Jerusalem Post

ByTAL HADAR BITAN, A CLINICAL DIETITIAN

A dietitian sets the record straight: Are almonds just a convenient snack, or a true therapeutic tool for improving blood markers?

Let’s be honest, when a dietitian tells you “Have 7 almonds as a snack,” it sometimes sounds like a worn-out cliché. The almond is much more than a “quick fix” for afternoon hunger. It is a local “superfood” that actively works for your heart, and when you know how to use it, it becomes a significant tool for balancing markers.
The secret of the almond lies in the combination of components that work in perfect synergy to protect us from within:

• Monounsaturated fatty acids (MUFA): Similar to olive oil, almonds are rich in quality fat that helps reduce “bad” cholesterol (LDL) without harming “good” cholesterol (HDL).

• Protection from oxidation (Vitamin E and polyphenols): Inside the brown skin (Do not peel it!) there is a high concentration of antioxidants that prevent cholesterol from oxidizing – A critical step in preventing the formation of atherosclerosis.
• Plant sterols and fiber: Components that “Compete” with cholesterol for absorption in the intestine and help remove it efficiently from the body.

A Boosting Player For Balancing Blood Sugar And Blood Pressure
For patients with prediabetes or diabetes, the almond is a “Work tool” for managing blood sugar levels:
• Glycemic balance: Incorporating almonds into a carbohydrate-based meal lowers the glycemic index of the meal. The combination of fiber, protein, and healthy fat prevents insulin spikes and contributes to prolonged satiety.
• Blood pressure regulation: Almonds are an excellent source of magnesium and potassium – Two essential minerals for relaxing blood vessels and maintaining normal blood pressure values.

When Is It Less Recommended?
Despite the benefits, there are two cases in which we may want to limit or be precise about consumption:
1. Tendency toward kidney stones: Almonds are rich in oxalates. For patients with a history of calcium-oxalate kidney stones, it is recommended to reduce the quantities.

2. Weight management: Almonds are a calorie-dense food. Without monitoring quantities, the health benefit may be offset due to excess calories. Remember: A fat serving is measured at about 7 almonds.

Bottom Line: There is no need to make drastic changes to enjoy the benefits of almonds. Try incorporating them wisely into your routine: Add them to your morning yogurt, snack on them alongside fruit in the evening, or sprinkle them over a rich salad.
The key is consistency and awareness of quantity. Ultimately, our health is built from the small choices we make every single day and the almond is undoubtedly one of the better choices you can make for your heart.
Tal Hadar Bitan is a clinical dietitian at Maccabi Healthcare Services, Southern District