Health Benefits of Almonds
The below provides a general overview on this topic and may not apply to everyone. Any treatment protocol should be discussed with a qualified healthcare practitioner. Please refer to: Medical & Legal Disclaimer.
🛡️ Double-Barreled Protection Against Disease
Almonds Provide Protection against Diabetes and Cardiovascular Disease
Those who get cravings for starchy comfort foods may want to grab some almonds instead. Research published in The Journal of Nutrition shows that eating almonds may play a role in avoiding blood sugar spikes after eating a carbohydrate-rich meal that would raise blood sugar levels.
"We found that eating two servings of almonds can have a significant impact in blunting the glycemic and insulin responses of the body when fed with a meal high in carbohydrates," said co-author Dr. Cyril Kendall from the University of Toronto.
🥜 Nutritional Powerhouse
A 1-ounce handful of almonds is an excellent source of:
- • Vitamin E - antioxidant protection
- • Magnesium - heart and muscle function
- • Fiber - digestive health
- • Protein - muscle maintenance
- • Potassium - blood pressure support
- • Calcium - bone health
- • Phosphorus - energy metabolism
- • Monounsaturated fats - heart health
🔬 Scientific Research Findings
Blood Sugar Control Study
Researchers fed 15 healthy subjects 5 meals providing comparable amounts of carbohydrate, fat and protein: 3 test meals (almonds and bread, parboiled rice, and instant mashed potatoes) and 2 bread control meals.
Key Results:
- • Antioxidant levels increased after the almond meal
- • Antioxidant levels decreased after other meals
- • Lower blood sugar rise with almonds
- • Reduced insulin response with almonds
Glycemic Index Study
9 healthy volunteers were fed white bread with different amounts of almonds. Blood samples were taken for glucose analysis at multiple intervals.
1 oz Almonds
105.8
Glycemic Index
2 oz Almonds
63
Glycemic Index
3 oz Almonds
45.2
Glycemic Index
💅 Additional Health Benefits
Healthy Nails
Almonds contain fatty acids that are shown to improve nail growth. Eating as few as 6 almonds a day can produce visible results.
💡 Practical Tips
Don't just enjoy almonds as a between-meal snack. Here are creative ways to include them:
- • Spread almond butter on toast or down the center of celery stalks
- • Add roasted almonds to your salad for extra crunch
- • Use as a topping for pasta or steamed vegetables
- • Include with high-GI foods to help control blood sugar
👨🍳 Delicious Almond Recipes
🌿 Pesto Almonds
Ingredients:
- • 2 egg whites
- • 1/4 cup packed fresh basil leaves
- • 2 cups whole natural almonds
- • 1/4 cup freshly grated Parmesan cheese
- • 1 teaspoon salt
- • 1/2 teaspoon garlic powder
Instructions:
- 1. Preheat oven to 225°F
- 2. Blend egg whites and basil until pureed
- 3. Toss almonds with mixture, drain
- 4. Mix cheese, salt, and garlic powder
- 5. Coat almonds, bake 1 hour, stirring every 15 min
Serves 8
🥞 Low-Carb Almond Pancakes
Ingredients:
- • 1 cup almond flour (ground almonds)
- • 2 eggs
- • 1/4 cup water
- • 2 T oil
- • 1/4 teaspoon salt
- • 1 T sweetener (Stevia)
Nutrition (per pancake):
- • 1g effective carbohydrates
- • 2g fiber
- • 6g protein
- • 155 calories
Mix ingredients and cook as regular pancakes. Yields 6 pancakes.
🍞 Almond Flour Bread (Wheat-Free)
Ingredients:
- • 2 cups finely ground almonds
- • 3 whipped egg whites (peaked)
- • 1 tablespoon organic virgin coconut oil (melted)
- • 1/2 teaspoon bicarbonate of soda
- • 1/4 teaspoon salt
Instructions:
- 1. Mix all ingredients except egg whites in food processor
- 2. Add whipped egg whites by hand
- 3. Bake in bread pan at 350°F (180°C)
- 4. Bake until light brown and toothpick comes out clean
Variations: Add herbs, garlic, or vegetables for different flavors.
🍰 Orange & Almond Cake
Ingredients:
- • 2 large navel oranges
- • 6 eggs, separated
- • 1 tbl orange liqueur (or orange water)
- • Stevia to sweeten
- • 300 grams almond meal
- • 1 tsp baking powder
- • Thickened cream to serve
Special Instructions:
Orange Preparation: Boil whole oranges for 2 hours, then blend until smooth.
Fold ingredients carefully and bake at 180°C for 1 hour.
Serve with cream for a delicious dessert!