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The A to Z of almonds

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

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.

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. Here are some of the latest findings:

Almonds help fight 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 like 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. Eating almonds consistently lowers total and LDL cholesterol respectively by 4 and 5 per cent.

Research has debunked some of these common myths:

Almonds should be soaked and peeled before eating.

There is a scientific basis behind the practice of soaking almonds. It is a misconception that you need to peel them before eating. The skin contains anti-oxidants and contributes a significant part of the fibre content, important for regular bowel movement.

Eating almonds results in weight gain.

Research shows 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 produce heat in the body in summer.

This has not been verified scientifically. But in peak summer, you can consume them in the form of badam sharbat or thandai.

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