1 Food Can Help Obese People Avoid Diabetes and Heart Disease

If you’re obese, including almonds in your daily diet can help to prevent diabetes and heart disease.

Almonds are popular and affordable. Aside from being delicious, they also contain antioxidants, promote skin health, lower cholesterol, and aid digestion.

But for obese people, almonds have far more benefits and should be incorporated into their daily diet.

Almonds Can Help Prevent Diabetes and Heart Disease in Obese People

A recent study published in the journal Frontiers in Nutrition in January 2023 by researchers from India’s Foods Nutrition and Dietetics Research unit clarified the effectiveness of almonds in reducing the risk of diabetes and heart disease in obese people.

The study investigated the effectiveness of almonds in reducing insulin resistance and improving lipid profiles in overweight people.

A total of over 350 overweight or obese volunteers (body mass index 23 kg/m2) aged 25 to 65 years were enrolled in this 12-week randomized, controlled trial in Chennai, India. The experiment group ate 43 grams of almonds per day, while the control group was told to eat a normal diet while avoiding nuts.

The researchers evaluated the participants’ anthropometric, clinical, and dietary data at various points throughout the experimental period. In addition, indicators related to diabetes development were evaluated.

The study discovered that participants who ate almonds on a daily basis saw significant improvements in reliable indicators of pancreatic-cell function and risk factors for diabetes and heart disease, which included elevated oral insulin disposition index, decreased insulin resistance index, and total cholesterol. Furthermore, participants who consumed almonds reduced their carbohydrate intake as a result of the nut consumption.

Almonds Can Help Prevent Diabetes by Improving One’s Diet

Researchers concluded that almond consumption reduced risk factors associated with the development of diabetes, which may be related to the fact that almonds changed the volunteers’ dietary structure. Almond consumption resulted in a significant decrease in carbohydrate intake and an increase in dietary fiber and unsaturated fatty acid intake, improving the structure and quality of their diets.

Another randomized, controlled trial published in the United States supported the idea that almond consumption could improve diet structure. According to the study, consuming 3 ounces (85 grams) of almonds per day significantly reduced sugar intake while increasing protein, unsaturated fatty acid, and fiber intake in patients with prediabetes. Almonds may lower the risk of diabetes by improving dietary nutritional status.

Almonds’ Fatty Acids May Help Prevent Heart Disease

The Frontiers in Nutrition study also revealed that almonds could also reduce total cholesterol. It showed that the fatty acid content of almonds might induce lower cholesterol levels and thus be beneficial for the heart, which is a plausible explanation.

Furthermore, almonds are high in several nutrients, including vitamin E, unsaturated fatty acids, and dietary fiber, all of which work together to lower the risk of heart disease.

The Nutritional Value of Almonds

Almond is a type of tree nut that is native to the Mediterranean region. Almond trees were later cultivated as early as 3,000 BC. Almonds are even mentioned as a prized food given as a gift in the first book of the Bible, Genesis. That is to say, almonds are high in nutrients.

The nuts are rich in flavonoids and polyphenols, which not only help control cholesterol levels in the body but also lower the risk of heart disease and other chronic diseases.

Almonds are an excellent source of fiber, which can help reduce hunger pangs and support weight management. Furthermore, they are a great source of protein, making them valuable for vegetarians seeking protein intake. Additionally, consuming almonds can provide essential trace elements and vitamin E, among other health benefits.

According to a scientific study, almonds also have beauty benefits. They can also promote skin microcirculation and make the skin rosy and glowing.

The nuts are also a popular herbal remedy in traditional Chinese medicine (TCM) clinics. They are commonly used in health care and the treatment of patients suffering from lung dryness, asthma, and cough. Almonds are considered fruits in addition to nuts, and as such, have the highest carotenoid content of any fruit, second only to mango. They are known as the anti-cancer fruit.

Almonds Won’t Cause Obesity

Many people are concerned that eating nuts will cause weight gain due to their high fat content. However, nuts have been shown to lend a sense of satiety, which means they typically will not lead to weight gain, nor increase central obesity and metabolic syndrome.

Concerns about eating nuts and gaining weight may be unfounded anyway, according to the Frontiers in Nutrition study. Almonds’ monounsaturated fatty acids help lower blood lipids, and dieters can easily lose weight without following a strict diet.

How Many Almonds Should You Eat Every Day?

According to a study published in Free Radical Research, eating 50 grams of almonds per day for a month would result in significantly higher levels of antioxidants in the blood and improve vascular function. It could improve blood flow, lower blood pressure, and potentially reduce the risk of heart disease.

For most people, 40 grams of almonds a day is enough. Almonds can be consumed raw. Furthermore, almonds are available in a variety of products, including almond milk.

Soaked Almonds Are More Nutritious

In an Instagram video, renowned nutritionist and clinical dietician Pooja Makhija demonstrates why almonds are most nutritious after soaking and peeling. She explains four major reasons:

1. Almonds have a tougher outer skin, making them more difficult to digest.
2. Tannins in the skin can also inhibit nutrient absorption.
3. Soaking makes chewing almonds easier.
4. Soaking reduces phytic acid absorption while increasing calcium, zinc, and manganese absorption.

What Foods Pair Well With Almonds?

Almonds can add a special sweetness and aroma to salad dressings, sauces, custards, and ice creams.

Pairing honey with almonds is a delicious and unique way to enjoy almonds while satisfying a sweet tooth.

You can combine cinnamon with almond extract to create a delightfully refreshing flavor. Almonds pair well with a variety of fruits, including strawberries, peaches, raisins, and plums.

Almonds can also be combined with vanilla, chocolate, and coffee to create a variety of delectable flavors.