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Health Benefits of Almonds


​When we snack, we tend to lean towards something sweet and salty- something that will satiate the grumble in our bellies. Certain snacks can be satisfying to eat, but not all snacks are created equal when it comes to positive effects on the body.

​Almonds are one of the most popular snacks when it comes to nuts, but why is that? Almonds are actually “the tree nut highest in protein and fiber,” [1], making them very nutritional. Almonds are also known to be a good source of “vitamin E, riboflavin, niacin, calcium, magnesium and potassium,” [1]. These vitamins and natural ingredients can help to regulate “fluctuations of blood glucose,” [2].

​Additionally, in a study done to examine the effect of almonds and cholesterol levels, almonds have also been proven to reduce LDL-C levels (or high low-density lipoprotein-cholesterol, which is bad for you), which contribute to cardiovascular disease and also are “a known risk factor for coronary heart disease” [3]. HDL-C (or low high-densitylipoprotein-cholesterol, which is good for you) is also maintained, and/or increased with the consumption of almonds. So, in reference to cholesterol, almonds are good for preventing dyslipidemia, which is abnormally high levels of cholesterol fat in the blood. Dyslipidemia is a serious, and common, condition that can increase a person’s risk of heart attacks, stroke, and other concerns that have to do with the circulatory system.

One of the other main reasons that we choose almonds as a go-to snack is because they are satiating. When we reach satiety, we reach a satisfying level of fullness, which ultimately leads us to stop continuing to snack. This has a positive influence on appetite control, which many people aiming for weight loss are striving for.

So, almonds are a win-win when it comes to nutrition, weight loss, satisfaction, and cardiovascular health. A handful a day can be a great alternative to any fatty foods that you normally eat as a midday snack. And, on top of all the other benefits, they’re tasty! References:

1. Hull, S., Re, R., Chambers, L., Echaniz, A., & Wickham, M. S. (2015). A mid-morning snack of almonds generates satiety and appropriate adjustment of subsequent food intake in healthy women. European journal of nutrition, 54(5), 803-810. https://link.springer.com/article/10.1007/s00394-014-0759-z


2. Tan, S. Y., & Mattes, R. D. (2013). Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial. European journal of clinical nutrition, 67(11), 1205-1214. https://www.nature.com/articles/ejcn2013184?wptouch_preview_theme=enabled

3. Kalita, S., Khandelwal, S., Madan, J., Pandya, H., Sesikeran, B., & Krishnaswamy, K. (2018). Almonds and cardiovascular health: A review. Nutrients, 10(4), 468.


 

Contributors:

Author: Kayjah Taylor

Editor: Terin Buckley

Health scientist: Keeana Bacchus

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