Can eating almonds daily help control blood sugar in Asian Indians?

 Studies show that consuming almonds can help improve metabolic health by reducing 'bad' cholesterol and increasing beneficial gut bacteria

The Week, April 17, 2025  :  Struggling to control your blood sugar? A recent study revealed that consuming almonds daily can help control blood sugar levels in specific populations, such as Asian Indians. 

While comparing the already existing studies on almonds and cardiometabolic health, a team of researchers and physicians said that almonds can help improve metabolic health by reducing 'bad' cholesterol and increasing beneficial gut bacteria.

The study was published in the journal, ‘Current Developments in Nutrition’. It details the role of almonds as a heart-healthy, weight-supporting, and gut-friendly food. 

Experts have pointed out that among Asian Indians, the rising rates of cardiometabolic diseases are a concern. Dr Anoop Misra, chairman of Fortis Centre for Diabetes, Obesity and Cholesterol, told PTI that the findings of the study can potentially benefit specific populations. 

Consuming almonds was found to lower LDL, or 'bad' cholesterol by five units, and diastolic blood pressure in small but significant amounts of 0.17-1.3 mmHg.

Eating almonds daily can help reduce fasting blood glucose and HbA1C, especially in Asian Indians with pre-diabetes. 

The authors also highlighted the role of almonds in weight loss. “There was some evidence that almond consumption of (more than) 50 grams per day may have led to small reductions in body weight in some study participants,” they wrote. 

Also, by promoting the growth of healthy gut bacteria and increasing the production of short-chain fatty acids, almonds can help in gut health. 

Almonds also play a crucial role in one’s balanced diet. They are rich in proteins, fibre and heart-healthy unsaturated fats. Also, proteins in almonds help in post-workout muscle recovery.