Are Almonds Keto Friendly
Almondsare a good source of fiber and have a lower glycemic index than many othernuts, making them a good choice for people on low-carb diets, like the popularKeto diet.
Almondsalso contain a decent amount of heart-healthy fats, which are recommended forpeople following the Keto diet. Most ofthe fat found in almonds is monounsaturated fat which is good for you and helpskeep you feeling satiated to prevent hunger pangs in between meals.
Inherent Properties In Food: Healthy Versus Unhealthy Foods
Not all foods are created equal. Foods do have intrinsic properties that make them lean more toward the “healthy” side or the “unhealthy” side. Some of these properties include:
- the foods nutrient density
- the foods energy density
- how satiating they are
- how many phytonutrients they contain
- a handful of other food properties
When we think about where on the healthy versus unhealthy scale foods might lie, there are two good examples we can use that come from the same macronutrient category to highlight the different inherent properties in food.
First, lets use Crisco, which falls on the unhealthy side of the scale. Crisco contains around 12 grams of fat per serving, has no protein, no fiber, no phytonutrients, not much satiety, but does contain a small amount of vitamin E .
Second, lets look at almonds, which fall on the healthy side of the scale. Almonds contain some protein, a decent amount of fiber, some phytonutrients, can be satiating, and does provide a good amount of vitamins and minerals.
This picture suggests almonds might be a good source of fat in our diet, and indeed it is! Here are four health benefits that come from including almonds in your diet.
How Many Almonds Per Day
Almonds are considered one of the healthiest tree nuts available for consumption. Full of nutrients and minerals, they are packed full of healthy benefits. Eating a handful of natural and unsalted almonds on a daily basis has been shown to prevent weight gain, fight diabetes and encourage heart health. They make for a delicious and beneficial snack. But does it mean that you should eat as many as possible?
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How Avocados And Almonds Can Help With Weight Loss
Obesity is a huge problem in America. It increases ones risk of heart disease, diabetes, arthritis, high blood pressure, cancer and the list goes on. So lets focus on two foods that we should eat if we want to lose weightavocados and almonds.Dr. Mark Reeves
Patricia Kelikani, Health Journalist : With two-thirds of our population either overweight or obese, the emphasis tends to be on what you should not eat. However, when it comes to losing weight, instead ask yourself, what should I eat?
Dr. Mark Reeves, Surgical Oncologist : Obesity is a huge problem in America. It increases ones risk of heart disease, diabetes, arthritis, high blood pressure, cancer and the list goes on.
KELIKANI: So lets focus on two foods that we should eat if we want to lose weightavocados and almonds.
REEVES: Researchers added half of an avocado to the subjects lunch meals and found that they felt fuller over a longer period of time and had less of a desire to eat. Not only that, but their insulin levels decreased after the meal.
Avocados contain monounsaturated fat its a healthy type of fat that our bodies need to reduce LDLs, thats the bad cholesterol in our blood. Patricia Kelikani
Dr. Ella Haddad, Loma Linda University Associate Professor of Nutrition: A lot of people think that because avocados are high in fat that they are fattening. But that is not necessarily so, because higher fat foods help you feel full.
So how should we incorporate avocados and almonds into our daily diet?
Banana And Almond Porridge Recipe
The traditional oats recipe gets a nutty and fruity twist with this porridge recipe that has the goodness of chia seeds, oats, banana and loads of nuts and dry fruits. You can make it a part of your breakfast meal or have it in the evening before dinner for a light yet healthy snack.
Almonds For Weight Loss: Banana and Almond Porridge Recipe
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Almonds And Cancer Risk
The authors identified a two to three times lower risk of breast cancer among individuals who consumed higher quantities of peanuts, walnuts, and almonds, compared with those who did not.
They concluded that peanuts, walnuts, and almonds appear to be a protective factor for the development of breast cancer.
Is there a link between diet and cancer? Find out here.
Diabetes Diet: Almonds For Diabetes
Almonds are rich in many essential nutrients. Almonds have shown properties which can help in controlling blood sugar levels. Many studies and experts also suggest that almonds can bring down blood sugar levels naturally.
Senior dietitian Ruchika Jain explained, “Among all the nuts almond is one of the best. It is full of nutrients and loaded with calories as well. Almonds are a good mid time snack for a diabetic patient. The presence of magnesium makes it beneficial for diabetesand controls blood sugar levels. Few studies have been conducted recently which indicates that almonds if consumed in a good quantity for long run can help controlling blood sugars. Since cardiovascular diseases are one of the complications of diabetes. Almonds can improve cardiac health in diabetes patients and reduce their risk of heart diseases as well.”
Dr. Mahesh. D. M, Consultant, Endocrinology also added, “Almonds help control glucose levels and reduce the risk of cardiovascular disease for people with Type 2 diabetes. It is also rich in Vitamin E and magnesium which promotes healthy bones, normal blood pressure, and good muscle and nerve function. An ounce of almonds before eating a carbohydrate meal can result in a 30 percent reduction in post-meal glucose levels for patients with Type 2 diabetes. Almonds can also reduce bad cholesterol, i.e. small dense particles of low-density lipoprotein , too much of which can block the arteries.”
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Almonds Deliver A Massive Amount Of Nutrients
Almonds are the edible seeds of Prunus dulcis, more commonly called the almond tree.
They are native to the Middle East, but the US is now the worlds largest producer.
The almonds you can buy in stores usually have the shell removed, revealing the edible nut inside. They are sold either raw or roasted.
They are also used to produce almond milk, oil, butter, flour or paste also known as marzipan.
Almonds boast an impressive nutrient profile. A 1-ounce serving of almonds contains :
- Fiber: 3.5 grams
- Fat: 14 grams
- Vitamin E: 37% of the RDI
- Manganese: 32% of the RDI
- Magnesium: 20% of the RDI
- They also contain a decent amount of copper, vitamin B2 and phosphorus.
This is all from a small handful, which supplies only 161 calories and 2.5 grams of digestible carbohydrates.
It is important to note that your body does not absorb 1015% of their calories because some of the fat is inaccessible to digestive enzymes (
For this reason, blanched almonds those with skin removed are not the best choice from a health perspective.
A clinical trial in 60 male smokers found that about 3 ounces of almonds per day reduced oxidative stress biomarkers by 2334% over a four-week period .
These findings support those of another study which found that eating almonds with main meals reduced some markers of oxidative damage .
Summary Almonds are high in antioxidants that can protect your cells from oxidative damage, a major contributor to aging and disease.
Reduce The Risk Of Diabetes
Start your day right with a bowl of breakfast cereal sprinkled with almonds. Studies show that eating almonds with your cereal slows down the absorption of the carbohydrates in the cereal, says Bonnie. This buffering effect from the protein and fats in almonds has been proven to lower your risk for developing high blood sugar and diabetes.
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Almond And Cranberry Poha Recipe
The quintessential breakfast option, poha! This poha recipe is a healthier and all the more nutritious one to easily prepare at home. Packed with almonds and flavourful cranberries, it makes for an interesting combination to try at home.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
What Are The Benefits Of Eating Almonds Daily
Natural, unsalted almonds are a tasty and nutritious snack with plenty of health benefits. Loaded with minerals, they are also among the healthiest of tree nuts. Just a handful of nutrient-rich almonds a day helps promote heart health and prevent weight gain, and it may even help fight diseases like diabetes and Alzheimer’s.
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How To Prepare Almonds
Almonds are a healthy and delicious snack that can bring some real benefits to your physical health. Because they’re so versatile and convenient, it’s easy to fit them into your diet. Here are a few ways you can enjoy almonds:
- Enjoy a serving of raw almonds for a daytime or evening snack
- Add sliced almonds to your oatmeal or cereal
- Roast almonds for better texture and flavor
- Use almond milk, butter, or flour in your baking
Almonds Prevent Harmful Oxidation Of Ldl Cholesterol
Almonds do more than just lower LDL levels in your blood.
They also protect LDL from oxidation, which is a crucial step in the development of heart disease.
Almond skin is rich in polyphenol antioxidants, which prevent oxidation of cholesterol in test-tubes and animal studies .
The effect may be even stronger when combined with other antioxidants such as vitamin E.
One human study showed that snacking on almonds for one month lowered oxidized LDL cholesterol levels by 14% .
This should lead to a reduced risk of heart disease over time.
Summary Bad LDL cholesterol can become oxidized, which is a crucial step in the development of heart disease. Snacking on almonds has been shown to significantly reduce oxidized LDL.
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May Help To Control Blood Sugar Levels
Research suggests that almonds may contribute to better glycemic control.
In a 24-week free-living intervention study, participants replaced 20% of total energy intake with almonds. After 24 weeks, study participants had lower levels of fasting blood glucose .
Furthermore, another randomized controlled trial examined the effects of almonds and peanuts in patients with type 2 diabetes.
In this particular study, substituting staple carbohydrate foods for a 45-55 gram daily portion of almonds significantly reduced fasting blood glucose during the first three weeks.
After 12 weeks, this significant drop in fasting blood glucose was still present .
Would foods other than almonds have had the same effect in this study?
Perhaps, but the results still show that replacing carbohydrates with almonds reliably reduced fasting blood sugar.
Almonds Are High In Vitamins And Minerals
Almonds are good sources of some of the fat-soluble vitamins, specifically vitamin E, which can act as an antioxidant. One serving of almonds contains ~50% of the daily requirement for vitamin E.
They are also rich in magnesium, which may help reduce insulin resistance . A serving of almonds, which is around one ounce, contains ~25% of an individuals daily magnesium requirement. Foods high in whole grain are also a great source of magnesium, if you didn’t know!
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Almonds Vs Peanuts Vs Walnuts Vs Cashews
Compared to many other nuts, such as walnuts, almonds are a bit less calorie-dense. They are generally higher in protein and lower in fat than many other nuts too. For example, you can eat 23 almonds for 160 calories, versus 14 walnut halves for 190 calories
- Peanuts and almonds have similarities in that both are high in protein and fiber, plus lower in calories that many other nuts. However, peanuts can contain mold and are a common allergen, so take precaution when eating them. Almond butter makes a great alternative to peanut butter for people who are allergic to sensitive to peanuts or have a peanut allergy.
- Almonds contain more monounsaturated fat and less polyunsaturated fat, including less omega-3s, than walnuts do. Almonds are considered a better source of fiber, calcium and vitamin E than walnuts.
- Compared to almonds nutrition, cashews nutrition is a better source of vitamin K and zinc. However, cashews have less fiber, vitamin E and calcium. Cashews are one of the highest-carb nuts and generally a good way to get magnesium and healthy saturated fats.
More Nuts Less Meat And Poultry
Vegetarians who rely on nuts for part of their daily protein needs can eat from 2 to 7 ounces a week, or 1/2 cup to 1 3/4 cups. If you want to eat more almonds to gain the health benefits they offer, or just because you like them, consider cutting back on the meat and poultry you normally eat. Even one or two vegetarian meals per week will help you cut back on calories and allow you to eat more almonds without gaining weight.
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Almonds Nutrition In Traditional Medicine
Historically, almonds have meant many things to various cultures. Hebrew literature from 2,000 B.C. mentions almonds, as does early literature from Turkey, Romania and the Baltic peninsula. The Bible also makes numerous references to almonds, describing them as an object of value and a symbol of hope, for example, in Genesis 43:11.
Records even show that King Tut took several handfuls of almonds to his grave dating back to 1352 B.C. Years later, almond trees were believed to grow near trade routes like the famous Silk Road that connected central China with the Mediterranean. Almonds were popular in the diets of ancient Egyptians and Indian populations as well.
Today, we still see traditional uses of almonds in systems of medicine such as Ayurveda. Ancient Indian Ayurvedic practitioners believed that almonds were capable of increasing brain capacity, intellectual ability and longevity. Almonds are also highly regarded in Ayurveda for their vata-pacifying effects. This means that they are grounding, sweet and warming. Its recommended that almonds be blanched and soaked overnight to help improve digestion and release nutrients.
Almonds Can Curb Hunger
Almonds are especially satiating, which means including them in a meal or eating them as a snack can help you to feel full for longer than you might otherwise, and less likely to make a beeline for the snack machine. There are several reasons almonds are so satisfying:
- They’re packed with protein. According to the United States Department of Agriculture , one ounce of almonds has 6 grams of protein. Research has found that high-protein foods, in general, are helpful for weight loss. One study found, for example, that a high-protein low-carbohydrate diet increases metabolism. Other research has revealed that including high-protein foods in the diet helps suppress the appetite. By including them in your diet you’re less likely to feel hungry even if you’re eating less while trying to shed excess pounds.
- They’re filled with fiber.Almonds also contain significant amounts of fiber. Fiber is filling, so when it’s part of a meal you’re likely to feel satisfied for longer than if you’d eaten a meal with little or no fiber. There are 3 grams of fiber in a serving of almonds.
- They’re high in good fats.There are about 15 grams of total fat in a single ounce serving of almonds. That may sound like a lot, but most of it is monounsaturated fat. That’s the kind that beneficial for heart health, but like protein and fiber, fat in food is digested slowly, which means it can provide energy for an extended period of time and help to curb hunger.
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May Support Blood Sugar Management
A 2017 study in India on patients with type 2 diabetes found that including almonds as part of a balanced diet had multiple benefits on both blood sugar levels and cardiovascular risk factors. A further study in China also demonstrated that regular almond consumption resulted in lower levels of fasting insulin and fasting glucose, so it would appear that including almonds as part of a healthy diet may be beneficial for those with diabetes. That said, always check with your doctor before making any changes to your diet, especially if you are on prescribed medication.
In addition to this, almonds are a great source of magnesium, which is known to be important for blood sugar control.
Risks Of Eating Almonds
It is possible to be allergic to almonds. An almond allergy is typically grouped with a tree nut allergy , and is usually severe.
According to the American College of Allergy, Asthma and Immunology, tree nut allergies are among the allergies most likely to cause anaphylaxis. Symptoms of an almond allergy include abdominal pain, diarrhea, difficulty swallowing, nasal congestion or a runny nose, nausea, shortness of breath, and itching. Both whole nuts and nut products, including oils and butters, can trigger an almond allergy attack.
Almonds are susceptible to aflatoxins, chemicals produced by molds that potentially can cause cancer. It is unsafe to eat almonds that are infected with mold, which appears as gray or black filaments. According to the Almond Board, the almond industry has programs and procedures to minimize aflatoxins.
In 2007, after cases of salmonella were traced to almonds, the U.S. Department of Agriculture mandated that California growers pasteurize their almonds. Since then, raw, untreated almonds grown in California have not been available. Almonds that are labeled as “raw” are actually pasteurized with steam or with propylene oxide. The practice is considered controversial, and organic farmers have sued the USDA, according to the Cornucopia Institute.
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