6 Healthiest Ways to Eat Almonds

Almonds contain fiber, protein, minerals, and healthy monounsaturated fats. Eating mindful portions of almonds prepared in healthy ways can help you enjoy the benefits of these nuts.

1. Raw

Raw almonds offer a variety of nutrients that matter for better cardiovascular health, immunity, digestion, and overall health:

• Protein: Protein is necessary for the body to perform essential functions. A 30-gram serving of raw almonds has about 6.4 grams of protein.
• Fiber: Almonds contain both soluble and insoluble fiber, with 3.2 grams per serving. Soluble fiber mixes with water and slows digestion, which has been linked to lower risks of heart disease, high cholesterol, and abnormal blood sugar levels. Insoluble fiber helps food and waste pass through the intestinal tract more easily.
• Magnesium: Magnesium helps regulate muscle and nerve function, assists the body in converting protein, manages glucose levels in the body, and facilitates blood pressure regulation. Raw almonds have 77 milligrams, or up to 24% of the recommended daily intake.
• Vitamin E: Vitamin E helps protect your cells from free radical damage and can boost the immune system’s ability to fight off viruses and bacteria. Almonds contain 7.4 mg of vitamin E per serving, or about half of the recommended daily intake.

2. Soaked

Almonds have a tough, hard texture that can make it more difficult for some people to digest them. Soaking has been shown to soften almonds without losing any of the components that make almonds a heart-healthy snack.

There are some recommendations for soaking almonds to help prevent the growth of foodborne pathogens (germs):

• Place almonds in water for up to 8 hours.
• The water temperature should be less than 59 degrees F, or 15 degrees C. Keeping them in the refrigerator may be a good idea.
• Post-soak drying should be at temperatures less than 150 degrees F, or 66 degrees C.

3. Dry-Roasted

Dry roasting almonds can enhance flavor, and it minimally changes the protein, fiber, and magnesium content of almonds. Research indicates that one benefit of roasted almonds is a higher content of antioxidant compounds.

4. Almond Butter

Almond butter contains healthy fats. It also often contains added oils and sugars, so look for almond butters made without added sugar. If you’re allergic to peanut butter, almond butter may be a satisfying alternative.

5. Almond Milk

Almond milk can be a great substitute for dairy cow’s milk for various reasons, such as an allergy or lactose intolerance. Unsweetened almond milk is low in carbohydrates and often a good source of calcium, vitamin D, and vitamin E due to fortification. Check the nutrition label for details.

One study showed that substituting almond milk for dairy cow milk provided significant health benefits, including:

6. Almond Flour

Almond flour is made from ground almonds and is a good option for someone on a low-carb or keto diet or who is allergic or intolerant to gluten. It is generally composed of blanched almonds with the skins removed, which are then ground into a powder.

Almond flour contains lots of vitamin E as well as modest amounts of protein, fiber, and magnesium. Almond flour’s nutritional content makes it another good way to obtain the health benefits of almonds.

How to Incorporate Almonds Into Your Diet

Almonds can be added in a variety of ways, from snacking to cooking and baking:

• Eating 20-23 almonds (raw, roasted, or soaked) daily can help ensure you get meaningful contributions to your daily protein, fiber, magnesium, and vitamin E needs.
• Substitute almond flour for a portion of wheat flour, or seek out recipes adjusted to use 100% almond flour.
• Add chopped almonds to dishes, sweet or savory. It can add a crunch while boosting flavor and nutrients.
• Use it to make a healthier crust for baked chicken fingers.
• Ground almonds are a great thickener for soups or stews.