Go nuts with tasty high-fat almonds

    Although we refer to an almond as a nut, it is technically the seed of the fruit of the almond tree. The walnut is also a seed. Seeds in general are packed with nutrients that are necessary to begin the plant life cycle. Edible seeds are so beneficial to our health.
    How can almonds be a high-fat food and still be good for you? Almonds are high in monounsaturated fats, which have been associated with reduced risk of heart disease.  That is the same type of health-promoting fats found in olive oil. Several studies estimated that substituting nuts for carbohydrates and/or saturated fats (primarily found in meat and dairy products) resulted in an impressive reduction in heart disease risk. The antioxidant action of vitamin E and the cholesterol-lowering effects of almonds contribute to the risk reduction.
    Just a quarter-cup of almonds contains a significant amount of magnesium and potassium. Magnesium lessens resistance on the veins and arteries and improves the flow of blood, oxygen and nutrients throughout the body. Potassium is an important electrolyte involved in nerve transmission and the contraction of all muscles. We can't forget that our heart is a muscle and potassium is essential for maintaining normal blood pressure and heart function. Almonds are a good choice in protecting against high blood pressure and atherosclerosis. Studies show that eating almonds along with a high glycemic index food lessens the rise in blood sugar after eating. That is great news for diabetics.
    Almonds are available in many forms. Eating the whole almond with the skin has been shown to provide the most heart healthy benefits due to the many potent antioxidant flavonoids identified in the almond skin. Almond butter, a spread similar to peanut butter, is popular with peanut allergy sufferers and for its less salty taste.
    To keep your blood sugar under control, spread a little almond butter on your toast or on a stalk of celery.  Almond milk is a good milk substitute for lactose intolerant people and vegans. During these warm days, I prepare smoothies using almond milk. Add a handful of lightly roasted almonds to your salad or use chopped almonds as a topping for pasta or vegetables. Almond flour, low in sugars and high in dietary fiber, is desirable for use in cake and bread recipes for people on carbohydrate-restricted diets.
    Almonds are concentrated in protein and a quarter-cup contains about 7.5 grams - more protein than a typical egg (about 5.5 grams).  Many people avoid nuts for fear of weight gain, but a study published in the journal “Obesity” shows people who ate nuts at least twice a week were much less likely to gain weight than those who almost never ate nuts.
    Individuals with existing and untreated kidney or gallbladder problems should consult with their health care practitioner before consuming almonds due to the oxalate content.    
    With the rich source of protein, fiber, omega-3 and -6 fatty acids, vitamin E, magnesium, calcium and zinc, almonds are considered to be the healthiest and most nutritious nut.
    Almonds are also difficult to digest because of an enzyme inhibiting substance in their brown coating. The enzyme inhibitor keeps the almond more intact until it is ready to sprout into a tree. The inability of the nut to release its enzyme interferes with the human digestive process, but soaking the almonds eliminates the problem. Soaking also makes the nut softer and easier to chew. Soak the almonds in cool water and drain the water after 20 to 40 minutes. Add fresh water to cover all the almonds, cover the bowl with a cloth towel and soak at room temperature for another 8 to 12 hours. In the morning, you can drain the water and eat them. Any leftovers should be dried on a paper towel and then refrigerated.

    Diane Stacy is a nutrition educator and coach. She can be reached at (401) 949-2917 or dchoices@verizon.net.  Her Web site is www.choicesandprevention.com.