Nuts continue to creep into the headlines as a healthy option that is chock full of fiber, monounsaturated fats (good fat), vitamins, and other nutrients that can help lower cholesterol. In 2003 the FDA even issued a claim that “eating a diet that includes one ounce of nuts daily can reduce your risk of heart disease.” Of course, we’re talking about raw natural nuts, not the one’s that are roasted, salted or sweetened. Today we’re focusing on Almonds and all the benefits that come along with eating these crunchy treats.
We love to keep a bag of raw almonds in our desk drawers for a mid morning office snack. One serving of raw almonds – about 23 nuts- contains 3.5 grams of Fiber and 6 grams of Protein which will keep you full and satisfied until your next meal. Just one handful of almonds per day could also help you maintain healthy cholestrol levels which are important for your heart’s health. Almonds pack in Vitamin E and antioxidants, calcium, magnesium, potassium and of their 14 grams of fat only 1 gram is saturated fat while the rest is all “good” unsaturated fats. The key is to eat be mindful of your portion size and try to keep to just one ounce to be sure these almonds stay a healthy snack.
We encourage you to get creative and incorporate almonds into your daily meals. Here are some of our suggestions on how we like to use almonds:
- Almond crusted chicken fingers are always a hit. Replace bread crumbs with ground up whole natural almonds to make a nutty and crusty chicken finger.
- Instead of croutons toss some sliced almonds into your salad to add the perfect crunch
- Have you tried almond milk yet? You can make your own or buy it in the grocery store for a sweet creamy alternative to cow’s milk.
- Bake up a batch of gluten-free goodies by swapping your regular flour out for almond flour
Griffin, R Morgan. (2009, February 2). The New Low-Cholesterol Diet: Nuts, from http://www.webmd.com/cholesterol-management/features/nuts-help-lower-bad-cholesterol
Almond Board of California http://www.almondboard.com/HealthProfessionals/nutritionandresearch/Pages/default.aspx