While nuts are revered for their benefits as a food group, almonds have always stood out for their unmatched health benefits.
Medical professionals and nutrition experts recognise the nut as a valuable dietary addition for those managing a host of chronic conditions.
In particular, they are highly effective in managing blood glucose, reducing harmful cholesterol, controlling blood pressure, and easing arthritis discomfort.
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Almonds offer wide-ranging cardiometabolic benefits | GETTY
This is down to a unique blend of dietary fibre, protein, and beneficial fats that create a powerful combination for health improvement.
Scientific studies indicate these nutrients work together to support metabolic functions and cardiovascular health.
But their natural compounds offer therapeutic benefits that extend beyond basic nutrition, making them particularly useful for individuals with diabetes, heart disease concerns, or inflammatory conditions.
The combination of fibre, protein and fat in almonds plays a crucial role in stabilising blood glucose, according to registered dietitian nutritionist Dawn Jackson Blatner.
Research involving Asian Indian participants demonstrated that consuming 20 grams of almonds half an hour before eating resulted in notably reduced post-meal blood sugar readings and enhanced glucose control.
Dawn explained to EatingWell: "The trio of protein, fibre and fat in almonds helps keep blood sugar levels steady."
Additionally, almonds provide zinc and magnesium, minerals essential for processing carbohydrates that could improve the body's response to insulin, making the nutritional components in almonds particularly beneficial for diabetes management.
In addition, the nuts have demonstrated significant cardiovascular benefits through their impact on cholesterol levels.
This is primarily thanks to phytosterols, plant-based compounds that actively reduce low-density lipoprotein (LDL) cholesterol. Decreased LDL cholesterol correlates with lower heart disease risk.
What's more, studies indicate that consistent almond consumption also reduces diastolic blood pressure readings, addressing another cardiovascular risk factor when elevated.
To maximise these cardiovascular advantages, nutritionists suggest simple dietary swaps, such as choosing almond butter over traditional butter for toast.
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Almonds may stabilise blood sugar levels
| GETTYBeyond the cardiometabolic benefits of almonds, medical experts have recognised their potential for managing arthritis symptoms through their anti-inflammatory effects.
Dr Sheetal DeCaria, a dual board-certified pain specialist with integrative medicine expertise who leads Revitalize Medical Center, recommended them for patients experiencing arthritis discomfort.
"Grab a handful of almonds. Almonds can help with arthritis due to their anti-inflammatory and antioxidant properties," Dr DeCaria told GB News.
Supporting this recommendation, a comprehensive review of research revealed that almond consumption substantially lowered inflammatory blood markers, specifically C-reactive protein and interleukin-6.