Full of magnesium and B vitamins, almonds help convert food into energy. While people with low magnesium levels get tired quickly, a deficiency of B vitamins can lead to irritability, fatigue, and poor concentration.
Besides, almonds are also rich in alpha-tocopherol, an antioxidant known to reduce the risk of heart disease. They are high in both protein and fiber that promote satiety and help people reduce their calorie intake.[1] Eating almonds can boost metabolism and lower levels of LDL (bad) cholesterol.[2,3,4,5]
Almonds For Type 2 Diabetes
Almonds are low in carbohydrates and high in fiber, protein and healthy fats which makes them an excellent food for people with type 2 diabetes.
Their rich magnesium content can also help manage diabetes as magnesium plays an important role in improving insulin sensitivity and control over blood sugar levels. Studies show that nuts, such as almonds, can cause significant reductions in blood sugar levels in people with type 2 diabetes.[6,7]
Almonds can also curtail inflammation and oxidative stress caused by diabetes, thus reducing the risk of diabetes-related complications such as heart disease.[8,9]
How To Eat It
- Eat two to three almonds after meals to have better control over your blood sugar levels.
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References:
1. Zaveri S, Drummond S. The effect of including a conventional snack (cereal bar) and a nonconventional snack (almonds) on hunger, eating frequency, dietary intake and body weight. J Hum Nutr Diet. 2009 Oct;22(5):461-8. doi: 10.1111/j.1365-277X.2009.00983.x. PubMed PMID: 19743983.
2. Mattes RD, Dreher ML. Nuts and healthy body weight maintenance mechanisms. Asia Pac J Clin Nutr. 2010;19(1):137-41. Review. PubMed PMID: 20199999.
3. Berryman CE, West SG, Fleming JA, Bordi PL, Kris-Etherton PM. Effects of daily almond consumption on cardiometabolic risk and abdominal adiposity in healthy adults with elevated LDL-cholesterol: a randomized controlled trial. J Am Heart Assoc. 2015 Jan 5;4(1):e000993. doi: 10.1161/JAHA.114.000993. PubMed PMID: 25559009; PubMed Central PMCID: PMC4330049.
4. Spiller GA, Jenkins DJ, Cragen LN, Gates JE, Bosello O, Berra K, Rudd C, Stevenson M, Superko R. Effect of a diet high in monounsaturated fat from almonds on plasma cholesterol and lipoproteins. J Am Coll Nutr. 1992 Apr;11(2):126-30. PubMed PMID: 1315812.
5. Wagner K.H., Kamal-Eldin A., Elmadfa I.U. Gamma-tocopherol – An underestimated vitamin? Ann. Nutr. Metab. 2004;48:169–188. doi: 10.1159/000079555.
6. Ramadass S, Basu S, Srinivasan AR. SERUM magnesium levels as an indicator of status of Diabetes Mellitus type 2. Diabetes Metab Syndr. 2015 Jan-Mar;9(1):42-5. doi: 10.1016/j.dsx.2014.04.024. Epub 2014 May 24. PubMed PMID: 25470649.
7. Viguiliouk E, Kendall CW, Blanco Mejia S, Cozma AI, Ha V, Mirrahimi A, Jayalath VH, Augustin LS, Chiavaroli L, Leiter LA, de Souza RJ, Jenkins DJ, Sievenpiper JL. Effect of tree nuts on glycemic control in diabetes: a systematic review and meta-analysis of randomized controlled dietary trials. PLoS One. 2014 Jul 30;9(7):e103376. doi: 10.1371/journal.pone.0103376. eCollection 2014. PubMed PMID: 25076495; PubMed Central PMCID: PMC4116170.
8. Liu JF, Liu YH, Chen CM, Chang WH, Chen CY. The effect of almonds on inflammation and oxidative stress in Chinese patients with type 2 diabetes mellitus: a randomized crossover controlled feeding trial. Eur J Nutr. 2013 Apr;52(3):927-35. doi: 10.1007/s00394-012-0400-y. Epub 2012 Jun 22. PubMed PMID: 22722891.
9. Li SC, Liu YH, Liu JF, Chang WH, Chen CM, Chen CY. Almond consumption improved glycemic control and lipid profiles in patients with type 2 diabetes mellitus. Metabolism. 2011 Apr;60(4):474-9. doi: 10.1016/j.metabol.2010.04.009. Epub 2010 May 23. PubMed PMID: 20580779
