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How Healthy Are Almonds?

Updated on March 28, 2016
the rawspirit profile image

Robert Morgan "Bobby" is a Holistic Practioner, Master Herbalist, Iridologist, Colonic Therapist, Author and International Lecturer.

Check out my really raw and healthy Almond Joy recipe at the end of this hub. I promise you're going to love it.
Check out my really raw and healthy Almond Joy recipe at the end of this hub. I promise you're going to love it. | Source

How often do you eat almonds?

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When I was a young boy, I fell in love with almonds, sadly, when I ate them they were not usually in their natural, healthy state, but wrapped in candy. Like most kids raised in the 60's, one of my favorite sugary snacks were Almond Joys. Little did I know, every time I ate one of these sugar laden pieces of candy, I was suppressing my immune system and setting myself up for future health problems. There was one good thing that provided some real nourishment in my favorite candy, and that was the almonds. Besides the sugary taste that most of us kids were addicted to back then, I was getting at least a small amount of protein and a few other nutrients from those four precious almonds in each candy bar.

Almonds are a wonderful source of bioavailable plant protein. Eating just a hand full of almonds daily can help you maintain safe blood sugar levels.
Almonds are a wonderful source of bioavailable plant protein. Eating just a hand full of almonds daily can help you maintain safe blood sugar levels. | Source

Almonds Are Not Only Delicious They Are Protein Powerhouses!

Most of us over forty were taught we had to eat meat, as it was our primary source of the protein we needed to stay healthy. Today, we know most people don't need to eat meat to get the protein they need to maintain a healthy body. We find that many plant based foods, especially nuts (almonds), seeds, grains, and legumes can provide more bio-available protein than meat, especially when they are sprouted and appropriately combined with fermented foods.

No more need for meat? That's right no more need for me to eat meat. That's good news for me because I don't like to eat dead animals. It just seems out of character for me to eat meat. Ever since I was young, the site of a dead animal has not made me feel good, and the smell of rotting flesh just makes me sick.

So, lucky me, just like when I was younger, almonds are still my favorite nuts, and they help replace the meat that once was always part of most of my meals. No longer wrapped in candy, the ones I eat now are raw organic almonds, which I usually sprout. Compared to many other nuts they are inexpensive and loaded with the protein and nutrients my body needs to stay in optimum health.

Here at our Live Food Detox Education Center in Florida, we use almonds in many of our recipes and make sure we eat at least a handful daily. We also consume at least 16 ounces of freshly made "raw" almond milk daily, which we use in our green smoothies.


 As of September 2007, it became illegal for 100% raw almonds to be manufactured and sold in the United States, with two exceptions.
As of September 2007, it became illegal for 100% raw almonds to be manufactured and sold in the United States, with two exceptions.

Almonds Are Nutrition Powerhouses

Most all the almonds we eat in the States come from California. In September 2007, it became illegal for 100% raw almonds to be sold in the United States. There are two exceptions to the ruling, and I will show you how to use one of them. To get raw almonds, as we highly recommend eating and using only raw organic almonds, as you can sprout them, thereby increasing their nutrient value.

To get raw organic almonds, you will need to purchase them 100 pounds at a time, from a company in California. They come in in 10-pound boxes. We have found that our neighbors love them, so it's easy to order this large quantity. We use almond for making milk, cheeses and breads.

Raw, organic almonds taste better than heated or pasteurized ones. When you purchase living almonds, all of the nutrients are in place, and you'll get more food value for your money. Never eat pasteurized, roasted, glazed, boiled, cooked, or salted almonds, as the fats in the almonds is likely to be rancid. Also, almonds heated above 120 degrees are lifeless and devoid of many of the nutrients and enzymes that make them such a wonderful food when eaten in their natural state.

More Protein Than An Egg

A quarter-cup of raw soaked organic almonds contain around 7 1/2 grams of protein. That's more protein than is found in the typical egg that we eat for breakfast. In fact, it's about 2 grams more than the average egg.

A quarter-cup of raw soaked organic almonds contain around 7 1/2 grams of protein. That's more protein than is found in the typical egg that we eat for breakfast. In fact, it's about 2 grams more than the average egg.
A quarter-cup of raw soaked organic almonds contain around 7 1/2 grams of protein. That's more protein than is found in the typical egg that we eat for breakfast. In fact, it's about 2 grams more than the average egg.

So You Need More Protein... Almonds Deliver!

The recommended daily protein requirements for humans is on “ideal body weight”. The ideal body weight is calculated based on height, age, and average caloric intake and varies for men, women and children.

Almonds play and important part in helping those of us who eat a plant-based diet get the protein we need to stay healthy and strong.

The World Health Organization, in conjunction with The Center for Disease Control and Prevention, have recently, independently conducted human protein requirement studies. Though the outcome of the studies differs slightly, all conclude our daily protein requirement should be between 10% to 35% of our daily caloric intake. Ranging from as little as 13g a day for toddlers to 56g a day for men in their prime.

Researchers have found that  people who eat nuts at least two times per week are 31% less likely to gain weight.
Researchers have found that people who eat nuts at least two times per week are 31% less likely to gain weight.

Eat Almonds And Lose Weight

There have been many studies showing almonds have a positive effect on maintaining a healthy weight, and even helping those with weight issues to lose weight. In one long-term (more than two years) study, more than 8.000 men and women were divided into two groups. Half were asked to eat a handful of almonds twice a week, and the other half were not required to do so. The researchers found that the participants who ate nuts at least two times per week were 31% less likely to gain weight, than the other half of the participants who never or almost never ate almonds.

I have included almonds in the diabetes turnaround program I have developed for my clients. Just a handful of almonds a day keeps their blood sugar spikes under control, thereby helping them to reduce the stores of fat thus they lose weight.

Have you ever included almonds as part of a weight loss diet plan?

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Study Shows Women Lose More Weigh And Lose It Faster by Eating Almonds

In another interesting study, researchers tracked one group of women, who added about 2 ounces (about 344 calories) of almonds a day, to their regular diets. This group women who ate the almonds was compared to another group of women who did not include any almonds in their daily diet. During the almost six-month study, the researchers tracked the women's body weight, metabolic rates, physical activity, and Vitamin E blood levels, on a weekly basis. The results of the women who added the almonds to their diet were as follows:

  1. Reported they felt more satisfied with their diets and seemed to have more energy.
  2. Vitamin E – increased significantly.
  3. Lower cholesterol readings. Average of 8-12% reduction in LDL cholesterol in the almond group,
  4. Lower resting heart rates and a marked ability to perform the more stringent cardio exercise than the non-almond group.
  5. Potassium levels were better than the non-almond eating group. Since almonds have an average of 257 mg of potassium, and potassium plays a significant role in nerve transmission, primarily affecting the contraction of the heart. We can deduce that the almond-eating group of women strengthened their hearts.

So, it's not just about weight loss; anyone can do that - just stop eating. It's about being healthy. When we are healthy, our bodies always find the perfect weight that fits our lifestyles.

Almonds appear to not only decrease after-meal rises in blood sugar, but also provide antioxidants to mop up free radicals.
Almonds appear to not only decrease after-meal rises in blood sugar, but also provide antioxidants to mop up free radicals. | Source

When It Comes To Blood Sugar Stabilization, Almonds Are Hands Down Winners.

Every one of my clients who is suffering from diabetes or are pre-diabetic is always advised to eat a 1/2 dozen almond before each meal. I also ask them to carry a pocket full of almonds in case they experience blood sugar spikes. I have seen amazing results, as every client with type 2 diabetes has been able to come off their medications.

By incorporating the eating of raw almonds along with their new high raw, live food, vegetarian based diet, my clients are reversing their type 2 diabetes. I have had the pleasure of helping dozens of diabetics live full and healthy lives.

Helping people to restore their health, is what life is about for me. I love seeing precious lives changed, as I guide them in how to make their sicknesses and diseases disappear and avoiding the high chance of early deaths. So many times just a simple lifestyle change will save a life.

Don't forget the almonds.
Don't forget the almonds. | Source

Tell Your Diabetic Friends To Eat Almonds To Help Stop Sugar Spikes

A study recently published in The Journal Of Nutrition shows us that almonds play a significant role in modulating type 2 diabetes.

In a recent study called Possible Benefit of Nuts in Type 2 Diabetes, the researchers showed:

  1. "Almonds help reduce spikes in blood sugar when combined with high-carbohydrate meals. Lessening after-meal surges in blood sugar helps protect against diabetes and cardiovascular disease, most likely by reducing the increase in cholesterol-damaging free radicals, that accompanies large elevations in blood sugar. Lowering blood sugars is one reason low- glycemic index diets result in lower risk of diabetes and heart disease.
  2. Almonds appear to not only decrease after-meal rises in blood sugar but also provide antioxidants to mop up the smaller amounts of free radicals that still result." David J. A. Jenkins Cyril W. C. Kendall.

Recent studies, show that eating an ounce and a half of almonds per day as in conjunction with a healthy diet may reduce the risk of heart disease.
Recent studies, show that eating an ounce and a half of almonds per day as in conjunction with a healthy diet may reduce the risk of heart disease.

Almonds Are Heart Healthy

Almonds are loaded with protein; they are cholesterol-free and have about 13 grams of unsaturated fat (the good fat) per one ounce serving. Recent studies show just eating an ounce and a half of almonds per day as in conjunction with a healthy diet may reduce the risk of heart disease.

Recently four large human epidemiological studies have shown that eating nuts not only lowers the risk of heart disease but also decreases the number of fatal heart attacks and strokes.

Read the following studies to get the real low down on why nuts, especially almonds should be listed as superfoods and on your shopping list.

Almond Consumption

Do You Eat Almonds On A Regular Basis?

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These are amazing and believe it or not they are good for you, unlike there store bought distant cousins.
These are amazing and believe it or not they are good for you, unlike there store bought distant cousins. | Source

Bobby's Living Food Almond Joy's Recipe

EQUIPMENT NEEDED: Food processor & Blender

INGREDIENTS: PART 1

  • 3 cups raw shredded unsweetened coconut
  • 3 Medjool dates pitted (you may add more for a sweeter taste)
  • 1/8 cup alfalfa sprouts - Optional - This makes sure you have a live food desert.
  • ½ cup coconut nectar (you may use less)
  • 1 tablespoon non-alcoholic, pure vanilla extract

INGREDIENTS PART 2

  • 1/2 cup raw cacao butter - be sure to grate
  • 1/2 cup raw cacao powder - be sure to sift
  • 1/3 cup sweetener; coconut nectar or yacon
  • 1/4 tsp lecithin
  • 1 tablespoon vanilla extract

DIRECTIONS:

  • PART 1 - Blend all ingredients from part 1, in the food processor until well mixed.

Use a cookie scooper to make tablespoon sized elongated balls, or roll them by hand. Best to do this on you dehydrator tray. Don't forget to put two almonds on each one, You want them to look like Almond Joys. Dehydrate at 105° for 2 - 3 hours. We must need the coconut to be firm.

  • PART 2 - Blend all ingredients in a high-speed blender till smooth.

Dip the Almond Joys in the chocolate and place on teflex sheet or wax paper and place in the fridge for at least an hour. Bring them out and enjoy eating a healthy snack. Remember these are snacks, not your main meal. Blessings, Bobby.

Let's Make Almond Milk

Maybe It's Time To Give Our Animal Friends A Day Off!

You can start living a more healthy life by just cutting back on your meat consumption. Maybe you can begin by observing meatless Mondays. Consider eating more almonds, since almonds have the bioavailable protein your body needs as well as other proven bio-available nutrients. Grab a handful when you feel the need for a protein boost.

Wishing you a blessed and healthful life,

Robert C Morgan, Naturopath and Health Counselor

Sue Ellen Meisheri, RN, BSN and Health Counselor

Grab a handful when you feel the need for a protein boost... ALMONDS THAT IS :)
Grab a handful when you feel the need for a protein boost... ALMONDS THAT IS :) | Source

Any medicinal references mentioned here are strictly for educational purposes based on my research through study, empirical evidence, personal use and herbal lore but not intended as medical advice of any kind. Herbs can be helpful allies in creating and maintaining good health but they can also be powerful medications that should be treated with respect. Used improperly, they can cause adverse reactions or interfere with pharmaceuticals.

This website contains general information about medical conditions and treatments. The information is not advice, and should not be treated as such. It is for educational and entertainment purposes only.

The medical information on this website is provided “as is” without any representations or warranties, express or implied. Robert Morgan nor Sue Meisheri makes no representations or warranties in relation to the medical information on this website.

Without prejudice to the generality of the foregoing paragraph, Robert Morgan or Sue Meisheri does not warrant that the medical information on this website will be constantly available, or available at all; or the medical information on this website is complete, true, accurate, up-to-date, or non-misleading.

You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare provider.

If you think you may be suffering from any medical condition you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information on this website.

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    • the rawspirit profile image
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      Robert Morgan 2 years ago from Hutchinson Island, FL - Myrtle Beach, SC - Scottsdale AZ

      Thank for your vote of approval. Blessings

    • Faith Reaper profile image

      Faith Reaper 24 months ago from southern USA

      Thank you for sharing of the most important health benefits received from adding almonds to one's diet! I have always loved almonds, but have just recently added them to my diet. I eat a handful everyday ...is that too much?

      I am one who loves to eat crunchy things, and so they have helped me to stave off the bad habit junk food items, and I can already tell a big difference. I did not know about the raw organic almonds. Why are they illegal here, do you know?

      Eating almonds has helped me with my cravings and I am satisfied ...a win-win for me.

      Up +++ and sharing everywhere

      Blessings to you

    • the rawspirit profile image
      Author

      Robert Morgan 24 months ago from Hutchinson Island, FL - Myrtle Beach, SC - Scottsdale AZ

      Wow... Thank's Faith.

      I love the powerful nutritional benefits that almonds process. I'm glad you have added them to your diet, and a handful a day is not too much at all. In fact, it's just about right to keep your blood sugar from rollercoastering during the day. I supply almonds to all my diabetic clients who have gone through a diabetes reversal program with me. Something you may want to do is soak your almond overnight then rinse them off and put them in your dehydrator if you have one, if not use your oven and dry them on the lowest setting possible. When you do this, the soaking removes all the enzyme inhibitors, and your almonds nutrients are much more bioavailable.

      As for the raw organic almonds. The new law says they must be pasteurized. You can buy them in bulk tough from the contact I gave in the article and get live almonds that will actually sprout. Ok got to go. Big Blessing to you and your family.

    • RobinGrosswirth23 profile image

      Robin Grosswirth 24 months ago from New York

      Voted up!!!!

      I sprinkle raw almonds on my morning green smoothie along with hemp seeds or chia seeds or with acai, matcha green tea, spirulina etc. I also use almond meal with coconut water, chia seeds, and dates to create raw cookies. Almonds are considered to be the KING of nuts. They are high in calcium.

      Keep writing and teaching.

    • the rawspirit profile image
      Author

      Robert Morgan 24 months ago from Hutchinson Island, FL - Myrtle Beach, SC - Scottsdale AZ

      Thank you, Robin I appreciate your insights and encouragement. You know how to make a powerful green smoothie. I love matcha tea, but I have yet to use it in my smoothies. I will have to give it a try. Thanks again for your kind words and sharing of your smoothie ingredients. Blessings to you, my friend.

    • CrisSp profile image

      CrisSp 24 months ago from Sky Is The Limit Adventure

      Almonds are my power snack. I always have a pack of them in my purse. It's truly beneficial and a great source of protein specially that I don't eat red meat.

      Great, informative and very useful hub. Voted up and passing it along.

    • the rawspirit profile image
      Author

      Robert Morgan 24 months ago from Hutchinson Island, FL - Myrtle Beach, SC - Scottsdale AZ

      You rock. You and I are on the same page about red meat. I am also so glad to get to know you. I am going to try to be a better writer. This is a challenge for me as I am used to teaching and speaking in person with my notes and not having to write my articles without a proofreader lol. Have the best day ever.

    • Dolores Monet profile image

      Dolores Monet 24 months ago from East Coast, United States

      I love almonds but did not realize that heated almonds don't contain the healthy benefits of raw, organic nuts. But you say that those are illegal? I know people who always have them on hand!

    • peachpurple profile image

      peachy 24 months ago from Home Sweet Home

      I love almond but it is expenSive here

    • the rawspirit profile image
      Author

      Robert Morgan 24 months ago from Hutchinson Island, FL - Myrtle Beach, SC - Scottsdale AZ

      Hello, Ms. Peachpurple, the good thing about living in Malaysia is you have access to so many other wonderful nuts, seeds, and fruits. Overall your country's original diet is one of the healthiest in the world. Its good to follow you. Have a wonderful week. Blessings, Bobby

    • the rawspirit profile image
      Author

      Robert Morgan 24 months ago from Hutchinson Island, FL - Myrtle Beach, SC - Scottsdale AZ

      Hello Delores, so good to hear from you. As for the almonds, once we heat them above 120 degrees we have destroyed the food enzymes. When we heat them at pasteurization levels, all of these enzymes are destroyed, and we also have cross-linking of proteins and some losses of vitamins. There is no mineral loss, but we do not have the high levels of nutrients associated with the raw almond. Most of us get around pasteurization of our almond by purchasing them in 10lbs containers, direct from the farmers. Hope this helps Blessings, to you and your family.

    • Nadine May profile image

      Nadine May 23 months ago from Cape Town, Western Cape, South Africa

      Again a great post and will be added to my collection of articles on Google+. We do eat Almonds but they are getting more and more expensive every month. Someone told me that we need to remove the skin because they are indigestible before we eat them. Is that true?

    • the rawspirit profile image
      Author

      Robert Morgan 23 months ago from Hutchinson Island, FL - Myrtle Beach, SC - Scottsdale AZ

      Ms Nadine, Your kind comments are very encouraging to my spirit. You are right about almond prices going up. It's a worldwide phenomenon. There is no problem eating the skins; the best way to prepare the almonds is to soak them overnight and then put them in your dehydrator or oven, on the lowest temperature possible. Let them dry and your are going to really be smiling when you eat them.

      Nadine, I have a long way to go, to be able to be the kind of HubPage author that can turn out the kind of excellent work, that you have on your Hubs. Thank you for sharing on Google+. I'm not sure how that works, but I will before the end of the evening. Blessing to you and yours, Bobby

    • MarleneB profile image

      Marlene Bertrand 23 months ago from Northern California, USA

      My chiropractor suggested eating almonds to help stay healthy and increase healing. I didn't know why he suggested almonds until reading your hub. You packed a lot of helpful information into this hub. Thank you for helping me understand the value and role almonds play in maintaining a healthy lifestyle.

    • the rawspirit profile image
      Author

      Robert Morgan 23 months ago from Hutchinson Island, FL - Myrtle Beach, SC - Scottsdale AZ

      Hello once again, I am glad you were able to gather some new insights into how almonds can help you maintain a healthy lifestyle. They are amazing. Thanks again for taking the time to read the hub. Have a blessed evening. Bobby

    • sujaya venkatesh profile image

      sujaya venkatesh 22 months ago

      if it weren't that pricey

    • the rawspirit profile image
      Author

      Robert Morgan 22 months ago from Hutchinson Island, FL - Myrtle Beach, SC - Scottsdale AZ

      Thanks for your comment. Blessings

    • vocalcoach profile image

      Audrey Hunt 21 months ago from Nashville Tn.

      One of the blessings I receive as a member of Hub Pages is the endless knowledge found in most hubs. Your magnificent article is yet another example of the reason knowledge is power. I've learned that almonds pack a punch when it comes to protein. I do not eat meat so this is good to know. Don't even get me started on why I refuse to eat meat...the abuse to animals, the thought of eating a dead animal, etc. Even my milk is restricted to almond milk.

      I'm excited to learn about the benefits of raw almonds! I admit not knowing there is a difference. Thanks so much. Being diabetic (type2) I eat a healthy diet of salads, with no or little dressing, all vegetables, legumes and fruit - mostly organic apples. Now, after reading your informative hub I will add raw almonds and follow your directions for the amount to include each day.

      I suffer from sleep apnea. Even with using the Cpac Therapy I fight for energy most days. Vitamins and other supplements don't seem to help. I'm hoping adding almonds to my diet will be the answer.

      How fortunate our hub page family is - to have you here. Thanks for sharing your knowledge with us and blessings to you Bobby.

      Piece and harmony.

      Audrey

    • agvulpes profile image

      Peter 21 months ago from Australia

      My diabetes practitioner recommended, if I did not want to go on insulin, to eat plenty of nuts so I started on a Muesli with Almonds and whole seeds topped with fresh Blueberries, Strawberries and Soy Milk ( perhaps I should change to Almond Milk?) Plenty of fish for main meals and I have actually acquired a taste for Broccoli lol

      So far so good and have still not needed to use Insulin :)

      Thanks so much for all you interesting information :) Looking forward to reading more of your Hubs !

    • Reynold Jay profile image

      Reynold Jay 21 months ago from Saginaw, Michigan

      I'm munching on a chocolate almond as I respond!!!! Great advice and love everything you way. I must find out where your next lecture is going to be. Well done!

    • the rawspirit profile image
      Author

      Robert Morgan 18 months ago from Hutchinson Island, FL - Myrtle Beach, SC - Scottsdale AZ

      Blessings to you my friend. I appreciate your kind words. I apologize for being so tardy in getting back to you. I have been traveling and immersed in taking care of family members. I am glad you are finding encouragement in what I have shared. I will look forward to meeting you someday. Beat to you and your family. Bobby

    • the rawspirit profile image
      Author

      Robert Morgan 18 months ago from Hutchinson Island, FL - Myrtle Beach, SC - Scottsdale AZ

      Hello, dear friend from down under. I am so pleased to hear that you are taking responsibility for your health. You can do this. Keep up the healthy eating and stay positive. If there is anything I can ever share with you to help you on your journey, please feel free to ask. Blessings, Bobby.

    • the rawspirit profile image
      Author

      Robert Morgan 18 months ago from Hutchinson Island, FL - Myrtle Beach, SC - Scottsdale AZ

      Hello, Audrey, I think you are amazing. If you have not tried this, think about doing some exercise about 2-3 hours before going to bed. If you have a stationary bike or treadmill spend a 1/2 hour walking or riding at a comfortable pace. I'm sure you are not drinking any caffeinated drinks during the afternoon or evening. As for diet, you probably have already implemented most of what I am going to share with you, but just in case, I am going to share my thoughts with you. Remove gluten containing grains, pasteurized dairy, soy products, corn, and peanuts. When you are using fats and oils, the ones least likely to contribute to your sleep apnea are coconut, olive and avocado oils.

      You are already eating a low glycemic diet to address diabetes. The only other suggestion I would make, is for you not to eat after 6:00. I will keep you in my thoughts, prayers, and meditations. Blessings, Bobby

    • vocalcoach profile image

      Audrey Hunt 15 months ago from Nashville Tn.

      Dear Bobby -

      Been following your suggestions as outlined in this marvelous hub. And I'm happy to report some good results. Yipee! We are what we eat for sure. I'm also on an 'alkaline diet' to reduce acid/inflammation in my body. Feeling better than ever.

      Thank you so much. You've made a difference in my life and I'm so grateful!

      Love and joy,

      Audrey

    • the rawspirit profile image
      Author

      Robert Morgan 12 months ago from Hutchinson Island, FL - Myrtle Beach, SC - Scottsdale AZ

      Hello, Audrey, so glad to hear your good news. I apologize for getting back to you so late. We were out of the country for several weeks. Blessings, Bobby

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