Almonds

Almonds

Almonds are edible seeds that originate from the Prunus dulcis tree, commonly referred to as the almond tree. Native to the Middle East and India, where they are known as "Badam," almonds have found a global presence and are now cultivated in various regions worldwide, notably in California.

Almond

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Almond milk

Description

While often termed as nuts, almonds are technically the seeds of the fruit of the almond tree. They are encased in a hard shell, which is typically removed before commercial sale. The edible part of the almond, which can be consumed raw or roasted, is what most people refer to when speaking about almonds. Almonds serve as a key ingredient in numerous culinary dishes and products, ranging from milk alternatives to desserts.

Nutritional Information

Almonds, like many other nuts, are nutrient-dense foods. They are particularly rich in protein, but also contain a fair amount of carbohydrates. According to the USDA, half an ounce of nuts equates to an "ounce-equivalent" of protein foods. Consuming a full ounce translates to two ounce-equivalents, fulfilling roughly a third of an average adult's daily protein requirement. The USDA's dietary guidelines advocate the consumption of about half an ounce of nuts daily.

Ketometer six - once in awhile

Keto Friendliness of Almonds

Almonds' carbohydrate content, when subtracting the fiber (often referred to as net carbs), stands at approximately 10 grams per 100 grams. Consequently, those following a ketogenic diet are advised to limit their almond intake to no more than half an ounce per serving to maintain ketosis.

Almonds and Health

Almonds have been recognized for a variety of health benefits:

• They have been linked to a reduced risk of heart disease, attributable to their potential in decreasing total and LDL cholesterol levels and their anti-inflammatory and antioxidant properties.
• Almonds boast phytonutrients that foster the proliferation of beneficial gut bacteria.
• Controlled studies have indicated that consuming nuts can bolster blood vessel health and diminish insulin resistance.
• Regular consumption of nuts is associated with limited weight gain and a diminished likelihood of obesity. This could be due to the satiating properties of the fat and fiber content in nuts.
• Citing previous scientific findings that showcased the heart-protective benefits of nuts, the U.S. Food and Drug Administration, in 2003, permitted manufacturers to highlight on their product labels that consuming 1.5 ounces of most nuts daily, as part of a diet low in saturated fat and cholesterol, may curtail the risk of heart ailments.

Nuts, almonds

Portion	100 g
Fiber, total dietary	12.5 g
Calcium, Ca	269 mg
Iron, Fe	3.71 mg
Vitamin A, IU	2 IU
Vitamin C, total ascorbic acid	0 mg
Protein	21.15 g
Total lipid (fat)	49.93 g
Carbohydrate, by difference	21.55 g
Energy	2423 kcal
Sugars, total including NLEA	4.35 g
Cholesterol	0 mg
Sodium, Na	1 mg
Fatty acids, total saturated	3.802 g

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  Chicken and almonds stir fry

• Almond cookie

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  Almond cheesecake

• Choco with almonds

See Also

• Nutrition
• Ketogenic diet
• Heart disease
• Weight management

Almond Products

• Almond milk
• Almond butter
• Almond meal