How Healthy Are Almonds?
How often do you eat almonds?
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 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.
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.
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.
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?
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:
- Reported they felt more satisfied with their diets and seemed to have more energy.
- Vitamin E – increased significantly.
- Lower cholesterol readings. Average of 8-12% reduction in LDL cholesterol in the almond group,
- Lower resting heart rates and a marked ability to perform the more stringent cardio exercise than the non-almond group.
- 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.
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.
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:
- "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.
- 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.
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.
Do You Eat Almonds On A Regular Basis?
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
- 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
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