Health benefits of almonds: 10 ways this superfood helps your heart, metabolism, blood sugar levels
Health benefits of almonds: Almonds might seem like a simple snack, but along with a good crunch they being a plethora of benefits; from helping your heart and metabolism to supporting gut health and blood sugar.
Health benefits of almonds You’ll find them in the morning, soaked in a bowl, you carry them in travel pouches, they fill your kitchen jars, and a mandatory snack for school tiffins. Almonds have been a part of our lives for generations. But over the last decade, scientists have started looking at this humble nut with fresh eyes. And while every study doesn’t say the same thing, multiple studies suggest that almonds are good for your heart, gut, metabolism, weight loss, and blood sugar. Here’s why (Images: Canva)
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Nourish with nutrients Almonds are full of goodness; plant-based protein, healthy fats, fibre, and a solid mix of minerals and vitamins. That’s a lot for such a small nut. Compared to biscuits, chips, or even some protein bars, almonds hold their own, minus the guilt. Try this tip: Soak 6–8 almonds overnight and have them first thing in the morning.
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Won’t make you fat Despite what many still think, almonds don’t cause weight gain. In fact, studies where people ate up to 100 grams a day showed no weight increase. Turns out, almonds keep you fuller for longer, and your body doesn’t absorb all the fat in them anyway. Try this tip: Replace your 4 pm snack with a handful of raw/ roasted almonds.
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Lower bad cholesterol Regular almond eaters have seen slight but steady drops in LDL, or ‘bad’ cholesterol. It’s not dramatic, but it’s consistent. And for those watching their heart health, every little drop counts. Try this tip: Add chopped almonds to your morning porridge or dahi.
Help with blood pressure High blood pressure is becoming a cause of concern for many. Some research shows almonds can help reduce diastolic blood pressure, especially when consumed daily in small handfuls. It’s not a quick fix, but it might help ease the edges. Try this tip: Combine almonds with potassium-rich foods like bananas or spinach.
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Blood sugar’s mixed story Almonds don’t show the same blood sugar results for everyone. In general, effects vary. But in people with diabetes, studies point to improved long-term sugar levels like HbA1c. Try this tip: Pair almonds with low-GI foods to slow sugar spikes.
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Works well in India Indian studies are showing promise, people with prediabetes or diabetes saw real improvements in blood sugar and fasting insulin after adding almonds to their diet. The reasons are still being explored. Try this tip: Use almonds in homemade trail mix with curry leaves and spices.
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Support gut health Almonds feed friendly gut bacteria, which break down food, ease digestion, and improve nutrient absorption. In return, they produce little compounds that keep your gut, and you, feeling better. Try this tip: Eat almonds with yoghurt for a double gut boost.
Nudge sugar hormones Fibre from almonds fuels the gut bacteria that may affect hormones like GLP-1 and GIP. These help regulate appetite and blood sugar, potentially reducing hunger and improving metabolism. Try this tip: Snack on almonds between meals instead of processed bars.
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Science isn’t done yet Not all studies agree. The benefits vary based on how almonds are eaten, how long the trial lasted, and who took part. So while almonds show clear potential, they’re not a magic fix. Try this tip: Keep a journal of how you feel after adding almonds daily.
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Deeper research ahead Experts are now focusing on why some people respond better to almonds than others—studying absorption, gut diversity, and individual metabolism. Answers could make almond-based diets more personal and precise. Try this tip: Mix raw and roasted almonds to keep things interesting. (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 specific health diagnosis)
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
