PUNE: To engage with nutrition and dietetics students, Symbiosis School of Culinary Arts and Nutritional Sciences and the Almond Board of California hosted a session on the benefits of almond consumption. The session, led by Nutrition and Wellness Consultant Sheela Krishnaswamy and attended by Director and Professor Atul A. Gokhale and his team of faculty and students, Symbiosis School of Culinary Arts and Nutritional Science, focused on highlighting three recent research studies. The research, funded by the Almond Board of California and led by Dr Mark Kern, Dr. Oliver C. Witard, and Dr. Anoop Misra, revealed the significant health benefits of adding almonds to a daily diet. The studies highlighted almonds’ role in managing prediabetes and supporting muscle recovery.
Ms. Sheela Krishnaswamy spoke about adding a handful of almonds to the daily diet to positively impact blood sugar levels in individuals with prediabetes. She touched upon the role of almonds in muscle recovery based on findings from two studies.
Ms. Krishnaswamy initiated the educational programme with a discussion on the results of a study by Dr. Mark Kern, PhD, RD, CSSD, a professor at San Diego State University. The research found that eating two ounces of almonds daily for eight weeks reduced pain, improved muscle strength, and limited muscle damage after exercise in healthy or mildly overweight adults. They also helped lower muscle fatigue, making it easier for individuals to stay consistent with their workouts.
Similarly, a study by Dr. Oliver C. Witard, Senior Lecturer at King’s College London, published in Frontiers in Nutrition, said that snacking on almonds for eight weeks reduced muscle soreness after exercise and supported muscle function. The research highlighted almonds as a helpful snack for improved exercise recovery and performance, especially in mildly overweight, middle-aged adults.
Commenting on muscle recovery, Ms. Sheela Krishnaswamy said, “Staying active and eating well are both key to good health. What you eat plays a big role in how well your body recovers after exercise. Almonds, which are naturally rich in protein, make for a great snack before or after a workout. They support muscle repair and help with recovery. Almonds are also packed with 15 essential nutrients, including healthy fats, vitamins, and minerals, which help overall well-being. Research further revealed that almonds can aid muscle recovery, making them a smart choice for anyone with an active lifestyle.”
Talking about another 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, Ms. Krishnaswamy highlighted the important role that almonds play in managing blood sugar levels. The research found that some individuals with prediabetes who added almonds to their diet returned to normal blood sugar levels. It also revealed that eating 20 grams of almonds about 30 minutes before a meal improved glycaemic control compared to those who did not eat almonds before meals.
Commenting on the findings, Ms. Sheela Krishnaswamy said,“With diabetes cases increasing in India, it’s important to focus on healthier eating habits. The study showed that including almonds in a balanced diet can help manage prediabetes more effectively. Almonds contain nutrients that can help reduce the blood sugar spike from carbohydrate-rich meals while improving fasting insulin levels. Almonds are a smart snack choice, and choosing almonds over less nutritious snacks can also support heart health and help with weight control.”
The session and panel discussions highlighted how almonds can support overall health, from improving muscle recovery to managing blood sugar levels. Packed with essential nutrients, almonds can aid in blood sugar and weight control, and promote heart health, making them a practical and nutritious addition to any diet.
The recent research studies conducted by the Almond Board of California have consistently shown the numerous health benefits associated with incorporating almonds into one’s diet. The nutrient profile of almonds not only makes these nuts a perfect snacking option but also a great addition before meals. 28 g of almonds provide 6 grams of protein, 12.44 grams of unsaturated fat, 3.5 grams of dietary fiber, and 7.27 grams of vitamin E. Additionally, almonds are recognized for their antioxidant and anti-inflammatory properties, attributed to their content of polyphenolic compounds like flavonoids and proanthocyanidins, making them an excellent addition to one’s diet.