Almonds are an integral part of Indian cuisine as we use them in biryanis, curries, and stir-fry dishes, as well as sweetmeats, pastries, and drinks like thandai. Almonds have a mild nutty flavor, with a naturally creamy texture, which is why they are often used to make nut butter. Almonds also have a high calcium content and are used to make almond milk – a popular non-dairy milk alternative. As with most foods, overindulgence comes at a price!
Side Effects Of Eating Too Many AlmondsAlmonds are often classified as a “superfood”, as they are nutritionally dense and even a handful of these nuts go a long way to improving your nutritional intake. But there’s a flip side – since they have such a high nutritional content, overeating almonds can have a negative impact on your health. These are a few problems you can expect to face if you eat too many almonds.
Eating a large quantity of almonds can trigger weight gain. The recommended serving of almonds stands at 1 oz. because these nuts are high in calories and fat -- 163 calories and 14 g of fat per ounce. You gain a pound if you consume 3,500 calories above what you burn, so adding just 500 calories to your diet each day for a week can make you gain weight. If you consume approximately 3 oz. of almonds each day without accounting for them in your meal plan, you can gain 1 lb. in a week. Even though the fat in almonds is primarily healthy fats, eating 3 oz. of almonds introduces 42 g of fat into your diet. Limit your fat consumption to 20 to 35 percent of your daily calories, or 44 to 78 g if you follow a 2,000-calorie diet, to avoid weight gain.
Almonds are quite high in manganese. Each 1 oz. serving provides you with 0.6 mg of this mineral. Under normal circumstances, this is a good thing -- you need 1.8 to 2.3 mg per day to help your body function properly. If you consume a lot of almonds, particularly on top of a manganese-rich diet, this might trigger drug interactions. High quantities of manganese in your blood can interfere with some antipsychotic drugs, as well as antacids, laxatives, blood pressure medications and certain antibiotics.
Vitamin E Overdose
Including almonds in your diet provides you with vitamin E, which offers antioxidant protection. You get 7.4 mg of vitamin E per ounce of nuts, roughly half the amount you need each day. It takes a lot of almonds to rise above the tolerable upper limit of 1,000 mg per day, but it is possible, especially if you eat a diet rich in vitamin E foods, such as eggs, fortified cereals, spinach and whole grains. Too much vitamin E in your body can trigger an overdose situation, causing lethargy, blurred vision, headaches, diarrhea and flatulence.
Consuming more than a couple of handfuls can cause indigestion and diarrhea, as almonds have a very high fiber content
Almonds are an excellent source of fiber, which is important for proper digestion. However, a high intake of fiber can cause stomach problems such as gas and bloating or in severe cases it can cause indigestion and diarrhea. A handful of almonds (23 whole kernels) will provide 14% of your daily fiber requirement, so if you throw back handfuls of salted almonds while watching TV, you will definitely regret it the next morning!
Possible Drug Interactions
A high magnesium intake can interfere with certain antibiotics, blood pressure medications, and diuretics
Almonds have a high magnesium content – just100 grams of almonds will provide almost 70% of your daily magnesium requirement. People with kidney problems might face issues if they consume high quantities of magnesium as this mineral is excreted by the kidneys. People with heart diseases should also be cautious of their intake of this mineral, as high amounts of magnesium can interfere with cardiac function. A high magnesium intake can interact with several medications including quinolone and tetracycline antibiotics, certain blood pressure medications, diuretics, and certain osteoporosis medication.