Although nuts are generally high in fat, the healthy benefits of almonds start with the especially high concentration of monounsaturated fats, which has been associated with reduced risk of heart disease. Almonds are also rich in the antioxidant Vitamin E
, and the minerals magnesium (which improves the flow of blood, oxygen and nutrients throughout the body) and potassium (which is an important electrolyte involved in nerve transmission and muscle contraction).For diabetes, incorporating almonds into meal plans appears to decrease after-meal rises in blood sugar and insulin. Eating almonds along with a high glycemic index food significantly lowers the glycemic index of the meal and lessens the rise in blood sugar after eating. One study found that replacing 20% of dietary calories with almonds led to improved markers of insulin sensitivity and lower cholesterol levels.
Tips For Adding Almonds To Your Diet:
- Have a handful of almonds as a snack with a piece of fruit
- Try almond butter in place of peanut butter on whole wheat toast or bread
- Top salads with almonds that have been lightly toasted in the oven
- Chop almonds and add to rice, pasta, or sauteed vegetables for added crunch
- Use finely chopped almonds in place of bread crumbs on top of baked casseroles
Sources:
Michelle Wien, DrPH, David Bleich, MD, Maya Raghuwanshi, MD, Susan Gould-Forgerite, PhD, Jacqueline Gomes, MBA, Lynn Monahan-Couch, MPH and Keiji Oda, MPH. Almond Consumption and Cardiovascular Risk Factors in Adults with Prediabetes. Journal of the American College of Nutrtion. 2010 29(3):189-197.
Kendall CW, Josse AR, Esfahani A, Jenkins DJ. Nuts, Metabolic Syndrome and Diabetes. British Journal of Nutrition. 2010 104(4):465-73.
