India is known as the world’s diabetes capital. It faces a mounting crisis of heart disease and metabolic disorders. A new global research highlights that almonds could help manage weight control, blood, sugar and improve heart health, and strengthen gut balance when added to the every day diet.
Almonds are nutrient-packed. These nuts are may help in the fight against heart disease, diabetes, and obesity. A new global review of research, with significant Indian evidence, suggests that a small daily portion of almonds may do what complex diets often fail to achieve: steady blood sugar, protect the heart, and nurture gut health.
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Cardiometabolic diseases, which include diabetes and cardiovascular conditions, have reached epidemic levels. Nearly one in three deaths globally is linked to heart disease. India carries an especially heavy burden, with more than 100 million people living with diabetes or prediabetes, observes Dr Anoop Misra, endocrinologist and Chairman of Fortis C-DOC, also heading the National Diabetes, Obesity and Cholesterol Centre. “India’s label as the world’s diabetes capital is sadly true. But research shows that simple, sustainable changes in diet can create lasting impact.” He says.
A new paper, published in Current Developments in Nutrition by Dr Misra and ten global experts, analysed decades of research. It says almonds are among the most researched foods for cardiometabolic health, and their benefits are particularly relevant to Asian Indians, who face higher diabetes risk compared to other groups.
Reasons why almonds are a good addition in your diet:
Support heart health
Almonds lower “bad” cholesterol (LDL) and diastolic blood pressure. “Replacing saturated fats with the good fats in almonds significantly reduces heart disease risk,” explains Dr Misra.
Aid weight management
Packed with protein and fibre, almonds help control hunger and may even lead to modest weight loss. “Fifty grams or more daily can reduce overall calorie intake by reducing snacking,” says Dr Misra.
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Improve gut balance
Regular almond intake boosts healthy gut bacteria and increases short-chain fatty acids, which help in managing excess body fat and strengthening immunity.
Regulate blood sugar
Perhaps most striking are findings on blood sugar. Studies in India show almonds reduce fasting glucose and HbA1C, reversing prediabetes in nearly a quarter of participants in Dr Misra’s Delhi trial. “To take someone from impaired tolerance back to normal levels is, in medical terms, the holy grail,” he notes.
Other benefits
Almonds are affordable, portable, and shelf-stable. Unlike fad diets, they can slip easily into everyday meals. In the words of Dr Misra, “This research empowers us to make informed, practical choices. Sometimes, better health begins with something as small as a handful of almonds.”
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.
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