Almonds have long been praised for their heart-healthy benefits, rich in plant protein, healthy fats, and dietary fibre. Concerns over their calorie density, particularly among those struggling with obesity, remain, but a new multi-nation meta-analysis dispels these fears. This study reveals that consuming almonds does not lead to weight gain, but instead results in small reductions in LDL (bad cholesterol) and diastolic blood pressure, as well as possible blood sugar reductions, particularly among Asian Indians.
This study stands out as it highlights almonds as a superfood, essential for managing non-communicable diseases in India. “Previous studies showed that pre-loading meals with almonds cuts blood sugar. Now, this scientific paper showcases benefits for cardiometabolic health,” explains Dr Anoop Misra, co-author and chairman of Fortis C-Doc for diabetes and endocrinology.
Key findings from the study include a modest but significant approximately 5 mg/dL (or 5%) reduction in LDL cholesterol among the general population, including those at risk for chronic diseases. Additionally, it was noted that almond consumption does not induce weight gain and could lead to small weight reductions, particularly at daily doses of around 50 g.
Almonds provide cholesterol-lowering nutrients such as β-sitosterol, monounsaturated fats, polyunsaturated fats, and dietary fibre. Researchers noted that the cholesterol-lowering effects are dose-dependent, suggesting greater benefits with increased almond consumption over extended periods (greater than 50g/day over 10+ weeks). Although modest, these reductions could have notable public health implications, especially when paired with other dietary patterns aimed at lowering LDL cholesterol.
For optimal consumption, a recommended serving is a fistful of almonds, split into two portions consumed in the morning and evening. For individuals with diabetes, almonds serve as an excellent snack, ideally eaten before meals. To maximise benefits, one should ensure not to exceed daily calorie limits.
Most studies have focused on dry, unsoaked almonds, but soaking can enhance digestion. Interestingly, a South Korean study has rated almonds highly, achieving a remarkable “nutritional fitness” score of 97 out of 100, reinforcing their status as one of the most nutritionally dense foods available.
A new meta-analysis reveals that almonds do not cause weight gain and may lower levels of LDL cholesterol and blood pressure, particularly benefiting those with diabetes. Key findings suggest consuming approximately 50 g of almonds daily can lead to health improvements without increasing caloric intake.
In summary, this new research reinforces the idea that incorporating almonds into your diet can offer numerous health benefits without the risk of weight gain. With their ability to lower LDL cholesterol and assist in managing blood sugar levels, almonds emerge as a vital component of a heart-healthy diet. Be mindful of portion sizes and calorie intake to fully enjoy their advantages.
Original Source: indianexpress.com
