Almonds are well-known for being a healthy snack, packed with protein, fiber, healthy fats, vitamins, and minerals. Many studies have shown that consuming almonds daily can have significant health benefits.

Here are 4 proven effects that daily almond consumption has on your body:.

1. Reducing LDL Cholesterol Levels

LDL (low-density lipoprotein) cholesterol is also known as “bad” cholesterol because it can accumulate in the walls of arteries, leading to heart disease.

A study published in the Journal of Nutrition found that consuming almonds daily can reduce LDL cholesterol levels. The study showed that participants who consumed almonds (42 grams/day) for six weeks had a significant decrease in LDL cholesterol levels compared to those who did not consume almonds. (1).

2. Controlling Blood Sugar Levels

Almonds are low in carbohydrates and rich in protein and fiber, which makes them an excellent choice for people with diabetes or those at risk of developing it.

According to a study published in the Journal of Nutrition and Metabolism, consuming almonds as a snack between meals can improve postprandial glycemic control in individuals with type 2 diabetes mellitus. (2).

3. Boosting Brain Function

Almonds are an excellent source of vitamin E, which is an antioxidant that helps protect cells from oxidative stress.

A study published in the Journal of Nutrition, Health, and Aging found that consuming almonds can improve cognitive function in healthy older adults. The study showed that participants who consumed almonds (60 grams/day) for six months had significant improvements in memory and executive function compared to those who did not consume almonds. (3).

4. Supporting Weight Loss

Despite being high in calories, almonds are incredibly filling and can help you feel satiated for longer periods.

A study published in the European Journal of Clinical Nutrition found that consuming almonds as a snack can reduce hunger and improve diet quality. The study showed that participants who consumed almonds (43 grams/day) as a snack for four weeks had a significant decrease in hunger and consumed fewer calories compared to those who did not consume almonds. (4).

Conclusion

In conclusion, regular consumption of almonds can have several health benefits, including reducing LDL cholesterol levels, controlling blood sugar levels, boosting brain function, and supporting weight loss.

These benefits make almonds a great addition to a healthy and balanced diet.