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Dietician Sheela Seharawat

A myth, which is quite prevalent among many people, is that almonds cause weight gain. So, for all those people the good news is that almonds are not fattening in fact, they help in weight loss!!
Don’t get surprised!! In a recent study, it was shown that the participants (Both men & women, some overweight and some normal weight) who consumed 43 grams of dry roasted, lightly salted almonds daily for four weeks showed a huge increase in their vitamin E and HDL (good cholesterol) levels and didn’t gain any weight. But you must be wondering how can almonds help in weight loss? Here’s the answer; Almonds are low in calories (1 almond has only 7 calories). They are also having high fiber content which gives a feeling of satiety. So, almonds can settle our hunger pangs without adding much to the calories. Apart from this, they are also rich in nutrients like Vitamin E, folic acid, calcium, potassium, magnesium and you need not have to worry about the fat content of almonds as they contain heart healthy mono unsaturated fats which are known to increase good cholesterol in the body and reduce bad cholesterol. These amazing qualities put almonds in the superfood category.
Almonds are obtained from a tree called as Prunus dulcis. These almonds have an outer leathery covering, enclosed in a hard shell in which the seed is present. Any kernel or seed that is edible but enclosed in a hard covering is called as nut.

It’s always better to soak almonds in water before consuming because of the following reasons:
Dry almonds have an enzyme inhibitor in their skin which protects the seed till it gets water for germination. When almonds are soaked in water it causes the release of these enzyme inhibitors.
Pre-soaked almonds can be digested easily and have better nutrient availability in comparison to dry almonds.
Soaking almonds makes it easier to be consumed by children and old age people.

Health benefits of almonds:

Almonds are rich in folic acid which reduces the chances of birth defects in new born babies. So, it’s really good for pregnant ladies.
Almonds are considered as brain food as they have nutrients which help in brain development and also increasing memory especially in children.
Almonds are rich in oleic acid and palmitoleic acid which increases good cholesterol (HDL) and reduces bad cholesterol (LDL)
Almonds are good for skin
Due to the presence of vitamin E, magnesium, potassium and mono unsaturated fats almonds help in reducing the level of homocysteine, which is an amino acid produced by the body usually as a byproduct of consuming meat. When its level rises in the blood it can cause atherosclerosis (hardening and narrowing of arteries) and also increase the risk of heart attacks, strokes, blood clot formation and Alzheimer’s disease.
Almonds maintain the blood pressure due to the presence of high potassium and low sodium.
Almonds play an important role in weight reduction as they are less in calorie content and mono unsaturated fats present in almonds give a feeling of satiety.So, almonds are good for people who want to reduce weight as it satisfies the hunger pangs without adding much to the calories.
Almonds are beneficial for diabetics especially when consumed after meals as they help in reducing the spike in sugar levels after meals.
Vitamin E present in almonds is a very good anti oxidant and prevents the damage caused to skin and mucus membrane by free radicals present in the atmosphere.
Presence of high levels of vitamin E, phytochemicals and low levels of saturated fats in almonds helps in reducing the risk of cancer.
Studies have shown that consumption of about 28 gms of almonds everyday reduces the risk of developing gall bladder stones.

Ways in which almonds can be included in your daily diet:

4-5 almonds can be soaked in the night and can be taken early morning next day
Slices of almonds can be added to a bowl of oatmeal or cornflakes for your breakfast.
To any rice dish almonds can be added to enhance its appearance and increase the nutritive value of the dish.
Chopped almonds can be added to salads. Especially chicken salad.
Almonds can be crushed and used as topping on yoghurt.
Sliced almonds can also be added to an omelet
You can spread some almond butter on a slice of whole wheat bread and have it for breakfast or snack.
Prefer snacking on almonds in place of chips or biscuits whenever you get hunger pangs. A handful of almonds can give a feeling of satiety without adding much on to the calories. Make it a habit to keep a small box full of almonds on your office desk.
Almonds can be incorporated in homemade cakes, cookies, muffins etc.
Normal milk can be replaced by almond milk in coffee or cereals.