Heart diseases and high cholesterol levels have become common in the United States. Now, more than ever, people are seeking diagnosis and treatment. But whether you gain weight or face type 2 diabetes, almonds can prove super beneficial. Can’t believe it? Keep reading.
Almonds Lower Cholesterol Levels
High LDL cholesterol levels in your blood pose a risk for heart diseases. It is, therefore, also known as bad cholesterol. Studies suggest that your diet affects LDL levels in many ways. But, the good news is incorporating a handful of almonds in meals reduces cholesterol levels.
A study indicated that 20% calorie intake from almonds lowers the LDL cholesterol levels by 12.4 mg/dL. It was conducted on 65 people with prediabetes. But, the best part is almonds also maintain HDL (good) cholesterol levels. Around 42 grams of almonds per day can lower LDL cholesterol by 5.3 mg/dL. Moreover, the study showed a loss in belly fat in several people. So, it makes room for possibilities of weight loss through almonds.
Reduces Overall Calorie Intake And Hunger
Low in carbs and high in proteins, almonds increase the feeling of fullness. It can reduce your calorie intake and help in weight loss. A study of four weeks conducted on 137 people showed that 43 grams of almonds could reduce eating desire. They realized that their hunger went down several folds. Additional information on the hunger-fighting effects of nuts shows similar results. So, in a nutshell, almonds are low in carbs but high in fiber and protein. They urge you to eat less and enhance your fullness. Almonds and other nuts can also delay your second window of hunger.
Beneficial For Blood Pressure Levels
After bad cholesterol, almonds even help maintain blood pressure levels. It is because of the magnesium present in these nuts. Unfortunately, most heart attacks, kidney failures, and strokes are a consequence of high BP. Even if you gain weight, there’s a direct link between magnesium deficiency to high blood pressure. Several studies suggest that consuming a handful of almonds will reduce your high-calorie intake. It can correct your magnesium deficiency as well. Reductions in blood pressure levels are, therefore, a natural result. If your regular diet does not provide sufficient magnesium, snacking on almonds can hugely impact you.
Benefits Your Gut Health
If your focus is boosting immunity, keeping mental health stable, and anti-inflammation, almonds are your go-to. Both roasted and raw almonds act as prebiotics. In addition, these turn out to be foods for the healthy bacteria in your gut. And gut health enhances your immune system.
Almonds For Your Skin
Healthy fats are good for skin health. But, almonds have incredible anti-aging effects. They let you time travel to nourished skin. A study was conducted in 2019 on healthy postmenopausal women divided into two groups. One group consumed almond butter in their diet for 16 weeks. The other group took non-almond meals. In the beginning, the researchers used an image analysis system and a facial photograph to assess wrinkle severity. Another analysis was carried out after eight weeks, and finally, sixteen weeks.
The almond butter group remarkably decreased the wrinkle width and severity compared to the non-almond eaters. Not a bad deal to begin your day with a handful of almonds and stay young for longer!
Helpful In Weight Regulation
The BMI or body mass index significantly reduces by regular consumption of almonds. Other tree nuts are also beneficial. Here’s your chance to reduce weight measurements and drift towards weight loss through minimal efforts. As mentioned above, almonds satiate your hunger and promote the feeling of fullness. These are rich in healthy fats, fiber, and proteins.
Most almond packets contain 20% lesser calories than mentioned. It’s because not all the calorie intake gets absorbed from the digestive tract to the bloodstream. So, weight loss is assured.
Delicious Ways To Add Almonds To Your Meal
Snacking on almonds is one of the easiest things to do. However, you can also incorporate them into tasty meals. You may make a smoothie out of whip almond butter, oats, fresh fruits, dark chocolate, seeds, and dried fruits. Apart from this, you can prepare almond butter sauce with minced garlic, veggie broth, and freshly grated ginger. You may apply it over bread loaves instead of peanut butter. Alternatively, one can have almond milk as a vegan substitute for animal milk.
Almonds are packed with nutrients to boost your overall well-being. From controlling blood sugar levels to enhancing muscle mass, they are magical. However, if you have serious ailments, you must seek medical advice before intaking nuts in any form. Regardless, there are more health perks of almonds that meet the eye.