6 Reasons Why Almonds Are Healthy

The seeds of the almond tree, also called almond kernels, are used as food and cosmetics. In fact, from a botanical point of view, almonds are among the so-called stone fruits.

In addition to the usual sweet almonds, there are also bitter almonds – but these are poisonous in their unprocessed form and must not be consumed due to their high hydrocyanic acid content.

Sweet almonds are not only healthy; we would even call them a real superfood. They are full of important nutrients that keep you young and are also considered secret weight loss weapons.

And because they support our health in so many ways, we particularly like to use almonds in our cereals, porridges, and crunchies. Almond milk is also becoming increasingly popular – especially as a cow's milk substitute in a vegan diet.

We have collected 6 good reasons why you should incorporate the healthy nuts into your diet from now on:

1. Almonds are important nutrient suppliers.

It is well known that nuts generally have a high fat content. Almonds also have almost 60% fat content. However, these are healthy fats because almonds contain polyunsaturated fatty acids, which regulate blood lipid levels and thus protect our heart as they support healthy cholesterol levels and prevent cardiovascular disease. ^​1,2​

In addition, almonds contain a considerable amount of protein, approximately 30%. A handful of almonds (30 grams) provides about 9 grams of vegetable protein.

Additionally, the nuts provide healthy fiber , vitamins such as vitamin B, E and folic acid, as well as important minerals such as magnesium and calcium.

2. Almonds are considered true slimming agents.

Since you already consume 180 kCal with one serving of almonds, most people cut them out of their diet completely during dieting. However, they are considered true miracle remedies for losing weight.

On one hand, this is because our body only uses about two-thirds of the calories absorbed from almonds; the rest is simply eliminated.

Additionally, almonds curb appetite due to their high proportion of fat and protein, which can be tackled by incorporating almonds into your regular diet.

This is supported by a study from Purdue University in the US. Participants ingested almonds as a snack between main meals, while the control group did not consume any snacks. Although the test group consumed more calories due to the extra almonds, their weight remained the same as that of the control group. The subjects in the test group also reported feeling less appetite.

This makes almonds not only a secret weight loss weapon but also a perfect snack in between meals.

Another delicious and healthy snack: our nutritious chocolate bars. This recipe also utilizes valuable almonds for the crispy base of the bars:

Healthy vegan chocolate bars

Healthy chocolate bars made from wholesome ingredients and without a guilty conscience! Our Sport Porridge chocolate banana gives it an extra chocolatey touch.

Preparation time 20 min.

Cook Time 15 min.

Waiting time 2 hrs

Total time 2 hrs 35 min.

Course: Dessert, dolce, dessert, snack

Keywords: porridge, chocolate, chocolate bars, vegan

Servings: 12 bars

Calories: 268 kcal

Accessories

• Blender
• Oven
• Baking tray
• Parchment paper

Ingredients

Biscuit Bottom

• 100 g Sport Porridge Chocolate Banana
• 150 g grated almonds
• 2 tablespoons coconut oil
• 2 tbsp agave syrup

Caramel filling

• 200 g pitted dates
• 3 tbsp almond sauce

Chocolate frosting

• 4 tablespoons coconut oil
• 4 tbsp cocoa powder, unsweetened
• 4 tbsp agave syrup

Preparation

For the biscuit base

• Melt the coconut oil in a saucepan. Add ground almonds, sport porridge, chocolate banana, and agave syrup until a dough mass is formed.
• Line the baking sheet with baking paper and form a 1cm thick bottom with the dough. Press the dough firmly so it does not crumble and form a straight edge with your hands.
• Bake the dough in a preheated oven at 160°C for 8 minutes and allow to cool.

For caramel filling

• Place dates in a saucepan and cover with water. Boil for about 5 minutes and then drain the water.
• Mix dates and almond sauce in a blender or food processor until a creamy mixture forms.
• Spread the caramel mixture on the biscuit base and then place it in the freezer for 1-2 hours until the caramel is solid.
• Remove the baking sheet from the freezer and cut the mixture into 12 equal-sized bars.

For chocolate icing

• Melt coconut oil in a saucepan over low heat. Stir in the agave syrup and cocoa powder until liquid chocolate forms.
• Spread the bars on the baking paper and pour the liquid chocolate over them. Then put them back in the freezer for about 10 minutes until the chocolate solidifies, and enjoy the bars.

Nutritional values

Serving: 60 g | Calories: 268 kcal | Carbohydrates: 21.2 g | Protein: 5.8 g | Fat: 16.6 g

3. Almonds strengthen our immune system.

Almonds are attributed with a prebiotic effect. This means that they positively influence our intestinal flora, which in turn significantly contributes to a functioning immune system and thus to our overall health.

Since about 70% of our immune cells are located in the intestine, it forms the center of our immune system. Therefore, not only are important nutrients transported via the intestinal wall into our blood and subsequently to the rest of our body, but pathogens and toxins are also fought in the intestine.

The health of the intestinal flora mainly depends on diet. This is where almonds come into play: through their high fiber content, healthy fats, and other nutrients, the nuts support our intestinal flora in its functions.

For optimal absorption of the nutrients from the small seeds, you should eat them slowly and chew them thoroughly.

It is best to choose almonds that still have their brown peel on, as it contains many of the valuable nutrients.

4. Almonds keep you young and healthy.

The brown skin of almonds not only supports intestinal flora but also helps keep us young and healthy. This is due to the high content of vitamin E, a fat-soluble vitamin with antioxidant properties.

Antioxidants trap free radicals that can cause cell damage, leading to accelerated aging. It is not for nothing that almond oil is often used as a base for facial care products.

While white almonds also provide an abundance of healthy nutrients, if you want to harness the full power of almonds, it is better to leave the brown skin on and enjoy them!

5. Almonds support diabetes.

Since almonds have a low carbohydrate content, contain healthy fats, and provide the body with fiber, they are ideal for the diet of diabetics with type 2 .

If you combine a carbohydrate-containing meal with this superfood, the healthy fats from the almond can help reduce insulin secretion. This way, they assist in better managing your blood sugar levels.

6. Almonds provide strong nerves.

In addition to other minerals, almonds also contain magnesium, which plays an essential role in the transmission of signals between nerves and muscles.

You've probably heard of athletes using magnesium to prevent muscle cramps.

Therefore, you can protect your nervous system by incorporating almonds into your daily diet; breakfast is a particularly easy time to do so. This way, you can start your healthy diet right from your first meal of the day.

Almonds do not always have to be consumed on their own; they can be wonderfully combined with oatmeal, for example, and are rightfully considered one of our 8 best porridge toppings .

By the way, you can also consume almonds in the form of almond flour—it is an excellent substitute for wheat flour.

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