Healthy Snacking: Almonds

At first glance, almonds might not seem like much. They fall in the shadow of peanuts and are overlooked when it comes to nutrition. Lately, they have been growing in popularity, as people are putting almond milk in their lattes, using almond flour in their cookies, and drizzling almond butter on their Acai bowls

So what’s causing this almond takeover? 

We will answer all the questions you might have about the small but mighty almond!

“What are almonds?"

Even if we are familiar with almonds from the nut aisle of our local supermarket, many of us will struggle to answer that question. One reason for that might be because almonds aren’t nuts - they’re seeds!

Unlike peanuts or pistachios, Almonds are the edible seeds of the Prunus Dulcis, or almond tree. Because of this, almonds are considered stone fruit, similar to peaches or plums. Unlike a peach, however, we only eat the almond seed and not the fruit itself.  

“Where do almonds come from?”

Almond trees originated in the Middle East, but they spread across the globe from a very early era. Almonds are still produced all around the world, as they are essential to many cultures and cuisines

Today, the United States is the largest almonds producer, with California alone producing over a little under 70% of the world’s supply. All of the almonds grown in the US are “sweet” almonds, but other countries may produce a bitter variety.

“Sweet and bitter?”

Fun fact: there are two types of almonds! Both varieties come from the same tree, but the ones you love and recognize are sweet almonds. Bitter almonds are less common for several reasons.  

In the US, bitter almonds are banned by the FDA, as they contain cyanide. While you might see some products marketed as “bitter almond” oils or liqueurs, these don’t contain true bitter almonds and are still safe to use. While you are unlikely to encounter a bitter almond, be sure to check the package before you eat!

Almonds in Your Diet

Now that we know a bit more about almonds let’s talk about their health benefits and why you might want to add more of them to your diet! Almonds are highly nutritious, full of healthy fats, and brimming with antioxidants.  

Here are a couple of reasons to mix some almonds into your daily routine:

1. Antioxidants

Almonds are a great source of antioxidants, helping prevent diseases and improve your body’s immune system. In particular, almonds are high in Vitamin E, which helps maintain eye and skin health and support your immune system.  

In fact, Almonds are one of the best sources of Vitamin E in your diet. One ounce of Almonds can provide about half of your daily Vitamin E intake

2. Healthy Fats

Almonds are packed with unsaturated fats, sometimes referred to as “good” fat.

Adding almonds to your diet can help you maintain good cholesterol when part of a healthy diet.

3. Nutrients Galore!

Beyond the antioxidants and healthy fats, almonds provide a fantastic source of your daily nutrients. You can find 3.5 grams of fiber in just a handful of almonds, 6 grams of protein, and 14 grams of fat! 

Almonds are one of the better foods out there! So how can you best fit them into your diet?

Add Almonds!

Sure, you can start adding almonds to your oatmeal in the morning or as a midday snack, but what are some tastier ways to sneak this little superfood into your routine? 

One super simple way to increase your almond intake is by swapping out peanut butter for almond butter. Almond butter is an excellent alternative to peanut butter and fits into almost anyone’s lifestyle. Ever tried an almond butter and jelly sandwich?

Peanut butter and almond butter are remarkably similar nutritionally, but switching to almond butter can be a healthier choice for many. Organic almond butter is entirely sugar-free, dairy-free, and for all our fans of keto diets, almond butter is keto diet approved!

You can even avoid the store and learn how to make almond butter at home! All you’ll need is:

  • Unsalted (raw) almonds
  • An oven
  • A food processor or blender
  • Maple Syrup (optional)

Almond Butter Recipe

  1. Take a cup of almonds and spread them on a parchment-paper-lined baking sheet.
  2. Bake your unsalted almonds at 350º Fahrenheit for about 10 minutes, and transfer them to your blender/food processor once cooled.
  3. Blend the baked almonds, and regularly scrape down the sides of the blender/food processor until the mixture becomes smooth and creamy!
  4. Add in a sweetener like maple syrup if you want it, and there you have it! Easy almond butter at home.   

We even use organic almond butter in our MCTBars, to provide that little extra boost to your day!  

One Small Positive Change 


At MCT, we’re committed to helping our customers in their journey towards healthy lifestyles, and for us, that starts with one small positive change every day. Our MCTBars are keto-friendly superfood snacks made with only 3g Net carbs to provide a healthy, all-natural snack to get you through the day.

We have a wide selection of flavors, perfect for breakfast, snacks, and even desserts! Try them today, and see how making one small positive change every day can quickly add up to bigger and better things.