Almonds are considered as the healthiest nut. They have a unique flavor and crunch which serves as an excellent snack. They are packed with some of the most essential nutrients and provide great health benefits. But their overdose can cause problems. Research has revealed the possible adverse effects of almonds. In this article, we will highlight all of them.
If you eat a small quantity of almonds every day, it won’t cause any side effects. But eating an excess of almonds can lead to several allergies and side effects. Eating excess almonds mean that you are overdosing yourself with excess nutrients and vitamins which will finally lead to gastrointestinal issues, such as constipation, nausea, diarrhea, and abdominal pain. It might also lead to gaining excess weight and becoming obese.
It can also interfere with your important medicines and cause acute allergies. So, it is always wise to soak almonds overnight to avoid any kind of allergy. Eating 12 to 15 almonds daily is suitable for your body and will not cause any kind of side effect.
Below are some of the side effects of almonds if taken in excess.
1.Causes constipation
Almonds are very rich in fiber. One ounce of almond (23 kernels) has 3.5 grams of fiber. Although this is not a problem, excess consumption of fiber can lead to constipation and many other gastrointestinal problems if not taken with enough water. The other gastrointestinal issues caused by excess intake of almonds or their fiber are bloating, stomach cramps, gas, and diarrhea.
2. Increases toxins in the body
Almonds, generally bitter versions, can lead to cyanide poisoning. The HCN content is 40 times higher in bitter almonds than sweet almonds (11).
After the process of enzymatic hydrolysis, hydrocyanic acid may cause breathing issues, chocking, nervous breakdown, and also death. Therefore, a strict dietary prohibition is there for pregnant and lactating women.
Almonds are no doubt very healthy for all people. But since is the case with any other food, moderation is important.
3. May cause kidney stone
Almonds are very rich in intestinal soluble oxalate, which is a compound that may trigger kidney stones and renal failure. Reports have revealed that oxalates from almonds have high bioavailability. About 100 grams of roasted almonds has 469 milligrams of oxalate.
Drinking sweet almond milk is associated with kidney and bladder problems in children who are at risk of kidney stones. You should avoid drinking a large quantity of sweet almond milk in case anyone in your family has kidney stones.
4.Results in vitamin E overdose
Almonds are too rich in vitamin E. However, eating them in excess could result in vitamin E overdose. Although overdosing on vitamin E by only eating almonds is more unlikely as a person can’t just eat so many almonds, it is necessary we are completely aware of all the repercussions. If you have been consuming other foods that are rich in vitamin E such as fortified cereals and whole grains, too many almonds can cause severe problems.
Excess consumption of vitamin E may hinder the process of blood coagulation and cause hemorrhage. But these effects are generally more prominent in people having an excess of vitamin E supplements.
5. Leads to allergies
Like cashews and walnuts, almonds can cause tree nut allergies in the United States. Amandin, which is a protein in almonds, has been found to cause allergy.
Almonds may also cause oral allergy syndrome in some individuals. The symptoms may be swelling of the tongue, lips, and mouth, itchy mouth, and scratchy throat. Almonds are believed to cause a severe allergic reaction known as anaphylaxis. The symptoms of this disease range from nausea or vomiting, shortness of breath, confusion, hives, impaired voice, very low blood pressure, lightheadedness.
6.Causes weight gain
One ounce of almonds, i.e., 23 kernels has approximately 164 calories. Though won’t be a problem if you eat almonds in excess, on top of your regular diet, you may gain weight. This is very true if you don’t go for a regular physical exercise. Also, it is very unlikely that almonds alone can cause weight gain. Consuming these nuts in excess and having a poor lifestyle can make you prone to weight gain.
7.Decreases nutrient absorption
The excess fiber in your diet can also bind with other essential minerals such as calcium, zinc, magnesium, and iron and then affect their absorption in blood. Always consume almond as a single snack and in between meals to get maximum benefits of these nuts. The recommended fiber intake for a day is around 30 grams for all. Anything beyond this may cause issues.
8.Increases risk of irritable bowel syndrome
Consuming large amounts of almond may worsen diarrhea and pain in people with IBS. So, stick to eating amounts as suggested by your doctor.
9. Affects surgery
Almond may lower blood sugar in some of the people. A theory says that almond may interfere with blood sugar control mechanisms during or after surgical procedures. Therefore, stop having almonds at least two weeks before a scheduled surgery.
10.Interacts with medications
With the correct amount of required per day, almond provides several health benefits such as lowering blood sugar and blood pressure, among several other things. So, if you have more than recommended while taking prescribed drugs for health conditions related to your blood or sugar pressure, it might create severe negative effects.
How many almonds should you eat per day?
One ounce of almonds has 23 kernels. And there is no scientific proof of how many almonds you should eat in a day to avoid any side effects. But some evidence suggests controlling your intake to 12 to 15 almonds per day. It is always best to soak almond overnight so that fiber becomes more bioavailable.
Conclusion
No doubt almonds are healthy. They are a crucial addition to a balanced diet like other nuts. But you should consume them in moderation after consulting a doctor.
If you are suffering from any medical condition, stop using it and consult your healthcare provider immediately. Have you ever faced any other side effects of almonds? You can share your experience with us.