A new study from the University of Florida has found that improving your diet can be as simple as adding a handful of almonds into the mix.
Researchers wanted to investigate the effect that a small portion of almonds can have on the overall quality of a person’s diet. In order to do this, they collected data from 28 parent-child pairs living in North Central Florida.
The parents were told to eat 42 grams of whole almonds every day during a three week period. Children were encouraged to eat 14 grams of almonds or the equivalent amount of almond butter.
The researchers used a healthy rating index to measure the participants eating habits at the beginning of the intervention and again at the end. They discovered that the average healthy eating index scores for the parents and children in the study had improved.
When they examined the data, the researchers found that the parents and children in the study were replacing salty and processed snacks with almonds.
Lead researcher Alyssa Burns says that it is an important discovery because encouraging healthy eating habits begins in childhood.
“The habits you have when you are younger are carried into adulthood, so if a parent is able to incorporate almonds or different healthy snacks into a child’s diet, it’s more likely that the child will choose those snacks later on in life,” Burns explains.
So, do almonds have more health benefits than other nuts? Nutritionist Virginia Thomas says that almonds are very versatile.
“They are high in protein and Vitamin E, and antioxidants, as well as calcium,” she says.
However, Thomas also says that in her opinion, almonds are not healthier than any other nut.
“Walnuts are a great source of Omega 3, good for heart and brain health, and Brazil nuts are packed with Selenium which is low in the soil here,” she explains.
Thomas notes that the take-home message is to mix it up rather than focus on a single variety of nut.
Of course, any conversation about almonds results in the all important question – should we be activating them?
Thomas says that the process of activation (soaking the nuts in water overnight and then drying them in a low oven) can be beneficial and also give the nut a sweeter taste.
However, she also notes that if you are only going to be eating a handful a day, there isn’t really any need to activate them.
“I wouldn’t waste your time,” she says.
So apart from nibbling on a handful of almonds, how else can you increase your nut intake?
Thomas suggests trying a mixed-nut butter on toast, apple slices or celery, or sprinkling some on top of cereal or salad.
Other options are fresh muesli (Thomas suggests simply dicing an apple, chopping a couple of dried apricots and five or six almonds, add a tbsp of shredded coconut and then mixing through yoghurt), and bliss balls. However, she warns that they can be high in calories and sugar, so it’s best to stop at one.
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