What 15 Almonds A Day Can Do For You
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Almonds are familiar to many people as a healthy food, but how exactly do they affect our health? Rich in many compounds that can be lacking in a Standard American Diet (appropriately abbreviated S.A.D.), almonds can be a tasty solution to many of the chronic health conditions and diseases seen today.
Almonds are one of those nutrient-dense foods that can be hard to stop munching on once you’re crunching on the first one or two. Whether you’re sipping on a glass of creamy homemade almond milk, taking your first bite of strawberry-topped almond meal pancakes, or enjoying stir fry sprinkled with slivered almonds, you’re not just satisfying your appetite, you’re deliciously optimizing your health.
Seeds carry all of the nutrients and genetic information required to grow and develop, so too does the almond bring vital health knowledge in the form of antioxidants, heart healthy fats, protein, and inorganic compounds like minerals, which are crucial to life as we know it. How can something so small have effects so large when it comes to addressing serious health concerns? While we may never know the full biochemical explanations behind each way the almond fulfills its triumphant quest for homeostatic health, we can continue to sing its praises and enjoy a handful a day without remorse.
With the debate about fat consumption finally siding in favor of adding more poly- and monounsaturated fats in our diet, we can begin to focus on how these fats have won our hearts by saving them from disease. According to the CDC, over 600,000 people succumb to heart disease every year, which accounts for roughly 25% of the total annual deaths. So why don’t doctors prescribe a daily handful of almonds instead of a pharmaceutical for cholesterol issues?
High cholesterol has been demonized as a primary cause of heart disease and is often treated with a class of drugs called statins. While statins shut down the enzyme pathway that synthesizes cholesterol, they also wipe out the highway to producing CoQ10 (an essential enzyme for producing energy in the body), and sometimes that damage is irreversible. But naturally there is a much safer solution that can be grown at home, purchased at the local grocery store, or health food store. One of the clinical studies on almonds and improvements in HDL cholesterol used only 10g of almonds per day, which is roughly 12-15 almonds, and this study was in patients who had pre-existing coronary artery disease. Not only did HDL cholesterol improve, but there were reductions in triglycerides, total cholesterol including LDL cholesterol and VLDL (very low density lipoprotein), and the atherogenic index, which is strongly correlated with chronic inflammation and the development of vascular diseases [Jamshed, 2015].
Another health crisis emerging onto the global stage is type 2 diabetes, which is justly titled a pandemic [Hu, 2015]. The number of people worldwide projected to have type 2 diabetes by 2035 is almost 600 million, what a staggering statistic, and that’s not even considering the health care costs associated with diabetes. While an imbalanced diet can be a causative factor in type 2 diabetes, nutritional improvements can reverse some of the harmful changes. Diabetes is a disease of improper glucose (sugar) metabolism, and is generally preceded by a cluster of conditions called metabolic syndrome. While the pharmaceutical model may target a disease from one pathway or direction, the almond has innumerable approaches to countering imbalance and restoring homeostasis. Consuming just 60g (about 2 ounces) of almonds daily for four-weeks showed reductions in insulin resistance, fasting insulin and glucose . Other health outcomes that demonstrated improvements were cholesterol ratios, body fat percentage, and nutritional status (magnesium, fiber, fatty acid profile, etc.) [Sing-Chung, 2011].
The doctrine of signatures, dating back to the first century AD, is upheld in the carrot and almond’s uncanny resemblance to the human eye. While carrots may be the best-known food that benefits the eyes, almond’s have their own pedestal to stand on. Not just an adjective for eye color, almonds are incredibly important for proper functioning of our eyes. Our eyes are exposed to numerous chemicals and toxins that evade our five sense detection. The vasculature of our eyes contains some of the smallest blood vessels in our body, and when damage occurs, repair can be difficult, if not impossible. Rich in vitamin E, almonds can help prevent abnormal changes to the lens, which can accelerate the development of cataracts. A study conducted in Finland concluded that, “a low plasma vitamin E level (lower quartile) was associated with a 3.7-fold excess risk (95% confidence interval 1.2-11.8) of the progression of early cortical lens opacities compared with the highest quartile (p = 0.028)” [Rouhiainen P, 1996].
We know the old adage, “an apple a day, keeps the doctor away”, but imagine what an apple covered in almond butter would do to the pharmaceutical industry. In a 2015 study, eating ⅓ cup of almonds (43g) with breakfast, lunch, dinner, or as a standalone snack reduced blood sugar, and the snacking group of participants actually showed the largest decrease.
“DISCUSSION: Snacking reportedly increases the risk for weight gain, but such a broad generalization may mask differential responses to selected foods. This study compared the acute post-ingestive and the short-term effects of incorporating almonds in a meal or consuming them alone as snacks. It also allowed the assessment of possible physiological adaptations to almond consumption that could accentuate or diminish behavioral responses after 4 weeks of daily ingestion [Chen, 2015].”
Because raw almonds in the US harbor a dirty secret, it’s best to find imported Italian or Spanish almonds and sprout them for several hours or overnight (read more here). Depending on which health outcome you’re searching for, a mere 10-60g of almonds (the range used in the aforementioned studies) incorporated into your diet can ameliorate type 2 diabetes, cardiovascular disease, eye issues, and many other health conditions. Food should taste good, but more importantly it should relay valuable biological information that with each bite can positively affect our state of being. So keep almonds in your desk, purse, backpack, cupboard, and close to your heart, because they’ll be protecting yours.
Sources:
cdc.gov/heartdisease/facts.htm
Chen CY, et al. Effect of almond consumption on vascular function in patients with coronary artery disease: a randomized, controlled, cross-over trial. Nutr J. 2015 Jun 17;14:61. PMID:26080804
Jamshed H, Sultan FA, Igbal R, Gilani AH. Dietary Almonds Increase Serum HDL Cholesterol in Coronary Artery Disease Patients in a Randomized Controlled Trial. J Nutr. 2015 Oct;145(10):2287-2292. PMID: 26269239
Hu FB, Satija A, Manson JE. Curbing the Diabetes Pandemic. The Need for Global Policy Solutions. JAMA. 2015;313(23):2319-2320.
Rouhiainen P, Rouhiainen H, Salonen JT. Association between low plasma vitamin E concentration and progression of early cortical lens opacities. Am J Epidemiol. 1996 Sep 1;144(5):196-500. PMID: 8781465
Sing-Chung Li, et al. Almond consumption improved glycemic control and lipid profiles in patients with type 2 diabetes mellitus. Metabolism. 2011 Apr;60(4):474-479.
Eating More Antioxidant-Rich Nuts Improves Heart Health
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Beyond flavor and crunch, there are plenty of good reasons to throw some nuts into your brownies, banana bread, yogurt, muffins, pancakes, salads and smoothies. Antioxidants, lower oxidized cholesterol and better heart health are just a few of the benefits of indulging in nuts.
According to a study published in the Archives of Internal Medicine, eating more nuts is associated with improved blood cholesterol levels.
Researchers from Loma Linda University in California gathered data from 25 studies on eating nuts conducted in seven countries and involving 583 women and men with high or normal cholesterol levels. All the studies compared a control group to a group assigned to eat nuts.
Every day study participants ate an average of 2.4 ounces of nuts – equivalent to about 50 almonds. This was associated with an average 5.1 percent reduction in total cholesterol, a 7.4 percent reduction in low-density lipoprotein (LDL, or "bad" cholesterol) and an 8.3 percent improvement in the ratio of LDL cholesterol to high-density lipoprotein (HDL, or "good" cholesterol). In addition, triglyceride levels declined by 10.2 percent.
The authors of the study (funded by the International Tree Nut Council Nutrition Research and Education Foundation) claim their results support including nuts in therapeutic dietary interventions for improving blood cholesterol levels. In a press release they stated:
Nuts are a whole food that have been consumed by humans throughout history. Increasing the consumption of nuts as part of an otherwise prudent diet can be expected to favorably affect blood lipid levels (at least in the short term) and have the potential to lower coronary heart disease risk.
The study found benefits in all types of nuts, which are rich in healthy fats, high quality protein, dietary fiber, minerals, vitamins, antioxidants and phytosterols and have long been associated with heart health.
Walnuts Are Number One in Antioxidants
Of all nuts, however, walnuts warrant special attention. An analysis presented at a meeting of the American Chemical Society concluded that walnuts have a combination of more healthful antioxidants and higher quality antioxidants than any other nut.
According to the author, Joe Vinson, Ph.D., of the University of Scranton, walnuts have almost twice as much antioxidants as an equivalent amount of other commonly eaten nuts. He analyzed nine different types of nuts: walnuts, almonds, peanuts, pistachios, hazelnuts, Brazil nuts, cashews, macadamias, and pecans.
Vinson also found that walnuts boast the highest quality, or potency, of antioxidants. He measured the antioxidants in walnuts as 2-15 times more potent than vitamin E.
And walnuts have another advantage because most people enjoy them raw. The heat from roasting nuts can reduce the quality of their antioxidants but raw nuts preserve more antioxidants intact.
Walnuts are also an excellent source of heart healthy omega 3 essential fatty acids with a quarter-cup providing over 90% of the recommended daily value. They are also a good source of monounsaturated fats which other studies have shown have a favorable effect on cholesterol.
Walnuts have been associated with better cognitive function, as well as anti-inflammatory effects that are beneficial in relieving asthma, rheumatoid arthritis, eczema and psoriasis. In addition, they contain an antioxidant that supports the immune system and appears to have several anticancer properties. [view additional walnut health benefit research on GreenMedInfo.com]
Years of research link regular consumption of small amounts of all sorts of nuts or peanut butter with decreased risk of heart disease, certain kinds of cancer, gallstones, Type 2 diabetes, and other health problems.
But apparently the wide-ranging health benefits of nuts are not fully appreciated since Vinson's research shows that nuts account for barely eight percent of the daily antioxidants in the average person's diet.
Because nuts are high in fat and calories many people try to avoid them. But eating nuts does not appear to cause weight gain and even makes people feel full and less likely to overeat. In a 2009 study from the Harvard School of Public Health, higher nut consumption was associated with a significantly lower risk of weight gain and obesity.
Vinson says that it takes only about 7 walnuts a day to get the potential health benefits, so add a handful every day in your meals or snacks.
