They are small, available, and found in almost every home, but quite a few myths surround almonds. Are they really a good source of protein? Do they have to be eaten only raw? And what about the skin? Does it really contain toxic substances? Let’s set the record straight.
Almonds are perceived by many as just a serving of fat, but this is only a partial view. On one hand, they are indeed very rich in fat: More than 60% of the calories come from fats, most of them unsaturated fats that are considered heart-healthy. But on the other hand, they are also a respectable source of protein: A serving of about 20 grams of almonds (about 15 units) provides about 4 grams of protein.
It may not sound like much, but if you combine almonds throughout the day, for example 2–3 small snacks, you can easily reach 8–12 grams of accumulated protein, and that is already a significant amount that should not be ignored, especially in a plant-based diet.
Why are almonds so filling?
One of the prominent advantages of almonds is the feeling of satiety they provide. The combination of quality fat, protein, and dietary fiber leads to slower digestion and a prolonged feeling of fullness. In addition, their glycemic index is very low, meaning they hardly raise blood sugar and insulin levels. Therefore, they are very suitable both for diabetics and for those trying to reduce sweet snacking during the day.
Are almonds toxic?
One of the most common myths is that there is a toxic substance in the almond skin, and therefore they should be soaked or peeled before eating. In practice, the almonds we buy for home consumption are a variety of “sweet almonds,” which are completely different from bitter almonds that are not intended for eating.
The bitter variety almost never reaches the consumer market, so there is no need for concern. Moreover, the skin of the almonds contains an important part of the dietary fiber and minerals, and therefore peeling the almonds may reduce their nutritional value.
There is no need to soak and no need to peel – you can eat them as they are.
Roasted or raw almonds: Which is better?
Another topic that confuses many is the difference between raw almonds and roasted almonds. Many believe that roasted ones are less healthy, but in practice the differences are not as significant as commonly thought.
The number of calories in roasted almonds and raw almonds is almost identical, and minerals such as magnesium and iron are not significantly damaged in the roasting process. Vitamin E is also preserved at a relatively high level.
Regarding salt, it is true that roasted almonds sometimes contain added sodium, but in a relatively moderate amount. In fact, in 20 grams of roasted almonds, the amount of sodium is similar to what is found in about two slices of bread, so it is not an unusual amount.
Therefore, those who prefer raw almonds can continue to choose them, but those who like roasted almonds do not need to fear them either. The health difference is much smaller than commonly thought.
Beyond that, almonds have significant health benefits, especially when it comes to heart health. Studies indicate that regular consumption of almonds and nuts is associated with a reduced risk of heart disease. The combination of unsaturated fats, antioxidants, and dietary fiber contributes to improving the blood lipid profile and reducing inflammatory processes in the body.
In addition, almonds are rich in calcium, magnesium, and vitamin E, an important antioxidant also associated with maintaining the skin.
So why are they still treated as fat in a diet?
It is important to remember that despite their health benefits, almonds are a calorie-dense food. It is very easy to consume a large quantity without noticing, and therefore within a weight loss process they are usually treated as a fat serving. Not because they do not contain protein or other important components, but to maintain proper caloric balance. Simply because it is very easy to snack without noticing and reach a high quantity.
In conclusion, almonds are one of the healthiest snacks there is:
Contribute protein
Rich in minerals and antioxidants
Provide long-lasting satiety
Do not raise blood sugar
And most importantly there is no need to complicate things: You do not have to peel, you do not have to soak, and you do not have to give up roasted almonds