Almonds make for a flavorful and filling snack that every health guru is sure to have in their pantry. Sweet, tasty and incredibly nutritious, just a handful of almonds can help you reach your daily nutrition needs and keep you energized while doing so. Even so, many people still have questions about almonds' health benefits and how eating them can contribute to a healthy lifestyle. Luckily, the Bob's Red Mill Experts are here to clear things up. Keep reading to discover answers to questions like “are almonds good for you?” and learn how you can begin incorporating them into your daily meals.
The Health Benefits of Almonds
It's no secret that almonds are packed with health benefits. From boosting gut health to curbing cravings, enjoying a handful of almonds daily can help keep you looking and feeling great. Excited to learn more? Here are some of the top benefits almonds offer.
Nutrients
Almonds are loaded with nutritional value. Snacking on a single ounce of almonds provides you with a generous amount of protein, healthy fats, fiber and vitamin E—nutrients that are essential to good health. The fiber in almonds will help you remain fuller for longer, while vitamin E works to reduce inflammation and improve blood flow. Magnesium, another nutrient found in almonds, plays an essential role in mood regulation, sleep and brain health. These vitamins and minerals create a combination of vital nutrients that will protect your body from the inside out.
Antioxidants
Looking for another reason to add almonds to your list of delicious health foods? Almonds are an impressive source of antioxidants, which work hard to protect your body and cells from damage. Because most of the antioxidants in almonds are found in their brown layer of skin, try to use whole almonds in your recipes whenever possible. Doing so will ensure that you're getting the most out of this healthy treat.
Boost Gut Health
Dealing with stomach troubles is never fun. However, almonds are an excellent way to support a sensitive digestive system and keep your gut health in top shape. Both raw and roasted almonds act as prebiotics, which acts as food for the healthy bacteria found in the gut. Eating meals high in prebiotics will help your gut biome remain balanced and strong. In addition, a robust digestive system can better fight off inflammation and work wonders for your immune system and mental health. So, if you've been experiencing stomach troubles lately, then it may be time to enjoy a handful of almonds—just be sure to speak with a health professional about your symptoms first.
Curb Hunger
Fiber is a nutrient that we've all heard of. And while most of us know fiber is excellent for you, not many understand why. Often found in whole grains and nuts, fiber is best known for helping your body maintain healthy bowel movements. It does this by warding off constipation and diarrhea by adding bulk to your stools and keeps your gut feeling its best. However, that's not the only benefit you'll receive from eating almonds. In addition to supporting regularity, the protein, healthy fats and fiber found in almonds work together to boost feelings of fullness. By doing so, you remain fuller for longer, and it's easier to refrain from eating sugary snacks between meals.
Great for Skin
While a healthy lifestyle begins from within, an unhealthy one will undoubtedly show on the outside. When your body does not receive the nutrients needed to remain healthy and strong, your skin, hair and nails can significantly suffer. Good fats like omega-3 support skin health, while antioxidants reduce the stress put on skin cells and may even ward off premature signs of aging.
Why Almonds Should Be Eaten in Moderation
Even though almonds are a known superfood, it's essential to enjoy them in moderation. Continue reading as we take a closer look at why you should eat almonds in small amounts.
High in Calories
Aside from being packed with nutrients, almonds are also high in calories. While a handful or two of almonds won't derail your healthy diet, eating too much in one sitting can cause you to consume more calories than you burn. Eating a sufficient amount of calories is a crucial part of maintaining your health. However, once your body consumes the calories needed to maintain steady energy levels, the rest are stored as fat, eventually leading to other health problems.
Rich in Flavor
Almonds are rich in flavor–especially when eaten whole. The skin of the almond is known for carrying antioxidants. However, it also contains most of the flavor. When adding whole almonds to any recipe, just a tiny amount is needed to boost the taste. Add too much, and the sweet almond flavoring may outshine the rest of the ingredients in your dish.
How to Incorporate Almonds Into Daily Meals
Now that you've studied the many benefits of almonds, it's time to begin working them into your daily meals. Almonds boast a naturally agreeable taste which means that they'll work well with nearly any cuisine. Additionally, because only a handful or so are needed to reap the many benefits, it's easy to sneak them into your favorite dishes. Discover the many ways to enjoy almonds daily by choosing to create one of the recipes below.
Enjoy Almonds As a Topping
When cooking with almonds, they can be enjoyed whole, sliced, crushed and even blended. Their versatile nature makes them the ideal treat to top your meals. For example, sprinkle crushed almonds atop homemade ice cream, or add thinly sliced almonds to a fresh salad. Using almonds as a topping on your favorite dish is bound to take the meal's flavor up a notch.
Post Workout
Digging into a bag full of almonds post-workout is an excellent way to refuel your body and help it recover quickly. Include this nut in your next batch of homemade trail mix, or work more protein into your diet by making these Almond Chai Protein Truffles. Delicious, bite-sized and loaded with protein, they're the perfect grab-and-go treat to snack on after your next gym session. Plus, you can save the leftovers to enjoy as a healthy dessert later on in the week.
As a Spread
When crushed and blended, nuts make the ideal sweet and creamy spread. Ensure that your children are getting loads of healthy nutrients by swapping peanut butter for almond butter. Use it as a dip for apples, a spread for sandwiches, or add a scoop to their favorite breakfast smoothie. Simple to make, it's the perfect, healthy way to curb your little one's sweet tooth without resorting to sugar-filled foods.
Many health food stores have a large selection of nut butter. When purchasing nut butter, be sure to read the ingredient label and search for one that boasts a short and simple ingredient list. Ideally, the only thing you'll want in your nut butter is almonds. Or, if you're having trouble finding a healthy option, you can always make almond butter are home with this recipe. Extremely simple to make, it can be made and served in minutes.
In a Smoothie
Searching for a way to add more nutrition to your favorite breakfast smoothie? Add almonds to the ingredient list. Quickly tossing a few almonds into the blender along with the other smoothie ingredients will add a handful of powerful vitamins, antioxidants and minerals to the treat. Luckily, almonds taste great with just about any smoothie recipe. So whether your cravings are a sweet breakfast like this Almond Joyful Smoothie, or a veggie-packed smoothie like this Green Machine Booster, adding almonds to it will be effortless.
A Low Carb Bread
Many individuals turn to almonds when they're following a specific diet. Because almonds can be crushed, soaked and ground, they're often used to create a variety of plant-based, gluten free baked goods—the most popular being bread. The next time you're searching for a bread that will cater to everyone's dietary restrictions, swap traditional flour for almond flour or almond meal. Doing so will help you avoid the gluten that is usually found in bread. Almond Meal Bread will also produce a plant-based and low-carb loaf—ideal for individuals following a paleolithic or ketogenic diet.
Curious to learn more about the difference between almond meal and almond flour? Check out our guide: Almond Flour vs. Almond Meal.
No matter how you choose to incorporate almonds into your diet, we're confident it will be delicious. An excellent way to boost your health and diversify your palate, almonds can be used to create everything from smoothies to bread. It's time to listen to what your taste buds are craving and begin baking with almonds today!
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