Almond, which is referred to as Badam (Prunus dulcis, syn. Prunus amygdalus), is a tree species that is indigenous to Iran and neighboring regions but extensively cultivated in other areas. The edible seed of this tree is also known as Badam.
The almond tree is a deciduous plant that thrives in Mediterranean regions characterized by dry summers and mild, warm, and wet winters.
In botanical terms, the almond fruit is classified as a drupe rather than a nut. Unlike the plum and cherry, which have a fleshy outer covering, the almond fruit has a thick, leathery, grey-green hull (with a fluffy exterior), known as the hull.
The endocarp, a tough and woody shell resembling the exterior of a peach pit, can be found within the hull. Enclosed within this shell is the edible seed, often referred to as a nut. Typically, there is a single seed, although occasionally two may be found.
Once the fruit ripens, the hull separates from the shell and an abscission layer develops between the stem and the fruit, facilitating the fruit’s natural detachment from the tree.
Nutritional Information of Almonds
Badam nuts, with a serving size of 1 ounce (approximately 23 nuts), consist of the following nutritional elements.
- Calories: 164
- Protein: 6 grams (g)
- Fat: 14 g
- Saturated fat: 1 g
- Monounsaturated fat: 9 g
- Polyunsaturated fat: 3 g
- Carbohydrates: 6 g
- Fiber: 3.5 g
- Sugars: 1 g
Almonds contain significant amounts of beneficial monounsaturated fats, protein, fiber, and essential nutrients. Badam stands out as an exceptional vitamin E source worldwide. Consuming ample vitamin E from dietary sources yields numerous health advantages.
Nutritional Importance of Almonds
Here is some essential information about almonds, which are commonly referred to as Badam in various regions worldwide. Almonds are a type of tree nut that is both nutritious and delicious, renowned for its potential to promote good health.
- Almonds are a good source of nutrients: Almonds are a good source of a variety of nutrients, including fiber, protein, and healthy fats. They are also a good source of antioxidants, which are substances that help to protect against oxidative stress and chronic diseases.
- Almonds are a good source of fiber: Almonds are a good source of fiber, with about 3 grams of fiber per ounce (about 23 almonds). Fiber is an important part of a healthy diet as it helps to promote regular bowel movements, lower cholesterol levels, and keep you feeling full and satisfied.
- Almonds are a good source of healthy fats: Almonds are a good source of healthy fats, including monounsaturated and polyunsaturated fats. These types of fats are important for heart health and may help to lower cholesterol levels.
- Almonds are low in calories: One ounce of almonds (about 23 almonds) contains about 164 calories, making them a relatively low-calorie snack.
- Almonds are low in carbohydrates: Almonds are also low in carbohydrates, with about 6 grams of carbs per ounce. This makes them a good choice for people following a low-carb diet.
Almonds make for a healthy and enjoyable addition to your diet, offering a range of nutrients while remaining low in calories and carbohydrates.
Glycemic Index Of Almonds
Almonds, referred to as Badam in several regions globally, are a flavorful and wholesome variety of tree nut, renowned for their potential to promote good health.
Here is essential information about the glycemic index of almonds, which measures how rapidly they elevate blood sugar levels.
- Almonds have a low glycemic index: Almonds have a low glycemic index, which means that they are less likely to cause a rapid increase in blood sugar levels compared to foods with a high glycemic index. Foods with a low glycemic index are generally considered to be better for blood sugar control and may be beneficial for people with diabetes or at risk for developing diabetes.
- Almonds may have other health benefits: In addition to having a low glycemic index, almonds are also a good source of nutrients such as fiber, protein, and healthy fats. They are also a good source of antioxidants, which may help to protect against oxidative stress and chronic diseases.
- Almonds should be used in moderation: While almonds have a low glycemic index and may offer some health benefits, it is important to use them in moderation as part of a balanced diet. Like any other food, eating too many almonds can contribute to excess calorie intake and weight gain.
To sum up, almonds possess a low glycemic index and could potentially provide certain health advantages. Nonetheless, it is crucial to consume them in moderation and as a component of a well-rounded diet.
Uses of Almonds
There are various types of almonds, including whole, sliced (flaked, slivered), and flour, which are available for use. Almond nibs, small pieces of almonds, are utilized primarily for decorative purposes. Additionally, almonds can be processed into almond oil, almond butter, or almond milk, and can be incorporated in both sweet and savory recipes.
Almonds are commonly used as toppings for desserts and breakfast meals, particularly dishes like muesli or ice cream. In addition, Badam can be incorporated in marzipan, nougat, a variety of pastries, cookies, cakes, as well as other sweets and desserts.
In addition to their usage in making almond butter, almonds can also be consumed in their young, growing state known as green almonds. These green almonds are characterized by their fleshy exterior and soft inner shell before it hardens. Another way to enjoy almonds is by eating them alongside dates, creating a tasty combination.
In India, almonds are commonly referred to as badam.
Badam serves as the primary component of Mughlai curries in Indian cuisine. Additionally, almonds are used to prepare Badam halwa, a delectable sweet dish.
Many sweets, like sohan barfi, have almond flakes visibly attached to their outer surface. Badam sherbet, also known as sherbet-e-badam, is a well-liked refreshing beverage during the summer.
Milk made from almonds.
Almonds are transformed into almond milk, which serves as a substitute for milk. Due to their smooth texture, subtle taste, and pale color when the skin is removed, almonds provide a suitable dairy alternative and a soy-free option for those who are lactose intolerant or follow a vegan diet.
“Both blanched raw almonds and lightly toasted almonds are suitable for various production methods, which are comparable to those used for soymilk production. Additionally, some techniques do not involve any heat and yield an end product referred to as ‘raw milk’.”
Almonds Nutritional Facts
Almonds and Weight
The idea that consuming nuts leads to weight gain is frequently linked to the mind, although it is not completely accurate.
The Department of Food at Suk Myung University for Women in South Korea carried out a study to examine how the daily consumption of almonds impacts weight and body fat levels.
The study found that eating almonds daily does not lead to weight gain, regardless of whether individuals have a high body fat percentage or are in good health.
Their weight did not increase even after tracking them for a maximum of 6 months, indicating that consuming almonds did not have a weight-gaining effect. In fact, those individuals who consumed around 56 grams of almonds daily experienced a 14% reduction in their waist circumference.
The reason for this is that when people consume almonds, it helps decrease their intake of unhealthy fats, sugars, and other starches, while also providing a sense of fullness that leads to a decrease in consuming unhealthy foods.
There seemed to be a correlation between the timing of almond consumption and its impact on the body. Consuming almonds prior to meals, specifically before breakfast and lunch, is linked to a reduction in body fat mass.
Consuming almonds as snacks between meals impacts the body’s fat and cholesterol levels, while also influencing the distribution of these fats by assisting in the burning of fat around internal organs, without directly affecting weight.
Almonds and Cholesterol
The presence of almonds in the body results in a significant and evident impact on cholesterol levels. Within the body, three primary indicators of lipids exist, encompassing the levels of detrimental cholesterol (LDL cholesterol), beneficial cholesterol (HDL cholesterol), and the overall cholesterol level.
Consuming 56 grams of almonds daily as snacks between main meals assists in lowering both harmful cholesterol and total cholesterol levels.
If the level of beneficial and heart-protective cholesterol is within the normal range, it also keeps it at that level; and if it is below normal, it raises it.
The significance of almonds’ impact on body fat levels cannot be overstated, as elevated fat levels are associated with numerous diseases, notably cardiovascular disease, blood clots, and arterial blockages.
Hence, almonds are regarded as foods that promote heart health. It is advised to incorporate them with medication to enhance the body’s lipid profile and increase the presence of beneficial fats for cardiovascular well-being.
Almonds and Diabetes
Controlling the level of sugar in the body and treating diabetes are crucial aspects of daily life for a significant portion of the global population afflicted by this condition.
It is crucial for individuals with diabetes to be mindful of the type and amount of food they consume, specifically by avoiding sugars and minimizing fats, and adhering to a suitable diet in order to keep their blood sugar levels within the normal range.
This occurs as excessive sugar harms the blood vessel walls within the body, leading to harm in the eyes, kidneys, and extremities. The Diabetes Foundation (India) conducted a study in 2017, wherein type 2 diabetes patients consumed almonds as part of a balanced diet for 24 weeks.
According to the study, almonds were found to aid in managing sugar levels in the body, as well as diminishing other risk factors in diabetic individuals like reducing cholesterol levels and providing heart protection.
In 2017, Suk Myung University for Women in Korea conducted a study revealing that consuming 28 grams of almonds prior to starch-based meals can decrease post-meal blood sugar levels by 30% in diabetic individuals.
One possible rephrasing could be: The possible explanation for this is that almonds induce a sensation of fullness, consequently reducing the consumption of other foods. Moreover, almonds influence the absorption of nutrients in the digestive system and impact the body’s metabolic rate.
Almonds for the Colon
Numerous studies have examined the correlation between consuming almonds, regardless of their form (roasted, raw, soaked, or ground), and the notable enhancement in levels of advantageous gut bacteria.
Ground almonds have been found in certain studies to have the strongest correlation with an elevated concentration of advantageous microbial fermentation, leading to the creation of butyric acid, a vital fatty acid for supporting digestive wellness.
The connection between butyric acid and decreased inflammation in the gut, along with enhanced gut functionality as a defense mechanism against microbes and germs, aids in preventing their penetration into the body.
Aside from the significance of preserving the intestinal cell health in the context of a cancerous tumor.
Almond Benefits for Men
Erectile dysfunction and impotence affect roughly 2% of men under 40, while the prevalence increases significantly to 52% among men aged 40-70 and exceeds 85% in those over 80.
Therefore, the issue of achieving an erection is frequently encountered and influenced by several factors, such as chronic stress, smoking, obesity, high blood pressure, diabetes, heart disease, and various other causes.
One of the factors that can influence this is the diet, which can result in fat accumulation and increased risk of diabetes. Maintaining a healthy diet is essential for ensuring that the body functions in a healthy and optimal manner. This is particularly important for the process of erection, as a healthy blood flow to the genitals is necessary. Any issues that affect this can hinder one’s ability to achieve an erection.
Adding around 60 grams of raw or unroasted nuts to one’s daily diet is one of the beneficial practices that can help enhance erection problems and boost sexual desire in men.
A study carried out in the Department of Human Nutrition at the University of Rovira i Virgili in Spain for the year revealed the following findings.
Sweet Almond and Bitter Almond oil for Pregnant Women
Utilized for enhancing skin texture and color, almond oil holds moisturizing and healing qualities.
A 2012 study carried out by the Department of Women’s Health Nursing in Turkey discovered that applying bitter almond oil and giving a 15-minute massage to pregnant women helps lessen existing stretch marks and prevents the occurrence of additional stretch lines commonly known as pregnancy striae.
From the early stages of pregnancy, it is vital for an expectant mother to attend to the regions susceptible to stretching throughout pregnancy, as this promotes the skin’s elasticity and ensures adequate hydration.
Almond Benefits for Children
Almonds, being nutrient-dense, play a crucial role in promoting children’s growth by providing them with essential elements. Notably, almonds are abundant in phosphorous, which is vital for maintaining strong bones, and are also packed with antioxidants that safeguard all bodily cells against harm.
In addition to its high fiber and protein content, it also contains beneficial essential fats. These components, when consumed in various ways as snacks, provide a feeling of fullness for the child, leading to reduced consumption of less nutritious foods like sweets, soft drinks, fried potato chips, and similar items.
Almond Oil Benefits for Skin
Almond oil, well-known for its various advantages for pregnant skin, was historically employed in ancient Chinese, Greek, and Persian medicinal institutions to address dry skin ailments like psoriasis and eczema. Additionally, it was discovered that almond oil possesses the capability to diminish the size of post-surgical scars.
In addition to preventing the formation and halting the progression of stretch marks, sweet almond oil in moisturizing creams has been found to be significantly more effective than the cream base in moisturizing and relieving itchiness related to dry skin.
