Looking for a heart healthy, filling, nutritious snack, then look no further than a handful of almonds. This nutrient dense, flavorsome and high fiber food provides useful quantities of magnesium and calcium, both important minerals for bone building, and is an excellent source of vitamin E and heart healthy monounsaturated fat.
But for those at risk of developing type 2 diabetes, and that’s at least one in four Australians, almonds can offer much more. A recent trial found that for adults at high risk of developing type 2 diabetes, eating almonds as a snack at mid morning or mid-afternoon showed favorable benefits on blood glucose levels, as well as helping reduce feelings of hunger and the desire to eat. Those eating the almonds naturally reduced the overall amount of food that ate to compensate for the extra kilojoules from the nuts.
Other studies have found almonds can benefit heart health by reducing the ‘bad’ LDL cholesterol. As Little as seven grams a day of almonds can lower LDL Cholesterol by one per cent.
Aim for ‘Healthy handful’ or almonds – that’s about 30 grams or 25 almonds.