Mighty almonds

Binge on nuts. High on protein, fibre, calcium and vitamin E, almonds help treat diabetes and improve glycemic control

Perhaps, one of the most unexpected and novel findings in nutrition in the past decade is that nut consumption offers several health promoting and protecting properties.

Prized for centuries in the ancient Indian texts for their health restoring properties, almonds stand out from other nuts with respect to their special nutrition profile. Almonds contain high amounts of protein, fibre, magnesium, calcium and vitamin E. The fat is predominantly heart-healthy mono-unsaturated 70, the type found in olive oil. A highly desirable type of fat, it has been shown to reduce bad cholesterol levels and increase the good cholesterol. A meta-analysis of seven almond studies showed as high as 10 per cent reduction in total cholesterol and LDL bad cholesterol for subjects with high cholesterol levels. This cholesterol-lowering effect is almost similar to that of other heart-healthy foods such as oats and soy.

Almonds may have a role in treating diabetes and improving glycemic control and potentially improving diabetes outcomes. A recent study reported that low-calorie diets supplemented with nuts produce a more lasting and greater magnitude of weight loss among obese subjects while improving insulin sensitivity.

Almonds richness in vitamin E and other powerful antioxidants natural substances known to fight diseases contribute to their role in prevention of heart disease, diabetes and cancer. The antioxidant polyphenols, vitamin E and dietary fibre in almonds may be the components that exert the greatest cancer preventive effect. Additionally, vitamin C and E in almonds works in synergy with the polyphenols to reduce oxidation, preventing damage from free radicals rogue elements in the body that can destroy cells and potentially lead to problems such as heart disease and stroke. The high calcium and magnesium levels make almonds a great choice for improving bone health, particularly among children and women. Almonds are also rich in folic acid, which make them useful for preserving nerve cells, delaying ageing and preventing heart disease.

Due to their richness in fibre, protein and high quality of fat, almonds make a high nutrient and high satiety food for weight watchers. Numerous studies have corroborated these findings. Almonds are rich in a special amino acid building blocks of proteins known to release hormones that help control appetite. In addition, this essential amino acid is also necessary for synthesis of neurotransmitters in the brain and thereby helping in alleviating depression, controlling addictive behaviour and encouraging mental alertness.

Almonds can be consumed year round. They provide not only nutrition, but also enhance taste and texture of food. Soaking them in summers may help make the nutrients easily digestible. However, feel free to consume them just the way you like. The skin, in fact, contributes significantly to the fibre content. Almonds, being an excellent source of essential nutrients and antioxidants and innumerable health benefits, are a sure and sound investment for good health.
The writer is a former senior nutritionist at Escorts. She heads the Centre of Dietary Counselling and also runs a health food store. She feels that for complete well-being, one should integrate physical, mental and spiritual health. According to her: 8220;To be healthy should be the ultimate goal for all.8221;