Almonds are not only loved for their versatile flavour, but also offer a host of health benefits. These nutrient-dense nuts are rich in healthy fats, fibre, protein, vitamins, and minerals. They promote heart health, aid in weight management, provide antioxidants for cell protection, support brain health, bone strength and blood sugar control. Including almonds in your diet can contribute to a range of positive health outcomes.

Speaking with indianexpress.com, Dr G Sushma – Consultant – Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad shared, “Almonds have been widely studied and have shown numerous health benefits. However, it’s important to remember that they should be part of a balanced diet, and other lifestyle factors like regular physical activity and overall dietary choices also play a significant role in maintaining good health.”

Nutritional profile of almonds

Almonds (per 1 ounce/28 grams) contains:

– Calories: 161
– Total Fat: 14 grams
– Saturated Fat: 1.1 grams
– Monounsaturated Fat: 9 grams
– Polyunsaturated Fat: 3.5 grams
– Cholesterol: 0 grams
– Sodium: 0 grams
– Total Carbohydrates: 6 grams
– Dietary Fiber: 3.5 grams
– Sugars: 1.2 grams
– Protein: 6 grams
– Vitamin E: 7.3 mg (37% of the Daily Value)
– Magnesium: 76 mg (19% of the Daily Value)

Health benefits of almonds

Almonds are packed with various health benefits. Dr Sushma lists them below:

1. Rich in nutrients: Almonds are packed with vitamins, minerals, healthy fats and fibre, making them a nutritious choice.
2. Beneficial for heart health: Almonds are rich in monounsaturated fats, which can help reduce LDL cholesterol levels and lower the risk of heart disease.
3. Helps in weight management: Despite being calorie-dense, almonds have been associated with weight loss due to their high fibre and protein content, which helps promote satiety.
4. Helps in managing blood sugar levels: Almonds have a low glycaemic index and may help regulate blood sugar levels, making them suitable for individuals with diabetes.
5. Good for brain health: Almonds contain vitamin E, which acts as an antioxidant and may contribute to brain health and reduce the risk of cognitive decline.

Are almonds good for diabetics?

The latest research suggests that almonds can be beneficial for managing diabetes. “Studies have shown that consuming almonds may help improve insulin sensitivity and regulate blood sugar levels. Almonds’ high fibre and healthy fat content may contribute to better glycaemic control,” claimed Dr. Sushma.

However, it’s important to note that individual responses may vary and it’s always best to consult with a healthcare professional for personalised advice.

Almonds for heart health: Almonds are considered heart-healthy due to their monounsaturated fats, fibre and antioxidant content. “Regular almond consumption has been associated with a reduced risk of heart disease and improved lipid profiles. Including almonds as part of a balanced diet, along with other heart-healthy foods, can support cardiovascular health,” said Dr Sushma.

Water-soaked almonds vs. fresh almonds: Soaking almonds in water before consuming them can have potential benefits. Soaking softens the almonds and may enhance nutrient absorption. Some people find soaked almonds easier to digest. However, there’s limited scientific evidence regarding significant nutritional differences between soaked and fresh almonds. Both options can provide similar health benefits, so it’s a matter of personal preference.

Almonds with skin vs without skin: The almond skin contains beneficial compounds such as antioxidants and fibre. While the skin is safe to consume, some individuals prefer blanched almonds without the skin for various reasons such as texture or personal taste. “Removing the skin doesn’t significantly impact the overall nutritional value, but keeping the skin intact may provide additional health benefits,” explained Dr. Sushma.

Things to keep in mind

1. Portion control: Almonds are nutritious but also are calorie-dense. Enjoy them in moderation as part of a balanced diet.
2. Allergies: Some individuals may have allergies or sensitivities to nuts, including almonds. If you have a known allergy, avoid almonds and related products.
3. Allergies: Some individuals may have allergies or sensitivities to nuts, including almonds. If you have a known allergy, avoid almonds and related products.
4. Individual needs: Factors such as medical conditions, medications, and dietary restrictions can influence the suitability of almonds in your specific situation. Consult with a healthcare professional or registered dietitian for personalised advice.