Consuming almonds daily can help control blood sugar levels in specific populations, such as Asian Indians, according to a research article.
Analysing previously published research on almonds and cardiometabolic health, an international team of researchers and physicians said almonds can help improve metabolic health by reducing ‘bad’ cholesterol and increasing beneficial gut bacteria.
Findings, published as a consensus article in the journal Current Developments in Nutrition, reinforce almonds’ role as a heart-healthy, weight-supporting, and gut-friendly food, the team said.
The findings also reveal how almonds can potentially benefit specific populations such as Asian Indians, where rising rates of cardiometabolic diseases are a concern, study author Dr Anoop Misra, chairman of Fortis Centre for Diabetes, Obesity and Cholesterol, told PTI.
Consuming almonds was found to lower LDL, or ‘bad’ cholesterol by five units, and diastolic blood pressure in small but significant amounts of 0.17-1.3 mmHg.
For Asian Indians with pre-diabetes, eating almonds daily can help reduce fasting blood glucose and HbA1C, the researchers said.
“The most current meta-analyses on almond consumption and various health-related endpoints suggest that almond consumption does not result in weight gain and results in small reductions in LDL cholesterol and diastolic blood pressure, as well as improved glycemic responses in certain populations (i.e. Asian Indians),” the study said.
Dr Misra said, “These benefits aid weight loss efforts by helping stabilise energy levels and reduce appetite fluctuations. When paired with balanced nutrition and physical activity, almonds can be a health-promoting part of a weight loss plan.”
In the article, the authors also wrote that “there was some evidence that almond consumption of (more than) 50 grams per day may have led to small reductions in body weight in some study participants.” They said the result debunks the myth that almonds can contribute to weight gain. Source: PTI