Bite Into The Power Of Almonds

bowl of almonds

Heart disease is the leading cause of death and disability in people with diabetes. Controlling blood sugar and lowering blood pressure and cholesterol can help reduce your heart disease risk. Almonds have long been recognized for their heart health benefits. That’s because they have a unique nutrient profile that helps reduce risk factors associated with heart disease.

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An ounce of almonds a day can help reduce heart disease risk in people with diabetes. Almonds are a low glycemic index food which helps to control blood sugar.

In fact, research shows that eating almonds for breakfast is a great way to stabilize your blood sugar levels for most of the day. The powerful nutrient package of almonds also includes hunger-fighting protein, filling dietary fiber, “good” fats and important vitamins and minerals such as magnesium and potassium to help lower blood pressure.

Here are 10 ways you can bite into the power of almonds.

1. Toss 2–3 cups of almonds with a beaten egg white before tossing them with spices and roasting—the egg white helps the spices adhere to the almonds. A one ounce serving (23 almonds) will give you 6g protein, 5g carbohydrate and 14g fat.

2. Pair almonds with a piece of fruit for the perfect snack combination to help you power through your day.

3. Add almond butter to your favorite hot breakfast cereal for a burst of flavor and 6g of protein per serving.

4. Make your own almond butter by placing 2 cups of natural or roasted almonds in a food processor and blending for 20–30 minutes, stopping and scraping down the bowl as necessary. It takes a while, but the resulting butter will be smooth and creamy.

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5. Blend almond milk into your smoothie or coffee drink for a creamy, nutty taste with no cholesterol.

6. Make homemade almond milk. Soak 1 cup of almonds uncovered in water for 1–2 days, drain and discard the soaking water, rinse the almonds, and blend them on high with 2 cups of fresh water. Strain well using cheesecloth, and add a little vanilla, sweetener or cinnamon. Store refrigerated for up to 2 days.

7. Try a savory almond butter sandwich with sliced cucumber, tomato, greens and sprouts.

8. Try almond oil in salad dressings; it provides a signature light and nutty flavor.

9. Substitute almond flour for bread crumbs when frying or baking meat, vegetables or other foods.

10. Repurpose the ground almonds left over from the homemade almond milk as a thickening agent in soups and stews.


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Constance Brown-RiggsConstance Brown-Riggs, MSEd, RD, CDE, CDN, is an award winning registered dietitian, certified diabetes educator, and past spokesperson for the Academy of Nutrition and Dietetics. She is the author of The African American Guide To Living Well With Diabetes and Eating Soulfully and Healthfully with Diabetes. Learn more about her work at and follow her on Twitter@eatingsoulfully