Unlike roasted and processed almonds, raw almonds have lower sodium and sugar content. Consuming almonds in shell increases their fiber content and contributes to digestive health. Raw almonds are fresh and delicious, and they are part of many diets and healthy lifestyles. However, since almonds can be a food that can cause allergic reactions, it should be discussed with a doctor or dietitian before consuming.
Almond is a very beneficial food for health. It has many benefits thanks to its high protein, healthy fats, vitamins and minerals. Benefits of raw almonds:
Heart health: It is rich in unsaturated fatty acids, magnesium and fiber, which are beneficial for heart health.
It reduces the risk of cancer: Thanks to its antioxidant properties, it can inhibit the growth of cancer cells.
Weight control: Because it is rich in protein and fiber, it gives a feeling of satiety and reduces the feeling of hunger.
Bone health: It is rich in minerals such as calcium, magnesium and phosphorus and is important for bone health.
Skin health: It is rich in vitamin E and is beneficial for skin health.
Regulates blood sugar: It is a low glycemic index food and can regulate blood sugar.
Brain health: It is rich in omega-3 fatty acids and vitamin E, which are important for brain health.
What are raw almond calories?
Raw almonds are a type of nut with high nutritional value and low in calories. 100 grams of raw almonds contain approximately 576 calories. However, almonds contain high levels of fiber, protein, healthy fats, vitamins and minerals. The oils contained in almonds, especially oleic acids, known as monounsaturated fatty acids, are beneficial for heart health.
Almonds contain important minerals such as vitamin E, magnesium, iron, zinc, copper and manganese, as well as B vitamins. The high fiber content of almonds is beneficial for digestive system health and helps balance blood sugar. However, due to the high calories of almonds, its consumption should be limited and should be consumed in a balanced way as part of the diet. Raw almond nutritional values:
- Carbs: 3.7 g
- Protein: 18.72 g
- Fat: 54.1 g
- Fiber: 15.18 g
- Cholesterol: 0
- Sodium: 5mg
- Potassium: 835 mg
- Calcium: 250mg
- Vitamin A: 20 iu
- Vitamin C: 0.8 mg
- Iron: 4.13
How to roast raw almonds?
Two different methods can be preferred for roasting raw almonds. You can easily roast raw almonds in a pan or in the oven, salt them and consume them this way. “How to roast almonds in a pan?” Follow these steps for the question:
- Place the almonds in a non-stick pan and roast them over medium heat, stirring gently.
- After about 3-5 minutes, the color of the almonds will change slightly.
- At this stage, mix the almonds with the help of a wooden spatula.
- After the almonds are roasted, add salt and mix the almonds by shaking the pan.
- Cook over medium heat for about 1-2 minutes.
- The almonds will darken in color and make sure the salt is evenly distributed over the almonds.
- Remove the roasted almonds from the pan and let them cool.
For those who want to roast almonds in the oven, “How to roast almonds in the oven?” The answer to the question is as follows:
- Set your oven to 200 degrees and spread the almonds in a single layer on the baking tray.
- Sprinkle some water on it and then add salt.
- Bake the almonds in the oven at 200 degrees for about 15-20 minutes.
- Every 5 minutes, take your tray out of the oven and shake it gently so that the almonds will bake evenly on all sides.
- After cooking, take it out of the oven and let it cool.
If you roast almonds too much, their taste may become bitter and their nutritional value may decrease, so it is important to pay attention to the roasting time. It is also better to store the almonds in an airtight container after peeling them. If you want to make iced almonds, you can soak the almonds in a sugar water mixture and then bake them. Iced almonds can be served as a sweet snack or you can use them in your salads.
Do raw almonds make you lose weight?
Raw almonds are a healthy food source and are recommended to be included in diets. However, almonds are high in fat and contain high calories. Therefore, almond consumption should be limited in accordance with your diet. Raw almonds have fewer calories and less fat than oil-roasted almonds. The taste of oil-roasted almonds is more intense and delicious, but this process increases the calorie and fat content.
Although almond does not have a weakening effect, it provides a feeling of satiety thanks to the healthy fats, protein and fiber it contains. Therefore, it can help your diet when consumed in appropriate amounts. However, excessive consumption of almonds can cause weight gain.
Can you eat raw almonds on a diet?
Dieters can eat raw almonds. Raw almonds are a food rich in healthy fats, protein, fiber, vitamins and minerals. Healthy fats give a feeling of satiety and help balance blood sugar. Protein and fiber increase the feeling of fullness and support the digestive system. In addition, almonds are a source of many important minerals and vitamins, such as vitamin E, magnesium, phosphorus and manganese.
Portion control is important before eating raw almonds. Almonds are a high-calorie food, and excessive consumption can negatively affect your dietary goals. Consuming about a handful of raw almonds a day can be considered part of a healthy diet. However, replacing almonds in your diet with other healthy foods can also be a good option.
Are raw almonds or roasted almonds healthier?
Making a health choice between raw almonds and roasted almonds can be difficult, as both offer different benefits. Raw almonds contain higher amounts of fiber, vitamin E, folate and magnesium than roasted almonds. These nutrients are beneficial for the body in many areas from digestive health to heart health. But roasted almonds are also a healthy snack. Roasting enhances the taste of almonds and allows nutrients to be absorbed more easily. In addition, the roasting process destroys some of the anti-nutrients in the almonds, thus providing better absorption by the body.
Keeping almonds at high temperature for a long time during roasting may cause loss of nutritional value or damage. Therefore, care should be taken when roasting almonds and excessive heat treatment should be avoided. As a result, when choosing between raw almonds and roasted almonds, it will be more appropriate for the person to choose according to their needs and preferences.
How much raw almonds should be eaten per day?
The daily consumption amount of raw almonds may vary according to the age, gender, weight and health status of the person. However, in general, experts recommend consuming an average of 20-30 grams (about a handful) of raw almonds daily. However, this amount can be increased or decreased according to the person’s eating habits, diet and needs. Especially for people with weight problems, it would be more appropriate to consume it without overdoing it. In addition, since raw almonds are a high-calorie food, consuming too much can cause weight gain. For this reason, it will be useful to consult a dietitian or doctor who is an expert in the amount of daily consumption.