Managing blood sugar with almonds: Study – Diabetes and cholesterol regulation, and other benefits of the nut

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July 8, 2021

KEY STORY

How many times have you been pestered by your mother to eat badam, also known as almonds, to enhance your cognitive skills? The claims may not seem to have much ground earlier but studies have shown the cognitive enhancing benefits of almonds.
According to a study published in JAMA Network titled “Vitamin E and Cognitive Decline in Older Persons”, less cognitive decline was observed in people who consumed Vitamin E and almonds are a rich source of the same. The benefits do not stop here, there is much more to this amazing nut.

Here is what the study says
According to a recent study published in Frontlines in Nutrition titled “Effect of Almond Consumption on Metabolic Risk Factors—Glucose Metabolism, Hyperinsulinemia, Selected Markers of Inflammation: A Randomized Controlled Trial in Adolescents and Young Adults”, the benefits of twice a day almond consumption in regulating healthy levels of blood sugar and cholesterol was witnessed.
The study was conducted on 275 participants consisting of 216 females and 59 males. The almond group was diagnosed with pre-diabetes. In this randomised controlled trial, the group ate 56 g (340 calories) of unroasted almonds for three months twice a day. The control group consumed 340 calories in other forms of food for the same time frame.
Dr Jagmeet Madan, Nutritionist, and Professor and Principal at Sir Vithaldis Thackersey College of Home Science in Mumbai and the principal investigator of the study said, “Lifestyle changes including improved nutrition and exercise targeted at teens and young adults have the potential to halt the progression from prediabetes to Type-2 diabetes. Results from this study show that the change does not have to be a major one — simply including a twice-daily snack of almonds can make a difference.”
“The study results are very promising in showing how almonds improved total and LDL-cholesterol levels and reduced HbA1c levels in just 12 weeks of consumption,”, he added.

Benefits of almonds
1. Almonds are a rich source of antioxidants that can help reduce oxidative stress.
2. Almonds contain an ample amount of vitamin E which is essential to reduce the risk of several health complications.
3. Almonds can help manage blood pressure levels due to the presence of magnesium.
4. Almonds may help promote weight loss.
5. Almonds are fulfilling and can help reduce unhealthy calorie intake.