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ALMONDS FOR HEALTH
November 19, 2021
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Health Benefits of Almonds
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Lower LDL-Cholesterol and Reduce Your Risk of Heart Disease
A high-fat food thats good for your health? Thats not an oxymoron, its almonds. Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in
olive oil, which have been associated with reduced risk of heart disease. Five large human epidemiological studies, including the Nurses Health Study, the Iowa Health Study,
the Adventist Health Study and the Physicians Health Study, all found that nut consumption is linked to a lower risk for heart disease. Researchers who studied data from the Nurses
Health Study estimated that substituting nuts for an equivalent amount of carbohydrate in an average diet resulted in a 30% reduction in heart disease risk.
Researchers calculated even more impressive risk reduction--45%--when fat from nuts was substituted for saturated fats (found primarily found in meat and dairy
products).
A study published in the British Journal of Nutrition indicates that when foods independently known to lower cholesterol,
such as almonds, are combined in a healthy way of eating, the beneficial effects are additive. In this study of 12 patients with elevated LDL cholesterol
levels, a diet containing almonds and other nuts, plant sterols (also found in nuts), soy protein, and soluble fiber (in high amounts in beans, oats, pears) reduced
blood levels of all LDL fractions including small dense LDL (the type that most increases risk for cardiovascular disease) with near maximal reductions
seen after only 2 weeks.
In addition to their cholesterol-lowering effects, almonds ability to reduce heart disease risk may also be partly due to the antioxidant
action of the vitamin E found in the almonds, as well as to the LDL-lowering effect of almonds monounsaturated fats. (LDL is the form of cholesterol that has been linked to
atherosclerosis and heart disease). When almonds are substituted for more traditional fats in human feeding trials, LDL cholesterol can be reduced from 8 to 12%.
Magnesium is Natures own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and
improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately
following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart.
Potassium, an important electrolyte involved in nerve transmission and
the contraction of all muscles including the heart, is another mineral that is essential for maintaining normal blood pressure and heart function. Almonds promote your
cardiovascular health by providing 257 mg of potassium and only 0.3 mg of sodium, making almonds an especially good choice to in protecting against high blood pressure and
atherosclerosis.
Fortunately, the delicately flavored and versatile almond is available throughout the year to make a healthy and tasty addition to both sweet and savory
dishes. Although packaged almonds are available year round, they are the freshest in mid-summer, which is when they are at the height of their season.
The almond that we
think of as a nut is technically the seed of the fruit of the almond tree, a medium-size tree that bears fragrant pink and white flowers. Like its cousins, the peach, cherry and
apricot trees, the almond tree bears fruits with stone-like seeds (or pits) within. The seed of the almond fruit is what we refer to as the almond nut.
The best Almond is Raw,
and heated or pasteurized Almond has lost all the beneficial properties.
Almonds Provide Double-Barreled Protection against Diabetes and Cardiovascular Disease
Lessening
after-meal surges in blood sugar helps protect against diabetes and cardiovascular disease, most likely by lessening the increase in cholesterol-damaging free
radicals that accompanies large elevations in blood sugar. This is one reason why low- glycemic index diets result in lower risk of diabetes and heart disease.
Almonds appear to not only decrease after-meal rises in blood sugar, but also provide antioxidants to mop up the smaller amounts of free radicals that still result.
(Jenkins DJ, Kendall CW, Journal of Nutrition)
Researchers fed 15 healthy subjects 5 meals providing a comparable amount of carbohydrate, fat and protein: 3
test meals (almonds and bread, parboiled rice, and instant mashed potatoes) and 2 bread control meals.
Blood samples, taken before each meal and 4 hours afterwards, showed levels of protective antioxidants increased after the almond meal, but decreased after the
other meals. And not only did the almond meal increase antioxidant levels, but unlike the other foods, almonds
also lowered the rise in blood sugar and insulin seen after eating.Further research shows that eating almonds along with a high glycemic index food significantly lowers the glycemic
index of the meal and lessens the rise in blood sugar after eating. (Jones AR, Kendall CW, Metabolism)
In this study, after an overnight 10-12 hour fast, 9 healthy volunteers were randomly fed 3 test meals and 2
white bread (high glycemic) control meals on separate days. Each meal contained 50 grams of carbohydrate from white bread eaten either alone or in combination with 1,
2, or 3 ounces of almonds. To check subjects rise in blood sugar, blood samples were taken for glucose analysis immediately after eating, and at 15, 30, 45,
60, 90 and 120 minutes.
Eating almonds reduced the glycemic index (GI) of the meal and subjects rise in blood sugar in a dose-dependent manner?
*the more almonds consumed, the lower the meals GI and the less the rise in subjects blood sugar after eating.
When one-ounce of almonds was eaten along with white bread, the GI of the meal (105.8) was comparable to eating white bread alone, but when two ounces of almonds were consumed with the white bread, the GI dropped to
63, and when 3 ounces of almonds were eaten, the GI was only 45.2?*less than half the GI of the white bread only meal.
Subjects blood sugar rose 2.8 mmol/L
after eating only white bread. When one ounce of almonds was eaten with the bread, blood sugar rose 2.2 mmol/L.
Eating two ounces of almonds with the bread resulted in a rise in blood sugar of 2.0 mmol/L, and eating three ounces of almonds caused blood sugar to rise only 1.6
mmol/L?*less than half the rise seen after eating white bread alone.
Practical Tips: Dont just enjoy almonds as a between-meal snack. Spread a little almond
butter on your toast or down the center of a stalk of celery. Add a handful of lightly roasted almonds to your salad or chop and use as a topping for pasta, steamed or
healthy sauteed vegetables. When eating foods with a higher glycemic index, including almonds in the meal can help keep your blood sugar under control.
There
is a super Almond its called the Bitter Almond and has special health properties as it helps in the prevention of Cancer. Read more about this special Almond
here and on this page.