Nuts in general are one of those filling, heart-healthy snacks that pretty much any professional would recommend having on hand. Of course, like many things, they can quickly veer toward less-than-healthy territory when doused in sugar and other processed ingredients, but many nuts in raw or dry-roasted form are pretty tasty in addition to being healthy. Almonds are no exception; we asked dietitian to break down their benefits and some of the best ways to enjoy them.
Even more good news is that almonds aren't just a versatile and yummy snack. They're also a nutritional powerhouse, as they are rich in vitamin E (a powerful antioxidant associated with eye, skin and brain health), fiber, which is key for good digestion, and magnesium, which is crucial for muscle and nerve function, as well as maintaining energy levels.
"Research has also shown almonds to be protective for our hearts, helpful for blood sugar control, and can enhance weight loss," says Kylene Bogden, RDN, CSSD, and co-founder of FWDfuel.
There are no rules when it comes to consuming almonds - feel free to enjoy them any time of day, Bogden says. So toss them in your lunchtime salad, or pack a Ziploc bag full of them for an afternoon snack.
"Quick pro tip for those who skip breakfast due to a lack of time: A handful or two of almonds makes for an excellent start for the day due to its healthy ratio of protein, fat and fiber," says Bogden.
According to Bogden, one to two servings of about ¼ cup of almonds per day is appropriate. If opting for almond butter, aim for 1-2 tablespoons as a serving, she says.
While almond milk is much lower in calories, it won't provide the same level of nutrients as cow's milk, but it can be a good option if you still want a milk-like liquid to blend in your coffee or eat with your cereal.
"[Almond milk is also] gentle on the gut, and when purchasing unsweetened almond milk, you are receiving a calcium-fortified product with a lower amount of sugar than cow's milk," Bogden says.
Cow's milk can provide health benefits to many people, particularly because it's a great source of calcium and protein for bone and muscle strength. However, many people can't tolerate dairy products due to allergies, lactose intolerance, and other issues.
"For many individuals, almond milk is a less inflammatory alternative to cow's milk," says Bogden. "If you notice gastrointestinal issues, gas, skin flares or excess mucus production, phlegm in your throat, etc. after drinking cow's milk, it may be worth looking into a non-dairy alternative."
When it comes to finding a non-dairy alternative to cow's milk, there's no cut-and-dry answer as to what's the best option, says Bogden.
"The best non-dairy milk choice will be different for each individual," she says. "For example, if I am looking to increase my Omega 3 intake, I may choose flax milk, and if I am looking to boost my protein through plants, I may choose organic soy milk."
Unsurprisingly, incorporating unsweetened almond butter into your diet is a great way to reap the health benefits of almonds. It's low on the glycemic index with a great ratio of protein to fat, making it great for blood sugar control, says Bogden.
"[Almond butter is also high in vitamin E, making it] great for immune health," she adds. "[It also provides a great balance of poly and monounsaturated fats, [which are] great for heart health."
Almond butter has a slightly better nutrient profile than peanut butter, says Bogden. For example, peanut butter is known to have slightly higher protein levels than almond butter. Almond butter is often a healthier choice, though, as many peanut butters on the market are highly sweetened.
"However, at the end of the day, it's always best to rotate nut butters in order to experience a variety of nutrient profiles," says Bogden. "If this week is almond butter and next week is peanut butter, try cashew butter down the line."