February 1, 2009

You Ask, I Answer: Slivered Almonds

Are slivered almonds as nutritious as whole almonds with the brown skin on them?

-- Gary Wington

(Location withheld)

Slivered almonds offer as much protein, manganese, selenium, fiber, and heart-healthy fat as their skinned counterparts.

However, keep in mind that nutrition goes beyond the basic macro (protein, fat, and carbohydrates) and micronutrients (vitamins and minerals).

Almond skins contain a high amount of flavonoids. Apart from having health benefits of their own, they help maximize the health benefits of the vitamin E present in actual almonds.

This study from the June 2005 issue of the Journal of Nutrition, for instance, found that the flavonoids in almond skins work synergistically with vitamin E in almond "meat" to reduce LDL oxidation (one of the main factors behind the development of atherosclerosis).

Another example of how a whole food is nutritionally superior to a slightly more processed counterpart.


MC said...

I buy the Trader Joe's almond meal because the skin is part of the deal but I wondered if there was a difference, nutrition-wise, with Bob's Red Mill almond meal which is white. Now I now the answer. Thank you!

wife2abadge said...

Any idea how much almond butter you need to eat to get the same benefits in 1 oz of almonds? Oddly, I love almond butter but don't care for whole almonds.