The Healthiest Ways to Eat Almonds, According to Dietitians

Almonds are packed with protein, fiber, healthy fats, magnesium, and vitamin E. You can enjoy them in many forms: raw, toasted, soaked, or as almond milk, butter, or flour. Each is delicious, but preparation methods can change their nutritional value for better or worse.

Dietitians reveal the methods that make almonds more nutritious, ranked from healthiest to least healthy.

Benefits :

• No added sodium
• Fewer calories

Raw almonds are unprocessed and packed with nutrients like protein, fiber, magnesium, and vitamin E. They also contain very little sodium.

Raw almonds provide fewer calories than roasted almonds. Crushing or roasting destroys plant cell walls, releasing oil. This makes it easier for your body to absorb the fat in the almonds.

Benefits :

• Softer and easier to chew
• Soaking almonds does not appear to change their nutrients or make them easier to digest

Some people think that soaking almonds makes them healthier. This idea comes from the fact that soaking legumes like beans can help the body absorb more nutrients and also makes them easier to digest. But when it comes to almonds, soaking doesn’t seem to make much of a difference.

“Research is mixed on whether soaking almonds provides nutritional or digestive benefits,” says Marisa Moore, MBA, RDN, LD, registered dietitian nutritionist and author of Media and Culinary Nutrition. Health. “Soaking changes their texture and taste and makes them easier to chew, which some people might prefer.”

You can soften almonds by soaking them in water for 12 to 24 hours.

Benefits :

• Higher antioxidant content
• Crunchy and tasty
• May be high in added salt and sugar

Many people prefer toasted almonds because they are tastier and crunchier.

The nutritional profiles of raw and dry-roasted almonds are similar. However, toasted almonds contain more antioxidant compounds than raw almonds. Antioxidants help protect your cells from damage caused by pollution, sunlight, smoking, infections, and the energy your body uses.

However, toasted almonds may contain high amounts of sodium or added sugars.

“I recommend choosing dry-roasted almonds, without added oils or salt. Overall, [raw and roasted almonds] are great choices if you’re looking for a snack rich in healthy fats, protein, and fiber,” said Ashley Kitchens, MPH, RD, LDN, plant-based registered dietitian. Health.

Benefits :

• Good source of energy, protein and healthy fats
• Convenient snack option
• May contain added sugar and added oil
• Often made from blanched almonds

Almond butter is a great source of plant-based protein and healthy fats. A 2 tablespoon (32 grams) serving of almond butter contains:

• Calories: 196
• Protein: 6.7 grams (g)
• Carbohydrates: 6g
• Fiber: 3.3
• Fat: 17.7g

“Eating almond butter contains the same healthy fats and proteins as whole almonds, just in a creamy form,” Kitchens said. If you don’t prefer to eat crunchy foods like almonds or have trouble chewing, almond butter can be a great choice. “You can spread almond butter on toast, top it with oatmeal, or eat it with a fruit like apples or bananas,” she added.

Commercial almond butter is often made from blanched almonds, which results in a softer, sweeter butter. Almond skin contains approximately 52% fiber and is rich in beneficial compounds. “Almond skin is rich in nutrients like antioxidants and fiber,” Kitchens said.

You can opt for products made from unblanched almonds to get more fiber and beneficial compounds found in almond skins.

Benefits :

• Low-calorie drink
• Vegan, gluten-free and dairy-free milk alternative
• Often enriched with calcium and vitamin D
• May contain added sugar and additives
• Often made from blanched almonds

The almonds are soaked, mixed with water and the remaining pulp is filtered to obtain almond milk. It’s a low-calorie drink that you can add to smoothies, coffee, or oatmeal. A 240 milliliter glass of almond milk contains:

• Calories:45
• Protein: 1.6g
• Carbohydrates: 1.6g
• Fiber: 1.8g
• Fat: 3g

“Almond milk can be an accessible and affordable plant-based milk option for people who are lactose intolerant, vegan, or have dairy allergies,” Moore said. “If using daily, choose unsweetened almond milk varieties fortified with calcium, vitamin D, and vitamin B12 to get the greatest nutritional benefit.”

Almond milk may contain additives and added sugars. You can opt for sugar-free varieties with minimal ingredients. You can prepare it at home and use the leftover pulp as a base for energy balls.

Benefits :

• Popular in gluten-free baking
• Often made from blanched almonds
• May disrupt digestion in larger portions for some people

Almond flour is also high in protein and fiber. It is also higher in fat than regular flour. It is also popular in gluten-free baked goods. This makes it suitable for people with gluten intolerance and celiac disease.

Two tablespoons (15 grams) of almond flour contain:

• Calories: 93
• Protein: 3.9g
• Carbohydrates: 2.4g
• Fiber: 1.4g
• Fat: 7.5g

Commercial almond flour is usually made from blanched almonds for a sweeter taste and finer texture. You can opt for unbalanced almond products or blend raw almonds at home until they are fine enough to use as flour.

Almonds are packed with nutrients like protein, fiber, healthy fats, magnesium, and vitamins.

Raw, toasted, or soaked almonds are all nutritious, so you can choose which ones you prefer and have access to.

Almond products like almond milk, butter, and flour are perfect for people following a vegan, gluten-free, or dairy-free diet.