The National Office of the Arthritis Foundation reports:
“According to Moore, almonds are a smart choice for weight management since they contain more fiber than most other nuts. “You’ll feel fuller for longer, and the healthy fats have some advantages for lowering cholesterol. They are also a good source of vitamin E, an antioxidant “she claims. According to research, eating a diet high in almonds can reduce CRP and other inflammatory indicators.”
Tips: Mix slivered almonds into rice and vegetable dishes to add crunch and subtle flavor. Try mixing almonds with apples and fresh cherries for a nice complementing taste, she advises. Almonds also make a great snack.
Almonds Reduce Inflammation – Study from the University of Toronto
According to the Almond Board of California, a recent study from the University of Toronto (Ontario) reveals that eating a balanced diet that includes almonds can lower inflammation to a degree similar to that of first-generation statin medication.
According to the study, which was written up in the European Journal of Clinical Nutrition, both blood vessel inflammation and cholesterol levels are associated with an increased risk of heart disease. Additionally, consuming almonds as part of a balanced diet successfully reduces C-reactive protein levels, a crucial indicator of inflammation.
In this study, 34 individuals followed a dietary plan, called the Portfolio Eating Plan, which included a daily consumption of almonds. Those who followed the dietary plan lowered their C-reactive protein levels 24% from the baseline, which is similar to the reduction achieved by taking a first-generation statin drug (16%) – without the side effects of taking the pills.
“Inflammation is likely to receive increasing attention as a marker of heart disease risk,” said Cyril Kendall, PhD, University of Toronto and study author. “To date, no other food research has demonstrated a reduction in inflammation such as this. Now we know that a food strategy can be used to not only reduce cholesterol as much as a statin but also inflammation.” This article was prepared by Angiogenesis Weekly editors from staff and other reports. Copyright 2005, Angiogenesis Weekly via NewsRx.com.
Our Suggestions:
Although we do not strongly advocate sticking to a low-purine diet, it is important to remember that many nuts and seeds are quite low in purines. It’s crucial to realize that adding heat and oil-based compounds to raw nuts can significantly alter this reality.
As with any cuisine, whether it be healthy or not, moderation and balance are still crucial.
Tips:
- Buy nuts and seeds whole, not sliced or chopped
- Buy them raw. Avoid roasted or heated in any way.
- Buy them as fresh as possible, preferably a store with a high volume turnover in stock.
- Store them in airtight containers inside of the fridge.
- If you consume almond milk, make it yourself. It is easy and you avoid store bought, unhealthy addtions.
Homemade Almond Milk
- 1 cup of raw almonds, soaked for 12 hours
- 3 cups of filtered water
- Pinch of Himalayan Salt
Almonds should be placed in a glass, ceramic, or large glass container and covered with filtered water to soak. One teaspoon of Himalayan pink salt and a little amount of fresh lemon juice or apple cider vinegar should be added. The container should then be covered with a permeable kitchen towel and let to soak for 12 hours at room temperature. (Read this article for more information about soaking.)
Drain the soaking liquid, then throw it away (do not use this to make the milk). Rinse the almonds multiple times to get rid of the enzyme inhibitors and anti-nutrients. Almonds that have been rinsed, water, and salt should all be added to a blender, and the blender should be set to high for 30 to 60 seconds to completely smash the nuts. Utilize full milk to get the most nutrition. For use in recipes, you can also filter the milk to make it smoother and more commercial-style.
To strain, cover the opening of a glass bowl, jar, or jug with a nut milk bag or a piece of sheer nylon hosiery that is knee-high. Pour the milk into the bag, close it with a twist, then squeeze it slightly to let the liquid through. Set aside the almond pulp. This can be dehydrated and used to make crusts or smoothies. or prepare this quick, simple body cleanser.
Pour the strained milk back into your blender after cleaning the container. Once more blast till the mixture is smooth and creamy, then add the vanilla, sweetener, and any flavorings. Milk should be kept in the refrigerator in a closed container. In a very cold fridge, activated almond milk (produced from soaked almonds) will last for two to three days. The shelf life of unsoaked almond milk is roughly five days.
