It’s hard to eat healthy, especially with limited time and a limited budget. Almonds are often known as a simple and affordable way to make your diet a lot healthier.

They are praised for their high protein content, and some people think they prevent cancer. Many even call them a “superfood,” although few seem to know what that means.

Are almonds really the magic bullet for your diet that people make it out to be, or have their assets been exaggerated? To find out, I asked Rebecca Roach, teaching associate in food science and human nutrition.

*Almonds are a superfood: False*

People often attach this word to almonds. Superfoods are foods that supposedly work wonders once they’re added to your diet. But Roach said there isn’t any truth to that.

“There’s no such thing as a superfood,” Roach said.

She explained that the scientific community had no definition of a superfood. She added that the term is mostly used in marketing. The term is attached to nutrition books and other health products to get people to buy products. Roach said the only reason almonds are called superfoods is that they are, in general, healthy.

Since it has no definition, the word is used to describe a large range of foods that have little in common, besides the fact that they all have some sort of health benefit.

*Almonds help prevent cancer: False*

Roach made it clear that there is no science that says that almonds can help prevent cancer. Almonds look similar to the pit of a type of peach that grows in Mexico, which are thought to prevent cancer. This leads to the perception that almonds can help prevent the disease.

“But even that was a bunch of hoo-ha,” Roach said about the peach pits. “There’s nothing scientific about this.”

*Almond butter is a healthy alternative to peanut butter: False*

Almond butter has become more and more popular in the past few years, and some of this popularity might be because people think it is healthier than peanut butter. Roach said most of the health concerns that apply to peanut butter also apply to almond butter. Among these concerns are the high amount of oil and monosaturated fats.

“If you love almond butter and jelly sandwiches, great, go for it, but almond butter is not going to be any more or less healthy for you then peanut butter,” Roach said.

She added that almond butter could be a useful alternative for those who are allergic to peanuts, though. According to Roach, most people with peanut allergies aren’t usually allergic to almonds. Almond butter can provide a similar flavor for these people without the dire consequences. But they will have to pay for it.

Almond butter is, as Roach put it, “ridiculously expensive.”

*Almonds are good for you: True*

The benefits of almonds may have been somewhat oversold, but they are still a nutritious addition to any diet. Almonds have a host of health benefits.

First of all, almonds are high in monounsaturated fats, which Roach called “the good kind of fats.” This type of fat is good for your heart and helps lower cholesterol, among other benefits.

Almonds are also a good source of magnesium, a mineral that helps regulate high blood pressure and is good for your heart in general.

Roach also said almonds are high in protein and are calorically dense. These qualities make almonds a good choice for a snack because they are more likely to keep you full until your next meal.

Roach pointed out that it’s important to have a healthy attitude toward almonds.

“Like everything, you have to eat it in moderation. … If you just sit there with a bag of almonds, it’s not going to be very healthy,” she said.

If you don’t like almonds, though, there’s no need to force yourself to eat them. Roach said all nuts have the same health benefits as almonds.

“That’s the great thing about nuts — they’re all really healthy for you … so if you prefer cashews, or almonds, you can just pick whichever one tastes the best.”

_Kevin is a senior in LAS._