General Articles

The Nutritional Value of Almonds

The Nutritional Value of Almonds

The nutritional value of almonds is very beneficial for our health, especially if you have diabetes. Almonds are a rich source of vitamin E as well as rich in monounsaturated fats, which is one of the good fats that are responsible for lowering LDL cholesterol.

Studies have shown that a daily diet of 73g of almonds actually reduced LDL cholesterol by an unbelievable amount of 9.4%, and the LDL: HDL ratio by 12.0%, as well as increasing the HDL cholesterol by 4.6% (this is the good cholesterol).

The nutritional value of almonds contains about 26% of carbohydrates, which is made up of 12% dietary fibre, 6.3% of sugars, 0.7% of starch and the remainder is miscellaneous carbohydrates. This information means that using almonds as an ingredient in cooking has a great nutritional value. Especially for those people that require a low carbohydrate diet or have diabetes.

The other health benefits of almonds that has shown up in studies include:

Improvement in complexion

The prevention of cancer

Improved movement of food through the colon, and

By adding almonds to your diet you can elevate the blood levels of high density lipoproteins and lower the levels of low density lipoproteins

In addition to healthy fats and vitamin E, almonds contain almost 99mg of magnesium as well as 257mg of potassium. Magnesium is known as nature’s own calcium channel blocker. This means that when you have enough magnesium in your system your veins and arteries are much happier as magnesium reduces resistance and improves the flow of blood, oxygen and nutrients through your body.

The nutritional value of almonds apparently decreases the rise in blood sugar after meals. Research has found that there are twenty potent antioxidant flavonoids that have been identified in almond skins. Some of these are known as major contributors to health benefits that are found in other foods like catechins found in green tea, and naringenin, which is found in grapefruits.

Almonds are known to be a very good source of manganese as well as copper. Eating about two tablespoons of almonds each day can help in the prevention of gallstones. Studies have shown that people that include almonds in their diet have a 25% lower risk of developing gallstones.

Another nutritional value of almonds is that they are concentrated in protein; therefore, a quarter of a cup of almonds contains 7.62g more protein than you will find in an egg, which contains 5.54g.

Even though a quarter of a cup of almonds contains around 18g of fat, the majority (11g) of the fat is monounsaturated fat that is healthy for your heart. The nutritional value of almonds is truly amazing and knowing how the benefits will allow you to achieve optimum health is tremendous.