Almonds have always been touted as a source of plant protein, good fat and fibre that make them a key component in a heart-healthy diet. But there have been worries about whether having these nutrient and calorie-dense nuts consistently could lead to a calorie spike and weight gain in those who are already struggling with obesity. A new multi-nation meta-analysis puts paid to such doubts.
It shows that almond consumption does not result in weight gain and results in small reductions in LDL (low-density lipoprotein) or bad cholesterol and diastolic blood pressure (the pressure in your arteries when your heart rests between beats or the bottom number in a blood pressure reading, which is typically written as systolic/diastolic, like 120/80 mm Hg). Not only that, it shows that it helps reduce blood sugar in certain populations, Asian Indians being among them.
The study is significant because almonds seem to be a superfood which can act as a beneficial dietary tool to manage the burden of non-communicable diseases among Indians. “Our previous studies have shown how pre-loading our meals with almonds cuts blood sugar. Now this scientific paper demonstrates benefits for cardiometabolic health,” says Dr Anoop Misra, co-author and chairman, Fortis C-Doc for diabetes and endocrinology.
What are the key takeaways of the almond study for heart health?
- Almond consumption results in a small but significant reduction in LDL cholesterol by approximately 5 mg/dL (or about 5%) for the general population, including those at risk of chronic diseases.
- Meta-analyses show that almond consumption does not lead to weight gain despite their caloric content, and may even contribute to small reductions in body weight at doses around 50 g/day.
- Almonds contain several components that may contribute to cholesterol-lowering effects, including β-sitosterol (a phytosterol with established evidence for lowering LDL), monounsaturated fats (67%), polyunsaturated fats (11%), and dietary fibre (11%).
- The effect on cholesterol appears to be dose-dependent, with greater effects observed at higher almond consumption (greater than 50g/day) and longer feeding periods (10+ weeks).
- While the cholesterol-lowering effect is modest for individuals, researchers note these reductions could have significant public health benefits, especially when almonds are combined with other foods in specific dietary patterns targeting lower LDL cholesterol (such as the Portfolio diet).
What’s the right way of consuming almonds?
I would say a fistful divided in half every morning and evening. For people with diabetes, almonds are a great snack in between meals or 30 minutes before meals. In specific people, to enhance efficacy, this may be increased after deleting some calories from other items. Make sure that you do not exceed your daily recommended calorie intake.
Should almonds be had raw?
In all our studies, we have used dry almonds. Soaked ones ease digestion.
In fact, this large study shows how almonds are the most nutritionally dense foods we could eat. A research, conducted by scientists in South Korea, gave almonds an impressive “nutritional fitness” score of 97 out of 100.
© The Indian Express Pvt Ltd
