In the study, researchers from Sookmyung Women's University and ICAN Nutrition Education and Research in South Korea looked at how eating almonds daily affects lipid profiles and body composition. To do this, they gave healthy participants either 56 grams of almonds per day or carbohydrate-rich control food items that had a similar number of calories. The study participants continuously ate almonds or control for 20 weeks, while maintaining their usual diet and physical activity. They also avoided eating extra almonds or other nuts and nut products throughout the study period.
The researchers, on the other hand, took note of the changes in the participants' lipid profiles and body composition before the intervention, at the eighth week, 16th week, and 20th week of the intervention.
The results showed that participants who ate almonds every day for 20 weeks had significant reductions in their blood lipid profiles, such as levels of triglycerides, total cholesterol, low-density lipoprotein (LDL) cholesterol, and non-high-density lipoprotein (non-HDL) cholesterol. They also experienced decreases in body fat mass and waist-hip ratio.
In conclusion, the findings of the study indicate that daily consumption of almonds can help improve lipid profiles and body composition. (Related: Eating almonds found to accelerate the body’s mechanism for eliminating high cholesterol.)
Almonds and its many benefits
Almonds, particularly those natural and unsalted ones, are probably one of the best foods you could snack on. Aside from being delicious, they are also nutritious. By eating around 23 almonds a day, you are already consuming many essential nutrients that you need every day. Almonds are packed with vitamin E, calcium, magnesium, and potassium. They are also a great source of protein and fiber. Moreover, they are naturally low in sugar. A 23-almond serving contains 13 g of healthy unsaturated fats, 1 gram of saturated fat, and no cholesterol or salt. Out of all tree nuts, almonds contain the highest amounts of protein, fiber, calcium, vitamin E, riboflavin, and niacin. Many studies have also proven that eating almonds can help enhance overall health and well-being. Here are some of them:
- Almonds can keep the heart healthy: Eating 1.5 ounces of most nuts, including almonds, every day may lower the risk of heart disease. Almonds also contain many nutrients that help enhance heart health. One of these is its magnesium content, which is important in preventing heart attacks and high blood pressure. Research has also shown that almonds lowered cardiovascular disease risk factors, such as LDL cholesterol levels and belly fat.
- Almonds can help you maintain a healthy weight: Like other nuts, almonds can help you maintain a healthy weight. This can be attributed to the fiber, protein, and healthy fat content of almonds because these nutrients can make you feel full and satisfied, preventing you from overeating. Magnesium also plays a role by regulating blood sugar, which is essential in reducing food cravings. Moreover, almonds may prevent the body's absorption of calories.
- Almonds may be good for the digestive system: Eating almonds can also improve digestive health. This is because of the high fiber content of almonds that provides them with probiotic properties. Prebiotics serve as food for the good bacteria in the gut and help keep a healthy gut microbiome.
- Almonds may help prevent diabetes: The American Diabetes Association reported that a Mediterranean diet incorporating nuts, including almonds, can help prevent diabetes even without significant changes to weight, physical activity, or caloric intake.
Read more news stories and studies on what foods that make you healthy by going to Superfoods.news.
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