Nuts are one of the healthiest snacks you can eat, but even as a dietitian who touts their benefits, I’ll admit I often forget to add them to my routine. That’s why when my editor challenged me to eat a serving of almonds every single day for a week, I was really looking forward (and a little nervous) to give it a go.
Over the week, I kept close tabs on how I was feeling, looking, and eating. Turns out, there’s more to these crunchy little bites than meets the eye.
When my editor asked me to commit to eating a serving of almonds daily for a week, I was all in, but I won’t pretend it felt second nature right away. If I am being completely honest, as much as I advocate for nuts as a healthy snack, consistency is not always my strong suit. With this challenge, though, I paid careful attention to the changes, big and small, that came from actually doing what I recommend to my clients.
How I ate more almonds
Incorporating almonds into my routine felt a little clunky at first. There were days I forgot until late afternoon, and other times I just grabbed a handful alongside whatever else I was eating. Some days they were a mid-morning snack, other times I tossed them into salads or added them to oatmeal. The main goal was just to get them in, not to stress about timing or presentation.
What happened to my body when I ate almonds every day
One of the first things I noticed by midweek was a genuine change in how full I felt throughout my day. Normally, I’m a bit of an opportunistic snacker, meaning I’ll grab whatever’s nearby, especially when the afternoon slump hits. With daily almonds, I found myself far less likely to go hunting for a bag of chips or an energy bar. Even a single serving (around 23 almonds) helped keep hunger pangs at bay, which surprised me with how much steadier my energy felt between meals.
I didn’t experience a dramatic difference in my skin, despite the promising data on almond consumption and its link to reduced wrinkles and facial pigment intensity. I suspect these kinds of changes would require a longer-term commitment; a week simply may not be long enough to turn over a new leaf when it comes to your complexion. That said, I do believe the nutrients in almonds are doing beneficial work beneath the surface. I just can’t see the fruits of my labor yet!
Digestively, almonds didn’t cause me any issues, but the fiber content certainly helped keep things regular. If you’re not used to eating high-fiber foods, a sudden jump in almond intake could potentially leave you feeling a bit bloated or gassy, but for me, it was only a positive effect.
What stood out the most, however, was the shift in my snacking behavior and my perception of fullness. Eating almonds daily made it easier to pass on less nutritious snacks. This wasn’t about strict self-discipline but more about not needing to battle cravings in the first place. They simply didn’t come on as strong.
From a practical standpoint, almonds proved incredibly convenient. I didn’t need special preparation, refrigeration, or a plan to fit them into my days. This was key for me sticking to my goal of eating almonds every day, since my days can get a bit chaotic.
The bottom line for my week-long experiment? While big, outward changes (like glowing skin) didn’t materialize in just seven days, the more subtle shifts in my appetite, digestion, and overall food choices were clear. It reminded me that sometimes the best nutrition habits are the ones that feel almost effortless once you start. Eating almonds every day nudged my body and mind toward healthier decisions without feeling like a chore.
Health benefits of eating almonds
It’s no surprise that almonds are a nutritional powerhouse. Packed with healthy fats, plant-based protein, and essential nutrients, they’ve earned their spot as a favorite among health professionals.
Rich in nutrients
Just one ounce of almonds contains around 6 grams of protein, 14 grams of fat (primarily heart-healthy monounsaturated fats), and 3.5 grams of fiber. It packs a variety of vitamins and minerals, such as Vitamin E (37% of the daily recommended intake) and magnesium (19% of the daily recommended intake).
Vitamin E is a potent antioxidant that plays a role in protecting your cells from oxidative damage. Magnesium impacts many aspects of your health, including your bone health. Almonds are little nutrient superstars that pack a punch in the vitamin and mineral department.
Supports heart health
One of the most well-documented benefits of almonds is their impact on cardiovascular health. Studies have shown that routine almond consumption can help lower LDL cholesterol levels, also known as “bad” cholesterol, while increasing HDL or “good” cholesterol. They’re also known to improve blood pressure regulation, which is certainly a win for your heart.
Aids weight management
As I mentioned during my week-long trial, adding almonds to my daily diet actually made me feel less snacky, and science backs this up. Almonds are high in healthy fats and dietary fiber, which are two factors that help promote longer-lasting fullness.
Interestingly, research suggests that almonds may also slightly support metabolism, helping your body burn calories more efficiently. As long as you’re sticking to the recommended serving size.
May benefit skin and hair health
Are almonds the real-life equivalent of the fountain of youth? Not quite. But, some data suggest that regular almond consumption might improve skin elasticity and reduce signs of aging over time. Results may vary depending on individual factors like genetics and duration of intake (like in my case—womp womp). The study was also conducted on postmenopausal women.
Helps manage blood sugar
Almonds’ combination of protein, fat, and fiber makes them a fantastic snack option, especially for people looking to stabilize blood sugar levels. The nutrients in almonds slow down digestion, potentially preventing spikes in blood sugar after meals. Magnesium further supports this effect by aiding in insulin regulation.
The bottom line
After my week of eating almonds every day, I can confidently say that incorporating them into your diet is a simple, sustainable way to support overall nutrition. While I didn’t notice my skin turning into a radiant, glowing masterpiece worthy of its own Instagram filter (which I was SO hoping to see!), I did feel fuller, more satisfied, and less inclined to snack on junk food. And at the risk of giving TMI, I was very regular that week too.
Would I recommend this? Absolutely. Whether you’re looking to improve satiety, support your heart, or just add more vitamins and minerals to your routine, almonds are worth the small effort it takes to include them. My biggest tip is to get creative! Add sliced almonds to your salad, mix them into oatmeal, or blend them into smoothies (really!!). And if you have a sweet tooth, try enjoying them dipped in chocolate. With so many easy ways to enjoy almonds, this is one healthy habit you’ll actually want to stick with.
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