Contrary to popular belief, eating fat doesn't make you fat! The healthy fat in almonds has actually been linked to weight loss. Many studies have shown that people who eat the most nuts also tend to have the lowest body mass index (BMI). The trick is to eat them raw and not by the pound! Other health benefits of almonds include:
- May reduce the risk of heart disease
- Reduce bad cholesterol (LDL), while maintaining the healthy kind (HDL)
- Related to decreased risk of cancer
- Related to longer life span
- Promote healthy skin and hair
- Maintain healthy blood glucose levels
- Antioxidant properties
Almonds are made up primarily of monounsaturated fatty acids. One ounce (about 23 whole kernels) of raw almonds contain:
- 76 mg of magnesium (19% of the DV). Magnesium helps the body absorb calcium, and also has a role in formation of bones and teeth. It prevents abnormal blood clotting, may lower the risk of heart attacks and stroke, and helps maintain proper muscle function.
- 7 mg of vitamin E (35% of the DV). Vitamin E prevents oxidation of vitamin A and other fats within the body. Since it limits the oxidation of LDl cholesterol it may help prevent heart disease. Vitamin E may also play a role in cancer prevention since it protects against the damaging effects of free radicals. Vitamin E also promotes healthy skin and hair.
- 80 mg of calcium (8% of the DV)
- 164 kcal
- 6 g of protein
- 3.5 g of fiber
Did you know?
Almonds actually aren't a nut, but a drupe. A drupe is a fruit with an outer skin layer, a shell, and a seed inside. Almonds grow from a small flowering tree native to the Middle East. The almond flower (courtesy of Wikipedia):
Almond Milk
You can make homemade almond milk by blending together 3-4 tbsp of raw almonds with 1 cup of water. You can also add some sweetener. Keep in the fridge and use within 5-7 days. Perfect in smoothies, with cereal, or used to prepare oatmeal.
Almond Oil
Almond oil has a high smoke point (495 degrees F) so it can be used in all types of cooking. However heating it destroys the wonderful almond-flavor so it is best used in salads and cold dishes.
Recipe Ideas:
Almond Hot Chocolate & Chocolate-Covered Almonds (for more antioxidants and to reap the blood-pressure-lowering benefits, use dark chocolate)
Tilapia Crusted with Almonds (for a healthier version use 3 tbsp of canola oil instead of butter, and for lower calories use 1/4 cup of Eggbeaters instead of a real egg)
References:
Brown, A. (2008). Understanding Food. Belmont, CA: Thomson Wadsworth.
Bowden, J. P. (2007). The 150 Healthiest Foods on Earth. Beverly, MA: Fair Winds Press
What a wonderful blog - my Mom's favorite nut is the almond and I read this blog to her as she was over to my apartment speding time with me (been sick). She thought the information was great and we both learned a lot. Keep it up, study buddy!!!
ReplyDeleteAlmonds are yummy. Here is my question: What is the difference between homemade almond milk and the stuff you buy in the store? I would think if you take 2-3 Tbsp of almonds and make your own almond milk it would have about 160 calories in it. So why does the almond milk in the store (Silk brand) have only 60 calories for a cup? Just wondering. Awesome job!!
ReplyDeleteMelissa I am guessing companies like Silk use a greater ratio of almonds to water, and then they add in other ingredients (cane juice, salt, etc.) for more flavor and low calories. It makes sense because consumers are scared of fat and the high calories that comes with it!
ReplyDeleteThank you! That seems logical to me.
ReplyDelete