When You Eat Too Many Almonds, This Is What Happens

Whether you enjoy almonds in a trail mix, or you've made the switch to non-dairy and you're using almond milk, flour or butter, it's safe to say almonds are a staple in many diets. But can there be too much of a good thing?

The answer is yes, according to health experts. While almonds are touted as a healthy snack option full of fiber, calcium, and vitamin E, the issue with almonds is typically with the serving size. The recommended serving size of almonds is one ounce, which is 163 calories and 14 grams of fat (via Livestrong). When you eat more than the recommended serving size, you are introducing more fats and calories, potentially risking weight gain. 

And those almond substitutes like milk or flour, can also be problematic when it comes to weight gain. Health experts tell Glamour that almond products are dense and can sometimes have even more calories than their counterparts — especially the baked goods made with almond flour. It is important to note that there are many nutritional benefits in baked goods that include almond flour when compared with those made with wheat, however, you should still be mindful of the additional fats in almond flour baked goods (via Glamour).

Why you should be mindful of your almond intake

Almonds are also high in manganese and vitamin E, which are both good things — unless you go overboard. High levels of manganese can interfere with antipsychotic or blood pressure medications, as well as antacids, laxatives, and other antibiotics, according to Livestrong. As for getting too much vitamin E, an overdose can trigger symptoms like blurred vision, diarrhea, headaches, flatulence, and lethargy.

You should also be mindful of how consuming more fiber can impact your body. Almonds are fiber-rich, which typically helps with digestion. But if you are not used to the additional fiber in your diet, you may experience some digestive discomfort. Drinking water can help your body process the additional fiber.

Despite the negatives of going overboard, almonds are a healthy, on-the-go snack that you can definitely enjoy in moderation. However, be mindful of the amount of almonds or almond products you are consuming and account for them in your balanced diet. Measuring out your almonds in a small dish when you're snacking can help prevent you from exceeding the recommended serving size.