Almonds are my one of my favourite snacks, I love the way their crunch turns to creaminess after a bit of chewing! I learned something new this weekend, Almonds (botanical name Prunus amygdalus dulcis) are actually fruits. They are not botanically classified as Nuts but are considered so for commercial and culinary purposes.
A recent study(1) has found that almonds may act as prebiotics, a food source that promotes the growth of ‘friendly’ gut bacteria in our digestive systems. The research was carried out by the Institute of Food Research which found that ground almonds stimulated the growth of beneficial bacteria in a model gut system. The fat portion of the almonds seemed to be the most important component for the growth of the good bacteria. Studies in human volunteers will, no doubt, take place in the future. Prebiotics may be important not only for the optimal health of the digestive system but also for the health of the immune system and hence our ability to ward off infections (I have mentioned this in previous posts).
Reading this research reminded me of all the other benefits of almond-eating! Almonds have been shown to have cholesterol lowering effects and may also protect against type 2 diabetes and heart disease. In addition to this they have antioxidant potential and are a good source of vitamin E, fibre, calcium, magnesium and monounsaturated fatty acids.
A study published in 2004(2) found that adding almonds to our usual daily diets can produce favourable nutrient changes without any additional dietary advice or modification. The study evaluated the impact of long-term almond supplementation on the nutritional intake and diet quality in 43 healthy men and 38 women aged 25-70 years. The participants were followed for 1 year. During the first 6 months, individuals were simply asked to follow their usual diets; in the second 6 months, they were asked to add almonds to their diets (about 50g per day, an average of 42 almonds). Their nutrient intakes were assessed seven times during each 6 month diet period.
When the study participants changed from their usual diet to the almond-supplemented diet, their intakes of healthy, mono- and poly- unsaturated, fats significantly increased by 42% and 24% respectively, fibre by 12%, vegetable protein by 19%, vitamin E by 66% and Magnesium by 23%; their intakes of trans fatty acids (not very healthy for the body), salt, cholesterol and sugars significantly decreased by 14, 21, 17 and 13% respectively. These were spontaneous nutrient changes (not caused by nutritional/dietary advice or literature) that closely match the dietary recommendations given to prevent cardiovascular and other chronic diseases. The study highlights that something as simple as adding a handful of almonds for a healthy daily snack to an individual’s routine diet can induce favourable nutrient modifications for chronic disease prevention.
Before you throw your hands up in horror and say “but Ani, I can’t possibly eat nuts on a daily basis because of the calorie content and the impact on my weight” I ask you to please read on! Nuts have a stabilising effect on blood sugar levels and may therefore help prevent sugar cravings, hunger-pangs and mid-afternoon energy slumps. The fibre content may also help to keep you feeling fuller for longer. Almonds can replace other common snacks such as crisps or ‘cereal bars’ which are refined foods and certainly not as nutritious. In addition to this, studies have shown that including nuts in your daily diet will not cause you to pile on the pounds. A study published in 2003(3) found that almonds may also be useful in weight-reduction programmes:
The study scientists wanted to evaluate the effect of an almond-enriched, or complex carbohydrate-enriched, low-calorie diet in a weight reduction program. The study ran for 24-weeks and included a total of 65 overweight and obese adults age 27-79. The almond group ate 84g of almonds per day as part of their diet. Overall their daily nutrient intake was 39% total fat (25% monounsaturated fatty acids), and 32% carbohydrate (as percent of dietary energy). The other group ate a complex carbohydrate, low fat diet comprising 18% total fat (5% monounsaturated fatty acids), and 53% carbohydrate. Both diets had the same calorie and protein content.
Those on the almond supplemented diet, in contrast to complex carbohydrates, had greater sustained, reductions in weight, waist circumference, body fat mass and blood pressure. Both groups saw a reduction in symptoms characteristic of type 2 diabetes and metabolic syndrome (e.g. glucose levels, blood pressure, cholesterol, triglycerides, and insulin resistance), however among subjects with diagnosed type 2 diabetes, diabetes medication reductions were sustained or further reduced in a greater proportion of the almond group as compared to the carbohydrate group.
As my final offering I would like to cite a study that took place in 2002(4). In this study 81 individuals (male and female) ate around 50g almonds (about 320 calories) a day for six months following a period of six months of eating their normal daily diets. The participants received no additional dietary advice. During the year the body weight and normal exercise habits of the individuals was evaluated. During the almond feeding period, average body weight was not statistically or biologically increased. There was a positive increase in the unsaturated:saturated dietary fat ratio (a good ratio change!). The authors estimate that there was a natural energy compensation ie the extra energy from almonds was naturally displaced by an unconscious reduction in consumption of other foods (perhaps snacking stopped or consumption of sugary or refined foods declined).
Go ahead, try snacking on something different and health-full today, eat a few almonds (be sure that they are unsalted, un-blanched and with their skins still on)!
(1) Mandalari, C. Nueno-Palop, G. Bisignano, M. S.J. Wickham, and A. Narbad. 2008. Investigation of the potential prebiotic properties of almond (Amygdalus communis L.) seeds Appl. Envir. Microbiol. 2008 : [E-pub ahead of print 00739-08v1]
(2) Jaceldo-Siegl K, Sabaté J, Rajaram S, Fraser GE. 2004. Long-term almond supplementation without advice on food replacement induces favourable nutrient modifications to the habitual diets of free-living individuals. Br J Nutr. 92(3):533-40.
(3) Wien MA, Sabaté JM, Iklé DN, Cole SE, Kandeel FR. 2003. Almonds vs complex carbohydrates in a weight reduction program. Int J Obes Relat Metab Disord. 27(11):1365-72.
(4) Fraser GE. 2002. Effect on body weight of a free 76 Kilojoule (320 calorie) daily supplement of almonds for six months. J Am Coll Nutr. 21(3):275-83
(5) Institute of Food Research press release
Written by Ani Kowal