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Title:   Almonds

Nutrition facts

Serving Size
Amount per serving
Calories 549 Calories from Fat 433
Hide Daily Values % Daily Value*
Total Fat 48g 74%
  Saturated Fat 4g 20%
  Polyunsaturated Fat 12g
  Monounsaturated Fat 31g
Cholesterol 0mg 0%
Sodium 1mg 0%
Total Carbohydrates 19g 6%
  Dietary Fiber 11g
  Sugars 5g
Protein 20g
Vitamin A 0%     Vitamin C 0%
Calcium 24%     Iron 23%
Thiamin 15%     Riboflavin 45%
Niacin 19%     Pantothenic Acid 3%
Vitamin B6 6%     Potassium 20%
Phosphorus 45%     Magnesium 65%
Zinc 21%     Copper 53%
* Percent Daily Values are based on a 2,000 calorie diet.

There are 160 calories in a 1 ounce serving of almonds. There are 200 calories in a 1/4 cup serving of almonds.

Despite being relatively high in calories, almonds are rich in Vitamin E, which is a family of vitamins that play a very strong role in keeping you healthy. Olives are one of 4 foods that contain lots of Vitamin E.

Both almonds and olives are a core part of Middle Eastern and Mediterranean cuisine.

As such, almonds are widely considered a  "healthy food." One interesting wrinkle in this is that almonds are usually considered "high in fat." But this is a "good fat."

This is a tough thing for most of us to understand because we are so trained to recoil in horror anytime the nutrition label registers any form of fat.

For those of you following the PEERtrainer Cheat System, you know that we are all walking a fine line when it comes to fat and sugar. Studies have shown that people who eat the most nuts, tend to have lower bodyweight.

But if you are eating a ton of fat and not burning it, you are going to store it. Additionally, if you are on PEERtrainer, you are going to be eating more vegetables than the average bear. The folks who are here, are here to excel in many ways.

So don't go "nuts" thinking you can eat all the "healthy" food you want. Make sure that nuts like almonds are part of the overall mix of foods you eat.

That said, if you have been here for a while, you know that all fat isn't bad, and some fat is great for you. The fat in Almonds is the kind that gives you energy that you can burn when you run and move through life.

Coconut Milk is an excellent example of this. Very high in saturated fat in particular- but associated with all sorts of good health outcomes. (Of course you don't want to go nuts!)

Are Almonds Hard To Digest?

They can be. A great recommendation that Stu Mittleman makes in his excellent book "Slow Burn" is to soak almonds overnight in water. When you go for your run the next day, put the almonds in a plastic bag and eat them one at a time as you run for energy.

Tasty Way To Eat Almonds?

Almond Butter!

raw almonds

There are 164 calories in a 1 ounce serving of almonds.

There are 7 calories and 1 gram of fat in one almond

Almonds are often recommended as a health food- almonds are a popular ingredient in many nut bars, butters and salads.

 Related Thread From The PEERtrainer Community:

Why are Almonds Good For You?

-They lower cholesterol
-They reduce heart disease risk based on the antioxidant action of the vitamin E found in the almonds
-High in Magnesium and Potassium

Matching Foods:

last edit by PEERTRAI, 3/24/2011 11:00:56 AM

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