Almonds are one of the most popular and nutritious nuts in the world. They are rich in healthy fats, protein, fiber, vitamin E, magnesium, and antioxidants. They have been linked to various health benefits, such as lowering cholesterol, improving blood sugar, supporting heart health, aiding weight loss, and enhancing skin health. But how should you eat almonds to get the most out of their superpowers? Here are some tips from science-backed studies on how to enjoy almonds in the best way possible.
The skin of almonds contains a high concentration of polyphenols, which are plant compounds that have antioxidant and anti-inflammatory properties. Polyphenols can protect your cells from oxidative stress, which is a major cause of aging and chronic diseases. A study found that eating almonds with the skin on increased the levels of polyphenols in the blood and improved the antioxidant capacity of the body. Another study found that eating almonds with the skin on reduced the levels of LDL (bad) cholesterol and increased the levels of HDL (good) cholesterol. Therefore, eating almonds with the skin on can boost your health and lower your risk of cardiovascular disease.
Eat almonds raw or roasted
Almonds can be eaten raw or roasted, depending on your preference and availability. Both forms of almonds have similar nutritional values and health benefits, but there are some differences in their effects on certain biomarkers. A study compared the effects of eating raw or roasted almonds on blood lipids, glucose, insulin, and oxidative stress markers
Eat almonds soaked or sprouted
Another way to eat almonds is to soak them in water overnight or sprout them for a few days. This process can enhance the digestibility and bioavailability of almonds, as well as activate some enzymes and nutrients that are otherwise dormant in the nuts. A study found that soaking almonds for 12 hours increased the levels of free amino acids, which are the building blocks of protein, by 19.5 percent. Another study found that sprouting almonds for 48 hours increased the levels of vitamin E, which is a powerful antioxidant, by 48.7 percent. Therefore, eating soaked or sprouted almonds can increase the nutritional value and health benefits of almonds, as well as make them easier to digest and absorb.
Eat almonds with other foods
Almonds can be eaten alone as a snack, or combined with other foods to create delicious and healthy meals. Almonds can complement and enhance the nutritional and health benefits of other foods, as well as add flavor and texture to them. For example, eating almonds with fruits can increase the intake of antioxidants, fiber, and vitamin C. Eating almonds with yogurt can increase the intake of probiotics, calcium, and protein. Eating almonds with oatmeal can increase the intake of beta-glucan, a type of soluble fiber that can lower cholesterol and blood sugar. Eating almonds with dark chocolate can increase the intake of flavonoids, another type of polyphenols that can improve blood flow and brain function. Therefore, eating almonds with other foods can create synergistic effects and improve your overall diet quality and health.
Eat almonds in moderation
Almonds are a healthy and delicious food, but they are also high in calories and fat. Eating too many almonds can lead to weight gain and digestive problems, especially if you have a nut allergy or intolerance. The recommended serving size of almonds is about 1 ounce (28.35 grams), which is equivalent to about 23 whole almonds. This amount of almonds provides about 164 calories, 14 grams of fat, 6 grams of protein, 4 grams of fiber, and 37 percent of the DV for vitamin E. Eating 1 ounce of almonds per day can provide you with many health benefits, but eating more than that can have negative consequences. Therefore, eat almonds in moderation and balance them with other foods in your diet.
