2024-01-03 20:07:43
Origin of the almond
The almond comes from the fruit of the almond tree Prunus amygdalus. This tree from the Rosaceae family produces white flowers which give rise to a stone fruit (a drupe). The fruit dries and opens to release the pit which contains the almond.
Where do almonds come from?
It is believed that the almond, like the hazelnut (Corylus avellana) are native to Asia Minor, from where they spread throughout the Mediterranean basin. In Egypt, the almond is among the gifts given to the Pharaoh, it was also very appreciated in ancient Greece and ancient Rome. From the Middle Ages, there was a significant trade in this fruit throughout Europe, and it was in the 16th century that the first plantations developed in the south of France.
The consumption of almonds has increased exponentially around the world, 700% since the 2000s. In France, 30,000 tonnes of almonds are consumed each year while only 1000 tonnes are produced. The United States is the main almond producing country in the world, but California is suffering from drought and can no longer meet this demand (1).
Nutritional properties of almonds
Is it good to eat almonds every day? Can you eat almonds as much as you want?
LaNutrition.fr recommends 1 to 2 servings per day of nuts and oilseeds, that is to say 20 to 40 g of almonds per day. In fact, their nutritional density makes them very good snacks.
quality with a significant price/benefit ratio compared to other fruits and oilseeds.
To go further, read: The best way to eat
Nutritional composition: almond vs oilseeds
Among all nuts, the almond is one of the most interesting from a nutritional point of view. In fact, it wins several prizes compared to its sisters (see table).
For 100g
Protein (g) Lipid (g) SFA (g) MUFA (g) ω-6 (g) ω-3 (g) Fiber (g) Mg (mg) K (mg) Ca (mg) Fe (mg) Zn ( mg) Se (µg) Vit E (mg) ORAC Almond 25.4 53.4 4.04 32.4 12.4 0 12.6 232 668 248 3 3.3 2.5 14.6 4454 Peanut 29.6 49.6 9.44 20.2 15.1 0 6.2 70.6 542 49.4 0 <2.9 4.7 1.17 3166 Cashew nuts 19.8 49.1 9.5 25.7 8.81 0 4.4 247 580 41.8 5.03 5.4 11.7 0.8 1948 Walnuts 14.7 63.8 5.73 11.8 38.3 8.09 5.7 126 525 67.8 2.6 2.51 4.9 3.54 13541
Composition of almonds per 100 g.
SFA: saturated fatty acids. MUFA: monounsaturated fatty acids. The ORAC index indicates the antioxidant potential and therefore the capacity to neutralize free radicals. Source : The best way to eatThierry Souccar and Angélique Houlbert.
- The proteins : with more than 6 g of protein per serving, almonds are one of the oilseeds that can claim to replace part of the proteins of animal origin consumed every day. After peanuts, they are the most important source of vegetable proteins among oilseeds.
- Dietary fiber : unblanched almonds contain a large proportion of dietary fiber (12.6 g/100 g or 3.2 g per serving of 20 almonds). They therefore facilitate intestinal transit.
- Le potassium (K): they are also champions in their category in terms of potassium content.
- Take calcium (Ca): unbleached, they provide per 100 g, 248 mg of calcium (i.e. 62 mg per portion) which is more than natural yogurt and as much as Camembert without salt.
- Magnesium (Mg): following Brazil nuts and cashews, almonds contain 60 mg of magnesium for a 25 g serving, or 10% more than dark chocolate with 70% cocoa.
- Vitamin E (especially alpha-tocopherol): with 14.6 mg per 100 g, or more than a third of the recommended nutritional intake per 25 g portion (20 almonds).
- Most low in saturated fatty acids (AGS), since they only provide 4 g per 100 g.
Of course, as part of a varied diet, the consumption of various oilseeds is recommended: walnuts for their omega-3 content, Brazil nuts for their selenium (Se) content, cashew nuts for its iron (Fe) and zinc (Zn) content…
Virtues of the almond
What are the benefits of almonds?
In 2015 studyDutch researchers have shown that the consumption of nuts is associated with better longevity: people who consume around 10 grams of nuts and/or peanuts per day have a reduced risk of mortality compared to those who do not. do not consume it (2).
Almond: good for cardiovascular health, figure and morale
Improved insulin sensitivity, lower blood pressure, reduced oxidative stress… Numerous studies attest to the benefits of almond consumption on cardiometabolic health by reducing the risks of cardiovascular disease and type 2 diabetes.
Their high nutritional density and their richness in fiber make them an ideal food to consume during a diet because they induce a feeling of satiety, helping to limit weight gain, and they support the microbiota by promoting the diversity of flora. According to a study published in the October 2013 issue ofEuropean Journal of Clinical Nutrition, despite their 190 calories per serving, consuming almonds as a snack reduces appetite, while improving intake of monounsaturated fatty acids and alpha-tocopherol (vitamin E). Participants did not eat more when they consumed almonds as a snack or during main meals (3).
Effect of diets enriched with nuts compared to control diets on variations in body mass and fat mass (top), BMI (BMI), waist circumference (WC), with almonds (in green), walnuts (pink) or pistachios (blue).
According to Dreher, Nutrients 2021.
Eating almonds provides a good supply of magnesium. Studies have also shown an improvement in heart rate, which is important for combating stress. Excellent for the brain, almonds help fight cognitive decline (4, 5).
Overall, people who regularly eat almonds are also more likely to eat a healthier diet, which also helps reduce cardiovascular risk, as suggested by a study in the journal European Journal of Nutrition (6).
In the kitchen
The whole almond
Eating almonds requires good preparation to get the maximum benefit from their nutritional benefits. Like grains and legumes, oilseeds contain antinutrients, including the enzyme inhibitor phytic acid. Among cereals, legumes and nuts and seeds, almonds are the ones that can contain the most.
These compounds protect the seed until it finds a good place to germinate. However, they make it indigestible and limit the absorption of certain micronutrients. The solution ? Soak and germinate them for regarding 12 hours to make them more digestible.
>> Find out how to cook legumes
Toasted versions are a little less interesting in that they can provide compounds called advanced glycation end products (AGEs), which are directly responsible for aging. Savory versions should be avoided.
Almond butter or puree
Less caloric than butter and with a more balanced lipid profile, it can be beneficial to alternate between butter and almond puree as part of a varied diet. Compared to
margarine, almond puree is more interesting given its protein content despite a better lipid profile. Almond puree remains preferable because it is less processed.
Almond puree* Butter** Margarine**
Calories
614
753
726
Protein in g
21
0,7
0,39
Carbohydrates in g
8,5
0,9
0,3
Lipids in g
55.5 82.9 80.4 of which saturated fatty acids 4.15 55.4 25.1 of which monounsaturated fatty acids 32.4 19.3 26.8 of which polyunsaturated fatty acids 13.6 1.82 24.9
Nutritional composition per 100 g. Sources : *USDA/**Ciqual
Sweet almond oil
Very often used in cosmetics, sweet almond oil also works wonders in cooking. It will be necessary to choose it virgin and first cold pressed. Avoid heating it given
its polyunsaturated fatty acid content and preferably use it for seasoning foods.
Almond milk
Easy to make, almond milk can replace cow’s milk in preparations given the fairly similar lipid content of these two foods. The almond pulp from the preparation of almond milk, okara, is used to prepare vegetable faux-mage.
>> Find out how to make your own almond milk
Almond powder and flour
Gluten-free and low in carbohydrates, almond powder is very popular in baking, but it is also frequently used in other preparations (savory cake, pancakes, etc.), because it allows
to replace part of the quantity of flour and lower the glycemic index of the recipe.
Discover other recipes:
frequently asked Questions
What are the differences between almond, sweet almond, bitter almond, green almond?
Almond refers to the nut produced by the almond tree. The sweet almond is an edible almond, but the bitter almond, of wild origin, contains bitter substances (hydrocyanic acid), which are potentially harmful. Recipes use small amounts of bitter almond, but in large doses they are toxic. Fresh, almonds are rather green.
What is the name of the tree that produces almonds?
It’s the almond tree Sweet plum or Prunus amygdalus.
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