Indian Dietetic Association Telangana Chapter Hosts Session Highlighting Health Benefits of Almonds

Sheela Krishnaswamy, Nutrition and Wellness Consultant, led the discussion, sharing insights on the health benefits of almonds. She highlighted three recent research studies, funded by the Almond Board of California and conducted by Dr. Mark Kern, Dr. Alison Coates and Dr. Anoop Misra. The studies revealed the myriad health benefits of incorporating almonds into daily diets, specifically the important role the powerhouse of nuts play in managing muscle recovery and how almonds can help regulate blood sugar levels, making them beneficial for those with prediabetes.

The educational event was followed by a panel discussion, including panelists Sheela Krishnaswamy, Nutritionist and Wellness Consultant. The discussion was moderated by Ms. Harita Shyam B, Chief Dietitian, Apollo Hospitals, Sunita Philip, Chief Dietician, Yashoda Hospitals and Nagamalleshwari, Chief dietician, Star Hospital's Nanakramguda.

The session began with Krishnaswamy speaking about the findings from a study by Dr. Mark Kern, PhD, RD, CSSD, a professor at San Diego State University. The study found that consuming two ounces of almonds daily for eight weeks helped reduce pain, enhance muscle strength, and minimize muscle damage after exercise, in healthy or mildly overweight adults. The findings suggested that regular almond consumption aids recovery by reducing pain and muscle damage while improving muscle performance. Additionally, the study showed that almonds play a role in reducing muscle soreness, which may help individuals stay consistent with their workouts.

Commenting on the muscle recovery studies, Krishnaswamy, said, "As a nutritionist, I often highlight the importance of combining regular exercise with balanced nutrition for overall health. Staying active is essential, but what you eat especially pre and post your workouts can make a big difference in how your body recovers. Almonds are a great addition to your diet as they are a natural source of protein and help with muscle recovery. Packed with 15 key essential nutrients — including healthy fats, dietary fiber, zinc, magnesium - almonds are a great addition to the daily diet and should be everyone’s go-to snack for the health benefits they offer.”

Another study with 140 individuals aged 25 to 65, led by Dr. Alison Coates, published in Obesity, examined how almonds impact weight loss and heart health. Participants followed a calorie-restricted diet for three months, either including almonds or high-carb snacks, followed by a six-month weight maintenance phase. The almond group consumed 15% of their daily energy intake from unsalted, whole almonds, while the other group received the same amount of energy from carbohydrate-based snacks. Both groups lost approximately 7 kg in the first three months and additional 1 kg over the following six months. The findings suggest that almonds can support weight loss and long-term weight maintenance as effectively as other snacks, with the added benefit of improving heart health.

Commenting on the Coates study, Krishnaswamy said, “This study clearly shows that incorporating almonds into the diet can be highly beneficial for individuals aiming to manage their weight in a healthy and sustainable way. Almonds are rich in protein, dietary fiber, healthy fats, vitamin E, calcium, and magnesium —nutrients that support overall health. These nuts also offer satiety, which helps promote a feeling of fullness and reduce the likelihood of overeating, thereby aiding in effective weight management. Whether added to meals or enjoyed as a snack, almonds are a nutrient-dense, satisfying, and heart-healthy choice for daily consumption.

Talking about the third study led by Dr. Anoop Misra, Professor and Chairman of the Fortis-C-DOC Centre of Excellence for Diabetes, Metabolic Diseases, and Endocrinology in New Delhi, Krishnaswamy emphasized the crucial role almonds play in managing blood sugar levels effectively. The study found that some individuals with prediabetes experienced a return to normal blood sugar levels when they consumed 20 g of almonds about 30 minutes before every meal.

Commenting on the Misra study, Krishnaswamy said, “As the study highlights, incorporating almonds into the diet can be beneficial for individuals managing diabetes or pre-diabetes. Almonds are rich in dietary fiber, protein, healthy fats, vitamin E, calcium, and magnesium — nutrients that support overall health and well-being. Their fiber and fat content increase satiety and help curb frequent snacking, while their low glycaemic index and nutrient profile support better blood sugar management. These versatile and convenient nuts can be eaten in any form — raw, roasted, soaked, or added to various dishes - and enjoyed at any time of the day. Easy to carry, they make for a practical and nutritious option, wherever you go.”

The session and panel discussion emphasized how almonds support overall health, from enhancing exercise recovery to promoting better glycaemic control. Packed with essential nutrients, Almonds may help manage blood sugar levels, support weight management, and improve heart health. Their versatility makes them a convenient and nutritious addition to any diet.