Almonds And Your Health
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If you love nuts but avoid them because you’ve heard they are high in fat, you will be happy hear the good news about almonds. The fat in almonds is monounsaturated, which means that, like olive oil, they can reduce your risk of heart disease. In fact, studies show that when you substitute nuts for an equivalent amount of carbohydrate in an average diet, you get a 30% reduction in heart disease risk. Even better, you can get a 45% risk reduction if you substitute nuts for saturated fats such as are found in meat and dairy products. 44
Even the government is leaning toward allowing a health claim on food packages touting the nutritious benefits of nuts. The Food and Drug Administration is now reviewing a proposal that would allow foods containing nuts to carry this label: "Diets containing one ounce of nuts per day can reduce your risk of heart disease." 22
Nuts are high in MUFA, fiber and micronutrients and have been shown to have beneficial effects on cardiovascular risk. Although studies suggest that nuts can reduce heart disease risk in healthy persons, the effect of nuts on insulin resistance and in patients with type 2 diabetes have not been well studied. A recent study assessed the effects of an almond-enriched diet on insulin sensitivity and lipids in patients with normoglycemia or type 2 diabetes. The study also performed a direct comparison of almonds with other dietary sources of MUFAs to test the hypothesis that an increased nut consumption produces greater benefits than do high-MUFA oils on serum lipids and lipoproteins and glycemia in patients with type 2 diabetes. 5
Other research findings that link high-fat diets to increased cancer risk may be the result of diets low in cancer-fighting fruits and vegetables. Despite their fat content, nuts may be a true health food. 19
In summary the panel’s conclusions were:� The almond research is very impressive. The studies are well done, published in peer-reviewed journals and very consistently have the same conclusions—almonds as part of a diet low in saturated fat and cholesterol can reduce the risk of heart disease. 7
EVIDENCE Gene Spiller, D.Sc., Ph.D., director of the Health Research and Studies Center in Los Altos, Calif., added 100 g (approximately 3 ounces) of almonds per day for nine weeks to the diets of men and women with elevated cholesterol levels. His study, published in the Journal of the American College of Nutrition, showed that almonds helped lower total cholesterol by 7 to 10 percent and LDL by as much as 14 percent. The level of HDL in the test subjects was unaffected. 6
A high-fat food that’s good for your health? That’s not an oxymoron, its almonds. Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. Five large human epidemiological studies, including the Nurses Health Study, the Iowa Health Study, the Adventist Health Study and the Physicians Health Study, all found that nut consumption is linked to a lower risk for heart disease. Researchers who studied data from the Nurses Health Study estimated that substituting nuts for an equivalent amount of carbohydrate in an average diet resulted in a 30% reduction in heart disease risk. Researchers calculated even more impressive risk reduction–45%–when fat from nuts was substituted for saturated fats (found primarily found in meat and dairy products). 2
as were the postprandial areas under the insulin concentration time curve. No postmeal treatment differences were seen in total antioxidant capacity. However, the serum protein thiol concentration increased following the almond meal, indicating less oxidative protein damage, and decreased after the control bread, rice, and potato meals. Almonds are likely to lower this risk by decreasing the glycemic excursion and by providing antioxidants. These actions may relate to mechanisms by which nuts are associated with a decreased risk of CHD. 13
HOW TO BUY AND STORE Due to their high unsaturated fat content, almonds are very susceptible to rancidity. Chopped or ground nuts have the highest risk of becoming rancid and should be used immediately. Whole, shelled almonds stored in a tightly sealed container will remain usable for up to nine months in the refrigerator and one year in the freezer. Almonds in the shell will keep up to one year stored in a cool, dry place. When purchasing, check for dark patches, which indicate rancidity, and avoid discolored, moldy, or shriveled nuts. 6
Almonds are a great cholesterol-lowering food. Nearly 70 per cent of the fat in almonds is mono-unsaturated, a suggested substitute to saturated fats. This helps reduce cholesterol. Research shows that almond and almond oil have similar cholesterol lowering effects. In fact, eating almonds consistently lowers total and LDL cholesterol respectively by 4 and 5 per cent. This cholesterol lowering effect is similar to heart healthy foods such as oats and soy. 38
In a clinical trial (American Heart Association, Circulation), test subjects ate one ounce of almonds per day for a month and lowered their LDL cholesterol by 4.4%. Those who doubled their almond intake saw a greater drop. 23
Almonds have been enjoyed for centuries. Nut-derived or plant-based proteins have been a staple in some cultures and, combined with a variety of foods, can provide the necessary spectrum of amino acids. The health benefits of nuts have become widely known and these tasty morsels are consumed to provide some of the protein and fat in modern diets. 23
Traditionally, plant proteins have been regarded as inferior to animal protein. In the past, experts have expressed concern over the use of plant sources of protein. Current knowledge indicates that plant-based proteins are incomplete or are missing at least one of the indispensable amino acids. However, research suggests that an overall mixed diet provides the complementary spectrum of amino acids. So almonds as part of a healthy diet rich in a variety of foods contribute to the overall protein quality of the diet and provide complete and high quality protein. 1
The wild form of domesticated almond grows in parts of the Levant; almonds must first have been taken into cultivation in this region. The fruit of the wild forms contains the glycoside amygdalin, "which becomes transformed into deadly prussic acid (hydrogen cyanide) after crushing, chewing, or any other injury to the seed" 11
Researchers fed 15 healthy subjects 5 meals providing a comparable amount of carbohydrate, fat and protein: 3 test meals (almonds and bread, parboiled rice, and instant mashed potatoes) and 2 bread control meals. Blood samples, taken before each meal and 4 hours afterwards, showed levels of protective antioxidants increased after the almond meal, but decreased after the other meals. And not only did the almond meal increase antioxidant levels, but unlike the other foods, almonds also lowered the rise in blood sugar and insulin seen after eating. 2
References
The Panacea offers these health-extracts to help people investigate health-related subjects in greater depth using the references given in each paragraph. Kindly note that these are current extracts from the web, meant for research, and that these are not meant to be medical advise. For all your health-related needs you must consult trained and licensed personnel.
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