Almond Health Benefits
February is American Heart Month and today is National Almond Day, so to support both, here are some benefits of eating almonds and how almonds play a role in the
prevention of various chronic illnesses such as cardiovascular disease.
Almonds Are a Good Source of Vitamin E
Almonds are among the best dietary sources of vitamin E. Vitamin E is an essential nutrient which acts as an antioxidant inside the body. Among its various functions, vitamin E plays a role in decreasing inflammation and reducing oxidative damage.
May Help To Control Blood Sugar Levels
Research suggests that almonds may contribute to better glycemic control. In a 24-week free-living intervention study, participants replaced 20% of total energy intake with almonds. After 24 weeks, study participants had lower levels of fasting blood glucose. Furthermore, another randomized controlled trial examined the effects of almonds in patients with type 2 diabetes. In this particular study, substituting staple carbohydrate foods for a 45-55 gram daily portion of almonds significantly reduced fasting blood glucose during the first three weeks. After 12 weeks, this significant drop in fasting blood glucose was still present. Would foods other than almonds have had the same effect in this study? Perhaps, but the results still show that replacing carbohydrates with almonds reliably reduced fasting blood sugar.
Rich In Magnesium
Almonds are rich in the essential mineral magnesium. Per ounce (28-gram) serving, almonds provide 75.7 mg (or 19% of the daily value) for magnesium. Magnesium is the fourth most abundant mineral in the human body, and it plays a role in most biological functions. For example, magnesium is an important cofactor for hundreds of enzymatic systems in the body. As a result, the mineral contributes to blood pressure regulation, blood glucose control, muscular function, and many other systems. Research also suggests that optimal magnesium levels may play a role in the prevention of various chronic illnesses such as type 2 diabetes and cardiovascular disease.
Almonds Are High In Fiber
Carbohydrate quality is important, and there are big differences between foods like sugar and wheat flour compared to nuts and vegetables. The difference is the type of carbohydrate they contain. Simple, refined carbohydrates convert to glucose near instantaneously (and lead to excessively large blood glucose spikes). However, fibrous carbohydrates like those found in almonds do not digest down into glucose. Further, they slow the digestion of accompanying digestible carbohydrates. Per ounce serving, almonds contain 6.1 grams of carbohydrate and more than half of this—3.4 grams—is fiber.
Almond Intake Improves the Cholesterol Profile
Almond consumption reduces levels of LDL cholesterol while maintaining or possibly increasing HDL levels. Firstly, several studies show that almond consumption lowers LDL, and this is likely in a dose-response manner. Several randomized clinical trials also demonstrate that almond intake may significantly increase HDL levels. As a result, almonds lower the ratio of non-HDL cholesterol to HDL cholesterol. There are numerous and complex markers of cardiovascular health. However, the non-HDL to HDL cholesterol ratio is thought by many researchers to be a more accurate marker of risk than traditional ideas of “LDL vs HDL”.
Feel free to contact us at Fyzical Therapy and Balance Center in Forest Hill, MD today for an evaluation (410) 638-0700