Almonds have been used both as a food and as a medicine for centuries. They contain a wide variety of nutrients. People who regularly eat tree nuts like almonds have lower levels of cholesterol, according to an April 2011 report in "Nutrition Reviews." The mechanism underlying this improvement remains unknown. Nuts affect the endocrine system, so almonds might achieve their effects by changing your hormone levels. Almonds cause allergic reactions in some people. Speak with your doctor before consuming large amounts.
Adiponectin
The prevalence of diabetes continues to increase worldwide. Eating almonds helps people with diabetes manage their blood sugar, according to an April 2011 article in "Metabolism." Scientists do not yet understand how almonds control sugar levels. Almonds appear to trigger the release of substances from bodily tissues -- special hormones that lower blood sugar. A clinical trial described in the March 2011 edition of the "European Journal of Clinical Nutrition" tested this hypothesis in women with ovary disease. Patients received daily portions of almonds for six weeks. Relative to baseline, this regimen enhanced levels of adiponectin -- a hormone known to regulate sugar level and body weight. It also tended to reduce masculine hormones such as testosterone. The participants did not experience negative reactions from eating the almonds.
Insulin
Almonds also affect other hormones that play an important role in sugar regulation. Eating carbohydrates -- a broad range of sugars -- causes your body to release the pancreatic hormone insulin. Combining carbohydrates and almonds reduces circulating levels of blood sugar, according to a March 2007 report in "Metabolism." This finding suggests that almonds might suppress insulin release. A study presented in the June 2010 edition of the "Journal of the American College of Nutrition" evaluated this idea in patients with diabetic symptoms. The adults consumed 2 oz. of almonds per day for 16 weeks. Relative to controls, subjects eating almonds had lower levels of insulin. Almond intake also reduced cholesterol scores, and it did not cause side effects.
Cholecystokinin
Consuming almonds affects stomach hormones such as cholecystokinin as well. This substance plays an important role in digestion -- it generates feelings of fullness. Eating almonds for breakfast reduces your appetite throughout the day, according to a January 2011 article in "Nutrition and Metabolism." This effect may be caused by increases in cholecystokinin. An experiment offered in the November 2004 issue of the "American Journal of Clinical Nutrition" tested this hypothesis in healthy women and men. The subjects received a single meal laden with almond oil. Compared to baseline, this treatment increased cholecystokinin and satiety. The effect, however, appeared only in women. Neither gender reported allergic reactions.
Glucagon-Like Peptide 1
Chewing almonds breaks down their cell walls, allowing the release of special nutrients, according to a September 2004 review in the "American Journal of Clinical Nutrition." Almond mastication also triggers the release of hormones. An investigation published in the March 2009 edition of that same journal measured the impact of chewing almonds on glucagon-like peptide 1, or GLP-1. This gut hormone increases insulin, decreases appetite and slows digestion. In the study, participants chewed a mouthful of almonds either 10, 25 or 40 times. Greater chewing caused greater release of GLP-1. The authors speculated that greater chewing released more lipids from the nuts. This release then enhanced both GLP-1 and feelings of fullness.
References
- "Nutrition Reviews"; Effects of Almond Consumption on the Reduction of LDL-Cholesterol; Claire E. Berryman, et al.; April 2011
- "Metabolism"; Almond Ingestion at Mealtime Reduces Postprandial Glycemia and Chronic Ingestion Reduces Hemoglobin A(1c) in Individuals with Well-Controlled Type 2 Diabetes Mellitus; Ashley E. Cohena and Carol S. Johnston; April 2011
- "European Journal of Clinical Nutrition"; Differential Effects of Walnuts vs Almonds on Improving Metabolic and Endocrine Parameters in PCOS; Swati Kalgaonkar, et al.; March 2011
- "Metabolism"; Almonds and Postprandial Glycemia -- A Dose-Response Study"; Andrea R. Josse, et al.; March 2007
- "Journal of the American College of Nutrition"; Almond Consumption and Cardiovascular Risk Factors in Adults With Prediabetes; Michelle Wien, et al.; June 2010
- "Nutrition and Metabolism"; Acute and Second-Meal Effects of Almond Form in Impaired Glucose Tolerant Adults; Alisa M. Mori, et al.; January 2011
