Do Calories in Almonds Outweigh the Health Benefits of Almonds? | Almonds Nutrition Facts

Even though nuts are known to provide a variety of protective benefits from a cardio health perspective, a lot of people avoid them when dieting, fearing almonds will keep them from losing weight. However, the health benefits of eating almonds (and the benefits of nuts in general) reveal they actually aid weight loss!

Almonds nutrition facts: Almonds contain high amounts of heart healthy monounsaturated fat and vitamin E and reduce LDL cholesterol levels, as well as the risk for heart disease. LDL cholesterol has commonly been linked to heart disease and atherosclerosis.

Recommended read: The Truth about Cholesterol

Additionally, a quarter cup of almonds also contains 99 mg of magnesium and 257 mg of potassium. Magnesium improves blood flow, as well as the circulation of nutrients and oxygen throughout the body. Potassium is essential in promoting normal blood pressure and heart function. Almonds also can protect against Diabetes and Cardiovascular disease by reducing dangerous spikes in blood sugar levels after meal consumption. To lower the risk of heart disease, a handful of almonds at least four times a week is recommended.

 

With all these health benefits, the calories in almonds - raw or roasted do not outweigh the health benefits of almonds.

A diet low in calories and high in monounsaturated fat can promote weight loss more effectively than a comparable diet high in complex carbohydrates, even if the amount of total calories consumed is identical! In a study published in the International Journal of Obesity and Related Metabolic Disorders those on an almond-enriched diet had greater reduction in weight, body fat, and systolic blood pressure. Those eating almonds also experienced a 62% greater reduction in their weight/BMI (body mass index), 50% greater reduction in waist circumference, and 56% greater reduction in body fat compared to those on the low calorie high carbohydrate diet!

Another study published in the British Journal of Nutrition showed that despite the high calories in almonds, they actually promote eating healthier. While eating almonds in their diets, study participants' intake of health-promoting monounsaturated fatty acids, polyunsaturated fatty acids, fiber, vegetable protein, vitamin E, copper and magnesium significantly increased. At the same time, their intake of trans-fatty acids, animal protein, sodium, cholesterol and sugars significantly decreased.

"What is the single greatest obstacle to sticking to a healthy diet?"
This question was actually subject to a large scale survey conducted earlier this year. Roughly 3 Million people who responded to the question and the results are as follows:

• 53% said their cravings for sweets forced them off track


• 38% said their cravings for salty foods was their downfall


• The remaining 9% said things like boredom held them back from reaching their goals

Quite astoundingly a whopping 91% were being held back by cravings!

Are your cravings holding you back from achieving a healthy and nutritiously sound lifestyle? If so, then I'm going to share a secret that will help you beat your cravings once and for all.

If you want to beat your cravings then you need to do 2 simple things:

1. Get disturbed about what those foods (ie. sugar) are doing to your body, and

2. Develop daily better dietary habits to overcome those cravings

That's it.

Sounds too easy, I know. But it can be if you follow the right plan and have on-going support. We don't change unless we get really disturbed about something or until there is enough pain to change. And by learning (truly understanding) the impact of sugar (and other bad foods) on your body, I guarantee you'll get disturbed enough to make a change.

For instance, did you know that 30% of sugar is metabolized as fat, that sugar and alcohol have almost the exact same effects in your body, and that sugar literally corrodes your arteries?

If you want straight-forward answers to your biggest health and nutrition concerns and if you're serious about improving your health by improving what you eat check out ==> Super Nutrition Academy

Add Almonds to your recipes

• Spread almond butter on toast or down the center of a stalk of celery


• Add some roasted almonds to a salad


• Finely chopped almonds can be used as a topping for pasta or steamed vegetables
.

• Why not add some chopped almonds to plain yogurt


• Spread some Almond butter on an apple for a healthy snack

To prepare chopped almonds, you can grind them by hand or use a food processor. If you want to remove the skin (even though almonds are healthier with their skin) just blanch the nuts for a few minutes, then rinse them. The skin should come right off by pinching the almonds.

If you want to prepare roasted almonds, place almonds on a cookie sheet and roast them for ca. 20 minutes in a 165 degree (Fahrenheit) oven.

Ingredients

1 lb chicken breast, skinless
1 cup vegetable oil, plus extra to fry almonds
5 slices fresh ginger root
1/2 cup diced bamboo shoots
1 green pepper, chopped
3 green onions, chopped
1/3 cup slivered almonds

Marinade

1/4 tsp salt
1/8 tsp white pepper
1 tbsp soy sauce
1/2 tsp cornstarch
1 egg white
Seasoning Sauce
1 tbsp rice vinegar
2 tbsp soy sauce
1 tbsp dry sherry
1/2 tsp salt
1 tsp cornstarch
1 tsp sugar

Directions

• In a frying pan, heat some vegetable oil and fry the almonds until crispy.
• Remove the almonds to drain on a paper towel.


• Cut the chicken into 1 inch chunks.


• In a bowl combine and whisk all ingredients for the marinade and add the chicken. Stir to coat evenly and let marinade for ½ hour.


• In a wok heat 1 cup of vegetable oil. Add the chicken and stir fry until golden brown. Remove the chicken top drain.


• Add ginger, pepper, bamboo and onion to wok and stir fry until crisp and tender, about 1 minute.


• In small bowl add and whisk the ingredients for the seasoning sauce.


• Remove any oil from wok and add sauce. Bring sauce to a boil, add the chicken and stir fry until chicken is well coated, then add the almonds. Stir fry a few more moments, then serve the almond chicken over rice.
  

Ingredients

2 cups of blanched almonds, skin removed

Directions

Roast almonds in 170 degree oven for 20 minutes or until golden.
Process the roasted almonds in a food processor until butter forms.

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