Almonds are healthy nuts. A lot is said and written about the health benefits of almonds. Some people grow almonds in garden. However, do you know almonds can also produce side effects, if eaten too much? So, before you grab a handful of almonds from the jar, wait! Know how excess consumption of these nuts can harm you and how much should you eat in a day.
Here are 7 known side effects of almonds.
1. Too many almonds can cause constipation
Almonds are fiber rich nuts. Around 23 almond kernels (which is equal to 1 ounce) give 3.5 grams fiber. This may seem good, but, according to doctors, too much fiber can cause constipation and other stomach issues like diarrhea, stomach cramps, gas, etc. This usually happens when you do not drink much water when eating many almonds.
2. Excess intake of almonds reduces nutrient absorption in the body
The high fiber of almonds can bind with magnesium, calcium, iron, and zinc and meddle with their absorption in the body.
Remember, the daily recommended fiber intake is around 30 grams. We get fiber from many foods that we eat on a daily basis. So, make sure you eat limited almonds, and eat them between meals for maximum benefits.
3. Almonds can make you gain weight
Do you know how many calories are in 23 almond kernels (1 ounce)? Around 164 calories! Quite a heavy stuff this nut is!
If you are on a fast, you can eat around 20 almonds in a day to get sufficient calories. But, if you are eating well during the day, you must eat less than 10 almonds, especially if you have weight issues.
However, if you lead a physically active life and are fit, you may not worry about this. Yet, eat in moderation to avoid other side effects.
4. Almonds can trigger allergies
Almonds are known to cause allergies in some people, just like cashews and walnuts do. Almonds contain a protein called Amandin, which is an allergen. Certain allergic reactions include tongue swelling, scratchy throat, lip or mouth swelling, or itchy mouth.
In some people, almonds can cause a serious allergic reaction known as anaphylaxis, which is characterized by nausea, vomiting, shortness of breath, low blood pressure, confusion, lightheadedness, hives, and impaired voice.
If you have never eaten almonds before, start by eating 3-5 almonds just to see whether the nuts suit you or not. Or you may consult a doctor before including almonds in your diet, in case you have a family history of food allergies.
5. Too many almonds can lead to kidney stones
Almonds contain oxalates, which are intestinal soluble compounds. Excess of oxalates can contribute to the formation of kidney stones and onset of renal failure.
About 100 grams of almonds provide 469 milligrams of oxalates.
6. Almonds can cause Vitamin E overdose
Almonds contain high Vitamin E content. That’s why they are good for skin health. However, if you are already taking Vitamin E rich food or are taking Vitamin E supplements, you must not eat many almonds in a day. This can lead to vitamin overdose.
Excess Vitamin E can interfere with blood coagulation and cause hemorrhage.
Please consult a doctor regarding eating almonds if you are already on Vitamin E supplements.
7. Almonds can cause cyanide poisoning!
Bitter versions of almonds are especially infamous for causing cyanide poisoning. They have high levels of Hydrocyanic Acid (HCN), about 40 times more than that in sweet almonds.
HCN can lead to severe breathing issues, choking, nervous breakdown, and even death.
Doctors advise against the intake of bitter almonds by pregnant and breastfeeding women.
Daily recommended dose of almonds
So far, medical researchers have not provided us with any established scientific data on daily recommendation of almonds. However, doctors usually advise to eat not more than 10-15 almonds in one day.
Do you know almonds pose as one of the healthy breakfast ideas for diabetics? However, moderation is the key when eating almonds and for all nuts, for that matter.
It is good to soak almonds in water overnight and then eat them in the morning. This makes the fiber present in almonds more bioavailable.
The safest bet is to eat four almonds daily or eat only upto 5-7 almonds. The trick is to keep it less than 10 almonds in one day.
