Almonds are a nutrient-packed snack that is perfect for late-night binge-eating. Unlike packaged chips, sugary treats, and processed fast food, it contains heart-healthy monounsaturated fats, antioxidants, and essential vitamins that benefit your overall health. But just because almonds have a high nutritional value doesn’t mean you can overeat them.

Speaking with the OnlyMyHealth team, Dr Srabani Mukherjee, Dietician, Fortis Hospital, Anandapur, Kolkata, discussed the side effects of eating too many almonds and shared the recommended daily intake.

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Digestive Issues

According to the United States Department of Agriculture (USDA), almonds are a great source of protein, vitamin E, fibre, and healthy fats, which are beneficial for overall health. However, due to the elevated levels of fibre and fat, consuming an excessive amount of almonds may result in digestive issues such as diarrhoea, vomiting, and indigestion, said Dr Mukherjee.

While the current recommendation for fibre intake is 30g a day in adults, 100 g of almonds alone contain 13 g of fibre.

Increased Risk Of Hyperkalaemia

Hyperkalaemia refers to a condition that occurs when the potassium levels in the bloodstream rise significantly. While potassium improves heart and muscle functions, excessively high levels can disrupt normal heart rhythm and lead to serious complications.

Almonds contain high levels of potassium. While moderate intake of the nut causes no harm, excessive consumption along with other high-potassium foods or supplements can lead to hyperkalaemia.

Elevated Triglyceride Levels

Almonds are rich in monounsaturated fats, which are beneficial for the heart and may even help lower triglyceride levels, but only when consumed in moderation.

As per Dr Mukherjee, overeating almonds can backfire and cause an increase in triglyceride levels. This is because excessive almond consumption can contribute to an overall high-calorie intake, potentially leading to elevated triglycerides.

According to the Harvard T.H. Chan School of Public Health, one ounce of almonds, which is equal to 20–24 whole almonds, contains about 165 calories.

Also Read: How To Eat Your Nuts For Maximum Benefits

Weight Gain

Dr Mukherjee said, “Persistent overconsumption of almonds can also lead to weight gain, as 100 grams of almonds contain approximately 580 calories.”

Therefore, being mindful of portion sizes and moderate consumption of almonds is extremely important, particularly for people who do not indulge in regular exercise.

What Is The Daily Recommended Amount For Almonds?

The daily suggested almond consumption is 5–6 pieces, equivalent to 25 grams, according to Dr Mukherjee.

Conclusion

Almond overdose is rare but can occur in people who consume extremely large quantities of the nut. Dr Mukherjee emphasises the importance of moderation. People who have allergies to almonds can consult with a healthcare professional or a registered dietitian for personalised advice.