Almonds – Superfood
Almonds – Superfood
For years we have been told to stay away from nuts and seeds because of their fat content. Researchers are beginning to understand that fats are not equal. The properties found in nuts and seeds, especially almonds, are very beneficial to the heart and the functions within the body. The fats in nuts and seeds are processed differently during metabolism and contain numerous beneficial nutrients.
Almonds have been shown to lower LDL cholesterol. The fats in almonds are monounsaturated fats that demonstrate an ability to reduce LDL by 8-12% when almonds are used in place of other fatty foods. A British study showed that when almonds were included in a cholesterol lowering diet with oats, beans and other soluble fiber foods, such as pears, the effects were cumulative and substantial results were seen as early as two weeks. A study in Toronto, Canada showed that 2.5 ounces of almonds have a greater effect at lowering LDL and raising HDL than a whole wheat muffin containing the same fat and fiber content as the almonds.
The Vitamin E found in almonds helps promote healthy skin and hair. In addition, Vitamin E is important to the elasticity and strength in blood vessels, helps prevent age spots, slows aging and contributes to athletic performance. Almonds are also a very good source of manganese, copper, vitamin B2 and phosphorus.
2½ to 3 ounces of nuts eaten with high glycemic foods reduces the glycemic effect of the food substantially, helping stabilize blood sugar levels. In addition, antioxidant levels also significantly increased in one study when almonds were added to a meal.
A quarter cup of almonds contains almost 8 gram of protein. That is more than an egg, with 5.5 grams of protein. Almonds, as plant based foods, are easier for the body to digest and utilize, will provide more fiber, leaving you feeling fuller, and contain heart healthy fats with cholesterol balancing properties.
The high concentrations of phytochemicals found in almonds have been shown to help reduce cancer risk. Combined with its Vitamin E content and heart healthy fats, almonds also provide a powerhouse of antioxidants. Almonds, walnuts and other nuts are a staple in treating cancer in alternative treatments. These were included in my dad’s diet as he left traditional medicine on his journey to be cured of Stage IV cancer.
In one study almonds were shown to provide greater weight loss. Participants were given the same number of calories daily, but one group ate almonds and had 39% of their diet from fats and the second group received only 5% of their diet from fats. Those eating almonds experienced a 62% greater reduction in their weight/BMI (body mass index), 50% greater reduction in waist circumference, and 56% greater reduction in body fat compared to those on the low calorie high carbohydrate diet. Other studies have shown that those who included nuts in their diet were much less likely to gain weight. One study in Spain for a 28 month period with over 8,000 people showed that those who ate nuts at least twice a week were 31% less likely to gain weight than those who seldom or never ate nuts.
Nutrient rich almonds should be included in your diet as a substitute for other fatty snacks. A quarter cup of almonds contains almost 100 mg of magnesium and 257 mg of potassium. These essential minerals are necessary for blood vessel health, nervous system transmissions, cellular health and the exchange of oxygen to cells, as well as maintaining proper body pH, bone health and a balance of calcium and sodium in the body fluids.
Almonds are surely a natural nutritional powerhouse food, with benefits for healthy cholesterol levels, heart health, cancer treatment, blood sugar control and weight loss. You should include a handful of almonds in your diet twice weekly or more.