What a Nut: Studies Crack Almonds' Health Benefits
April 13, 2005 -
Almonds as a new health trend? It may not be so nutty.
Retailers looking to reset their snack aisles may want to consider three studies presented during the 2005 Experimental Biology conference that add the growing body of research supporting almonds' health benefits. Eating just a handful of almonds may be a valuable tool to combat some of America's leading health threats, including obesity, heart disease and diabetes, the studies suggest.
One reason for almonds' healthful benefits may be the way their nutrients are absorbed in the body. Almonds appear to help block absorption of fat and carbohydrates and improve satiety, which may be a key mechanism behind their heart-healthy, cholesterol lowering and weight-maintenance capabilities.
"Our research shows the fiber structure of almonds may block some of the fat from being absorbed, thereby reducing the calories available from almonds," said research presenter Peter Ellis, PhD, King's College London. "It is possible that the fiber in almonds is also affecting carbohydrate absorption, which may have implications for diabetes and heart disease."
Adding almonds to a diet may contribute to greater satiety and may prevent weight gain. According to researchers at Purdue University, preliminary results show that adding nearly two servings of almonds to one's existing diet had no effect on body weight or percentage of body fat. The study showed that people who added almonds to their diets reduced calories from other food sources. As a result, individuals did not consume extra calories or gain weight.
Eating almonds as part of a heart-healthy diet may lower cholesterol as much as statin drugs, even among patients in a non-clinical setting. University of Toronto research provides more evidence that almonds are one of the most heart-healthy foods around. The study finds that a certain heart-healthy dietary approach including almonds is effective in lowering LDL, or "bad" cholesterol, significantly even when participants consumed the almonds as part of their regular daily routine. The approach, known as the "Portfolio" eating plan because it includes a variety of heart-healthy foods, combines recognized heart-healthy foods such as oatmeal, beans, olive oil, soy products and a daily one-ounce handful of almonds.
Almonds also slow absorption of carbohydrates in the body, which may help management of diabetes. In addition to lowering cholesterol levels and reducing the risk of coronary heart disease, researchers at the University of Toronto are finding that eating almonds may reduce the impact carbohydrate-rich food has on blood sugar levels.
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