Almonds and Lectins
This topic drives me crazy. Some internet posts are scaring readers with inaccurate, misleading or incomplete information about almonds- no surprise there. This time it’s Lectins. They go so far as to say “recent research suggests” lectins can be quite harmful to our health, but they don’t say what research specifically. Then they frighten you by stating that almond skins are high in Lectin. This is inaccurate.
Do almonds have Lectins: YES, in their skins.
Are almonds high in Lectins: NO, They are relatively low in lectin compared to other foods. Lectins are present in most plant foods but especially high in beans, lentils, peas, soybeans, peanuts, tomatoes, eggplant, dairy products, barley, quinoa, and rice.
The important thing to keep in mind there is no good scientific study on humans regarding Lectins, therefore it is not good practice to spread rumors about Lectin and almonds when there is no solid human research on it. I think they are trying to sell electrons (or something else) by scaring people.
Lectins are proteins found in plants that bind to carbohydrates. They have a protective function in plants, but they don't provide nutritional value to humans. Lectin is in almond skins, so some people get frightened that they should blanch their almonds to protect themselves from Lectins. Unless you have a real diagnosed digestive issue and a doctor provides this direction, don’t blanch them.
Clearly, some people are more sensitive to lectin than others, I seriously doubt a handful of almonds every day is going to be the cause of your demise. Sprouting almonds is a great option for those who want to release the almond’s enzymes (assumes a truly raw almond) and improve digestion. Sprouting involves soaking the almond in water for several hours then eating them in that state or drying them at 100 degrees or less.
To remove the almond skins (blanching, which normally involves heating) would be like throwing the baby out with the bath water. I will say however, there are a few folks who have allergies, not to the almond meat, but the skin. It is possible to remove almond skins without the heating or blanhing process. I have a few customers who remove the skins due to allergies by simply soaking the nut overnight, then with a knife or other tool, peel off the skin. It comes off fairly easily.
I grow and sell organic almonds in California. It is important my customers know exactly how I grow and process their almonds. I have no motivation to create false rumors and nothing to hide. Aside from the conjecture and incomplete research on lectins, there is real scientific research that consistently states that almonds including the skins are very healthy. Go to the Almond Board of California and you can read about the volumes of research that has been done. There are over 100 research studies that have been completed regarding the health benefits of almonds.
Almond skins do have scientifically proven health value including:
- High concentration of antioxidants, particularly flavonoids. These powerful compounds combat oxidative stress and inflammation, protecting your cells from damage and promoting overall health.
- Cardiovascular health- Almond skin antioxidants can help reduce the degradation of cholesterol plaques, which can help prevent cardiovascular disease
- Almond skin antioxidants block free radicals, which can damage DNA and protein. Almond skin antioxidants can interact with vitamins C and E to protect LDL against oxidation.
- Hepatoprotective- Almond skin can help inhibit hepatocyte lipid peroxidation and cytotoxicity
- Almond skins also contain fiber, minerals, and free amino acids
- Almond skins have anti-microbial, anti-viral, neuroprotective, and photoprotective properties
But there is far more to the almond than the skin. A study from King’s College London studied the impact whole almonds and ground almonds have on the composition of gut microbiota, gut microbiota diversity and gut transit time.
Almonds have way-above-average vitamin E content makes them an antioxidant powerhouse. Just one ounce of almonds contains 50% of the Daily Value for vitamin E!
Magnesium is a big almond nutrient with many jobs in the body – regulating nerve and muscle function, keeping blood sugar and blood pressure levels steady, and helping to make protein, energy, bone and DNA in the body. Magnesium is your go-to for immunity and wellness.
The Journal of Bioprocessing & Biotechniques almond study concluded the polyphenols present in almond skins are also active as antimicrobials against a range of food-borne pathogens. Almond polyphenols have been found to be bioaccessible in the upper Gastro Intestinal (GI) tract and potentially available for absorption. Higher release of flavonoids and phenolic acids was observed with natural skins compared with blanched skins. They even conclude almond processing could result in an almond skin product potentially useful as functional ingredient for food and pharmaceutical industry. Furthermore, the polyphenols present in the skin could be used as potential natural antimicrobials in the food preservative market.
A new study published in October in the British Journal of Nutrition found that participants who ate almonds as part of a heart-healthy diet improved certain factors associated with heart disease risk.
Almonds are very popular tree nuts. They are high in healthy monounsaturated fats, fiber, protein, and various important nutrients. Common sense approach, eat everything in moderation.
Here’s another good article by Harvard, https://nutritionsource.hsph.harvard.edu/anti-nutrients/lectins/
What do you think? Please make a comment. Be sure to share this article with your friend who might be interested and who are looking for a top notch orchard to buy real almonds from.
Brian
The Farmer
Almonds may not be cheap, but they are cheaper than the doctor or hospital. Eat well, live well, and support your organic farmer and family farm.
You can buy unpasteurized raw almonds and almond butter directly from the California farmer at Capay Hills Orchard. Order off the website, www.chorganicalmonds.com or by calling or texting 530-507-8222.
What about the high omega 6 and oxalate content of almonds? Most people get way too much omega 6 fat in their diet, and just 1 oz of almonds has a huge load of it. And the oxalate content is also substantial for people worried about kidney stones.
Looking at one nutrient without looking at the complex interplay of the family of nutrients in a natural food is as silly as doctors looking at one organ in the body and not considering its relationship to the rest of the body. A wholistic approach is best. There is always a larger context. Plus, God does not make mistakes. Thank you.