( study published in the Journal of Nutri...)Be True to Your Heart With a Handful of Almonds,Health

study published in the Journal of Nutrition, researchers gave healthy men and women four different test meals, each containing 50 grams of carbohydrate. The control test meal contained white bread. The second meal contained white bread and 60 grams of almonds. The third meal contained parboiled rice, and the fourth meal contained instant mashed potatoes. All meals were balanced for fat, protein and calories. Blood sugar and insulin levels were tested following each of the meals. Results showed that subjects who ate the almond meal had significantly lower rises in blood sugar and insulin levels afterwards.

Almonds play a key role in a cholesterol lowering eating plan. A one year study showed that eating a certain combination of heart-healthy foods, including almonds, oatmeal, lean meats and fish can help reduce LDL cholesterol, or “bad” cholesterol as much as a cholesterol-lowering drug. This combination is called the Portfolio Eating Plan.

The study, published in the American Journal of Clinical Nutrition (AJCN), builds off previous tightly controlled clinical studies and was designed to answer the question of what happens when people follow the Portfolio Eating Plan in a real world setting for one year. For those subjects who closely followed the eating plan, they were able to lower their bad cholesterol levels by more than 20 percent.Cholesterol reduction was even seen in those subjects who followed the plan less closely. Researchers noted that compliance for almonds was high with a majority of patients eating a handful of almonds a day.

Almonds are a satisfying snack that may help with weight maintenance. Weight control is an important step on the road to a healthy heart. However, in the pursuit of weight loss, feelings of deprivation and hunger often get in the way. These feelings are seen as the opponent of many dieters and often cited as the reason for throwing in the towel on weight loss efforts. That’s why many researcher
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