1. Promotes heart health
Almonds lower LDL or bad cholesterol in the body and thereby ensure a healthy heart. The risks of heart ailments drastically reduce when almonds replace saturated fat in a diet.
2. Aids in weight loss
Although almonds are high in calories, they are rich in fibre and protein. These two components will help to keep you full for long hours. Subsequently, the tendency to snack on unhealthy options reduces, resulting in reduced calorie intake.
3. Contains many antioxidants
Antioxidants in almonds help to neutralise free radicals, which cause inflammations, ageing and even cancer. However, it is the skin of the almond that houses these antioxidants. So, avoid blanched almonds for this purpose.
4. Almonds work as an excellent substitute for flour in gluten-free diets
Almonds are perfectly safe for anyone who is gluten intolerant or on a gluten-free diet. Also, almonds help make up for the loss of iron, fibre and B vitamins in such diets.
5. Regulates blood sugar levels
Studies prove that almonds keep a check on blood sugar levels due to their fibrous nature. Moreover, if you combine almonds with some other foods, the glycaemic index of different foods reduces.
6. Increases energy
The high amounts of riboflavin in almonds help to release energy from the food consumed. They are energy encouragers. Copper and manganese also work to maintain the energy flow in the body.
7. Almonds provide vitamin E
The abundance of vitamin E in almonds has many benefits. They contain antioxidants that prevent cells from early oxidation damage. Vitamin E promotes eye health and boosts overall immunity as well. Also, this vitamin is crucial for healthy skin and the proper functioning of organs.
8. Reduces risk of gallstones
Almonds ensure the smooth functioning of the liver and gallbladder, mainly due to their fat and fibre component. Therefore, regular consumption of almonds reduces the possibility of gallstone diseases significantly.
9. Promotes bone health
Many nutrients in almonds, such as calcium, manganese, magnesium, copper, and zinc, are bone-friendly. Hence, they improve bone health with regular consumption.
Different Ways to Include Almond to Your Diet
The simplest way is to eat almonds in their raw form. You can buy dry-roasted, blanched, salted, sliced or slivered almonds as well. In terms of nutrition, dry-roasted almonds are closest to the raw ones. Tastier alternatives like chocolate-dipped and honey-roasted almonds are also available readily. However, those kinds of toppings add to the calories and sugar content.
1. Almond Milk
Almond milk is growing more popular by the day. Those who are lactose-intolerant or prefer plant-based foods can opt for almond milk. It does not contain any cholesterol and is rich in calcium and vitamins. Moreover, a cup of almond milk has only 40 calories to it. Therefore, Almond milk can replace cow’s milk in almost all recipes.
2. Almond Butter
If you are a fan of peanut butter, then almond butter is an excellent option for you. In particular, it is a blessing for those with peanut allergies. Both have a similar consistency and calories per tablespoon. However, the mineral and vitamin profile of almond butter is slightly higher. Spread it on a few slices of apple, and you have a delicious and filling snack.