|
|
| |
| Free Weekly Newsletter | Post a Question on this Site |
 |
Home |  |
About |
|
Daily Program | |
Lifestyle Tips | |
Why VRP? | |
Order Products | |
Checkout |
|
Account Information | |
Security | |
|
· · |
Almonds: Truly a Super-Food Looking for foods that can help reduce the risk of heart disease? Consider the latest almond nutrition research presented at the annual International Experimental Biology meeting. This research highlights a number of reasons why almonds, beyond their cholesterol-lowering effect, play an integral role in heart health. And, new research shows they even have potential to improve intestinal health - indicating almonds are a handy snack choice that can make a healthy difference. Two new studies provide evidence to support the cholesterol-lowering effects of almonds. The first study examined the long-term effects of the Portfolio Eating Plan, a dietary approach to lowering cholesterol that combines a number of heart-healthy foods in the same diet, including almonds, soy, and oats. After three years, subjects who closely followed the diet (with greater than 75 percent compliance) reduced their LDL cholesterol, or "bad" cholesterol levels, by an average of 24 percent - a significant and clinically meaningful reduction. The second study looked at the impact of almonds alone on cholesterol levels. The study found that subjects who ate 20 percent of their calories from almonds for 16 weeks lowered their LDL levels by eleven percent, compared to a one percent reduction in those following a nut-free diet. Further, those eating almonds increased their HDL, or "good," cholesterol levels, simulaneously. "Science continues to evolve on the powerful health benefits of foods, and these new studies provide further evidence for almonds' ability to lower cholesterol and reduce the risk of heart disease," said Cyril Kendall, PhD, research scientist at the University of Toronto. "Other research is showing almonds may improve glucose control, decrease oxidative damage, and decrease triglyceride levels, all of which may contribute to their heart health benefits." Almond consumption is associated with a lower risk of heart disease, and their effect on cholesterol is only a partial explanation. Three other new studies provide insight on other likely factors. Almonds may lower the amount of insulin the body releases. High blood sugar and insulin levels can raise the risk of heart disease by causing damage to blood vessel walls. Previous research has indicated that almonds may be able to decrease blood sugar levels after a meal. A new longer-term study from researchers at the University of Toronto looked further at this phenomenon. Subjects who ate a daily snack of almonds - 37 grams to 73 grams - did not have to produce as much insulin as subjects who did not eat almonds. The antioxidants in almonds play a key role in reducing oxidative damage. Oxidized LDL cholesterol is known to increase the risk of heart disease. However, studies suggest antioxidants from foods, such as almonds, may help prevent LDL oxidation. Almonds contain levels of antioxidants (vitamin E and phenolics) in amounts similar to the best fruits and vegetables, and a previous study has shown the antioxidants in almonds can reduce LDL oxidation. New research continues to support this finding. Using the same subjects from the insulin study and the same amount of almonds, researchers found that subjects eating a daily almond snack had reduced markers of oxidative damage. The fat in almonds is released slowly. A rise in blood fat levels, or triglycerides, after a meal poses a risk for heart disease; however, slow release and digestion of fats from foods may reduce triglycerides. Researchers at King's College London in the UK have been looking at the release of fat from almonds and, most recently, how eating different forms of almonds affects changes in blood triglyceride levels. The study found that eating a meal containing whole almonds reduced triglyceride levels significantly as compared to a meal without them, suggesting the structure of almonds releases fat slowly and therefore causes a lower rise in triglyceride levels. Research is increasingly showing the importance of maintaining a healthy gut, and including foods with pre- and probiotics is proving to be one way this can be achieved. Probiotics are found naturally in or added to foods and deliver good bacteria to the gut. Prebiotics, on the other hand, are non-digestible parts of plant foods that support a healthy bacterial flora and thereby contribute to a stronger immune system and an overall healthier gut. Researchers at the Institute of Food Research in Norwich tested the prebiotic effects of several different forms of almonds: finely ground, defatted ground, raw, and blanched (without skins). All forms except the defatted ground almonds showed prebiotic effects. When compared to fructo-oligosaccharide, a prebiotic found in certain fruits and vegetables, the prebiotic effects of almonds were comparable. Together the studies being presented at Experimental Biology seminar demonstrate the many health benefits of almonds. So, whether looking to lower cholesterol, improve heart health, or improve gut health, a daily handful of almonds is a healthy habit to acquire. A recommended serving of almonds (about 25 almonds) is an excellent source of vitamin E and magnesium and offers protein, fiber, heart-healthy monounsaturated fat, potassium, calcium, phosphorous and iron. Not only are almonds a handy choice with a positive impact on health -- they also add great taste and a delightful crunch to any meal or snack. Dr. Cinque's comments: I'll take any chance I get to sing the praises of almonds, the king of nuts. And, let me point out a few important things about them that were not mentioned in the article. First, most nuts are highly perishable because of their fat content, but almonds are protected by their skins, forming a hermetic seal that prevents oxidation. The result is that almonds keep well for months, and sometimes years. Nutritionally, almonds are the richest source of Vitamin E on the planet, and they are particularly high in gamma tocopherol, the most protective fraction. As mentioned, they are also high in protein of excellent quality, and they are teeming with calcium, mangesium, and other minerals. Almonds are extremely high in plant sterols, which act to block the absorption, or re-absorption, of cholesterol from the gut. Most of the fat in almonds is in the form of monounsaturated fat, as found in olive oil, but there is a little omega 6 and omega 3 as well. Almonds are even rich in Vitamin K. Put it all together, and it makes almonds a super-food in my book. If I were limited to just a few foods for the rest of my life, say only 5, one of them would be almonds. However, I only eat raw almonds, not the pastuerized ones that the FDA is trying to foist on us. Raw almonds are still available online from multiple sources. Just do a search for them and take your pick. They are more expensive, but it's worth it. Raw almonds are a core food in my diet, and they should be in yours. And anyone who tries to say that almonds are fattening, all I have to say is: open your eyes and look at me. I've been eating almonds every day since the first Nixon administration, and I have not become fat. E-mail to a friend Next Article |
