The healthiest ways to eat almonds, according to nutritionists

Almonds are full of protein, fiber, healthy fats, magnesium and vitamin E. You can enjoy them in many forms, raw, roasted, soaked, or as almond milk, butter or flour. Each is delicious, but preparation methods can change their nutritional value for better or worse.

Nutritionists reveal ways to make almonds more nutritious, ranked from healthiest to least healthy.

Pros:

• No added sodium
• Fewer calories

Raw almonds are unprocessed and full of nutrients such as protein, fiber, magnesium and vitamin E. They also contain very little sodium.

Raw almonds provide fewer calories than roasted almonds. Crushing or roasting breaks down the plant’s cell walls, releasing the oil. This makes it easier for your body to absorb the fats in almonds.

Pros:

• Softer and easier to chew
• Soaking almonds does not appear to change their nutrients or make them easier to digest

Some people believe that soaking almonds makes them healthier. This idea comes from the fact that soaking legumes like beans can help the body absorb more nutrients and make them easier to digest. But when it comes to almonds, soaking them doesn’t seem to make much of a difference.

“Research is mixed on whether soaking almonds provides nutritional or digestive benefits.” Marissa MooreMBA, RDN, LD, registered dietitian and author on culinary media and nutrition, said health. “Soaking them changes their texture and taste and makes them easier to chew, which some people may prefer.”

You can soften almonds by soaking them in water for 12 to 24 hours.

Pros:

• Higher content of antioxidants
• Crunchy and delicious
• They can be high in salt and added sugar

Many people prefer roasted almonds because they are more flavorful and crunchy.

The nutritional profiles of raw almonds and dry roasted almonds are similar. However, roasted almonds contain more antioxidant compounds than raw almonds. Antioxidants help protect your cells from damage caused by pollution, sunlight, smoking, inflammation, and the energy your body uses.

However, roasted almonds can contain high amounts of sodium or added sugars.

“I recommend choosing dry roasted almonds without added oils or salt. In general, [raw and roasted almonds] They are great options if you are looking for a snack rich in healthy fats, protein and fiber. Ashley Kitchenssaid MPH, RD, LDN, a registered plant-based dietitian health.

Pros:

• A good source of energy, protein and healthy fats
• Convenient snack option
• May contain added sugar and added oil
• It is often made from blanched almonds

Almond butter is a great source of plant-based protein and healthy fats. A 2-tablespoon (32-gram) serving of almond butter contains:

• Calories: 196
• protein: 6.7 grams (g)
• Carbohydrates: 6 g
• Fiber: 3.3
• fat: 17.7 grams

“Eating almond butter contains the same healthy fats and protein as whole almonds, just in a creamy form,” Kitchens said. If you don’t like eating crunchy foods like almonds or have trouble chewing, almond butter may be a great option. She added: “You can spread almond butter on toast, put it on top of oatmeal, or eat it alongside a piece of fruit such as an apple or banana.”

Commercial almond butter is often made from blanched almonds, which results in a smoother, sweeter butter. Almond skins contain about 52% fiber and are rich in beneficial compounds. “Almond skins are rich in nutrients such as antioxidants and fiber,” Kitchens said.

You can choose products made with unpeeled almonds to get more of the fiber and beneficial compounds found in almond skins.

Pros:

• Low calorie drink
• Vegan, gluten-free and dairy-free milk alternative
• It is often fortified with calcium and vitamin D
• May contain added sugar and additives
• It is often made from blanched almonds

The almonds are soaked and mixed with water, and the remaining pulp is filtered to make almond milk. It is a low-calorie drink that you can add to smoothies, coffee, or oatmeal. A 240 ml cup of almond milk contains:

• Calories: 45
• protein: 1.6 grams
• Carbohydrates: 1.6 grams
• Fiber: 1.8 grams
• fat: 3 grams

“Almond milk can be an accessible and affordable plant-based option for people who are lactose intolerant, vegan, or dairy allergic,” Moore said. “If you use it daily, choose unsweetened almond milk varieties fortified with calcium, vitamin D, and vitamin B12 for maximum nutritional benefit.”

Almond milk can contain additives and added sugars. You can choose sugar-free varieties with minimal ingredients. You can make it at home and use the remaining pulp as a base for energy balls.

Pros:

• It is very popular in gluten-free baking
• It is often made from blanched almonds
• Larger servings can upset digestion for some people

Almond flour is also rich in protein and fibre. It also contains a higher percentage of fat than regular flour. It is also popular in gluten-free baking. This makes it suitable for people with gluten intolerance and celiac disease.

Two tablespoons (15 grams) of almond flour contain:

• Calories:93
• protein: 3.9 grams
• Carbohydrates: 2.4 grams
• Fiber: 1.4 grams
• fat: 7.5 grams

Commercial almond flour is usually made from blanched almonds for a sweeter taste and smooth texture. You can choose products made with unbalanced almonds or blend raw almonds at home until they are fine enough to use as flour.

Almonds are full of nutrients such as protein, fiber, healthy fats, magnesium, and vitamins.

Raw, roasted or soaked almonds are all nutritious, so you can pick and get your favorite.

Almond products like almond milk, butter, and flour are great for people on a vegan, gluten-free, or dairy-free diet.