Almonds in Pregnancy: Benefits & Guidelines

The nutrition details below are for 100 grams of Almonds:

Powerhouse of Nutrients

Almonds are a nutritional powerhouse. Eating almonds while pregnant offers the benefit of consuming numerous essential nutrients that are particularly beneficial during pregnancy.

Almonds are an excellent source of Vitamin E, a potent antioxidant that plays a crucial role in protecting the body’s cells from oxidative stress. This is especially important during pregnancy, as oxidative stress can lead to complications and negatively impact both the mother and the foetus.

Additionally, almonds are rich in magnesium, a mineral that is essential for muscle function, regulating blood sugar levels and supporting the development of the baby’s bones and teeth.

Almonds are also a potent source of calcium, a component crucial for the formation and maintenance of strong bones and teeth. Moreover, adequate calcium intake during pregnancy also helps avoid the loss of bone density in the mother as the foetus draws calcium for growth.

Boosts Energy

Almonds are an excellent source of sustained energy due to their rich content of healthy fats and protein.

Unlike simple carbohydrates that provide a quick energy boost that is soon followed by a crash, the healthy fats in almonds release energy slowly, keeping the mother’s body energised for longer periods.

This sustained energy is particularly beneficial for pregnant women who may experience low energy levels throughout the day. Additionally, the protein in almonds supports muscle repair and growth, helping the mother maintain strength and vitality during pregnancy.

Promotes Brain Development

Almonds are rich in omega-3 fatty acids, essential fats that are crucial for the formation and development of the foetal brain and nervous system. These healthy fats help in building the brain’s structure and are vital for the development of cognitive functions.

Regular consumption of almonds during pregnancy can help ensure that the baby receives an adequate supply of omega-3 fatty acids, which are necessary for optimal brain development.

Moreover, the vitamin E content in almonds acts as an antioxidant, protecting the developing brain cells from damage caused by oxidative stress.

Regulates Blood Sugar

Almonds have a low glycemic index which makes them an excellent food choice for managing blood sugar levels. Foods with low glycemic index release glucose slowly into the bloodstream and prevent spikes in blood sugar levels. This is greatly beneficial for pregnant women as it reduces the risk of gestational diabetes.

The fibre content in almonds further aids in stabilising blood sugar by slowing down the digestion and absorption of carbohydrates. Additionally, the healthy fats in almonds help regulate the release of insulin, which is the hormone responsible for controlling blood sugar levels.

Supports Heart Health

Almonds are rich in healthy monounsaturated fats, which help maintain healthy cholesterol levels in the body.

These fats help reduce the levels of LDL cholesterol, a type of cholesterol that is bad for the body and promote the increase in levels of HDL cholesterol instead, which is a beneficial form of cholesterol for the human body.

Promoting this healthy balance is crucial during pregnancy, as maintaining a healthy cholesterol level can reduce the risk of developing heart-related complications such as preeclampsia, which is associated with high blood pressure.

Additionally, the magnesium content in almonds supports heart health by helping the blood vessels relax and in turn, improve the overall blood circulation in the body.

Weight Gain

Almonds are nutrient-dense with numerous healthy fats, proteins and fibre content. However, these nutrients also contribute to a high-calorie count which can lead to unintended weight gain if consumed in excess.

Pregnant women need to manage their weight as excessive weight gain can lead to complications such as gestational diabetes and hypertension. Hence, while almonds are a healthy snack, it is important to monitor the portion sizes to avoid excessive calorie intake.

Digestive Issues

Almonds are high in dietary fibre, which is beneficial for digestion. However, overconsumption can lead to digestive discomfort and issues like bloating, gas and constipation as the body struggles to process the excess fibre.

Pregnant women are already prone to digestive issues due to hormonal changes, so adding excessive fibre can intensify the issues.

Allergic Reactions

Almonds are a common allergen and for those who have existing nut allergies, consumption of almonds can trigger an allergic reaction.

During pregnancy, the immune system undergoes changes that might make allergic responses more severe than normal. This can risk both the mother and the child. Hence, it is essential to consume them carefully and only if one is not allergic to nuts.

Vitamin E Overdose

Consuming too many almonds can lead to Vitamin E toxicity. It can cause issues like headaches, blurred vision and even dizziness. For pregnant women, an excessive intake of vitamin E can cause complications like premature labour.

Hence, it is very important to monitor the consumption of almonds and to avoid surpassing the recommended daily allowance of vitamin E.

Almond Butter Granola

Eating dishes with almond butter during pregnancy is a great and delicious way of adding the superfood to your diet. Here is a delicious recipe that you can incorporate as a desert or a breakfast side:**

Directions:**

Step 1: Preheat your oven to 150℃. Grease a large-rimmed baking sheet with some oil to prevent sticking.

Step 2: In a large bowl combine oats, cinnamon, ginger and some salt. Stir well and ensure that all spices are evenly distributed.

Step 3: In a small saucepan, heat the almond butter and maple syrup over medium-low heat. Sir it continuously till the butter is melted and blended well with the syrup. Once done, remove it from the heat and mix in the vanilla extract.

Step 4: Pour the warm butter mixture over the oat mixture and mix well.

Step 5: Spread the oat mixture evenly on the prepared baking sheet and plate it in the preheated oven. Bake for 30 and stir halfway through to ensure nothing gets burnt.

Step 6: Once the oats are golden brown, it cools completely. Once done cooling, move them to an airtight container and enjoy with some yoghurt or as-is.

** Badam Milk Recipe**

Having almond milk during pregnancy offers a warm comfort and numerous benefits. Here is how you can make some for yourself:**

Directions:**

Step 1: Start by roasting all the nuts with the cardamom over a low flame.

Step 2: Once done, let the nuts cool before grinding them into a coarse powder.

Step 3: To the ground nuts add the sugar, milk powder, turmeric and saffron.

Step 4: You can store this mixture for when you want to make almond milk.

Step 5: To make the milk, head up around 2 cups of milk in a saucepan and bring it to a boil.

Step 6: Once the milk is done boiling, add 2 tablespoons of the mix and stir thoroughly.

Step 7: Continue boiling for 2 minutes and let it slightly thicken.

Step 8: Once done, serve warm and enjoy.

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Almonds are a nutritious and versatile superfood that can offer numerous benefits for pregnant women. Packed with essential nutrients, they can support foetal development and boost overall health. However, it is important to consume almonds in moderation and be aware of the potential side effects.

How many almonds should I eat per day during pregnancy?

You can eat up to 20 almonds a day when pregnant.

Do I need to consult my doctor before consuming almonds during pregnancy?

If you have any related allergies or sensitive gut health, it is advisable to consult your doctor before consuming almonds.

Disclaimer: This is a general guide on Almonds in Pregnancy: Benefits & Guidelines. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.