Beat Heart Disease with Almonds

As the Christmas holidays draw near, the time for starchy, sugary foods also looms large. A new study involving almonds by researchers at the University of Toronto might however provide a way to avoid the damage these foods can inflict on the heart.

Researchers have found almonds may play a major role in avoiding blood sugar spikes after consumption of carbohydrate-rich foods that raise blood sugar levels. The study provides valuable insight into both the immediate short-term and long-term heart and health benefits provided by almonds.

Published in the latest issue of the Journal of Nutrition, the study found eating almonds also 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 study co-author Dr. Cyril Kendall from the University of Toronto.

15 healthy subjects were covered under the study. All the subjects were given 2 bread control meals and 3 test meals consisting of almonds and bread; parboiled rice; and instant mashed potatoes respectively. All meals were balanced in carbohydrate, fat, and protein, using butter and cheese. Blood samples of all subjects were obtained before the meals and four hours after the meals.

Analysis of blood sugar levels revealed glycemic indices for the rice and almond meals were comparatively lower than for the potato meal. While no difference was seen in total post-meal antioxidant capacity, concentration of the serum protein thiol increased after the almond meal while it dropped after the control bread, rice, and potato meals. A higher concentration of thiol is indicative of less oxidative protein damage.

In simple terms, almonds lower the risk of oxidative protein damage and thereby damage to the heart, by controlling the sudden jumps in blood sugar levels and by providing antioxidants. Researchers believe these actions of almonds might be similar to the mechanism through which nuts are associated with a decreased risk of CHD.

“Almonds have already been found to reduce LDL cholesterol levels and contain a variety of important nutrients,” Dr. Kendall 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,” he added.

Just one ounce of almonds is an excellent source of vitamin E and magnesium in addition to supplying protein and fiber. It also offers potassium, calcium, phosphorous, iron, and heart-healthy monounsaturated fat.

Refined carbohydrates like white bread form a major part of the American staple diet. These carbohydrates are known to significantly increase blood sugar levels in the body. Increase in blood sugar levels in turn releases harmful free radicals in the bloodstream which can cause extreme damage to cells and lead to the development of heart disease and diabetes.

Currently the world’s number one cause of fatalities, avoidance and treatment of heart disease remains the focus of majority of clinical studies. High blood glucose causes more than three million deaths worldwide every year and also finds a place of importance in research studies. Both these conditions attract research that provide small but enjoyable lifestyle changes that can help make a major difference in health.

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