4.

Almonds Can Assist With Blood

Sugar Control
Nuts are low in carbs but high in healthy fats, protein and fiber.

This makes them a perfect choice for people with diabetes.

Another boon of almonds is their remarkably high amount of magnesium.

Magnesium is a mineral involved in more than 300 bodily processes, including

blood sugar control (17Trusted Source).

The current RDI for magnesium is 310–420 mg. 2 ounces of almonds provide
almost half that amount — 150 mg of this important mineral (1).

Interestingly, 25–38% of people with type 2 diabetes are deficient in

magnesium. Correcting this deficiency significantly lowers blood sugar
levels and improves insulin function (18Trusted Source, 19Trusted
Source, 20Trusted Source).

People without diabetes also see major reductions in insulin resistance when
supplementing with magnesium (21Trusted Source, 22Trusted Source).

This indicates that high-magnesium foods such as almonds may help prevent
metabolic syndrome and type 2 diabetes, both of which are major health
problems.

SUMMARYAlmonds are extremely high in magnesium, a mineral that many

people don’t get enough of. High magnesium intake may offer major
improvements for metabolic syndrome and type 2 diabetes.
5. Magnesium Also Benefits Blood
Pressure Levels
The magnesium in almonds may additionally help lower blood pressure levels.

High blood pressure is one of the leading drivers of heart attacks, strokes and
kidney failure.

A deficiency in magnesium is strongly linked to high blood pressure

regardless of whether you are overweight (23Trusted Source, 24Trusted
Source, 25Trusted Source).

Studies show that correcting a magnesium deficiency can lead to major

reductions in blood pressure (26Trusted Source, 27Trusted Source).

If you do not meet the dietary recommendations for magnesium, adding

almonds to your diet could have a huge impact.

SUMMARYLow magnesium levels are strongly linked to high blood pressure,

indicating that almonds can help control blood pressure.

6. Almonds Can Lower

Cholesterol Levels
High levels of LDL lipoproteins in your blood — also known as “bad”
cholesterol — is a well-known risk factor for heart disease.

Your diet can have major effects on LDL levels. Some studies have shown
almonds to effectively lower LDL.
A 16-week study in 65 people with prediabetes found that a diet providing
20% of calories from almonds lowered LDL cholesterol levels by an average
of 12.4 mg/dL (28Trusted Source).

Another study found that eating 1.5 ounces (42 grams) of almonds per day
lowered LDL cholesterol by 5.3 mg/dL while maintaining “good” HDL
cholesterol. Participants also lost belly fat (29Trusted Source).

SUMMARYEating one or two handfuls of almonds per day can lead to mild
reductions in “bad” LDL cholesterol, potentially reducing the risk of heart
disease.

7. Almonds Prevent Harmful

Oxidation of LDL Cholesterol
Almonds do more than just lower LDL levels in your blood.

They also protect LDL from oxidation, which is a crucial step in the
development of heart disease.

Almond skin is rich in polyphenol antioxidants, which prevent oxidation of

cholesterol in test-tubes and animal studies (30Trusted Source, 31Trusted
Source).

The effect may be even stronger when combined with other antioxidants such
as vitamin E.

One human study showed that snacking on almonds for one month lowered
oxidized LDL cholesterol levels by 14% (32Trusted Source).

This should lead to a reduced risk of heart disease over time.

SUMMARY“Bad” LDL cholesterol can become oxidized, which is a crucial
step in the development of heart disease. Snacking on almonds has been
shown to significantly reduce oxidized LDL.

8. Eating Almonds Reduces

Hunger, Lowering Your Overall
Calorie Intake
Almonds are low in carbs and high in protein and fiber.

Both protein and fiber are known to increase feelings of fullness. This can help
you eat fewer calories (33Trusted Source, 34Trusted Source).

One four-week study in 137 participants showed that a daily 1.5-ounce (43-
gram) serving of almonds significantly reduced hunger and the desire to eat
(35Trusted Source).

Numerous other studies support the hunger-fighting effects of nuts (36Trusted

Source).

SUMMARYWhile nuts are low in carbs, they are high in protein and fiber.
Studies show that eating almonds and other nuts can increase fullness and
help you eat fewer calories