Side Effects Of Almonds If You Eat Too Many

This post was most recently updated on July 25th, 2023


Almonds contain a lot of healthy nutrients like flavonoids, vitamin E, and minerals. However, like other foods, the side effects of almonds can still significantly affect your body if consumed in excess.

Understanding these side effects can help you create a diet that is suitable for the whole family to maximize the benefits and avoid the unwanted side effects of almonds. In this article, Health My Lives invites you to learn about the issues surrounding almond consumption.

As recommended by experts, you should only eat about 25gm of almonds per day, i.e., about 23 nuts.

Side effects of almonds if you eat too many

Here are the 6 side effects of almonds if you take more than the normal amount:

Causes weight gain

You can gain weight if you eat almonds without control because each 100gm of almonds contains about 225 calories & 50 gm of fat. Although the fat in almonds is mostly healthy, eating an excessive amount of these nuts will add a large amount of fat to the body, which will be converted into calories.

If you consume more calories than your body needs, they will build up and make you gain weight.

According to the calculations, if you eat 90gm to 100gm of almonds per day in addition to the main diet, your body weight can be increased by half of the kilogram per week.

Eating too many almonds can be harmful to people who need to control their weight, such as obese people or people with diabetes.

Interact with the medicine you are taking

Almonds are a type of nut that contains many essential minerals for health, including manganese. Therefore, adding a sufficient amount of almonds to your diet can have many benefits for your health.

However, if you overeat almonds, mainly when the diet includes a lot of manganese-rich foods, it may interact with certain medications such as tranquilizers, antacids, laxatives, blood pressure medications, and some other antibiotics.

Overdose of vitamin E

Almonds are known as the natural food source of vitamin E.

Each 30gm of almonds will provide you with about 7.4 milligrams of vitamin E, nearly half the amount of vitamin E needed per day. However, consuming more than 1,000 milligrams of vitamin E can lead to an overdose.

With a regular diet, it’s challenging to consume 1,000 milligrams of vitamin E per day. But that can still happen, especially when you eat too many foods that contain vitamin E like eggs, spinach, avocado, broccoli, and cereals.

Excessive consumption of vitamin E can cause symptoms such as lethargy, blurred vision(such as night blindness), headache, diarrhea, and flatulence. In some cases, you may also have mild nausea or a rash.

Cause Intestinal problems

In addition to vitamins and minerals, almonds also contain a large amount of fiber. According to calculations, 30gm of almonds contains about 3.5gm of fiber. This amount of fiber can help you prevent diarrhea and constipation when taken in appropriate amounts.

However, if your body is not normal or accustomed to consuming fiber, overeating almonds can actually cause constipation and bloating.

To prevent the risk of bloating or constipation, you should drink plenty of water to help your body handle the excess fiber.

Decrement in absorption of nutrients

As it is an excellent source of fiber, if you eat too many almonds, it may decrease the capacity of absorption of nutrients by reacting with chemicals such as magnesium, calcium, zinc, iron, etc.

Kidney Stones

Intestinal soluble oxalate present in the almonds bind with the calcium and may cause kidney stone.

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Written by Dr. Ganga Sapkota
Updated on July 25, 2023

A graduated medical physician with years of experience in the medical field. Working as a full-time physician in Puspanjali Hospital, Chitwan, Nepal.