ALMONDS

What are almonds?

Although almonds are commonly referred to as a nut, they are actually teardrop-shaped edible seeds that are the fruit of the almond tree. You can buy them shelled or blanched, which is when shelled almonds have been treated with hot water to remove the brown outer coating, leaving behind a smooth white interior.

Almond Botanical Name

Part of the plum family, the almond tree (Prunus dulcis; Prunus amygdalus) is native to North Africa, West Asia and the Mediterranean.

The English word almond is derived from the French amande, which in turn is a derivative of the old Latin word for almond, amygdalus, literally meaning "tonsil plum." Ancient Romans also referred to almonds as "Greek nuts," since they were first cultivated in Greece. Botanically-speaking, almonds are a fruit. On the tree, the fruit or drupe looks like a small, elongated peach with a hard greenish-gray husk. When mature, the husk splits open to reveal the shell which in turn contains the nutmeat.

An Almond By Any Other Name

You'll find that almonds are referred to by many different names around the world. These might include Jordan almonds, bitter almonds, bajame, amandel, almendra, ametlla, badem, mandle, mandel, pili, manteli, amandes, améndoa, zanmann, mandula, möndlu, badam, mandorla, mandeļu, migdolas, migdałowy, amêndoa, migdală, almendra, mlozi, almon.

While browsing the aisles of the grocery store, you'll find that almonds can take many different forms.

You'll find that sliced, whole, slivered, and blanched almonds are readily available as well as products such as almond butter, almond extract, almond flour, almond milk, almond oil, and almond paste.

Choosing the Best Almonds

When buying almonds, you'll find that they are sold in a few different forms. First, they are offered either in the shell or shelled. If shelled, they can be raw (or natural), roasted or blanched. If they are raw or roasted, the almonds will have their skins; if they are blanched they will be without skins. Raw and blanched almonds are sold in a variety of ways--whole, sliced, slivered or halved, and diced or chopped. The pre-cut almonds are perfect for easily adding to a recipe, ideal for the busy cook. For the freshest flavor, however, you should purchase whole almonds and chop or slice them before each use.

When almonds become old they will turn rancid. Here's how to figure out if your almonds are past their prime: If you have almonds in the shell, shake one of them; if it rattles a lot, chances are it is aging and shrinking. To check for rancidity in a shelled almond, slice the almond in half and look for a solid white texture throughout--if it is yellowish or has a honeycomb pattern, it is spoiled and should be discarded.

There is no harm in eating rancid almonds but they will have an extremely bitter, unpleasant taste.

If you've chosen raw or roasted almonds don't be afraid of the skin. Although the skin can sometimes be bitter, it can also have a pleasant taste and add flavor to the recipe. So try the nut first before removing the outer brown covering.

Storing Almonds

Because of the antioxidants in almonds, these nuts can last a very long time if stored properly. However, due to their high fat content, they are likely to turn rancid if not kept in the appropriate conditions. According to the Almond Board of California, packaged raw almonds can be stored unopened in a cool, dark place for up to two years. Unopened roasted almonds can be stored under the same conditions up to one year. Both will last even longer if refrigerated or placed in the freezer. Avoid keeping in a warm pantry as it will hasten rancidity.

Once packaged almonds are opened, be sure to put them in an airtight container or resealable plastic bag with the air squeezed out and store in a cool, dry, dark place (ideally in the refrigerator) and use within three months. It is important that they are in tightly closed containers to prevent insect infestation as well as odor absorption--almonds can take on food odors if exposed for long periods of time. For maximum shelf-life, keep the almonds away from humid conditions.

Nutritional benefits of almonds

Almonds are a high-fat food, but they are largely a monounsaturated fat which helps to protect the heart by maintaining levels of (good) HDL cholesterol versus (bad) LDL cholesterol. They are a great source of fibre and protein, and contain important nutrients including vitamin E, selenium, zinc, calcium, magnesium and B vitamins, especially folate and biotin (vitamin B7).

What counts as a portion of almonds?

There is currently no clear guidelines from the NHS on consuming nuts, and they don’t count towards one of your five a day due to their high fat content. However, looking at the research studies mentioned below, it would appear that between 20g-50g almonds a day for adults could be beneficial as part of a balanced diet.

Can almonds help with weight loss?

The natural instinct is to assume that almonds aren't beneficial for weight maintenance, as they are high in fat. However, research by the British Journal of Nutrition found that consuming nuts as part of a healthy diet, around 55g a day, is not only beneficial to reducing the risk of heart disease but also has limited risk of weight gain. A study from 2013 also concluded that almonds, when consumed as a snack, help to reduce hunger and do not increase the risk of weight gain.

Can almonds help reduce the risk of heart disease?

Almonds are rich in nutrients that can help protect the heart including unsaturated fatty acids, phytosterols, magnesium, vitamin E, copper and manganese. Two research studies in 2012 and 2014 found that almonds can improve the risk of heart disease, specifically in overweight individuals. Further research has shown that almond consumption helps to reduce LDL cholesterol which helps to reduce the risk of heart disease.

Does eating almonds affect diabetes?

A recent study in India on patients with type 2 diabetes found that including almonds as part of a balanced diet had multiple benefits on both glycemic and cardiovascular risk factors. A further study in China also demonstrated that regular almond consumption resulted in lower levels of fasting insulin and fasting glucose, so it would appear that including almonds as part of a healthy diet is a good thing for those with diabetes. That said, you should always check with your doctor before making any changes to your diet.

Are almonds good for the brain?

Almonds are a good source of nutrients that are important for brain health, including vitamin E, folate and unsaturated fatty acids, as well as l-carnitine which is known for its neuroprotective benefits. More research is required, but recent animal studies have shown that almond consumption may well boost memory function.

Can almonds improve longevity?

A 10-year Dutch study found that consuming half a handful of nuts a day, rather than specifically almonds, was associated with an average 23% lower risk of early death from conditions including neurodegenerative disease or diabetes.

Can almonds improve the gut microbiome?

It would appear that consuming almonds is good for the gut. A 2016 study found that consuming moderate amounts of almonds or almond butter not only improved diet quality in both adults and children, but also altered the composition of the gut microbiome, possibly in part to their high fibre content.

Recipes