Almonds and health, new scientific confirmations
For over 25 years, many studies have been conducted in order to demonstrate the benefits of a diet rich in dried fruit on the human psychophysical well-being.
Over the years, evidence from nutritional research has helped define the role of almonds as functional food. These small seeds have been increasingly associated with a balanced diet, in order to stay fit and prevent some diseases related to nutrition.
Especially the latest ones in a long series of health studies prove how almonds are the perfect healthy snack for those suffering from pre-diabetes and for people who exercise.
EATING ALMONDS BEFORE MEALS REDUCES BLOOD SUGAR
Eating a small portion of almonds before breakfast, lunch and dinner drastically improves glycemic control, preventing diabetes from developing.
This is demonstrated by two new Indian studies conducted by the nutrition research groups of the National Diabetes, Obesity and Cholesterol Foundation and of the Centre of Excellence for Diabetes Metabolic Diseases and Endocrinology of New Delhi.
The 60 people (with prediabetes and overweight) involved ate a snack of 20g of almonds about thirty minutes before the major meals of the day, throughout the study durations.
In both studies, one conducted over three days and the other over three months, the metabolic improvements recorded led to reverse prediabetes in nearly one quarter (23.3%) of the participants, returning to normal blood sugar regulation.
These outcomes are meaningful for global public health, given the global prevalence of diabetes and the troubling rates of progression from prediabetes to diabetes (nearly 70% of individuals with prediabetes develop diabetes within their lifetime).
Researchers believe that almonds’ nutrients may play a role in the observed results, because they may slow the stomach emptying, which could help people ingest less food and fewer calories for better weight control, which is important in helping reverse the course of prediabetes back to the normal regulation of blood sugar.
This shows how a better glucose control obtained through dietary strategies such as including almonds snacks could be a key element in staving off diabetes progression.
EATING ALMONDS PROMOTES MUSCLE RECOVERY AND REDUCES FATIGUE
According to science, almonds are the ideal snack for fitness.
A new American study published on “Frontiers in Nutritions” and conducted by Dr. David C. Nieman of the Appalachian State University, certifies the properties of this dried fruit in reducing inflammation and stress after intense efforts like post-exercise ones.
The research involved 64 healthy adults, with an average age of 46 years, split in two groups and undergoing occasional training sessions (less than three per week).
While conducting the study, the two groups underwent the same 90-minutes workouts, characterized by various eccentric exercises. The participants of the first group ate 57g of almonds daily, split between morning and afternoon, for 4 weeks prior the workout. At the same time, the participants of the second group ate a calorie-matched cereal bar, high in carbohydrates.
The outcomes found that, compared to the consumers of bars, almonds consumers experienced lower levels of inflammations, fatigue and tension, a faster muscle recovery and mood state improvements.
When it comes to food able to provide energy for exercise, dried fruit, such as almonds, offers a complete nutritional package. A fruther confirmation about how almonds should be added to sports nutrition strategies aimed at helping people to recover from daily exercise.
These studies complete the breadth of many years of research on almonds’ potential beneficial effects and their valuable nutrients for health and for the contrast of various pathologies.
ALMONDS, A VALUABLE ALLY FOR HEALTH
Scientific progress confirms that, despite their small size, these seeds are a great concentrate of beneficial properties.
Every day at Alfrus we are commited to process the best almonds, carefully selected and meticulously checked, in a safe, ethical and responsible way, to provide you with a complete food: a natural full of energy.
Through a process that respects their precious nutritional properties, we preserve the organoleptic characteristics, the taste, the crunchiness and the irresistible goodness of our almonds.
31 July 2023
