Image by notahipster
I don’t know about you but nuts aren’t something that I used to eat on a regular basis but just recently. I have decided to make some changes to what I eat on a day-to-day basis.
A long time ago I used to eat dry roasted peanuts, which are okay in moderation but of course there are other healthier alternatives which contain more of the healthier fats which your body can put to good use.
Almonds score very high on those particular factors the only real downside is they are quite high in calories, but you probably won’t need to eat that many in order to gain benefits from them.
You could always combine them with other foods or make something with them with a recipe.
Nutrition analysis of almonds
Here is what they have in them nutrition wise, they are high in the following:
- Vitamin B2
Health benefits of almonds
If you’re somebody who has high cholesterol levels (LDL ) then switching to eating almonds would be a good choice as they have excellent cholesterol-lowering properties.
Even though they are high in fats do not be put off by this when we look at the labels when we are shopping and see red in one of the quarters of the health circle which represents fat.
We tend to think that it may be harmful to us which in this case isn’t true these particular type of nuts are very high in mono saturated fat’s which are the ones that help with heart health.
Studies involving almonds and nuts
Five big studies conducted around nuts, which were the Nurses Health Study, Iowa Health Study, Adventist Health Study and Physicians Health Study. All found that the precipitants that ate nuts were far less likely to have cardiovascular health problems, compared to those who didn’t.
In the data that they got back from the nurses study, they found that when people substituted nuts for carbohydrates, those people were 30 percent less likely to have problems with their heart health later in life.
They found an even more impressive statistic when participants substituted nuts for foods that contained saturated fats such as meat and dairy foods they had a whopping 45 percent gain of having any problems with their heart.
A study which was published in the British Journal of Nutrition, took 12 people, which had high levels of LDL cholesterol, after two weeks of adding almonds into their diets their cholesterol levels had come right down, which is brilliant in such a short space of time.
One particular thing to note about this is they had significant drops in small dense LDL , which is the cholesterol associated with cardiovascular problems (heart health).
In one particular study which was put together by the Journal of Nutrition, the researchers did the following experiments. They gave 15 healthy people five different types of meal which had the following.
They all had in balance equal measures of carbohydrate, fat and protein. Here in detail is what they ate, which consisted of three test meals, meal one was rice and potatoes, almonds and bread and finally two basic bread meals.
Before and after they had eaten the researchers took blood tests to see what effect each meal had on their blood. And here is what they found with the people that had the almond meal had higher levels of protective antioxidants in their blood compared to those who hadn’t eaten them.
Not only that the people who ate the almond’s had lower blood sugar and insulin levels compared to their counterparts. So here are plenty of reasons to go nuts about nuts pardon the pun. In case you are struggling for ideas for what to do with almonds, here are some links and videos to keep you going. And remember is never too late to switch to a healthy way of eating.
Source and references: whfoods.com