Eating almonds every day may help control blood sugar levels, especially in Asian Indians, according to a report by PTI. The findings are based on a review of earlier research on almonds and their effect on heart and metabolic health.
An international team of doctors and researchers studied how almonds can improve health by lowering 'bad' cholesterol and boosting good gut bacteria. Their conclusions were shared in a consensus article published in the journal Current Developments in Nutrition.
Dr Anoop Misra, one of the study authors and chairman of the Fortis Centre for Diabetes, Obesity and Cholesterol, told PTI that almonds can benefit certain groups like Asian Indians, who are seeing more cases of metabolic diseases.
Dr Misra also leads the National Diabetes Obesity and Cholesterol Foundation in New Delhi.
What the research found
According to the team, eating almonds can lower LDL (bad) cholesterol by about five units. It can also reduce diastolic blood pressure slightly, by about 0.17 to 1.3 mmHg.
For Asian Indians with pre-diabetes, having almonds every day may help lower fasting blood sugar and HbA1C levels, which are key indicators of diabetes.
“The most current meta-analyses on almond consumption and various health-related endpoints suggest that almond consumption does not result in weight gain and results in small reductions in LDL cholesterol and diastolic blood pressure, as well as improved glycemic responses in certain populations (i.e. Asian Indians),” the study said.
Almonds and weight loss
Dr Misra explained that almonds can help with weight loss because they help keep energy levels steady and reduce hunger.
“When paired with balanced nutrition and physical activity, almonds can be a health-promoting part of a weight loss plan,” he said.
The study also noted that people who ate more than 50 grams of almonds a day showed small drops in body weight, busting the common belief that almonds cause weight gain.
“Almonds can support weight loss efforts due to their nutrient composition — protein, fibre, and healthy fat content — which helps people feel satisfied for longer periods and may reduce overall calorie intake,” Dr Misra said.
Gut health benefits
Almonds are also good for gut health. They help increase healthy gut bacteria and produce short-chain fatty acids, which support better metabolism and reduce excess fat, he said.
Almonds are rich in protein, fibre, and heart-friendly fats. They also provide important nutrients like magnesium, potassium, and vitamin E.
When to eat almonds?
Answering a PTI question about the best time to eat almonds, Dr Misra said it depends on one's lifestyle and goals.
He suggested:
Dr Misra concluded, “When you’re shuttling around or running errands, almonds can help you feel energised.”
Inputs from PTI
An international team of doctors and researchers studied how almonds can improve health by lowering 'bad' cholesterol and boosting good gut bacteria. Their conclusions were shared in a consensus article published in the journal Current Developments in Nutrition.
Dr Anoop Misra, one of the study authors and chairman of the Fortis Centre for Diabetes, Obesity and Cholesterol, told PTI that almonds can benefit certain groups like Asian Indians, who are seeing more cases of metabolic diseases.
Dr Misra also leads the National Diabetes Obesity and Cholesterol Foundation in New Delhi.
What the research found
According to the team, eating almonds can lower LDL (bad) cholesterol by about five units. It can also reduce diastolic blood pressure slightly, by about 0.17 to 1.3 mmHg.
For Asian Indians with pre-diabetes, having almonds every day may help lower fasting blood sugar and HbA1C levels, which are key indicators of diabetes.
“The most current meta-analyses on almond consumption and various health-related endpoints suggest that almond consumption does not result in weight gain and results in small reductions in LDL cholesterol and diastolic blood pressure, as well as improved glycemic responses in certain populations (i.e. Asian Indians),” the study said.
Almonds and weight loss
Dr Misra explained that almonds can help with weight loss because they help keep energy levels steady and reduce hunger.
“When paired with balanced nutrition and physical activity, almonds can be a health-promoting part of a weight loss plan,” he said.
The study also noted that people who ate more than 50 grams of almonds a day showed small drops in body weight, busting the common belief that almonds cause weight gain.
“Almonds can support weight loss efforts due to their nutrient composition — protein, fibre, and healthy fat content — which helps people feel satisfied for longer periods and may reduce overall calorie intake,” Dr Misra said.
Gut health benefits
Almonds are also good for gut health. They help increase healthy gut bacteria and produce short-chain fatty acids, which support better metabolism and reduce excess fat, he said.
Almonds are rich in protein, fibre, and heart-friendly fats. They also provide important nutrients like magnesium, potassium, and vitamin E.
When to eat almonds?
Answering a PTI question about the best time to eat almonds, Dr Misra said it depends on one's lifestyle and goals.
He suggested:
- With breakfast: Almonds or oatmeal can improve fibre and protein intake, helping keep energy steady.
- Mid-morning or afternoon: A healthy replacement for junk snacks.
- Post-workout: Almonds can help in muscle recovery due to their protein.
- While travelling: Keep some in your bag or car for a quick, healthy snack.
Dr Misra concluded, “When you’re shuttling around or running errands, almonds can help you feel energised.”
Inputs from PTI
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