What is almonds good for

Nuts are low in carbs but high in healthy fats, protein and fiber. Magnesium is a mineral involved in more than bodily processes, including blood sugar control The current RDI for magnesium is — mg. Correcting this deficiency significantly lowers blood sugar levels and improves insulin function 18 , 19 , People without diabetes also see major reductions in insulin resistance when supplementing with magnesium 21 , This indicates that high-magnesium foods such as almonds may help prevent metabolic syndrome and type 2 diabetes, both of which are major health problems.

A deficiency in magnesium is strongly linked to high blood pressure regardless of whether you are overweight 23 , 24 , Studies show that correcting a magnesium deficiency can lead to major reductions in blood pressure 26 , If you do not meet the dietary recommendations for magnesium , adding almonds to your diet could have a huge impact. Your diet can have major effects on LDL levels.

Some studies have shown almonds to effectively lower LDL. Another study found that eating 1. Participants also lost belly fat They also protect LDL from oxidation, which is a crucial step in the development of heart disease. Almond skin is rich in polyphenol antioxidants, which prevent oxidation of cholesterol in test-tubes and animal studies 30 , Both protein and fiber are known to increase feelings of fullness.

This can help you eat fewer calories 33 , One four-week study in participants showed that a daily 1. Numerous other studies support the hunger-fighting effects of nuts Additionally, some evidence suggests that eating nuts can boost metabolism slightly Another study in overweight women found that those consuming almonds lost more weight than those on a nut-free diet.

They also showed improvements in waist circumference and other health markers Despite being high in fat , almonds are definitely a weight-loss-friendly food.

Free radicals result from natural bodily processes and environmental stresses. The body can eliminate many of them, but dietary antioxidants help remove them, too. High levels of free radicals can cause oxidative stress , resulting in damage to cells.

This can lead to various diseases and health problems. A review notes that one antioxidant in vitamin E, alpha-tocopherol, may play a role in reducing the risk of cancer. However, more studies are needed to confirm this as findings have been contradictory overall.

Find out which other foods are a good source of vitamin E. Many people with type 2 diabetes have low magnesium levels. A deficiency is common among those who have difficulty managing their blood sugar levels. Scientists have suggested there may be a link between magnesium deficiency and insulin resistance. In a study , 20 people with type 2 diabetes ate 60 g of almonds a day for 12 weeks.

Overall, they saw improvements in:. One ounce of almonds provides Some experts suggest using magnesium supplements to improve blood sugar profiles, but almonds may offer a suitable dietary source instead.

Learn more about how nuts may help people with diabetes. Almond are low in carbohydrates but high in protein, healthful fats, and fiber. According to research appearing in , eating almonds as a mid-morning snack can leave a person feeling full for some time. People consumed either 28 g calories or 42 g calories. Nuts often feature in breakfast cereal.

What other breakfast foods can help a person feel full? Almonds contain calcium , magnesium, manganese, copper , vitamin K, protein, and zinc, all of which contribute to bone health. Experts have recommended almonds as a way to obtain some of these nutrients. What are some other ways to improve bone strength? However, looking at the research studies mentioned below, it would appear that between 20gg almonds a day for adults could be beneficial as part of a balanced diet.

However, research by the British Journal of Nutrition found that consuming nuts as part of a healthy diet, around 55g a day, is not only beneficial to reducing the risk of heart disease but also has limited risk of weight gain.

A study from also concluded that almonds, when consumed as a snack, help to reduce hunger and do not increase the risk of weight gain. Almonds are rich in nutrients that can help protect the heart including unsaturated fatty acids, phytosterols, magnesium, vitamin E, copper and manganese.

Two research studies in and found that almonds can improve the risk of heart disease, specifically in overweight individuals. Further research has shown that almond consumption helps to reduce LDL cholesterol which helps to reduce the risk of heart disease. A recent study in India on patients with type 2 diabetes found that including almonds as part of a balanced diet had multiple benefits on both glycemic and cardiovascular risk factors. A further study in China also demonstrated that regular almond consumption resulted in lower levels of fasting insulin and fasting glucose , so it would appear that including almonds as part of a healthy diet is a good thing for those with diabetes.

That said, you should always check with your doctor before making any changes to your diet. Almonds are a good source of nutrients that are important for brain health, including vitamin E, folate and unsaturated fatty acids, as well as l-carnitine which is known for its neuroprotective benefits. More research is required, but recent animal studies have shown that almond consumption may well boost memory function. Almonds are an easy portable snack as is, but they can also be incorporated into meals.

Whip almond butter into a smoothie, drizzle it over overnight oats, use as a dip for fresh fruit or as the base for energy balls—combined with add-ins like minced dried fruit, chopped dark chocolate, spices, and seeds.

Sprinkle almonds onto a salad, cooked veggies, or a stir-fry. Use almond flour in place of bread crumbs to garnish lentil soup, spaghetti squash, or hummus, or in place of all-purpose flour in pancakes and baked goods. I also love to toss veggies with a savory almond butter sauce made with veggie broth, minced garlic, fresh grated ginger, and crushed red pepper.

Cynthia Sass, MPH, RD, is Health 's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams.

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