Episode 48 – A culinary celebration of foods and ingredients
October 2024. Listen here: And available everywhere you listen to podcasts: https://pod.link/thehealthyhandful About this episode Renowned culinary expert Tawnya Bahr…
Like all nuts, almonds are packed with vitamins, minerals, antioxidants and phytochemicals beneficial to health. Regularly eating nuts has been shown to contribute to heart health, reduce overall mortality and the risk of developing type 2 diabetes, assist with weight management, reduce the risk of cancer, improve sperm quality, reduce depression and overall promote good health.
A 30g serve is around 20 almonds.
Nutrient | Per 100g | Per 30g | |
---|---|---|---|
energy | |||
Energy (kJ) | 2385 | 716 | |
macronutrients | |||
Protein (g) | 19.7 | 5.91 | |
Total fat (g) | 50.5 | 15.2 | |
Saturated fat (g) | 3.8 | 1.14 | |
Monounsaturated fat (g) | 31 | 9.3 | |
Polyunsaturated fat (g) | 12.8 | 3.84 | |
Omega 3 ALA | 0 | 0 | |
Carbohydrate (g) | 5.4 | 1.62 | |
Sugars (g) | 5.2 | 1.56 | |
Dietary fibre (g) | 10.9 | 3.27 | |
minerals | |||
Calcium (mg) | 265 | 79.5 | |
Copper (mg) | 0.9 | 0.27 | |
Iron (mg) | 3.8 | 1.14 | |
Magnesium (mg) | 266 | 79.8 | |
Manganese (mg) | 3 | 0.9 | |
Potassium (mg) | 796 | 239 | |
Selenium (ug) | 1.5 | 0.45 | |
Sodium (mg) | 0 | 0 | |
Zinc (mg) | 3.6 | 1.08 | |
vitamins | |||
Thiamin (mg) | 0.2 | 0.06 | |
Riboflavin (mg) | 0.07 | 0.02 | |
Niacin (mg eq) | 8.2 | 2.46 | |
Folate DFE (ug) | 37 | 11.1 | |
Vitamin B6 (mg) | 0.1 | 0.03 | |
Vitamin E (mg) | 31.4 | 9.42 | |
other | |||
Arginine (g) | 2.3 | 0.69 | |
Sterols (mg) | 197 | 59 | |
Polyphenols (mg) | 418 | 125 |
In addition to the health benefits that all nuts provide, almonds have been associated with:
A review, published in 2022, pooled the data from 26 eligible trials, comprising 1,750 people [6]. Almond intake was found to significantly decrease diastolic blood pressure, total cholesterol, triglycerides, LDL-cholesterol, non-HDL cholesterol, and very LDL-cholesterol. The researchers concluded that the current body of evidence supports the consumption of almonds for their beneficial lipid-lowering and antihypertensive effects.
Did you know? A study published in 2022, involving 140 people, examined the hormones that regulate appetite, and how nuts – specifically almonds, might contribute to appetite control [7]. It found that almond consumption impacted appetite-regulating hormones, such as glucose-dependent insulinotropic polypeptide, glucagon and pancreatic polypeptide. And the study participants that consumed almonds, as opposed to an energy-equivalent carbohydrate snack, lowered their energy intake by 300 kilojoules at the subsequent meal.
Another study [10], by Australia-based researchers, assessed weight and cardiometabolic outcomes after a 3-month energy-restricted diet containing either almonds, or a carbohydrate-rich control snack (both making up 15% of participants’ energy intake), followed by 6 months of weight maintenance. Both the almond and control groups achieved comparable weight loss (82% lost ≥5% of their body weight). And the almond group had statistically-significant changes in certain lipoprotein sub-fraction concentrations, which may lead to improved cardiometabolic health in the longer term.
Almonds are grown in several regions in Australia, with five major growing regions: Adelaide and the Riverland (SA); Sunraysia (Victoria); Riverina (NSW); Swan Region (WA). Almonds are also grown in the USA and Spain. Australia is the second largest producer of almonds in the world behind California, USA.
Did you know? A parallel-arm, randomised controlled trial, conducted in India, found almond consumption could help reduce the risk of diabetes and other cardiometabolic diseases, in Asian Indians with overweight/obesity [8]. Among the 352 participants, the intervention group received 43g of almonds/day for 12 weeks, while the control group ate a customary diet but avoided nuts. The almond group had significant improvements in insulin resistance, insulin sensitivity and serum cholesterol, compared with the control group.
Remove nuts from plastic bags and store them in an airtight container in the refrigerator or freezer. Nuts can be refrigerated for up to 4 months and frozen for up to 6 months. Remember, bringing nuts back to room temperature before eating can help them taste nuttier.
Published July 15, 2019
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