Almonds: the bitter and the sweet                                 

            The almond, one of the oldest cultivated foods, is not a true nut but it is related to the peach family. The wild or bitter form contains a chemical that forms cyanide when it is chewed. Not to worry. All almonds sold in the United States are the sweet variety that has lost the capacity to form cyanide.

            There are slight differences between raw and roasted almonds but they are rather minimal considering that few of us eat more than a handful or two a day. Salted almonds obviously contain more sodium but that doesn’t offset the plentiful health benefits of almonds.

            A generous handful of almonds, about thirty, provides most of the RDA (Recommended Dietary Allowance) of vitamin E but it also contains about 200 calories. Although that represents about one-tenth of the calories of a normal diet it comes with plenty of other benefits. Fiber, protein, iron, magnesium, calcium, zinc and copper are only a few of the important nutrients in almonds.

            Most of the calories in almonds, as in most nuts, come from fats. These are the healthy monounsaturated kind and include omega-3, omega-6 and omega-9 fats that are required for a healthy immune system, strong bones and a well-tuned brain and nervous system. These fats lower cholesterol instead of raising it as saturated fats do.

            Almonds and other nuts are part of the DASH diet that is recommended to lower blood pressure. That includes peanuts, which aren’t nuts either, but legumes. Other components of the DASH diet include fruits, vegetables, whole grains and beans.

            It’s easy to incorporate almonds into the diet. Almond slivers go well with almost any menu item including cereal, salads, stir-fry, yogurt, fish and cookies. A handful of almonds makes a great snack even for someone on a diet. The secret is to limit the size of a “handful” and to eat them slowly. The protein, fiber and fats in almonds are filling and satisfying but it takes several minutes for that satiety to take effect.

            Almond flour contains lots of fiber and it’s a favorite of those who would like to eliminate cereal grains because of gluten sensitivity. Almond milk is a nutritious substitute for dairy products, especially for those individuals that cannot tolerate lactose.

            And we can’t overlook marzipan, a worldwide favorite holiday confection that is almond-based. Too bad it’s so full of calories!