Amazing almonds

Healthy foodies should have a handful of nuts every day, without exception. They are filling, loaded with "good" mononunsaturated fatty acids (MUFA) and taste great, too.

An Australian food blogger posted some useful info this week about why almonds might be the best nut of them all. Here are excerpts from her site, www.foodwatch.com.au.

What's so special about almonds?

• Almonds are rich in monounsaturated fats which are good fats to have in your diet. Almonds boast an impressive 66 per cent of their total fat as monounsaturated fat (pretty high - remember olive oil comes in at 75) along with 23 per cent polyunsaturated and only 7 per cent saturated.
• They load you up with antioxidant vitamin E and an amino acid called arginine, both of which work to keep blood vessels clear of fatty plaques that could otherwise cause blockages. All good news for your heart.
• Almonds are also a surprisingly good source of calcium. A handful has 70mg calcium, as much as in 1/3 cup of ricotta cheese.
• They’re packed with other essential nutrients including B vitamins, minerals (think magnesium, zinc and potassium) and protein.

How to best enjoy almonds: Eat them whole because the skin is an excellent source of antioxidants known as flavonoids (like those found in tea) and fibre. They’re high in fat – about half their weight is fat, like most nuts.So it's best to make your own portion control packages. That ensures you won’t bolt down industrial-strength quantities in one sitting. On the plus side, they have virtually no carbohydrate and are high in fiber. Studies have shown that dieters tend to lose weight – not put it on – by snacking on almonds between meals.