Almonds are the seeds of drupes and are not true tree nuts. The almond is a dense source of nutrients, particularly fat, and this puts many off from consuming them because of the belief that they may cause weight gain. However, almonds have a number of health benefits and in particular may be able to normalise elevated levels of lipids and they are therefore a potential benefit to those with the metabolic syndrome. One of the reasons that almonds may have this ability to normalise elevated levels of blood lipids is the polyphenols they contain. Over 130 different polyphenols have been identified within almonds. This includes 162 mg proanthocyanidins, 82.1 mg hydrolysable tannins, 61.2 mg flavonoids, 5.5 mg phenolic acids and aldehydes, and 0.7 mg isoflavones, stilbenes, and lignans per 100 g almond. The skin of almonds is the richest source of polyphenols and so blanching to remove the skin significantly reduces the polyphenol and therefore antioxidant content of the almond. The polyphenols in almonds are used by the plant to protect the tissues of the seed from lipid peroxidation, and the effects they have in humans and animals, once absorbed, is similar. Reducing lipid peroxidation in cells improves insulin sensitivity and this lowers blood glucose levels and normalises blood lipid levels. Almonds are not associated with weight gain when eaten as part of a healthy diet.
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Bolling, B. W. 2017. Almond polyphenols: Methods of analysis, contribution to food quality, and health promotion. Comprehensive Reviews in Food Science and Food Safety. 16(3): 346-368
