01.dec.06
from a press release
TORONTO - In the midst of holiday feasting on starchy, sugary foods, new research provides valuable insight into the long-term as well as the immediate short-term health impact of almonds.
A study published today in the Journal of Nutrition found that eating
almonds may play a role in avoiding blood sugar spikes after consuming a
carbohydrate-rich meal of foods that raise blood sugar levels. Additionally,
eating almonds helps prevent oxidative stress.
"We found that eating almonds can have a significant impact in blunting
the gylcemic and insulin responses of the body when fed with a carbohydrate
meal," said co-author Dr. Cyril Kendall from the University of Toronto.
"Almonds have already been found to reduce LDL cholesterol levels and
contain a variety of important nutrients," he said. "This new research shows
that incorporating almonds in the diet may help in the management of blood
glucose levels and the onset of such illnesses as diabetes, while promoting a
healthy heart."
Refined carbohydrates such as white bread - a popular staple of the
American diet - can significantly raise blood sugar levels in the body, which
in turn releases harmful free radicals in the bloodstream. This can cause
damage to cells, which is involved in the development of heart disease and
diabetes.
Heart disease is the world's the number one cause of death,(1) and high
blood glucose causes three million deaths worldwide annually.(2) With that in
mind, new research is welcome on small, enjoyable lifestyle changes that can
help make a big difference in one's health.
How the Study Worked
Researchers gave healthy men and women four different test meals, each
containing 50 grams of carbohydrate. The control test meal contained white
bread. The second meal contained white bread and 60 grams of almonds. The
third meal contained parboiled rice, and the fourth meal contained instant
mashed potatoes.
The parboiled rice and mashed potato meal were balanced with the almond
meal for fat, protein and total energy, with the addition of fat (unsalted
butter) and protein (medium cheddar cheese). Participants ate the test meals
on five different occasions and then had their blood drawn to check glucose,
insulin and antioxidant levels.
The subjects who ate the almond meal and parboiled rice meal showed
significantly lower rises in blood sugar afterwards. Further, the group who
ate almonds showed the least amount of damage from free radicals in their
blood samples.
The study may provide implications for weight management as well as heart
health, as high blood sugar levels often lead to a feeling of hunger that
prompts people to eat more than they should.
A one-ounce, 160-calorie handful of almonds is an excellent source of
vitamin E and magnesium, a good source of protein and fiber, and offers
potassium, calcium, phosphorous, iron, and heart-healthy monounsaturated fat.