Like walnuts and hazelnuts, the almond has a high fat content, which makes it a particularly energetic fruit. However, it is curiously very interesting for the line. I explain why and I come back to the benefits of almonds which offer us micronutrients very different from those of most fresh fruits …
IDENTITY RECORD
Name : Almond
Family: Rosaceae
Scientific name : Prunus amygdalus var dulcis
Almond varieties: California, Sfax, Aï, Jordan, Marcona, Nonpareil, Avola
Caloric value: 550 kcal / 100 g
High season: January – December (calendar)
Producers: California, Iran, Spain, Italy, Turkey, Greece, Algeria, Morocco, France
France: Provence, Pyrénées-Orientales
Storage: to enjoy the benefits of the almond, store the fruit for 3 to 5 days in the refrigerator (in shell) or 5 weeks in a dry place (shelled)
Fruit of the almond tree, the almond is a nut that has a fleshy and dry flesh. It should not be confused Almond and bitter almond (wild form) because the latter is toxic. It is rich in amygdalin, which turns into hydrocyanic acid (cyanide).
There exists a fifty varieties sweet almonds. They are eaten whole, sliced, as a paste and even as a vegetable drink.
Almond, a slimming food, really?
The almond is a carbohydrate-lipid food whose glycemic index is very low (15). It is also one of the oleaginous fruits the least rich in Fatty acids and one of the richest in fiber, mostly soluble fiber.
She first has a very high masticatory index which makes her the ideal food to accompany and therefore well assimilate semi-liquid preparations such as yogurts or cottage cheese but also soft fruits.
In addition, almonds and oilseeds in general are rich in dietary fiber. These are foods that help to regulate appetite and better control food intake. This is good because fibers also have a regulatory role on lipid levels and blood sugar.
Its fats are mainly composed of monounsaturated fatty acids which help lower blood sugar and a little polyunsaturated which are not very storable. But it has been shown that the the bioavailability of these fats was very limited because fatty acids are “encapsulated” in the cell wall of the almond and they are most often resistant to attacks by digestive enzymes.
This dry fruit is therefore a premium slimming food. The benefits of almonds make it an ideal food for a fruit-based meal on the go. Two apples and a small handful of almonds, all chewed in the rules of the art, this can be the modest but sufficient content of a picnic, organized or improvised, if you have neither the time nor the another more gastronomic alternative. On the move, for example.
The benefits of almonds
Almonds are one of the oleaginous fruits and are rich in lipids (over 50%). These mainly consist of monounsaturated (36%) and polyunsaturated (10%) fatty acids including omega 3, called essential, because the body cannot synthesize them.
Almonds are rich in protein (20%), carbohydrates (17%) and fiber (15%), which makes them perfect for a snack.
The almond displays a vitamin profile characteristic of oleaginous fruits: it is rich in vitamin E and vitamins of group B, in particular B2 and B3.
There are 266 mg of calcium in 100 g of almonds. Calcium is the most abundant mineral salt in the body and we need it for good health. They also have interesting contents in potassium, magnesium and phosphorus.
You may be wondering how much you can eat of it on a daily basis? The ideal way to enjoy the benefits of almonds without excess is a handful a day, or about ten units, in addition to a balanced diet rich in fresh fruits and vegetables.
When the almonds are finely ground (almond powder), it is estimated that 60% of the fatty acids are not assimilated. Worse, if they are crushed, it is 85% which is not bioavailable.
Some basic precautions
People with peanut allergies should avoid consuming oilseed nuts such as almonds. In addition, it is necessary to avoid offering them to children before the age of 4-5 years in order to avoid any risk of suffocation.
The nutritional value of almonds also depends on how they are prepared. Better to focus on roasted almonds dry or dried almonds, less rich in fat than roasted almonds in oil. Salted almonds contain almost 70 times more sodium than unsalted almonds. A horror !
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