Almonds are a type of tree nut that may support metabolism. Research shows that including almonds in your diet may improve overall metabolism, aid in weight loss, and help prevent certain health conditions.

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When Should You Eat Almonds to Boost Metabolism?

You may be able to optimize health benefits by eating almonds at certain times of day, such as:

• Best time for weight loss: The morning may be an optimal time to eat almonds for weight loss and general metabolic health (blood sugar, blood lipids, and more).
• Fullness: Almonds are a good source of fiber and protein, two nutrients that increase a feeling of fullness (satiety). They slow down digestion, helping you feel full longer.
• Study findings: In one study, adult females were given raw almonds or crackers for a midmorning snack. Compared to the cracker and control groups, those who ate almonds experienced increased satiety. People who ate almonds also had a lower desire for high-fat foods than cracker consumers.
• Overall nutrient intake: Eating almonds in the morning may also improve your overall diet. A study in children and adolescents suggested that including nutrient-dense foods (like almonds) at breakfast time has been linked to higher overall intake of micronutrients (vitamins and minerals).

There are benefits to eating almonds, no matter the time of day. Eating almonds in the afternoon or evening can still benefit your health.

Nutritional Benefits of Almonds

Almonds contain many nutrients that support metabolism and have been linked to health benefits:

Nutrient content: Almonds contain essential minerals like magnesium, manganese, iron, and copper, which are vital to health. A 1-ounce serving of almonds contains the following:

• Calories: 164
• Protein: 6 grams (g)
• Total fat: 14 g
• Fiber: 3.5 g, or a 13% daily value (DV)
• Iron: 1 milligram (mg), or 6% DV
• Magnesium: 76 mg, or 18% DV
• Phosphorus: 136 mg, or 11% DV
• Potassium: 208 mg, or 4% DV
• Zinc: 0.9 mg, or 8% DV
• Copper: 0.3 mg, or 33% DV
• Manganese: 0.6 mg, or 26% DV
• Selenium: 1 microgram (mcg), or 2% DV
• Vitamin E: 7.3 mg, or 49% DV

How Almonds Can Give Your Metabolism a Boost

Research suggests that almonds may support metabolism by providing various health benefits.

• May increase resting energy expenditure: Like other nuts, almonds contain nutrients such as protein and fiber that may increase thermogenesis (heat production) in the body. The thermogenesis process increases metabolism and resting energy expenditure (the energy your body needs to ensure essential bodily functions at rest), increasing calories burned throughout your day.
• May reduce blood sugar: Some studies show that consuming almonds may improve blood sugar and boost metabolism. Almonds reduced fasting and long-term blood sugar levels. However, additional large-scale studies are needed.
• May improve heart health: Research shows that eating almonds may help reduce cholesterol levels and blood pressure, possibly improving heart health. In small studies, almonds decreased diastolic blood pressure, especially when consumed long-term. Also, phytosterols found in almonds reduced low-density lipoprotein (LDL) cholesterol, considered “bad cholesterol.”
• May improve gut health: Fiber in almonds may improve your gut microbiome, a key component of a healthy metabolism. Almonds may act similarly to prebiotics (special types of fiber) by promoting the production of good bacteria in your gut. Research shows that a healthy gut may lead to better metabolic regulation.
• May aid in weight loss: Various studies have found that snacking on almonds may promote metabolic health through weight loss. According to one review, daily almond intake may help decrease body and fat mass compared to an almond-free diet. Almonds are thought to aid in weight loss due to their protein and fiber content, which helps you feel full.

Things to Watch Out For

Almonds can safely be included in most diets, but side effects are possible, and some people may need to avoid them.

• Allergic reactions are possible: Almonds are a type of tree nut, a common allergen. You should avoid almonds if you have a tree nut allergy. If you eat almonds and have a tree nut allergy, you may experience skin reactions or a serious allergic reaction known as anaphylaxis.
• Some people experience side effects: Eating excessive amounts of almonds may lead to side effects, primarily due to their fiber content. Possible side effects of almonds are mostly digestive and may include constipation, diarrhea, gas, and bloating.
• Oxalates may increase the risk of kidney stones: Almonds contain oxalates (431-490 mg per 100 g of almonds) and may need to be limited if you have kidney stones. Oxalates are natural compounds found in many plant-based foods. Research shows that an oxalate-rich diet may lead to calcium oxalate kidney stones forming.
• Moderation is key: The recommended serving size for raw almonds is 1 ounce, which equals about 23 almonds. Almonds are nutrient-dense and calorie-dense, so the serving size is relatively small. Eating too many almonds at once may increase the risk of side effects.

If you’re unsure if almonds are safe for you, talk with your healthcare provider or registered dietitian nutritionist.

Key Takeaways

• Best time: The best time to eat almonds for metabolism benefits is in the morning, although any time may work.
• Metabolism support: Almonds may support metabolism by increasing energy expenditure, aiding in weight loss, and improving gut and heart health.
• Nutrient content: Almonds are high in fiber, protein, antioxidants, and other key nutrients.