Almond Health Benefits
Updated Oct. 26th, 2023 | Read Time: 5 Minutes | What You Will Learn:
- What are Almonds?
- Almond Varieties
- Key Health Benefits of Almonds
- How To Add Almonds To Your Diet To Maximize Health Benefits
- Shopping For Quality Almonds
- Alternatives To Almonds
You may think an almond is a nut, but it's technically a seed! Almonds have become a popular food in the world of nutrition because they're packed with nutrients that provide health benefits for heart disease, diabetes and weight loss.
What are Almonds?
Did you know there are two different kinds of almonds and the difference between them can be the difference between life and death?
Almond Varieties
Bitter almonds – Are the original wild variety of almonds that contain a toxic compound, called amygdalin, which breaks down in the body to small amounts of cyanide. Eating a few dozen bitter almonds can be fatal. Interestingly, amygdalin is used to make an alternative cancer drug called Laetrile, which is used in some countries outside of the United States (where it is banned) to treat various different cancers. Amygdalin has also been called vitamin B17, however it is not recognized as a true vitamin. Apricot kernels are also a source of amygdalin and some people use them to treat cancer, however again there is a risk of cyanide poisoning when you ingest them, so be sure to use them as directed.
Sweet almonds – Are the domesticated variety of almonds that we commonly eat today. While they originated from bitter almonds, they don't contain the toxic compound amygdalin and are completely safe to eat. Historically, sweet almonds were cultivated from bitter almonds and then grown all over the world, with the world's largest suppliers now in California. Interestingly, almond trees were transported to California from Europe and were able to survive and thrive in the climate of California. However, pollination of the almond trees require one million beehives to be trucked into the almond groves each year and is the largest annual managed pollination event in the world. In recent years, there has been a shortage of honeybees because of “colony collapse disorder”, which has caused an increased price for Californian almonds.
Key Health Benefits of Almonds
Cardiovascular Disease – Almonds protect your heart and blood vessels. Almonds are a good source of vitamin E, which is an important antioxidant that protects your blood vessels from being clogged with harmful, oxidized cholesterol. The vitamin E, together with monounsaturated fats and phytosterols, help to lower “bad cholesterol” and triglyceride levels, while increasing “good cholesterol”. Magnesium, naturally found in almonds, help take stress off the heart by relaxing blood vessels and lowering blood pressure.
Diabetes and Weight Loss – Almonds contain healthy fats and fibre, which are very important macro-nutrients for balancing blood sugar levels. Diabetes and obesity go hand in hand because they are both caused by regular spikes in blood sugar, which encourages fat storage and causes problems with insulin. Adding almonds to a meal immediately lowers the glycemic index of the meal and eating low glycemic index foods is very important for regulating blood sugars and encouraging weight loss. It was found that eating 3oz of almonds with white bread decreased the glycemic index by 50%!
Energy Production – Yes, almonds will help you feel more energetic. They contain manganese and copper, which are two trace minerals that the antioxidant superoxide dismutase needs to function. Superoxide dismutase is a powerful antioxidant that works in our mitochondria, which is the energy production powerhouse of every one of our cells. When superoxide dismutase is working optimally, you will feel more energetic.
Preventing Gallstones – A very large (80,000 participants) Nurse' Health Study showed that women who ate one once of nuts or nut butter per week, had a 25% lowered risk of developing gallstones.
How To Add Almonds To Your Diet To Maximize Health Benefits
There are many ways to use almonds. You can simply start snacking on almonds. They make a nutritious snack on their own or can be paired with a piece of fruit or veggies to make a snack that will prevent that low energy afternoon slump. You can also add whole or sliced almonds to salads, oatmeal, steamed veggies or your baked goods. You can use almond butter on toast, cut up veggies or in smoothies. You can even make your own almond milk very easily by adding 3 tablespoons of almonds to your blender, with 1 cup of water and blend until smooth. Then strain through a nut bag for the tastiest almond milk you've ever had – you won't even miss dairy! The almond meal pulp can then be added to muffins for baking or can be added to a smoothie.
Shopping For Quality Almonds
The most nutritious almonds are organic, raw, non-pasteurized, non-irritated almonds. Unprocessed almonds are the best because each processing step, like pasteurization, destroys the natural nutrients.
Since most of the world's almonds are grown in California and California has a mandatory pasteurization law in effect since 2007, you will not find true raw almonds from California. This means all Californian almonds have to be pasteurized before being sold to the public. Even if the label says the almonds are raw, you can be assured they have been either steam-pasteurized or chemically treated with propylene oxide.
Look for almonds from other countries like Spain. Try buying from companies like Organic Traditions, who are committed to offering whole foods, like almonds, in their most natural, unprocessed state.
Alternatives To Almonds
Almonds are considered a tree nut and belongs to the Rosaceae plant family that also includes apple, pear, peach, plum, apricot and strawberry. Some people who are allergic to these foods, may also have an allergy to almonds.
If you are allergic to almonds, try seeds like pumpkin, sesame, chia, and sunflower. Raw seeds can also provide essential Omega 3 fatty acids, minerals and antioxidants to benefit your health.
Almonds are tasty, versatile and made awesome vegan alternatives. However, they are expensive to grow and not environmentally friendly. The water used to grow almonds - which is now one of the most lucrative crop for farmers - is one of the major cause of draught in California, which also largely contributed to the forest fire.
There are ‘less guilty’ nuts out there. For me, I go for walnuts.
This article gives a lot of good info. I eat almonds mainly due to it being low carb and it is good to know the benefits it offers as well. I also zap them for a snack or chop them into the flour when baking goodies. I love them in my homemade chocolate as well!! National Nutrition articles are a great resource that I am enjoying nowadays.
Hello AL K,
Almonds are a great source of nutrients and taste delicious in chocolate! Organic almonds are the best ones to consume. We're glad you were able to learn more about your favourite snack with the help of our article. Happy reading and be sure to check out our healthy recipes to enjoy too.
https://www.nationalnutrition.ca/articles/healthy-recipes/
Stay healthy & well.
I had no idea that Almonds were a seed, not a nut, and that there were two types of almonds. Very interesting & informative article. I love almonds ... in any form!
Hello Paula,
We're happy you enjoyed the article and learned something new! Almonds have many great benefits and are a perfect little snack.
Have a healthy day.