Almonds Joy

According to the California Almond Commission, California grows 80% of the world’s almonds and 100% of the U.S. almond crop. There are almond politics, but today we will focus on almond nutrition.

Almond trees are thought to be the oldest domesticated trees, dating back over 5,000 years. Almonds are technically not a nut, but are a seed of the fruit of the almond tree, related to peaches and apricots.

It is claimed that almonds contain nutrients that may help to strengthen bones and aid in heart health. Almonds contain protein, fiber and several minerals and vitamins, including Vitamin E. A word of caution. As with most good things, a little goes a long way. Consuming an excessive amount of almonds could lead to diarrhea or nausea and people with chewing or swallowing issues should avoid eating almonds.

As to almonds and heart health, according to a study published in 2014, researchers found that people who consumed almonds on a regular basis appeared to have more normal blood pressure and lower cholesterol levels.

Of course, consideration needs to be given to overall food  intake. For example, the Mediterranean diet routine, considered to be a heart-healthy plan, usually includes many nuts and nut products. Consuming a double-bacon cheeseburger with a side of almonds most probably won’t contribute very much to health.

Almonds contain the mineral magnesium. Magnesium is said to have a role in balancing blood sugar and blood pressure levels. It can’t be claimed for certain that consuming a large amount of magnesium will prevent high blood sugar levels or high blood pressure. In fact, an excessive amount of magnesium could bring on a whole set of health issues.  However, people with low magnesium levels can have issues with blood sugar and blood pressure, so including a small amount of almonds on the menu, as a source of magnesium, could be helpful.

 Almonds may help in maintaining (not gaining) weight, along with the usual measures, such as calories in equaling calories out. Almonds have higher contents of protein and fiber and lower levels of carbohydrates, meaning that an almond snack can provide protein and a faster satiety time (you feel fuller sooner, with less food).

Carrots are promoted as being good for our eyes and so are almonds. The Vitamin E in almonds can help to keep the lens of your eye health.  Many skin care products contain Vitamin E. Rather than attempting to nourish skin and hair from the outside, eating almonds can help to nourish from the inside.

All almond products are low in carbohydrates. A handful of almonds, about three tablespoons, contain about 160 calories, 14 grams of fat and 6 grams of protein per serving.  Depending on the brand, eight ounces of almond milk can have about 30 calories per serving, 3 grams of fat and one gram of protein. A serving of almond butter, about two tablespoons, has about 200 calories, 19 grams of fat and 5 grams of protein. You’ll make your selection on the type of almond product you would like depending on your calorie, fat and protein preferences.

Purchase roasted almonds without salt to save on daily sodium intake.  Roasted almonds can be eaten as a snack, tossed into hot or cold cereal, steamed or grilled veggies or yogurt.

If you have a “robust” food processor, you can create your own almond butter by processing almonds until creamy and smooth. This does take some patience. Almond butter is great on toast, pancakes, crackers and pretzels or stirred into cereals or frozen desserts.

Almond milk comes in various flavors. If you purchase unsweetened, unflavored almond milk, it can be used where you would use dairy milk, such as stirred into coffee or tea or hot or cold cereal, if you make up some mashed potatoes or creamy soup, or dunk your favorite toasted bagel.

Questions or ideas for topics? Please contact Nancy at foodprof2@gmail.com.