Benefits of Almonds
Almonds are a great friend to low-carb eaters. They are packed with a
lot of nutrients for a small amount of carbohydrate. Some of those
nutrients are similar to the ones in whole grains, but without all the
starch. Like grains, almonds can be ground into a meal or flour. Since
their mild flavor goes with many foods, baked goods and other foods
made with almonds aren't usually overpowered by the almond flavor. An
ounce of almonds has about 3 grams of usable carbohydrate, plus 3 grams
Why Almond is a "Superfood" ?
Almonds are packed with great nutrients. The fats in almonds are mostly monounsaturated
(the type associated with olive oil). They are an excellent source of
vitamin E and manganese, and a good or very good source of many other
vitamins and minerals including magnesium. In addition, almonds contain
large amounts of phytonutrients, especially plant sterols
and flavanoids, which are heart-healthy as well as conferring
antioxidant benefits. To maximize these nutrients, enjoy your almonds
with the skins (rather than blanched), as flavanoids are concentrated
Health Benefits of Almonds
Quite a few studies have been done with almonds as a part of the diet.
Although most of them did not compare the almonds to other nuts, or to
other foods high in similar nutrients, almonds did come out well in many
of these health-related studies, suggesting that they may be able to
play a role in weight reduction, cholesterol reduction, and lowering the
glycemic response of a high-carbohydrate meal, it lower ‘bad’ cholesterol, They protects artery walls from damage, it help build strong bones and teet, They nourish the nervous system. A few years ago, the
FDA came out with a statement saying that eating 1.5 ounces per day of
many types of nuts, including almonds, may reduce the risk of heart
- Food and Drug Administration. Qualified health claims: Letter of
enforcement discretion—Nuts and coronary heart disease (Docket No
- Jambazian P, et al. Almonds in the diet simultaneously improve
plasma alpha- tocopherol concentrations and reduce plasma lipids. J Am
Dietetic Assoc. 2005 March;105(3), 449-454. 2005.
- Jenkins DJ, et al. Almonds decrease postprandial glycemia,
insulinemia, and oxidative damage in healthy individuals. J Nutr. 2006
- Josse AR, et al. Almonds and postprandial glycemia--a dose-response study. Metabolism. 2007 Mar;56(3):400-4. 2007.
- Spiller GA, et al. "Nuts and plasma lipids: an almond-based diet
lowers LDL-C while preserving HDL-C". J Am Coll Nutr. 1998 17 (3):
- United States Department of Agriculture. "Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods - 2007. November 2007
- USDA National Nutrient Database for Standard Reference, Release 20.
- Wien MA, et al. Almonds vs complex carbohydrates in a weight
reduction program. Int J Obes Relat Metab Disord. 2003
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