Almonds are a great source of nutrition and are widely consumed as a snack item. Lightly roasted almonds are even better as they are low in fat and calories, making them perfect for weight management. Two tablespoons (28 g) of lightly roasted almonds contain about 190 calories, which makes them an ideal snack item for people who are trying to shed some extra pounds.
Apart from being low in calories, lightly roasted almonds are also rich in nutrients like protein, fiber, vitamin E, and magnesium. These nutrients provide several health benefits and promote overall well-being.
In this article, we'll explore the various health benefits of consuming lightly roasted almonds and some tips on how you can incorporate them into your daily diet.
High Calorie Count
Even though lightly roasted almonds are low in fat, they still have a high-calorie count. Two tablespoons (28 g) of lightly roasted almonds contain about 190 calories, which is why it is essential to consume them in moderation if you are watching your calorie intake. However, it is important to note that the calories in almonds come primarily from healthy fats, which provide several health benefits.
Rich in Nutrients
Lightly roasted almonds are a rich source of several essential nutrients that are required by our body. Two tablespoons (28 g) of lightly roasted almonds contain about 6 g of protein, 3.5 g of fiber, 7.6 mg of Vitamin E, and 63 mg of magnesium. Protein helps in muscle building and repair, fiber aids in digestion and promotes gut health, vitamin E is an antioxidant that helps prevent cell damage, and magnesium is essential for bone health and plays a vital role in several body functions.
Good Source of Healthy Fats
Almonds are known to be a great source of healthy fats. They contain both monounsaturated and polyunsaturated fats, which are good for heart health. Monounsaturated fats help in reducing bad cholesterol levels, whereas polyunsaturated fatty acids (omega-3 and omega-6) help in reducing inflammation and lowering the risk of chronic diseases.
Helps with Weight Management
Lightly roasted almonds are a great snack item for people who are trying to manage their weight. They are low in calories and fat, making them a perfect substitute for unhealthy snacks like chips and cookies. They also keep you full for longer periods as they contain protein and fiber. This means you are less likely to snack on unhealthy foods and overeat.
Boosts Brain Function
Almonds are known to be a brain-boosting food item. They contain nutrients like riboflavin and L-carnitine, which are known to increase brain activity and reduce the risk of cognitive decline. Almonds also contain vitamin E, which protects the cell membranes from oxidative stress and helps in maintaining healthy brain cells.
Almonds are good for heart health as they contain healthy fats like monounsaturated and polyunsaturated fats that reduce bad cholesterol levels. Almonds also contain antioxidants like vitamin E, which prevent the oxidation of LDL (bad) cholesterol and reduce the risk of heart diseases.
May Lower Cholesterol
Studies have shown that consuming almonds regularly can help in lowering bad cholesterol levels in the blood. This is because of the presence of monounsaturated and polyunsaturated fats in almonds, which reduce the absorption of cholesterol by the body.
Suitable for Vegan and Vegetarian Diets
Lightly roasted almonds are an excellent snack item for people following a vegan or vegetarian diet. They provide plant-based protein and healthy fats that are essential for the body.
Ideal for Snacking and Baking
Lightly roasted almonds are a versatile food item that can be used for snacking, baking, or as a topping in salads and smoothies. They add a crunchy texture and a rich, nutty flavor to any dish.
Easy to Incorporate into Your Diet
Incorporating lightly roasted almonds into your daily diet is easy and can be done in several ways. You can snack on them as they are, or sprinkle them on top of your yogurt or oatmeal. You can also add them to your smoothies or use them as a topping in salads. If you enjoy baking, you can use almond flour as a substitute for regular flour in your recipes.
Almonds are a great source of nutrition and are widely consumed as a snack item. They are loaded with several essential nutrients and provide several health benefits.
5 FAQs about 2 tbsp Lightly Roasted Almonds and their calories
1. What are the health benefits of almonds?
Almonds are a great source of healthy fats, fiber, protein, vitamins, and minerals. They may help lower blood sugar levels, reduce blood pressure, lower cholesterol, and promote weight loss when consumed in moderation as part of a balanced diet.
2. How many almonds should I eat per day?
The recommended serving size for almonds is about 23 almonds per day, which is roughly equivalent to 1 ounce or 28 grams. Eating too many almonds can lead to excess calorie intake and weight gain, so it's important to consume them in moderate amounts.
3. Are roasted almonds healthy?
Roasting almonds can slightly damage their healthy fats and antioxidants, but it also makes them more flavorful and crunchy. Lightly roasted almonds are a healthy snack option, as long as they are not roasted in oil or coated with added sugars, salt, or preservatives.
4. How many calories are in 2 tbsp of lightly roasted almonds?
2 tbsp or 28 grams of lightly roasted almonds contain about 190 calories. This amount may vary depending on the method and duration of roasting, as well as the size and quality of the almonds.
5. What are some ways to incorporate almonds into my diet?
Almonds can be eaten as a standalone snack, added to salads, oatmeal, or yogurt, used as a topping for baked goods, or blended into almond milk or butter. They can also be used to make energy bars or trail mix. Just be mindful of portion sizes and avoid consuming them in excess.