Table of Contents
1. Indigestion
2. Risk of weight gain
3. Decreased insulin sensitivity
4. Nutrient absorption decreases
5. Risk of kidney stones
6. Risk of cyanide poisoning
7. Tree nut allergy
Jakarta, goldensamoyed Indonesia
—
Almonds
It is known as a rich healthy snack
nutrition
.However, despite the benefits, excessive consumption can actually cause a number of bad effects for the body.
The high fiber, fat and calorie content in almonds, which should be beneficial, can trigger health problems if consumed in excess.In fact, for some people with certain conditions, almonds can also trigger allergies or metabolic disorders.
To be more alert, here are seven side effects that can appear if you consume too many almonds too often, as reported
Very Well Health
:
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1. Indigestion
Almonds contain quite high fiber, around 3.5 grams per 28 gram serving (around 23 almonds).Fiber is important for smooth digestion, but too much fiber can actually make the digestive system “overwhelmed”.
Excess fiber can cause bloating, diarrhea, excess gas, and even constipation, especially if the body is not used to receiving a high fiber intake.
2. Risk of weight gain
Even though they are healthy, almonds are high in calories and fat.One serving of raw almonds (28 grams) contains about 166 calories and 14 grams of fat.
If consumed excessively without reducing other calorie intake, over time it can cause weight gain.
3. Decreased insulin sensitivity
In people who are overweight or prediabetic, long-term excessive consumption of almonds can reduce insulin sensitivity.Several studies show that adding almonds without reducing calories from other foods can increase body mass index (BMI) and waist circumference.
4. Nutrient absorption decreases
Almonds contain antinutrients, namely natural compounds that can inhibit the absorption of minerals such as iron, calcium, zinc and magnesium.Soaking almonds before consuming is believed to help reduce antinutrient levels, although its effectiveness still needs to be studied further.
5. Risk of kidney stones
Almonds also contain oxalate, a compound that can form kidney stones if consumed in excessive amounts.In 100 grams of almonds, there are around 490 milligrams of oxalate.
People who have a history of kidney stones should be careful and limit their consumption of almonds.
6. Risk of cyanide poisoning
Bitter almonds contain high levels of cyanide compounds which are potentially toxic.Although sweet almonds sold on the market are relatively safe, there are rare cases where bitter almonds are confused due to incorrect labeling.
Therefore, it is important to ensure that the source of almonds consumed is truly safe.
7. Tree nut allergy
For people with tree nut allergies, consuming almonds can trigger allergic reactions such as hives, skin rashes, itchy throat, digestive disorders, and even anaphylaxis which is potentially life-threatening.
Almonds remain a good source of nutrition when consumed in reasonable amounts.The key is in portions.
About one handful or 23 almonds per day is enough to get the benefits without the risk of side effects.
(tis/tis)
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