If you are a patient of mine, you have probably had me tell you to eat nuts. Nuts are a nutritional powerhouse, and a favourite of mine. Nuts become a big part of your diet if you are grain-free or follow a Paleo diet but they should be part of your diet regardless! So, let’s shine the spotlight on almonds today.
Almonds are not only a source of fat as most people think; they are also high in Vitamin E, Manganese, Magnesium, Tryptophan, and protein! Believe it or not, one quarter of a cup of almonds has more protein than one average size egg. Studies show that a diet high in monounsaturated fats, such as the fat in almonds, decreases your risk of developing cardiovascular disease and that the beneficial effects are additive!
We all know people with high cholesterol, and probably many of these people are on medication for this condition. Including almonds in your diet can contribute to a lower LDL, or bad cholesterol. High blood pressure is, unfortunately, another common condition. The mineral content of almonds is such that almonds act as weak calcium channel blockers and subsequently can contribute to lower blood pressure.
In addition to cardiovascular diseases, diabetes is also on the rise. Almonds help to lower the glycemic index of a meal and thus contribute to a lower blood sugar rise most meal. What does this mean? This means that the blood sugar is stable, not fluctuating up and down and lending to a more stable appetite, and increased weight and energy control.
So what are some ways to enjoy almonds?
• Roasted/raw – 1/4c per serving
• 1 Tbsp of almond butter with apple/banana/celery slices
• Salad/vegetable toppings
• Ground up into a meal and used as breading
• 1Tbsp added to a smoothie (really helps make it a smooth smoothie!)
• Almond milk
When I advise naturopathic patients to switch to almond butter, one of the biggest stumbling blocks is cost. While a jar of peanut butter can be relatively inexpensive, a jar of almond butter is usually the opposite. Costco typically has the best deal, but we aren’t always near a Costco. I recently started making my own almond butter and it is extremely simple! All you need is a food processor and almonds.
I have tried both with raw and roasted almonds. I suggest making almond butter with what you prefer.
You will need 2 cups of almonds:
1. Add to food processor and press go!
after 1 min:
After 5 min
10-15 minutes
smooth almond butter!