Dr. Becky Maes - Is It Bad For You? Approved by Dr. Becky Maes

Are Blue Diamond Almonds Bad For You?



Short answer

Blue Diamond Almonds, when unflavored and consumed in moderation, are a nutritious snack packed with protein, healthy fats, and fiber. However, varieties with added salts, sugars, and seasonings may offset these health benefits, thus careful selection is advised. Additionally, individuals with nut allergies or oxalate-related health concerns should exercise caution. For others, these almonds can contribute positively to a balanced diet when mindful of portion sizes and potential added ingredients.



Long answer

Nutritional Profile of Blue Diamond Almonds

Almonds have long been valued for their nutritional benefits, and Blue Diamond Almonds are no exception. Each serving of these almonds provides a wealth of nutrients that are essential for maintaining good health. It's important to examine the nutritional composition of Blue Diamond Almonds to understand their impact on your diet. Let's break down the key components:

Calories: A standard serving, which is about 28 grams or approximately 1 ounce, contains roughly 160 to 170 calories. While this may seem significant, these are nutrient-dense calories that provide energy and essential nutrients.

Fats: Almonds are rich in healthy fats, including monounsaturated and polyunsaturated fats. These fats are known to be heart-healthy and can help reduce bad cholesterol levels. A serving of Blue Diamond Almonds contains around 15 grams of fat, but only about 1 gram of saturated fat, making it an excellent choice for a healthy fat intake.

Protein: With about 6 grams of protein per serving, almonds are a great source of plant-based protein, which is vital for muscle repair, immune function, and various other bodily processes.

Carbohydrates and Dietary Fiber: Although almonds contain carbohydrates, they are mostly in the form of dietary fiber. A typical serving contains about 6 grams of carbs, of which 3 grams are dietary fiber. This fiber aids in digestion and can help to maintain a feeling of fullness, which is beneficial for weight management.

Vitamins and Minerals: Blue Diamond Almonds are a good source of vitamin E, magnesium, and calcium. Vitamin E is an antioxidant that protects cells from damage, magnesium contributes to energy production and bone health, while calcium is vital for bone strength and function.

Beyond the basic nutritional values, it is also crucial to consider the inclusion of other beneficial compounds such as phytosterols, flavonoids, and antioxidants that have been identified in almonds. These compounds contribute to reducing oxidative stress and inflammation in the body.

Here is a brief table summarizing the nutritional values per serving (28 grams) of Blue Diamond Almonds:

Nutrient Amount % Daily Value (DV)
Calories 160-170
Total Fat 15g 19%
Saturated Fat 1g 5%
Polyunsaturated Fat
Monounsaturated Fat
Protein 6g 12%
Carbohydrates 6g 2%
Dietary Fiber 3g 11%
Vitamin E 7.3mg 49%
Magnesium 76mg 18%
Calcium 76mg 6%

Note that individual products may have slightly different nutritional profiles, especially if they're flavored or contain additional ingredients. Always check the specific label of the product you're consuming for the most accurate information.

It's evident that when consumed in moderation, Blue Diamond Almonds can be a part of a healthy diet. Their nutritional profile supports various health benefits, such as improved heart health and better weight management. However, it's also important to monitor portion sizes due to their high-calorie count from fats.

References to studies and expert opinions surrounding almonds and their health benefits can be found in numerous scientific publications. For instance, a study published in the Journal of Nutrition supports the role of almonds in improving cholesterol levels, while research featured in the Journal of the American Heart Association has shown that almonds can help enhance heart health.

Added Ingredients: Salt, Seasonings, and Sugars

When determining the health impact of consuming Blue Diamond Almonds, it's crucial to consider the added ingredients that often accompany the nuts in various product lines. While almonds boast numerous health benefits, such as being a rich source of healthy fats, fiber, and protein, the addition of salt, seasonings, and sugars can alter their nutritional profile. Here, we dissect the potential effects of these additives on your health.

Salt (Sodium)

Many flavored varieties of almonds, including some from Blue Diamond, contain added salt. While salt can enhance flavor, it can also contribute to increased sodium intake. The American Heart Association recommends no more than 2,300 milligrams a day, moving toward an ideal limit of 1,500 mg per day for most adults, especially for those with hypertension or prehypertension. Overconsumption of sodium is linked to high blood pressure, heart disease, and stroke. It's essential for consumers to monitor their daily intake, especially when indulging in salted snacks.


The seasonings in flavored almonds can include a variety of herbs, spices, and additional components like maltodextrin, yeast extract, and natural flavors. These ingredients rarely present health concerns in moderation but may be problematic for those with specific dietary restrictions or allergies. For instance, glutamate present in some seasonings can cause adverse reactions in individuals with MSG sensitivity. Always check the label for allergens and additives if you have known sensitivities.


Some Blue Diamond Almonds are coated with added sugars which can contradict the healthful qualities of the nuts. Consuming high amounts of added sugars is associated with an increased risk of obesity, type 2 diabetes, and heart disease. The Dietary Guidelines for Americans suggest limiting calories from added sugars to less than 10% of total daily calories. It's important to be mindful of this when choosing flavored or coated almonds and to opt for those with little to no added sugars when possible.

When considering the health angle of Blue Diamond Almonds with added ingredients, it's a game of balance. Here's a quick reference to understand the potential impacts:

Ingredient Potential Health Impact Consumption Advice
Salt (Sodium) Increased blood pressure, heightened risk of heart disease and stroke Moderation, mindful monitoring of daily sodium intake
Seasonings May contain allergens or additives with potential sensitivities Check labels, avoid if sensitivities are known
Sugars Contributes to obesity, diabetes, heart disease Limited consumption, opt for low/no sugar options

Ultimately, the nutritional value of Blue Diamond Almonds can be significantly influenced by these added ingredients. While unflavored almonds are generally a nutritious choice, consideration should be given to the type and amount of salt, seasonings, and sugars in the product to ensure alignment with individual health goals and dietary needs.

Uncovering the Potential of Oxalate Content in Almonds

Almonds are acclaimed for their nutritional benefits, providing a rich source of healthy fats, protein, and fiber. However, they also contain natural compounds known as oxalates, which can pose health concerns for certain individuals. Oxalates are organic acids found in many plants, nuts, and seeds, and when consumed in high amounts, they may contribute to the formation of kidney stones and other health issues.

Understanding the oxalate levels in almonds is crucial for individuals who are prone to kidney stone formation or have a history of oxalate-related health issues. According to a study published in the Journal of Agricultural and Food Chemistry, almonds have a relatively higher oxalate content compared to other nuts, which raises the need for careful consideration in dietary planning.

  • Impact of Oxalate on Kidney Health: For those with a predisposition to kidney stones, particularly calcium oxalate stones, limiting high-oxalate foods like almonds may be recommended. Oxalates can bind with calcium in the urine, forming crystals that can lead to stone formation.
  • Nutrient Absorption: Oxalates have the potential to interfere with the body's ability to absorb essential minerals, such as calcium and magnesium. This is because they can form insoluble compounds with these minerals, diminishing their bioavailability.
  • Varied Oxalate Levels: The oxalate content in almonds can vary based on factors including almond type (e.g., raw, roasted, or in almond butter) and preparation methods. Soaking almonds before consumption has been shown to reduce oxalate levels, making nutrients more bioavailable and potentially lessening the risk of kidney stone formation.

While almond consumption offers numerous health benefits, moderation is key for those concerned about oxalate intake. Partnering with a healthcare provider to determine an appropriate serving size can prevent potential adverse effects associated with high oxalate foods. Moreover, incorporating a balanced variety of nuts and seeds into the diet can help distribute oxalate intake throughout the day, mitigating the risks while still reaping the nutritional rewards they offer.

When considering almond inclusion in the diet, recognizing and managing oxalate content is a nuanced aspect of nutrition that should not be overlooked. As with all foods, almonds are best enjoyed as part of a diverse and balanced diet tailored to individual health needs and concerns.

Processing Methods and Their Impact on Almond Nutrition

Almonds, naturally packed with nutrients, undergo various processing methods which could potentially alter their nutritional profile. Let's examine common processing methods and their effects:


Blanching involves soaking almonds in hot water to remove the skins. This process is known to cause minimal nutrient loss. However, some studies suggest that the skin of almonds contains antioxidants and dietary fiber that may be lost during blanching. A comparison study reported in the Journal of Agricultural and Food Chemistry found that natural almonds with skins had higher levels of antioxidants than blanched almonds.


Roasting almonds can enhance flavor, but it may impact their nutrient content. The high temperatures used in roasting have been shown to reduce the vitamin E content, which is vital for skin health and immune function. Yet, a study published in the Food Chemistry journal reveals that while some vitamin loss occurs, roasted almonds still retain most of their healthy fats, protein, and dietary fiber.

Seasoning and Coating:

Almonds that are seasoned or coated often contain added salts, sugars, or fats, which could detract from the natural health benefits of almonds. Consuming these varieties can lead to increased caloric intake and less favorable nutritional outcomes, especially when considering heart health and weight management. Carefully reading labels is important to understand the full impact of these additives on overall nutrition.

Oil Roasting versus Dry Roasting:

There's a difference between oil roasting and dry roasting. Oil roasting involves cooking the almonds in additional oil, which can increase the fat content, potentially adding more calories. Conversely, dry roasting doesn't add extra fat, making it a preferable option for those monitoring their fat intake. A comparative analysis in the Nutrients journal found that dry-roasted almonds did not significantly differ in nutritional composition from raw almonds, indicating minimal impact on health benefits.

Consumers are encouraged to choose processing methods that align with their dietary goals. For maintaining nutritional integrity, raw or dry-roasted almonds with their skins intact might be the optimal choice to maximize health benefits. Nevertheless, those with specific health concerns should consult a healthcare provider or a dietitian for tailored advice.

Portion Control: The Key to Maximizing Health Benefits

Almonds have long been celebrated for their high nutritional value and health benefits. A nutrient dense food, almonds are rich in essential fatty acids, protein, fiber, vitamins, and minerals that bolster health. However, as with any nutrient-packed food, portion control is essential to ensure that these advantages don't become overshadowed by potential negative effects stemming from overconsumption.

Strict adherence to portion sizes is particularly crucial when it comes to nuts like Blue Diamond Almonds due to their calorie density. A standard serving size for almonds is generally considered to be 1 ounce, which is approximately 23 almonds. This serving size contains about 162 calories, 14 grams of fat (1 gram of saturated fat), 6 grams of protein, and 3.5 grams of dietary fiber, making it a nourishing snack that can contribute to a feeling of fullness and satisfaction.

  • Caloric Intake: Mindfully consuming almonds can assist in maintaining a balanced diet. Consuming more than the recommended serving can tip the caloric balance, potentially leading to weight gain over time.
  • Healthy Fats: While almonds are a great source of heart-healthy monounsaturated fats, they also contain some amounts of polyunsaturated and saturated fats. Monitoring intake helps maintain an appropriate balance of dietary fats.
  • Nutrient Allocation: Almonds are part of a diverse diet that should include a variety of foods to provide a complete spectrum of nutrients. Overconsuming almonds might leave less room for other important food groups.

It's worth noting that several studies indicate portion-controlled almond consumption can be beneficial for weight management. For example, a study published in the European Journal of Clinical Nutrition found that consumption of almonds did not lead to weight gain and may even help in controlling appetite (Hollis & Mattes, 2007). However, the key term here is 'portion-controlled.'

Furthermore, for those with specific dietary requirements or restrictions, such as individuals requiring a lower-fat diet, even more careful monitoring of almond intake may be necessary, and consulting with a healthcare provider or dietitian is recommended.

Also, consider the form in which almonds are consumed. Blue Diamond Almonds offers a range of products, some of which may include additional ingredients such as salt, sugar, or chocolate coatings, potentially affecting the overall nutritional value and thus requiring stricter portion control.

To promote portion control, consider using small containers or snack bags to pre-measure servings. This prevents the temptation to eat directly from larger bags or containers, which can inadvertently lead to eating multiple servings at once. Being mindful of eating habits, by pausing to think before reaching for a second serving, can further aid in maintaining portion control.

For those seeking to incorporate almonds into their diet in a balanced way, here are some practical portion control tips:

  • Use a kitchen scale or measuring cup to learn what one ounce (about 23 almonds) looks like.
  • Pre-portion your almonds into single-serving containers or bags.
  • Consider adding almonds to meals rather than eating them alone, such as mixing them into oatmeal or salads, to integrate them more seamlessly into a balanced diet.
  • When enjoying flavored or processed almonds, check the label for serving sizes, as these products might have different caloric and nutritional values compared to raw almonds.

By respecting the concept of portion control, individuals can enjoy Blue Diamond Almonds as a nutritious snack that supports overall dietary health without the drawbacks associated with overconsumption.

Comparing Raw vs. Roasted: Blue Diamond's Nutritional Differences

When examining the nutritional profiles of Blue Diamond almonds, it's crucial to distinguish between their raw and roasted varieties. The method of preparation can impact not only the taste but also the nutritional content and health benefits offered by the almonds.

Nutritional Content Variation

  • Calories: Roasting can slightly increase the calorie content due to the addition of oils. However, the difference is often minimal, with raw almonds containing approximately 160 calories per ounce, while roasted almonds might be slightly higher.
  • Fats: Both raw and roasted Blue Diamond almonds have heart-healthy monounsaturated fats. Raw almonds might retain more of their natural fats, while roasting, particularly oil-roasting, can change the fat composition to include more of the added oil.
  • Vitamins: The vitamin E content, vital for its antioxidant properties, can potentially diminish during the roasting process due to heat exposure. However, Blue Diamond reports the preservation of vitamin content even in their roasted varieties.
  • Minerals: Essential minerals like magnesium and calcium are largely retained in both raw and roasted almonds. The roasting process has minimal effect on these nutrients.
  • Fiber: Dietary fiber content remains relatively unchanged between raw and roasted almonds. Each ounce serving contains about 3 grams of fiber, a crucial element for gut health.

Health Impact Considerations

  • Oxidation: Roasting nuts at high temperatures can lead to the oxidation of fats, potentially decreasing the beneficial properties. However, Blue Diamond employs techniques to minimize this risk.
  • Phytic Acid: Raw almonds contain phytic acid, which some experts suggest may inhibit the absorption of minerals. Roasting can reduce phytic acid levels, potentially improving nutrient availability.
  • Acrylamide: There's concern that roasting almonds can produce acrylamide, a compound with potential health risks. Blue Diamond tests their products to ensure levels are kept well below the safety thresholds set by health organizations.

It's clear that both raw and roasted almonds possess strong nutritional profiles. A 2018 study published in the Journal of Nutrition Sciences indicated that while almonds undergo certain changes during the roasting process, such as a reduction in moisture content and a modification in texture, the overall nutrient density remains relatively consistent. The preference for raw vs. roasted Blue Diamond almonds should therefore hinge on personal taste and specific dietary needs or restrictions.

Finally, for individuals concerned with added sodium and flavorings, it's worth noting that Blue Diamond offers options in both categories: natural, unsalted varieties for purists and those monitoring sodium intake, and flavored, roasted options for consumers seeking variety and enhanced taste experiences. Each has its place in a balanced diet, provided they are consumed in moderation.

In summary, when choosing between raw and roasted Blue Diamond almonds, consumers can expect similar nutritional benefits with some slight variations due to the roasting process. Both forms of almonds can contribute to a healthful diet and offer distinct tastes and textures that cater to individual preferences.

Almond Allergies: Prevalence and Recognition

When it comes to almonds and other tree nuts, allergic reactions can be a significant health concern. Almonds, a product of the Prunus dulcis tree, are considered tree nuts, and tree nut allergies are among the most common food allergies in both children and adults. According to a study published in the Annals of Allergy, Asthma & Immunology, roughly 0.5 to 1 percent of the U.S. population is allergic to tree nuts. Being aware of and recognizing the signs of an allergic reaction is crucial for anyone who consumes almonds or almond-containing products.

An almond allergy occurs when the immune system identifies the proteins in almonds as harmful, triggering an allergic response. Symptoms can range from mild to severe and may include the following:

  • Skin reactions such as hives, itching, or eczema
  • Respiratory problems like sneezing, nasal congestion, or difficulty breathing
  • Gastrointestinal symptoms such as nausea, vomiting, diarrhea, or abdominal pain
  • More severe reactions like anaphylaxis, a potentially life-threatening condition that can impair breathing and send the body into shock

The prevalence of nut allergies, including almond allergies, seems to be on the rise, which has been highlighted in literature by The Journal of Allergy and Clinical Immunology. Individuals who have a known allergy to other tree nuts are at a higher risk of developing an allergy to almonds. Furthermore, those with a family history of nut allergies should be especially cautious when introducing almonds into their diet.

Recognizing an allergy to almonds early is important, as repeated exposure could lead to more serious consequences. For responsible consumption and safety, it's imperative for consumers to:

  • Read food labels meticulously, looking for any mention of almonds or tree nuts
  • Be aware of cross-contamination risks in food processing and preparation areas
  • Consult with an allergist for testing if almond allergy is suspected

It's also recommended for individuals with known severe allergies to carry an epinephrine auto-injector in case of accidental exposure leading to anaphylaxis. Open and clear communication with healthcare providers, family, friends, and caretakers is essential for anyone living with an almond allergy.

Frequently asked questions

Blue Diamond Almonds, like other nuts, have a naturally high oxalate content. Individuals on a low-oxalate diet, especially those prone to kidney stones, should limit their consumption of almonds and consider consulting with a healthcare provider for personalized advice.

Portion-controlled consumption of Blue Diamond Almonds can contribute to weight management due to their protein and fiber content, which can promote satiety. However, mindful eating is necessary due to their caloric density, so it's essential to stick to the recommended serving size.

Phytic acid, found in almonds, can bind to minerals such as calcium, iron, and magnesium, potentially impairing their absorption. Roasting almonds can reduce the level of phytic acid, which may enhance the bioavailability of these minerals, making them easier for your body to use.

To maintain their nutritional value, store Blue Diamond Almonds in a cool, dry place away from direct sunlight. An airtight container is ideal, as it prevents exposure to air and moisture, which can degrade the nuts' quality and nutrient content over time.

Ask a question about Blue Diamond Almonds and our team will publish the answer as soon as possible.

Possible short-term side effects

  • nausea
  • vomiting
  • diarrhea
  • skin reactions (hives, itching, eczema)
  • respiratory difficulties
  • anaphylaxis (in case of allergies)

Possible long-term side effects

  • weight gain (if overconsumed)
  • heightened risk of heart disease and stroke (from high sodium)
  • increased risk of kidney stones (from oxalates)
  • nutrient absorption interference

Ingredients to be aware of

  • sodium
  • added sugars
  • oxalates
  • artificial seasonings
  • saturated fats


  • energy provision
  • heart-healthy fats
  • muscle repair
  • immune function support
  • improved digestion
  • fullness sensation
  • weight management
  • antioxidant intake
  • reduced oxidative stress and inflammation
  • cholesterol improvement
  • heart health enhancement

Healthier alternatives

  • unflavored almonds
  • low/no sugar options
  • raw or dry-roasted almonds
  • soaked almonds (to reduce oxalate)

Thank you for your feedback!

Written by Diane Saleem
Published on: 02-14-2024

Thank you for your feedback!

Written by Diane Saleem
Published on: 02-14-2024

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