The Health Benefits of Consuming Almonds

The Health Benefits of Consuming Almonds

Heart

Probably almonds’ best-known quality is that they are good for your heart. “Nearly two decades of research shows that almonds can help maintain a healthy heart and healthy cholesterol levels,” said Heap. A 2009 article in The American Journal of Clinical Nutrition (AJCN) looked at the evidence on nut consumption and a variety of health issues. It noted that in four large-scale studies considered major in the field — the Iowa Women's Health Study (1996), the Adventist Health Study (1992), the Nurses’ Health Study (1998) and the Physicians' Health Study(2002) — nut consumption was linked to a lower risk for heart disease. Together, the studies showed an average reduction in the risk of death from heart disease by 37 percent, or “8.3 percent … for each weekly serving of nuts.”

“A growing body of evidence suggests that regularly choosing almonds in place of snacks high in refined carbohydrates is a simple dietary strategy to help support heart health,” said Heap. In another evidence review, published in 1999 in Current Atherosclerosis Reports, researchers looked at the Nurses’ Health Study and estimated that eating nuts instead of an equivalent amount of carbohydrates reduced heart disease risk by 30 percent. Substituting nuts for saturated fats, such as those found in meat and dairy products, resulted in a 45 percent estimated reduced risk. 

Replacing almonds with saturated fats may also help lower LDL (bad) cholesterol levels. A 1994 study published in The American Journal of Clinical Nutrition looked at men with normal cholesterol levels and found that those who supplemented their diets with almonds for three weeks saw a 10 percent reduction in LDL levels. 

Additionally, a serving of almonds provides 5 percent of the recommended daily value of potassium, which is necessary for heart health, according to the American Heart Association. Many studies have linked potassium with lower blood pressure because it promotes vasodilation (widening of blood vessels), according to Today’s Dietitian. The magazine article cited a study of 12,000 adults, published in Archives of Internal Medicine, which showed that those who consumed 4,069 mg of potassium each day lowered their risk of cardiovascular disease and ischemic heart disease by 37 percent and 49 percent, respectively, compared to those who took 1,793 mg per day. 

Magnesium is also essential for heart health. According to the University of Maryland Medical Center, some doctors have seen positive results from giving patients who have suffered from heart failure doses of magnesium. There also may be a link between lower heart disease risk in men and intake of magnesium.

Heap noted that in 2003, the FDA approved “a qualified health claim recognizing that California almonds may help reduce the risk of heart disease." The official statement said:

"Scientific evidence suggests, but does not prove, that eating 1.5 ounces of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. One serving of almonds (28g) has 13g of unsaturated fat and only 1g of saturated fat.”

Almonds may even be good for those suffering from hyperlipidemia (excess lipids or lipoproteins in the blood). These patients used to be instructed to stay away from nuts because of their fat content, but a study published in 2002 in the journal Circulation showed that hyperlipidemic patients who ate almonds as snacks actually saw significant reductions in heart disease risk factors. 

Weight loss and preventing weight gain

“With their combination of protein, fiber, good fats and satisfying crunch, almonds are a smart snack option to help keep hunger at bay while satisfying cravings,” said Heap. While she noted that “numerous studies have shown that choosing almonds as a daily snack does not lead to changes in body weight,” substituting them for other snacks may help dieters. A 2003 study published in the International Journal of Obesity and Related Metabolic Disorders suggested that combining almonds with a low-calorie, high-monounsaturated fat diet led to more weight loss than did a low-calorie diet with lots of complex carbohydrates. Another recent study, published in 2015 in the Journal of the American Heart Association, looked at substituting almonds for a muffin of the same caloric value and found that though participants did not lose weight in either group, the almond-eating group saw a reduction in abdominal fat, waist circumference and fat on the legs, as well as improved LDL cholesterol levels. 

Almonds can also be a more satisfying snack than high-carb counterparts. “Their combination of protein, fiber, and good fats makes them a satisfying snack choice that can help keep you from reaching for empty calorie choices between meals,” said Heap. “In fact, a recent study showed that women who ate a mid-morning snack of 1-1.5 ounces of almonds felt more satisfied and ate fewer calories at subsequent meals.”

As if that weren’t good enough news, almonds may also help prevent weight gain. A Spanish study published in 2007 in the journal Obesity found that over the course of 28 months, participants who ate nuts twice a week were 31 percent less likely to gain wait than were participants who never or rarely ate nuts. 

Good for gluten-free dieters

“Almonds are naturally gluten-free, and are a versatile, nutrient-rich addition to gluten-free diets," said Heap. "Because gluten-free diets can be low in iron, fiber, B vitamins and protein, and high in saturated fat and sugar, it is important to help fill these gaps and optimize nutrition. All forms of almonds, including almond flour, almond milk and almond butter, are excellent additions for those choosing a gluten-free lifestyle.”

Diabetes

According to the AJCN review of nuts and health outcomes, the links between nut consumption and diabetes risk and symptoms are less clear than with heart disease. Nevertheless, the Nurses’ Health Study showed an inverse relationship between regular consumption of nuts and diabetes, as did the Shanghai Women’s Health Study (2008). 

Additionally, there is some evidence that almonds can be helpful in regulating blood sugar levels. A 2006 study published in the Journal of Nutrition looked at giving participants controlled meals based either around almonds, rice, potatoes or bread. Researchers found that participants’ blood sugar and insulin decreased after eating the almond meal but not the others. Also, antioxidants in the blood increased after the almond meal, while they decreased after the other meals. 

Almonds may also help lower the glycemic index of a high-glycemic meal. A 2007 study, published in the journal Metabolism, looked at combining almonds and bread-based meals. The more almonds participants ate, the lower the meal’s glycemic index became and the less the participants’ blood sugar levels rose. Eating three ounces of almonds with the bread-based meal lowered the meal’s glycemic index to less than half of that of the bread-only meal. 

Energy 

These tasty tree nuts can help you get moving. They are a very good source of energy-encouragers riboflavin, manganese and copper. Riboflavin is also known as vitamin B2, and it helps produce red blood cells and release energy from the carbohydrates you eat, according to the National Institutes of Health. Manganese and copper are components in an enzyme that stops free radicals in mitochondria, where our cells produce energy, according to World’s Healthiest Foods. In this way, these trace minerals help maintain your body’s energy flow. 

Prevent gallstones

The fat and fiber content in almonds may help prevent gallstones by keeping your gallbladder and liver running smoothly. An analysis of the Nurses’ Health Study showed that frequent nut consumers were 25 percent less likely to need a cholecystectomy, a procedure to remove the gallbladder that is often done to treat gallstones. Another study, published in 2004 in the American Journal of Epidemiolgy found similar results in men, with frequent nut consumers seeing a 30 percent decreased risk in gallstone disease. 

Cancer

According to the AJCN nuts and health review, some studies suggest that there might be a relationship between nut consumption and reduced cancer risk in women, especially for colorectal and endometrial cancers, but these studies do not focus on almonds specifically. One animal study published in 2001 in Cancer Letters looked at whole-almond consumption in rats and found that those who ate almonds had fewer cancer cells in their colons. 

Additionally, the antioxidants and vitamin E in almonds may have cancer-fighting benefits, though the National Cancer Institute warns that results from studies examining antioxidants, vitamins and cancer are inconclusive. 

(Source: www.livescience.com)