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- Centers for Disease Control and Prevention: Polyunsaturated Fats and Monounsaturated Fats
- Harvard Medical School: Listing of Vitamins
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Blue Diamond Almonds are a healthy alternative to some of those processed snacks you may reach for during your workday 1. They’re full of fiber and protein, which can improve satiety and prevent a rumbling belly. Although the almonds are high in fat, the fats are mainly monounsaturated fats, or MUFAs, a beneficial fat that keeps your heart healthy. While Blue Diamond Almonds do have plenty to offer, measure out a serving instead of snacking freely from the container 1. Otherwise, your calories can quickly add up.
A single serving of Blue Diamond Almonds is 1 ounce, or about 28 nuts 1. Depending on the flavor, you’ll get between 160 and 170 calories per portion. Most of those calories are from fat, with each serving providing between 13 and 16 grams of fat, or 117 to 144 calories from fat. You’ll also get 5 to 6 grams of protein per ounce, which totals 20 to 24 grams from protein. Most varieties have between 5 and 6 grams of total carbohydrates, although fiber accounts for 3 of those carb grams. Because carbs have 4 calories per gram, after subtracting fiber -- which doesn’t add to the calories -- you’ll get 8 to 12 calories from carbohydrates. The exception is the honey-roasted flavor. This variety has 9 grams of total carbs, minus the 2 grams of fiber, leaving 28 calories from carbohydrates.
Ideally, you should opt for almonds that aren’t salted so you don’t get too much sodium. But even the flavored varieties of Blue Diamond Almonds aren’t particularly high in sodium 1. You can have up to 2,300 milligrams of sodium daily; any more than that can increase your blood pressure and risk of cardiovascular disease, as stated in the Dietary Guidelines for Americans 2010 2. Whole natural Blue Diamond Almonds offer 0 milligrams of sodium per 1-ounce serving 1. The same amount of the roasted salted kind contains 85 milligrams; an ounce of honey-roasted almonds have 60 milligrams; lightly salted ones have 40 milligrams per ounce; and the Smokehouse flavor is much higher, with 150 milligrams of sodium per ounce. Those in the bold flavor series each contain between 100 and 180 milligrams of sodium per ounce, with the Jalapeno Smokehouse flavor at the highest end of that range.
Blue Diamond Almonds provide you with several types of minerals 1. One ounce of the almonds gives you up to 20 percent of the magnesium you need for the day. Magnesium keeps your bones and teeth strong, and supports blood functions and biochemical reactions. That same serving contains 5 to 6 percent of your potassium needs, an electrolyte mineral responsible for muscle contractions and a steady heart rhythm. A serving of almonds also provides 6 to 8 percent of the calcium you need for strong bones, as well as 4 to 6 percent of your daily iron recommendation to support oxygen transportation throughout your body.
Amount of Vitamin E
Vitamin E is a powerful antioxidant that scavenges through your system, seeking out free radicals. When it finds these free radicals, it neutralizes them, preventing permanent cell damage that could have increased your risk of developing chronic diseases. No matter which variety of Blue Diamond almonds you snack on, you’ll get roughly one-third of your vitamin E recommendation for the entire day 1.
Although the almonds are high in fat, the fats are mainly monounsaturated fats, or MUFAs, a beneficial fat that keeps your heart healthy. A serving of almonds also provides 6 to 8 percent of the calcium you need for strong bones, as well as 4 to 6 percent of your daily iron recommendation to support oxygen transportation throughout your body. Those in the bold flavor series each contain between 100 and 180 milligrams of sodium per ounce, with the Jalapeno Smokehouse flavor at the highest end of that range.
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