The Healthiest Methods to Eat Almonds, Based on Dietitians

Almonds are full of protein, fiber, wholesome fat, magnesium, and vitamin E. You’ll be able to take pleasure in them in lots of varieties—uncooked, roasted, soaked, or as almond milk, butter, or flour. Every is scrumptious, however preparation strategies can change their dietary worth for higher or worse.

Dietitians reveal the strategies that make almonds extra nutritious, ranked from healthiest to least wholesome.

Professionals:

No added sodiumFewer energy

Uncooked almonds are unprocessed and full of vitamins like protein, fiber, magnesium, and vitamin E. In addition they include little or no sodium.

Uncooked almonds present fewer energy than roasted almonds. Crushing or roasting breaks down plant cell partitions, releasing oil. This makes it simpler on your physique to soak up the fats within the almonds.

Professionals:

Softer and simpler to chewSoaking almonds doesn’t appear to alter their vitamins or make them simpler to digest

Some individuals assume that soaking almonds makes them more healthy. This concept comes from the truth that soaking legumes like beans may also help the physique take up extra vitamins and in addition makes them simpler to digest. However on the subject of almonds, soaking doesn’t appear to make an enormous distinction.

“Analysis is blended on whether or not soaking almonds gives dietary or digestive advantages,” Marisa Moore, MBA, RDN, LD, registered dietitian nutritionist and creator in Media and Culinary Diet, informed Well being. “Soaking does change their texture and style and makes them simpler to chew, which some individuals could choose.”

You’ll be able to soften almonds by soaking them in water for 12 to 24 hours. 

Professionals:

Larger antioxidant contentCrunchy and flavorfulCan be excessive in added salt and sugar

Many individuals choose roasted almonds as a result of they’re extra flavorful and crunchier.

The dietary profiles of uncooked and dry-roasted almonds are related. Nonetheless, roasted almonds include extra antioxidant compounds than uncooked almonds. Antioxidants assist defend your cells from injury brought on by air pollution, daylight, smoking, infections, and the power your physique makes use of.

Nonetheless, roasted almonds can include excessive quantities of sodium or added sugars.

“I like to recommend selecting dry roasted almonds with out added oils or salt. Total, [raw and roasted almonds] are nice selections if you happen to’re on the lookout for a snack wealthy in wholesome fat, protein, and fiber,” Ashley Kitchens, MPH, RD, LDN, plant-based registered dietitian, informed Well being.

Professionals:

Good supply of power, protein, and wholesome fatsConvenient snack choice Can include added sugar and added oilOften constructed from blanched almonds 

Almond butter is a good supply of plant protein and wholesome fat. A serving of two tablespoons (32 grams) of almond butter has:

Energy: 196 Protein: 6.7 grams (g)Carbohydrates: 6 g Fiber: 3.3Fat: 17.7 g

“Consuming almond butter has the identical wholesome fat and protein as entire almonds, simply in a creamy kind,” mentioned Kitchens. For those who don’t choose to eat crunchy meals like almonds or have bother chewing, almond butter generally is a nice selection. “You’ll be able to unfold almond butter on toast, prime it onto oatmeal, or eat it alongside a chunk of fruit like apples or bananas,” she added.

Business almond butter is commonly constructed from blanched almonds, leading to a smoother, sweeter butter. Almond pores and skin is about 52% fiber and wealthy in helpful compounds. “The almond peel is wealthy in vitamins like antioxidants and fiber,” mentioned Kitchens. 

You’ll be able to go for merchandise constructed from unblanched almonds to get extra fiber and helpful compounds discovered within the almond pores and skin.

Professionals:

Low-calorie drink
Vegan, gluten-free, and dairy-free milk various
Typically fortified with calcium and vitamin D
Can include added sugar and components
Typically constructed from blanched almonds

Almonds are soaked, blended with water, and the leftover pulp is strained out to make almond milk. It’s a low-calorie drink that you would be able to add to smoothies, espresso, or oatmeal. A 240-milliliter glass of almond milk has:

Energy: 45Protein: 1.6 gCarbohydrates: 1.6 g Fiber: 1.8 gFat: 3 g

“Almond milk will be an accessible and reasonably priced plant-based milk choice for people who find themselves lactose illiberal, vegan, or allergic to dairy,” mentioned Moore. “For those who’re utilizing it each day, select unsweetened almond milk varieties which are fortified with calcium, vitamin D, and vitamin B12 to get essentially the most dietary profit.”

Almond milk can include components and added sugars. You’ll be able to go for no-sugar varieties with minimal components. You can also make it at dwelling and use the leftover pulp as a base for power balls.

Professionals:

In style in gluten-free baking
Typically constructed from blanched almonds
Can upset digestion in bigger servings for some individuals

Almond flour can also be wealthy in protein and fiber. It’s additionally increased in fats in comparison with common flour. Additionally it is widespread in gluten-free baking. This makes it appropriate for individuals with gluten intolerance and celiac illness.

Two tablespoons (15 grams) of almond flour have:

Energy: 93Protein: 3.9 gCarbohydrates: 2.4 g Fiber: 1.4 gFat: 7.5 g

Business almond flour is normally constructed from blanched almonds for a sweeter style and finer texture. You’ll be able to go for merchandise constructed from unbalanced almonds or mix uncooked almonds at dwelling till they’re high quality sufficient to make use of as flour.