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The A to Z on almonds

Almonds can be consumed round the year, as they have been found to help combat lifestyle diseases

KING OF NUTS Almonds can be used in various dishes

Almonds are very much part of the Indian diet, not only for their crunch but also for their nutritional properties. A seed belonging to the stone fruit family, almonds are a rich source of nutrients, notably Vitamin E and protein. Almond research conducted over the past decade has shown strong links between almond consumption and lower cholesterol levels, thus reducing the risk of lifestyle diseases and ensuring overall wellness. Almonds, as part of a healthy diet, plays a role in supplying important nutrients such as dietary fibre, calcium and magnesium. Although almonds are nutrient-rich, some may have avoided them because of the calories the nuts contain. The good news is that emerging research indicates almond consumption does not cause weight gain. On the other hand, they may have a role in weight management due to their effect on appetite satiety.

Some of the latest findings acquaint us with a variety of health benefits derived from consuming almonds:

Almonds help in combating diabetes and heart disease

The presence of powerful nutrients such as proteins, dietary fibre, mono unsaturated fatty acids (MUFA) and Vitamin E makes almonds a rich dietary source for combating degenerative diseases such as diabetes and heart disease. Almonds are the best source of the alpha-tocopherol form of Vitamin E and among the best whole food sources.

Almonds are a great cholesterol lowering food.

Nearly 70 per cent of the fat in almonds is mono-unsaturated, a suggested substitute to saturated fats. This helps reduce cholesterol. Research shows that almond and almond oil have similar cholesterol lowering effects. In fact, eating almonds consistently lowers total and LDL cholesterol respectively by 4 and 5 per cent. This cholesterol lowering effect is similar to heart healthy foods such as oats and soy. Almonds can be consumed year round in various ways. Their delicious flavour relieves the monotony of regular diets for diabetic and heart patients.

Some of the common myths about almonds have been debunked by research. These are as follows.

Almonds should be soaked and peeled before eating.

There is a scientific basis behind the practice of soaking almonds. Almond skin contains fibre, which is good for digestion.

It is a misconception that you need to peel almonds before consuming them. The fact is that the skin contributes a significant part of the fibre content, a nutrient important for regular bowel movement. The skin also contains anti-oxidants.

Consumption of almonds results in weight gain.

Latest research has shown that a moderate-fat almond-diet results in greater satiety and sustained weight loss as compared to a low fat diet containing the same amount of daily calories.

Almonds can be consumed only in winter. They produce heat in the body in summer.

Almonds can be consumed throughout the year.

In fact, a nutritious diet consisting of almonds has been shown to be beneficial in combating lifestyle diseases such as cardiovascular disease and obesity. The common belief that almonds cause body heat has not been verified scientifically.

But in peak summer, you can consume almonds in the form of Badam Sharbat or Thandai.

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