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healthy eating: almonds, the favourite super food with a poisonous cousin

eating sweet almonds is linked to a lower risk of developing obesity, coronary heart disease and cardiovascular disease. bitter almonds, however, contain glycoside amygdalin — which is poisonous to humans.

by chris arnold
published jul 11, 2022
read time 3 minute read
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read time 3 minute read
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healthy eating: almonds, the super food with a poisonous cousin
almonds are a great source of vitamin b7. getty
almonds are among the more popular choice for tree nuts, being the second most eaten nut in the world (a distant second to the peanut,) according to world atlas. known for their versatility, almonds work both as a late-afternoon snack to keep you full until dinner and a topping on ice cream for dessert. they have also gained popularity over the last decade in the form of both a butter and a beverage.

where do almonds grow?

almonds originated in the mediterranean, according to the harvard school of public health. the trees that would bear the nuts were wild, and later cultivated around 3000 bc. 
canada has no commercial level almond production and must import almonds, usually from california, the only state in the u.s that produces almonds commercially. in fact, the sunny state produced approximately 2.25 billion pounds of almonds in 2020, worth us$5.5 billion.
the u.s. now grows the majority of the world’s almonds, with spain, iran, morocco, and syria rounding out the top five almond producers in the world. 

almonds can help with weight loss

despite being relatively high in calories, almonds (and other nuts) have been found to actually carry with a lower risk of obesity. researchers say the weight loss effect could be related to the amount of fat and fibre in the nuts, which helps with staying full longer. eating tree nuts, including almonds, has also been linked to a lower risk of coronary heart disease and cardiovascular disease.

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almonds are also high in vitamin b7, or biotin, which plays a role in breaking down fats, carbs, and proteins in food. and while people tend to think of biotin as a supplement for hair loss — and although a lack of b7 can increase thinning — there is inconclusive evidence that adding more to one’s diet will have any impact. 

some kinds of almonds can kill you

there are generally two types of almonds. the ones you typically find at the grocery store are known as sweet almonds — these are safe to eat, according to healthline. however, bitter almonds — mostly found in the wild and not generally found for sale to consumers — contain glycoside amygdalin, a toxin that, when eaten, breaks down into hydrogen cyanide, which can lead to death in extreme cases.

do almonds have a season?

in california, the largest producer of almonds in the world, harvesting time varies by location, according to the university of california division of agriculture and natural resources, and is marked by when the outer shell of the almond, called the hull (which is inedible) has split open. typically, harvest time lasts from early august to late september, depending on the area. 
although the hull is not safe to eat, it has other uses, such as in fields to add potassium back into the ground and produce healthy soil. 
powered by
canadian society for exercise physiology
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once they’re harvested, the nuts can stay on a shelf in a secure container for as long as two years. 

almonds take their toll on the environment

almonds require a lot of water throughout their growing season — about 1.1 gallons of water per almond, according to food revolution. this amounts to eight per cent of the total water used for agricultural purposes in california. an explosion in interest in almonds over the last decade — some estimates saying almond production doubled — put an increasing strain on the water supply.
almond production was thrown into heavy scrutiny during the california drought that occurred from 2012 to 2016. as water shortages continued to impact california agriculture in 2021, almond farms were also significantly impacted, with farms losing much of their crop to the drought.

how to eat almonds

on their own, almonds are a great choice for a quick, nutritious, and filling snack. but adding them to other dishes can really bring out their flavour. 
almond butter is a good alternative to peanut butter, just as almond milk is an increasingly popular non-dairy milk option. 
adding the nuts to morning cereals and yogurts is also a common way to introduce almonds into a diet in the mornings.
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chris arnold is a toronto-based writer.
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