The Health Halo Effect: Almonds vs. Almond M&M's
It is a common misconception that because a treat contains a healthy ingredient, the entire product is a healthy choice. This is known as the 'health halo' effect, and it is very apparent with almond M&M's. The natural, whole almonds are packed with healthy fats, fiber, and protein, and are widely recognized for their nutritional benefits. However, the moment that almond is coated in milk chocolate and a colorful candy shell, its health benefits are overwhelmingly overshadowed by the added sugar, saturated fat, and artificial additives. The Environmental Working Group (EWG) has even classified these candies as an 'unhealthy ultra-processed food'.
A Closer Look at the Nutrition Label
To understand why almond M&M's fall short of being a healthy snack, let's examine the nutritional information for a standard serving. According to M&M's, a 28-gram (approximately 9 pieces) serving contains 140 calories. While this may seem modest, the breakdown of those calories is telling.
Comparing Almond M&M's to Plain Almonds
To highlight the difference, consider the table below which contrasts the nutritional profile of a 28-gram serving of almond M&M's with a similar weight of plain, raw almonds.
| Nutrient | Almond M&M's (approx. 28g) | Plain Almonds (approx. 28g) |
|---|---|---|
| Calories | 140 kcal | 164 kcal |
| Total Fat | 8g | 14g |
| Saturated Fat | 2.5g | 1g |
| Added Sugars | 13g | 0g |
| Total Carbohydrates | 16g | 6g |
| Dietary Fiber | 1g | 4g |
| Protein | 2g | 6g |
| Vitamin E | Very low | 50% DV |
| Magnesium | Low | 18% DV |
As the table shows, the small increase in calories from plain almonds comes with significantly more beneficial nutrients and zero added sugar. The process of turning an almond into an M&M essentially swaps out healthy fats, protein, and fiber for sugar and saturated fat.
The Problem with Added Sugars and Additives
One of the most concerning aspects of almond M&M's is the high sugar content. With 13 grams of added sugar per serving, a small portion can quickly contribute to an excessive daily sugar intake. The American Heart Association recommends limiting added sugar to about 36 grams for most men and 25 grams for most women per day. A single serving of almond M&M's uses up a significant portion of this allowance. Excessive sugar consumption is linked to weight gain, an increased risk of type 2 diabetes, and other health issues.
Beyond the sugar, almond M&M's contain a list of ingredients that are a far cry from a whole food snack. The candies contain multiple synthetic food dyes, such as Red 40, Yellow 6, and Blue 1. These artificial colors are often flagged as potential health concerns, especially in children's diets. The presence of these additives reinforces their status as an ultra-processed snack rather than a healthful option.
Moderation and Healthier Alternatives
While an occasional serving of almond M&M's as a treat will not derail a healthy diet, it's not a suitable choice for regular snacking. For those seeking the nutritional benefits of almonds without the drawbacks of candy, healthier options are readily available.
Healthier alternatives to almond M&M's:
- Plain Raw or Dry-Roasted Almonds: Provides all the nutritional benefits, including healthy fats, protein, and fiber, with no added sugar. A handful can provide a feeling of fullness and energy.
- Dark Chocolate with Almonds: Look for dark chocolate with 70% or higher cocoa content and a limited ingredient list. This offers antioxidants with less sugar than milk chocolate.
- Trail Mix (Homemade): Create your own mix with plain almonds, other unsalted nuts, seeds, and dried fruit to control the ingredients and avoid excessive sugar.
- DIY Fruit Snacks: Make your own gummies or fruit leather using natural sweeteners like honey or agave syrup and real fruit, avoiding artificial colors and flavors.
Conclusion: A Treat, Not a Health Food
In summary, the notion that almond M&M's are a healthy snack is a myth. The small nutritional contribution from the almond is completely overshadowed by the high levels of added sugar, saturated fat, and artificial colors. They are, by definition, an ultra-processed food intended for occasional enjoyment as a treat, not for regular consumption. For those looking for a truly healthy and nutritious snack, opting for plain almonds or minimally processed alternatives is the far superior choice.
Mayo Clinic: Nuts and your heart: Eating nuts for heart health
