Nutrition in Almonds
Almonds are considered nutritionally dense, providing more than 20% of the recommended daily value (DV) of riboflavin and niacin (both B vitamins), vitamin E, calcium, iron, magnesium, manganese, phosphorus, and zinc. Almonds also provide between 10 and 19% DV of B vitamins thiamine, B6, and folate, along with choline and potassium. Aside from base nutrients, almonds are high in dietary fiber and healthy fats, including those which can possibly lower LDL cholesterol. They also contian other nutrients associated with the ability to lower cholesterol
One Ounce of Almonds (about 23 nuts) has 163 calories, 14 g fat, 6 g carbohydrates, 3.5 g dietary fiber 3.5 g, 1.1 g sugar, and 6g of protein. Sodium is 0 mg for unsalted nuts. You alse get about 7% DV calcium.
Almond milk is made from ground almonds and water, and carries over the same general nutritional profile, One cup of a commercially made almond milk typically has 60 calories, 2.5 g fat, 150 mg sodium, 8g carbohydrates, 1 gram dietary fiber 1, 7 g sugars, 1 g protein, and 200mg calcium.
Uses of Almonds in Smoothies
Almonds are an ideal way to add protein to a smoothie and to make it nutritionally dense. For those on low carb diets or high protein diets, a mix of vegetables, fruit, and almonds can help provide extra protein in the diet. Protein also helps keep you feeing full, so a handfull of almonds in a smoothie will give you more overall satisfaction from it in regard to staying satiated. The protein in almonds, mixed with their good amounts of calcium, potassium, and magnesium make them great as post exercise drinks for recovery from sports or to help build muscle following weight lifting. So overall, they are a wonderful boost to any smoothie.
Almond milk is a good milk replacement for those who are avoiding dairy. It also adds a nice texture and flavor to smoothies when used instead of plain water for the liquid. However, commerical almond milk does tend to add some sodium, sugars, and carbs to the diet. You can control this a bit better by making your own almond milk, and yes, you can do that right in your own Nutribullet (or other blender).
Almond and Almond Milk Recipes
To learn how to make your own almond milk, look here: How to Make Almond Milk
Here is our selection of smoothies that incorporate almonds: Almond Smoothies
And those that use almond milk: Almond Milk Smoothies
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