The almond tree(Prunus dulcis) produces pretty little pinkish-white flowers, of which only one in three will produce an almond. Fresh or green almonds are harvested by hand from late June to early July. This marvellous nut is an essential health treasure.

What varieties of almond are there?

Si l’amandier est originaire d’Asie, il est présent aujourd’hui sur tous les continents. Une grande partie des amandes que nous consommons provient des États-Unis, plus précisément de Californie qui avec ses 250 000 tonnes par an est loin devant les autres pays producteurs1.

La France est loin derrière avec à peine 1 000 tonnes. En fonction du climat, nous avons tout de même plusieurs variétés d’amandes intéressantes comme Ferragnès, Mandaline, ou Ferraduel.

I'd also like to mention the Lauranne variety, which produces large almonds perfect for making sugared almonds or praline-based recipes. And let's not forget the rustic varieties with charming names that we sometimes find in our gardens, such as Pointue d'Aureille, Princesse or Madame Dupuis.

Several small local producers produce exceptional almonds. Here are a few examples:

• En Provence : https://www.good-amande.fr/exploitation-damandiers-pxl-32.html

• In the Gard region : https://www.amandes-olives.fr/content/6-producteur-amandes-france-olive

• In Pyrénées-Orientales : https://mandaya.fr/notre-histoire/

Many are in the South, but you may be lucky enough to find one near you.

Almonds: a highly nutritious fruit that's not fattening

Almonds can be eaten fresh from the tree, or dried as soon as the shell turns brown and opens. We often hear that almonds are fattening. In fact, they are very high in calories (around 600 kcal per 100 g), and contain a good deal of fat.

Yet almonds are a slimming asset

Several studies attest to this. In one study2 , two types of diet were evaluated in overweight people, some of whom were diabetics: one enriched with almonds, the other with complex carbohydrates, for 24 weeks.

Both diets naturally provided the same number of calories and the same amount of protein. Both diets enabled the participants to lose weight, but the almond-based diet proved far more effective. 18% versus -11% for BMI (body weight index), -14% versus -9% for waist circumference, and -30% versus -20% for body fat.

Par ailleurs, dans le groupe almondIn addition, the almond group showed a reduction in blood pressure and an improvement in insulin resistance. Similar results were measured in another study3.

Les régimes hypocaloriques prévus pour les deux groupes de personnes en surpoids étaient identiques, à l’exception du groupe amandes qui consommait 50 g d’amandes par jour.

Que ce soit pour la perte de poids, l’IMC, le tour de taille, le cholestérol total et les triglycérides, la glycémie à jeun et la tension artérielle, le groupe consommant des amandes a obtenu de bien meilleurs résultats.

Plusieurs facteurs jouent probablement en faveur des amandes et il semblerait notamment que si elles contiennent beaucoup de lipides, ceux-ci ne sont pas absorbés dans leur totalité.

Indeed, if you take the time to chew them carefully, lipid extraction is only 9% and 12% respectively for roasted and raw almonds4.

What's more, if you're trying to lose weight, they're very filling and rich in fiber (if you have transit problems, think about it). A handful of almonds (about 30 grams) is always preferable to a chocolate bar when you're feeling peckish.

So don't hesitate to treat yourself!

Three good reasons to snack on almonds

Almonds provide our bodies with many nutrients that are essential for good health:

• phytosterols, 
• of mono fatty acids 
• and polyunsaturated, 
• proteins, 
• fibers 
• and minerals (notably calcium, magnesium and phosphorus).

According to research, adding a daily ration of almonds to your diet can have a beneficial effect on your health:

• Cardiovascular

Most of the lipids in almonds are monounsaturated or polyunsaturated fatty acids. These are high-quality fats that are highly beneficial to the cardiovascular system. A number of studies5 have shown that almonds reduce LDL cholesterol levels (considered bad cholesterol) while increasing HDL levels (good cholesterol).

A diet enriched with almonds would be a good strategy for combating dyslipidemia6 , a major risk factor for coronary heart disease. This could be linked to the quantity of phytosterols (the famous good-for-you lipids).

The latter have a chemical structure very similar to that of cholesterol, and compete with it in the digestion of fats. In a way, they regulate cholesterol levels, favoring the good over the not-so-good.

• Diabetes and depression

One study found that almonds improved symptoms of hyperglycemia and depression in patients with type 27 diabetes. A low-sugar diet enriched with almonds produced convincing results after just three months. In particular, the researchers noted an improvement in intestinal flora, which could explain the results.

Although few similar studies have been carried out, it is now firmly established that a diet combining fresh fruit and oilseeds (walnuts, almonds, hazelnuts, etc.) helps prevent and control type 28 diabetes.

It is also well documented that a diet rich in a variety of nuts helps to moderate symptoms of depression and combat cognitive disease9.

Almond, with or without the skin?

It's in the thin skin of almonds that the most antioxidants and vitamins are found. At the beginning of my letter, I talked about the effects of almonds on weight.

It is precisely when eaten whole that the almond is not completely crushed by our mastication. This explains why a good proportion of the lipids remain trapped in the material and cannot be fully assimilated by our bodies.

If you're on a diet, remember that almonds with the skin are even better! On the other hand, if you have a sensitive intestine, it's best to eat almonds without the skin, as it's not easily digestible.

Almond: take it easy on the bitterness...

Sweet almonds are the most common and widely consumed, but some of you may also enjoy bitter almonds. They are mainly used as a flavoring or liqueur in pastries and cocktails. If you happen to eat them, do so in moderation, as they contain a toxic substance: amygdalin.

Once in the body, amygdalin transforms into cyanide. Even a small ingestion of cyanide can lead to symptoms such as vomiting, headaches and dizziness, and high doses are highly toxic. So be careful.

Almond panna cotta

If you want to enjoy the full benefits of almonds, it's best to eat them raw. Cooking almonds alters their vitamins, fatty acids and proteins.

What's more, in most cases, almonds are cooked in the wrong fats. This recipe comes from the website : Going green with Lili

I discovered it some time ago and I particularly like it. I hope this creamy panna cotta with almond purée will delight your taste buds.

Ingredients (for 4):

• 250 ml almond cream
• 150 ml warm water
• 2 tablespoons white almond purée
• 4 tbsp. wholemeal sugar
• 1 tablespoon cornstarch
• 1.5 g agar-agar
• 8 pecans

Pour all the ingredients, except the pecans, into a saucepan.

Slowly bring to the boil, stirring regularly with a whisk.

When the mixture has boiled for 2 minutes, turn off the heat and stir one last time.

Pour the cream into ramekins and chill in the fridge for 2 hours.

Just before serving, crumble 2 crushed pecans over each panna cotta. For an even more delicious treat, pour a little maple syrup over the top.

Some recommendations on almonds

• Don't eat your almonds after the best-before date to limit the risk of contamination with aflatoxins (toxins dangerous to health).
• Almonds are nuts. They should therefore be avoided by allergy sufferers. Beware of potential allergic reactions in children. In case of suspected allergy after ingestion, call a doctor.
• People with swallowing problems and children should be very careful, as almonds can cause choking.
• Finally, always prefer unprocessed almonds (neither roasted, salted nor flavored), which are much healthier.