Roasted almonds are bad for cholesterol
Almonds can do all of this
Table of Contents
- Almonds are packed with healthy nutrients
- Almonds strengthen the immune system
- Almonds are good for your metabolism
- Almonds keep your skin young
- Almonds curb the appetite
- Almonds can lower cholesterol
- Almonds help with type 2 diabetes
- Almonds are good for the intestinal flora
Almonds are one of the most popular nuts among Germans. We especially appreciate them because they are perfect as a healthy snack between meals (even though the small kernels have quite a few kilocalories), as an ingredient in delicious pastries or as a crunchy topping on morning muesli. Almonds provide a lot of energy and a whole host of important nutrients.
1. Almonds are full of healthy nutrients
In a small hand (28 grams) there are 6 grams of high-quality protein, just under 2 grams of carbohydrates and 14 grams of fat. Most of the fatty acids are healthy monounsaturated and polyunsaturated fatty acids. Almonds are also an excellent source of Fiber, Vitamin E, vitamin B2, magnesium and manganese (1).
For people who are hypersensitive to salicylic acid, however, the almond kernels are incompatible. They contain more of this natural preservative than any other nut.
One serving of the crunchy kernels provides around 162 kilocalories. It is known from previous studies that the energy contained in the nuclei can apparently only partially be used by the body. The reason for this should be the fiber content or the stability of the almond cell walls, which encapsulate nutrients and make their absorption more difficult. For this reason, 10 to 15 percent of the calories are not even used by the body (2).
Perfect breakfast: almond porridge with blueberries
2. Almonds strengthen the immune system
Vitamin E is the collective term for eight different substances from the group of tocopherols and tocotrienols. These substances act in the body as antioxidant. Many metabolic processes produce potentially harmful free radicals that can be rendered harmless using antioxidants.
In this way, vitamin E protects the valuable unsaturated fatty acids that are in the cells. The protective effect extends from the immune and nervous system, through the muscles to the retina of the eyes. There is also evidence that vitamin E has a protective effect against diseases of the cardiovascular system, cancer and arthritis (3).
Nuts like almonds are an excellent source of useful free radical scavengers. A handful already covers more than 35 percent of the daily requirement of vitamin E (1). Other healthy sources of vitamin E are Rapeseed and wheat germ oil or avocados.
3. Almonds are good for your metabolism
If you regularly eat almonds and other nuts, you hardly need to worry about your magnesium intake, because the crunchy kernels are an excellent source of this important mineral. 23 grams already provide 20 percent of the daily requirement (1).
Magnesium is found in all tissues and fluids in the body. It plays an essential role in the transmission of stimuli between nerves and muscles. Magnesium is also essential for the metabolism of carbohydrates and fats (6).
As long as you have a varied and varied diet, you don't need to worry about one Magnesium deficiency do. Magnesium is found in sufficient concentrations in vegetables, fruits, legumes and grains. Most people meet their magnesium needs through diet without any problems (7). There is therefore no reason to resort to expensive food supplements.
4. Almonds keep your skin young
The brown shell of almonds contains numerous antioxidants that can protect the body from the effects of premature aging and some types of cancer (8). In addition to the aforementioned vitamin E, it is the group of polyphenols that make a decisive contribution to health.
So that the polyphenols are not lost, almonds should be eaten unpeeled and raw. Blanched, white almonds still provide healthy fatty acids, but far fewer antioxidants. One study compared the antioxidant effects of blanched almonds with roasted almonds. The scientists found that the roasting process increased the antioxidant effect (9).
So if you would rather use dark almond butter than fresh almonds, you can do so without a guilty conscience. Just keep track of the calories. Because even if almonds are healthy, excessive consumption is bad for your waist size in the long run.
5. Almonds curb the appetite
Thanks to their high protein and fiber content, almonds can curb the appetite. This is the result of a study by Purdue University. Participants ate almonds as a snack between meals. The amount of calories eaten in meals was then analyzed.
Instead of gaining weight from the extra portion of fat, the participants automatically saved the ingested almond calories during main meals. The reason: They ate smaller amounts because they were presaturated with the snack between meals (10).
Almonds are therefore suitable as a good snack and can prevent food cravings. A small handful is more than enough and will get you well over the next few hours.
Do you often suffer from food cravings? In our article "10 tips against food cravings"Learn more about managing excessive appetite.
6. Almonds can lower cholesterol
Almonds are an excellent source of monounsaturated and polyunsaturated fatty acids. A relatively high consumption of these healthy fats has a beneficial effect on the cholesterol level.
In one study, 42 grams of almonds per day (about 2 handfuls) was able to lower unhealthy LDL cholesterol by 5.3 mg / dL while keeping healthy HDL cholesterol levels stable (11).
The antioxidants in almonds also protect against the fact that the LDL cholesterol in the blood can oxidize and consequently damage the blood vessel walls. This reduces the likelihood of a heart attack or stroke (12).
7. Almonds help with type 2 diabetes
Thanks to their low carbohydrate content, abundance of fiber, and high percentage of healthy fats, almonds are a wonderful supplement for them Diet for diabetics. Research shows that consuming additional healthy fats from almonds can reduce insulin release during a meal containing carbohydrates (13).
Magnesium is also involved in regulating blood sugar levels. Since almonds are a good source of magnesium, they can help keep blood sugar in a healthy range.
Studies show that additional magnesium supplementation can be useful for patients with diabetes. Participants often had magnesium levels that were too low. By taking magnesium, an improvement in insulin sensitivity could be achieved. The cells reacted better to the insulin again (14).
8. Almonds are good for the intestinal flora
A healthy intestinal flora is a crucial factor when it comes to your own health and general well-being. Our Intestinal flora is a crucial part of our immune system. Beneficial bacterial strains displace pathogenic organisms, are in communication with our immune cells and protect our intestinal wall. In addition, they help digest numerous nutrients and supply the cells of the intestinal wall with short-chain fatty acids, which keeps them healthy and functional (15).
How healthy our intestinal flora is depends to a large extent on our diet. Almonds provide a lot of fiber, healthy fats and essential nutrients that support a healthy intestinal flora. Daily consumption of almonds and almond butter promoted the growth of healthy bifido and lactobacteria, while pathogenic clostridia were displaced (16).
So that the almonds can be digested well, it is advisable to eat slowly and chew carefully. Only in this way can all nutrients be absorbed and our intestinal flora is optimally supplied.
But almonds don't always have to be eaten pure. Try out delicious recipes and try out new possible combinations. With our recipe ideas for dishes with almonds, you will never get bored of the crunchy nut. The consumption of almonds is highly recommended, e.g. as almond milk (with cinnamon) or in the form of roasted almonds.
Knowledge to take away
Almonds are a great source of healthy fats, vegetable protein, and fiber. They also provide a lot of magnesium, vitamin E, B vitamins and numerous antioxidants.
Magnesium supports the transmission of stimuli between nerves and muscles. A high intake can be particularly helpful for diabetics, as magnesium can improve insulin sensitivity. The fiber in almonds supports a healthy intestinal flora. They also keep you full for a long time and curb your appetite. Consumed as a snack can help prevent food cravings.
Thanks to the antioxidants such as vitamin E and a high content of polyphenols, the cells are kept healthy and protected from damage by free radicals. Those who regularly eat almonds also improve their cholesterol levels and thus reduce the risk of a heart attack or stroke.
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