This Week: Almonds!

Like all nuts, almonds are packed with vitamins, minerals, antioxidants and phytochemicals beneficial to health. Regularly eating nuts has been shown to contribute to heart health, reduce overall mortality and the risk of developing type 2 diabetes, assist with weight management, reduce the risk of cancer, improve sperm quality, reduce depression and overall promote good health. 
 
What makes almonds unique?

• Almonds (along with pistachios) have the most protein of all tree nuts, providing 20g of plant protein per 100g – or 6g in a 30g handful.

• Almonds are high in the amino acid arginine. Arginine is converted to nitric acid in the body which causes blood vessels to relax and remain elastic, preventing blood clotting.

• Compared to other nuts, almonds are particularly high in vitamin E and calcium. Vitamin E is an antioxidant which helps maintain a healthy heart. Calcium forms the structure of bones and teeth and aids in blood clotting.

• They contain predominantly monounsaturated fats, important for heart health.

• Research suggests up to 26% of the kilojoules in almonds may not be absorbed. This is because some of the fat in almonds is held (or trapped) within the nut cell walls, making it hard for the body to digest and absorb – so instead, it’s excreted.

• Almonds are rich in gut-loving fibre. They contain 11g fibre/100g, or 3.3g in a 30g handful – making their fibre content roughly on par with a cup of cooked broccoli or two bananas.

• They are a source of copper, iron, magnesium, manganese and niacin, and they are high in riboflavin and vitamin E.

• Almonds are naturally low in sugar and sodium.

 
Almonds are a fantastic source of antioxidants. Antioxidants help protect against oxidative stress, which can damage molecules in your cells and contribute to inflammation, aging, and diseases like cancer.

Vitamin E is a family of fat-soluble antioxidants. These antioxidants are found within the structure of cell membranes in your body, protecting your cells from oxidative damage. Almonds are among the world’s best sources of vitamin E. Just 1 oz provides 48% of the DV.  Several studies have linked higher vitamin E intake with lower rates of heart disease, cancer, and Alzheimer’s disease. However, more research is needed to fully confirm these benefits.

The magnesium in almonds may also help lower blood pressure levels. High blood pressure is one of the leading drivers of heart attacks, strokes, and kidney failure. A deficiency in magnesium is strongly linked to high blood pressure. High levels of low-density lipoproteins (LDLs) in your blood (also known as “bad” cholesterol) are a well-known risk factor for heart disease. Your diet can have major effects on LDL levels. Some studies have suggested almonds may be effective in lowering LDL.

Almonds are high in protein and fibre. Both protein and fibre are known to increase feelings of fullness. This can help prevent you from overeating. One 4-week study in 137 participants showed that a daily 1.5-oz (43-g) serving of almonds significantly reduced hunger and the desire to eat. Numerous other studies support the hunger-fighting effects of nuts.
 
Detriments:
Eating a large quantity of almonds can trigger weight gain. The recommended serving of raw almonds is about 1 ounce, which is about 23 kernels. These nuts are high in calories and fat, providing 166 calories and 14 grams of fat per ounce. The extra fat and calories can add up quickly. The issue with fat is that it's a concentrated source of calories. One gram of fat contains 9 calories, while 1 gram of carbohydrate or protein contains only 4 calories. Even though the fat in almonds is primarily healthy fats, eating 3 ounces of almonds introduces 42 grams of fat into your diet.
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One ounce of almonds contains 3.1 grams of fibre, an amount that contributes to the quantity you need each day  (21 to 38 grams) to prevent diarrhea and constipation. However, eating too many almonds can actually cause diarrhea and abdominal bloating if your body is not used to processing large amounts of fibre. It’s better instead to slowly increase the amount of almonds you are eating if you experience GI problems with this food but want to include more nuts in your diet. If you consume a lot of almonds, drink water along with them to help your body handle the fibre intake.