Many Health Benefits of Almonds
Now that salted almonds get the green light, let’s explore all the wellness perks you can gain from snacking more on almonds, salted or not:
1. Maintain Healthy Body Weight
Almonds are very filling, allowing you to feel satisfied with smaller portions that prevent overeating and weight gain. In one study, people who snacked on almonds lost 62% more weight than nut-avoiders.
2. Lower LDL Cholesterol
The plant sterols in almonds help block cholesterol absorption. Research reveals almond eaters have reduced “bad” LDL levels while raising “good” HDL cholesterol to lower cardiac risks.
3. Control Blood Sugar
The fat, fiber, and protein in almonds help slow carbohydrate digestion for steady, stable blood sugar levels even in diabetics. Less dramatic sugar spikes prevent fat storage too.
4. Reduce Inflammation
Almonds provide healthy unsaturated fats that inhibit inflammatory cytokines production throughout the body. Less systemic inflammation lowers prevalence of atherosclerosis, arthritis, and Alzheimer’s disease.
5. Build Stronger Bones
Almonds offer substantial amounts of bone-supporting nutrients like protein, magnesium, phosphorus, and calcium. More frequent nut eaters have higher bone density for injury and fracture resistance.
6. Boost Brain Function
The riboflavin and L-carnitine in almonds enhance neurological activity for sharper memory and thinking skills. Almond eaters test higher on cognitive evaluations as they age too.
7. Improve Skin Health
Vitamin E deficient diets often manifest in dry, irritated skin and eczema flare ups. The vitamin E in almonds heals damaged skin cell membranes for smoother, supple skin.
The Takeaway
When snacked on in moderation, salted almonds make for a nourishing snack that satisfies cravings while delivering amazing health dividends with bioactive compounds. Select reasonably salted dry roasted or sea salt varieties to amplify flavor without excess sodium.
FAQs
Are salted almonds as healthy as raw almonds?
Yes, salted almonds retain most of the same nutritional benefits as raw almonds. The small amount of added salt is unlikely to pose health risks for most people without salt sensitivity.
What are the best salted almonds to buy?
Opt for dry roasted varieties with sea salt for maximum flavor with less sodium. Avoid oils, sugars, preservatives, or other unnecessary additives.
Can you eat too many salted almonds?
It's best to stick to about 1 ounce or 23 almonds per serving and limit salted almond intake if you have high blood pressure or kidney issues. Moderation is key.
Do salted almonds make you gain weight?
No, studies show snacking on almonds can help you lose rather than gain weight. Their protein, fiber, and healthy fats promote satiety so you eat fewer overall calories.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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