Health benefits of almonds: You need this nourishing nut to manage weight, diabetes and heart health

Health benefits of almonds: When paired with other foods, almonds can ease the impact of carbohydrates on blood sugar, therefore making them a valuable addition to diabetes management

Almonds, known as tree nuts, are much more than their popularity as a snack. They are rich in protein, monounsaturated fatty acids, and dietary fibre (with a 4:1 ratio of insoluble to soluble fibre). Additionally, these superfoods provide essential nutrients such as vitamin E, riboflavin, manganese, magnesium, copper, and phosphorus. Furthermore, the NIH recommends a daily intake of 30–50 gm of almonds as an integral part of a healthy diet.

Indulging in almonds as a snack contributes in maintaining a wholesome life. Says Bengaluru-based Nutrition & Wellness Consultant Sheela Krishnaswamy, "Almonds have consistently proven to be a nutrient-packed powerhouse, delivering advantages for heart health, weight management, and diabetes control. Including almonds into a balanced diet not only offers a delicious snack but also promotes overall health."

She shares the following health benefits of almonds in your diet:

Nourishes skin: Almonds are a rich source of vitamin E (alpha-tocopherol), and exhibit notable anti-aging effects. Regular consumption of almonds contributes to improved skin tone, reduced wrinkles, and increased resistance to UVB light.

Rich in nutrients: Almonds offer essential nutrients, including protein for muscle building and maintenance, and a robust combination of magnesium, phosphorus, and vitamin B2 for energy release. Heart-healthy fats and dietary fibre present in these nuts further support heart health and digestion.

Promotes cardiovascular well-being: Across generations, including almonds in a balanced diet has been recommended for enhancing heart health. Studies have shown that including almonds can effectively lower both total and LDL cholesterol levels and reduce the risk of cardiovascular issues. Additionally, almonds exhibit anti-inflammatory properties that potentially mitigate cardiac damage, and contribute to improved endothelium-dependent vasodilation, an indicator of enhanced cardiovascular health.

Helps in managing weight: Contrary to the misconception that almonds contribute to weight gain, studies show that almond snacks can lead to improved weight management and increased satiety compared to refined carbohydrate snacks.

Improves blood sugar levels: When paired with other foods, almonds can ease the impact of carbohydrates on blood sugar, therefore making them a valuable addition to diabetes management. Daily almond consumption has been associated with improvements in short- and long-term blood sugar markers for those with uncomplicated type 2 diabetes.