Almonds are nutty, crunchy and rich with health-beneficial properties. They are advantageous for the heart, eyes, immune system and skin. And a new study adds that these nuts also promote gut health.
Almonds and their nutrition
Almonds are not only delicious but they are nutritious as well. They have a lot of proteins, vitamins, minerals, healthy fats, and antioxidants. They promote overall health and are beneficial for eyes, heart, skin and immunity.
100 grams of raw almonds provide 567 calories. They have 20 grams of protein and 20 grams of carbs. Dietary fiber is 12 grams. Total fats are 50 grams. Saturated fats are 4 grams and there is neither trans fats nor cholesterol in it.
Moreover, it has ample quantities of omega 3 fatty acids. These are superior fats that protect the heart and fight the inflammation in the body.
Sodium is just 1 mg while potassium is 733 mg. It is rich in calcium, iron and vitamin E. Moreover, it has lots of magnesium, phosphorus, zinc, copper and also vitamin A, B1, B2, B3, B6, and D.
The new study in the American Journal of Clinical Nutrition
Researchers at King’s College, London have published their new study details in the American Journal of Clinical Nutrition. It reveals benefits of almonds for gut. The research team recruited 87 healthy adults who used to eat snacks with low fiber and containing refined and processed foods. The latter were chocolates and chips.
The researchers grouped these people into three groups:
-Those who continued with the above snacks (the control group)
-And those who replaced the unhealthy snacks with 56 grams of whole almonds
-Those who replaced their unhealthy snacks with 56 grams of ground almonds
The findings of the study revealed that the levels of potassium and butyrate in the intestines was more in the groups that had almonds for snacks. Both potassium and butyrate are markers of gut health.
These nuts have fiber, healthy fats and polyphenols that convert to butyrate in the gut and protect it. It helps in bowel regulation and overcomes indigestion and constipation. The authors write in the scientific paper:
“Almond consumption has a limited effect on the composition of the gut microbiota but increases butyrate concentrations in adults, indicating positive changes in microbial functions. Almonds can be incorporated into the diet to increase fiber consumption without provoking gut symptoms,”
Conclusion and other benefits
These nuts are good for the gut. Have them daily in your diet. But keep the quantity moderate in consumption. Too much of anything is bad! Balance should be the way of life.
These nuts are low in carbs and high in protein and fiber. This combination helps in blood sugar management. They cause a slow and lower rise in blood sugar.
Hence they are a great boon for diabetics. The nuts keep cholesterol under control. In this action, their healthy fats and high fiber content assist. They possess phytosterols which lower cholesterol too.
Secondary to reduction of bad cholesterol in the blood, the heart gets protected. Just 45 grams of almonds per day lowers cholesterol and can lead to positive heart health. Its high antioxidants content prevents degenerative disorders and cognitive decline with age. It improves memory and is a brain food. Consumption of them causes lessening of cravings and hunger. Thus, it can lower weight and help a person to slim down.