Almonds
What are Almonds?
Almonds are an increasingly popular nut found in health food goods and milk alternatives. When included in your diet, this tiny food delivers a variety of nutritional attributes with a crunch! Almonds are beneficial for both the gut and the brain, making them a good option for kids with autism.
The edible almond is found inside of the nut tree’s tough outer shell and is technically considered a seed [5].
Processing of almonds ranges greatly, and they can be eaten in many forms: whole raw, whole roasted, chopped, sliced, ground, or as nut milks.
Those with poor digestion may have a hard time breaking down whole almonds - so in this case, almond butter may be best since it is already partially broken down. For those that show no signs of poor digestion (bloating, stomach pain, inconsistent stools, etc) - whole almonds may add an additional benefit to the gut bacteria.
Nutrient values of vitamin E in almonds can fluctuate based on environmental farming stressors like temperature and water availability [5]. Dependent on the number of almonds consumed, studies have shown contrasting influence of vitamin E on antioxidant levels in the body [2].
Almonds contain plant-based protein and healthy unsaturated fats along with notable levels of vitamin E and minerals, almonds are a nutrient-dense food that provide satiety.
Almonds are a good source of insoluble fiber, which helps prevent constipation. The fiber associated with lesser processed almonds has been observed to promote the growth of healthy microbiota in the gut [4].
Almonds are a simple, low-glycemic index snack option.
Nutrient Breakdown
Almonds are a great plant-based source of protein, fiber, and unsaturated fats. They are a good source of the following macro and micronutrients.
Foods Containing Almonds
Almond meal & almond flour
Granola bars & trail mixes
Nut butters
Baked goods, flour alternatives
Cereals
Nut & seed bread
Desserts (marzipan, candy bars, ice creams)
Almond oil
Extracts or flavorings
Almond Alternatives
Any nut variety (hazelnuts, walnuts, peanuts, brazil nuts, etc.)
Sunflower butter is a common alternative to peanut butter for those with nut allergies.
Nut & seed alternatives
Food Reactions
The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options.
DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.
Almonds & Autism in the Research
There are no current studies specifically studying almond intake in autism, however, recent studies have shown promising benefits for both the gut and brain.
Gut Health
Gastrointestinal studies have shown that healthy gut bacteria increases in relation to the decreased processing of almond processing: whole raw, whole roasted, chopped, and ground to make almond butter [4].
While ground almond butter is easier to digest, consuming whole almonds allows for more fermentation in the gut and promotes microbiota growth since it’s not broken down all the way.
Preclinical studies link almond fermentation to butyrate production (the fuel for your cells in your small intestine) which acts to reduce gut inflammation.
These prebiotic effects supporting gut health are promoted especially by raw almond consumption but include roasted almonds as well [6]. Since children with ASD often have gastrointestinal issues, almonds can be a great addition to the diet [8].
Those with poor digestion may have a hard time breaking down whole almonds - so in this case, almond butter may be best since it is already partially broken down. For those that show no signs of poor digestion (bloating, stomach pain, inconsistent stools, etc) - whole almonds may add an additional benefit to the gut bacteria.
Brain Health
Studies in rats have shown associations between long term almond consumption and increased cognitive function.
The two components in almonds that contribute to these effects are tryptophan and choline.
Tryptophan is an essential amino acid, meaning it must be acquired from the diet [3].
Similarly, choline is an essential nutrient.
Both compounds play a role in promoting respective cognitive-enhancing pathways as shown by the increased memory retention and learning acquisition in those with consistent almond consumption [1].
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[1] Batool Z, Sadir S, Liaquat L, et al. Repeated administration of almonds increases brain acetylcholine levels and enhances memory function in healthy rats while attenuates memory deficits in animal model of amnesia. Brain Res Bull. 2016;120:63-74.
[2] Burns AM, Zitt MA, Rowe CC, et al. Diet quality improves for parents and children when almonds are incorporated into their daily diet: a randomized, crossover study. Nutr Res. 2016;36(1):80-9.
[3] Haider S, Batool Z, Haleem DJ. Nootropic and hypophagic effects following long term intake of almonds (Prunus amygdalus) in rats. Nutr Hosp. 2012;27(6):2109-15.
[4] Holscher HD, Taylor AM, Swanson KS, Novotny JA, Baer DJ. Almond Consumption and Processing Affects the Composition of the Gastrointestinal Microbiota of Healthy Adult Men and Women: A Randomized Controlled Trial. Nutrients. 2018;10(2)
[5] Kodad O, Socias i company R, Alonso JM. Genotypic and Environmental Effects on Tocopherol Content in Almond. Antioxidants (Basel). 2018;7(1)
[6] Liu Z, Wang W, Huang G, Zhang W, Ni L. In vitro and in vivo evaluation of the prebiotic effect of raw and roasted almonds (Prunus amygdalus). J Sci Food Agric. 2016;96(5):1836-43.
[7] Taylor H, Webster K, Gray AR, et al. The effects of 'activating' almonds on consumer acceptance and gastrointestinal tolerance. Eur J Nutr. 2018;57(8):2771-2783.
[8] Valicenti-mcdermott M, Mcvicar K, Rapin I, Wershil BK, Cohen H, Shinnar S. Frequency of gastrointestinal symptoms in children with autistic spectrum disorders and association with family history of autoimmune disease. J Dev Behav Pediatr. 2006;27(2 Suppl):S128-36.
Authors
Sarah Reale, Dietetics Student
Brittyn Coleman, MS, RDN/LD, CLT
