The USDA Food Data Central data shows that a small handful of almonds (30 g, or about 20-25 pieces) is a nourishing bomb:
- protein: 6,4 g;
- fiber: 3,9 g;
- fats: 15.2 g – of which 9.6 g is monounsaturated fatty acids supporting the heart.
Clinical studies confirm their health properties. In a meta-analysis carried out at the Pennsylvania State University in 2011 It has been shown that daily almond consumption reduces the level of “bad” cholesterol (LDL-C) by 5.83 mg/dlwithout disturbing HDL-C. This is due to phytosterols and oleic acid, which limit the absorption of cholesterol in the intestines.
Almonds also shine in the fight against insulin resistance. In a study at Madras Diabetes Research Foundation in 2023, it was proved that overweight people who for six weeks replaced high -carbohydrate almond snacks, noticed improvement in insulin sensitivity and a decrease in postprandial glycemia.
An additional advantage is the anti -inflammatory effect of almonds – Vitamin E (7.8 mg in 30 g) and polyphenols reduce oxidative stress markers. This is confirmed by, among others Research from the Chinese Medical University of Taipei. So almonds are not only a tasty snack, but also our ally of health on many fronts.
Almonds are a universal choice for anyone who is not struggling with nuts. Their regular consumption is especially supported by people who care about the heart, weight and stable blood sugar levels. Studies from the University of Toronto conducted in 2020 showed, that almonds reduce diastolic pressure by 1.3 mmHgstrengthening cardiovascular prevention.
In turn, from the University of Loma Linda indicate that fiber and fats in almonds provide long -term satiety, helping to avoid unhealthy snacks. In the case of people with predispositions to diabetes type 2, almonds stabilize glucose.
How many almonds to consume? Experts recommend 20-30 g per day, i.e. a small handful that provides about 170 kcal. This is a dose that combines health benefits with moderate caloric content. Larger portions can be used, but people who control the weight should be pronounced. It’s best to choose raw or slightly roasted almonds that did not lose valuable fatty acids.
Protein and fiber present in almonds extend the feeling of satiety by up to a few hours. Thus, they limit sweet and high -calorie snacks and support weight control. Prebiotic fractions of almond fibers modulate the composition of the intestinal microflora – In particular, the multiplication of favorable Bifidobacterium and Roseburia strains and the production of short -chain fatty acids (SCFA), which strengthen the intestinal barrier and soothe inflammation.
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The antioxidant properties of almonds cannot be ignored: vitamin E and the extensive polyphenol complex (including proantocyanidine, isoramnetin) effectively neutralizes free radicals, reducing the concentration of oxidative stress markers, i.e. MDA and CRP.
Almonds complement the morning porridge for protein and fats. Down salad With a rocket, baked beetroot and goat cheese, they will introduce a sophisticated texture and a hint of nut aroma. Lovers smoothie They will appreciate the almonds for the creamy consistency and raising the nutritional value. Just mix them with banana, spinach and yogurt.
Homemade almond pesto goes well with both pasta and fresh vegetables. Almond flour opens the door to gluten -free baking – Cakes, muffins or brownie gain a delicate structure and a slightly nutty aftertaste. Finely chopped almonds can also be used as a spectacular sprinkler for desserts or dry dishes.
To maintain nutritional values, roast almonds on low heat or in an oven preheated to about 150 ° C, spreading them in one layer on parchment. This method minimizes oxidation of fatty acids. Store raw nuts in a tight container in the fridge or freezer to slow down the eating process and keep fresh for several months.
Sources: Teragota.pl, Pubmed
