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The best way to beat obesity — a major turn-on for heart diseases and diabetes, say experts, is by choosing your calories wisely and a nutrient-dense food. And including almonds in your diet can turn out to be a healthy habit, says Dr Karen Lapsley of the Almond Board of California (ABC).

She was in Chennai recently to attend a seminar on `Empowering Women to Wellness', conducted by FICCI Ladies Organisation (Chennai Chapter).

The ABC has even launched `Almond Might', an awareness campaign to highlight the importance of a healthy diet that contains almonds. Almonds have the potential to displace less nutrient-dense foods, says Dr Lapsley, adding that emerging research also suggests that the monounsaturated fat, protein and dietary fibre in almonds may have a satiating effect, and help control appetite and overeating.

The US Food and Drug Administration has, in fact, approved a qualified health claim for almonds' ability to lower cholesterol levels.

Dr Lapsley says that the nutrition content of almonds is consistent with the requirements of both adults and children. They contain essential micronutrients — vitamins and minerals. They are:

a good source of phosphorus and calcium, which are important minerals for bone health.

an excellent source of magnesium, manganese and vitamin B6. Magnesium and manganese aid carbohydrate metabolism, while vitamin B6 is involved in protein metabolism.

packed with monounsaturated fatty acids (MUFA) and rich in vitamin E. In fact, almonds are an ideal source of vitamin E in the alpha-tocopherol form, which is best suited for humans.

a source of antioxidants.

Dr Lapsley cites studies that show the role of almonds in combating degenerative disorders such as diabetes and heart diseases. In one study in the US, researchers found that men and women who ate about a handful (23 kernels) of almonds every day lowered their LDL cholesterol by 4.4 per cent from baseline. The decrease was 9.4 per cent in those who ate two handfuls. The cholesterol-lowering effect of almonds is similar to that of heart-healthy foods such as oats and soy, she says.

Based on current research, almonds fit easily into weight-loss plans. However, almonds should be taken as a replacement and not as an addition to the diet, she says.

Research is also on to study the cancer-fighting ability of almonds. There are early indications that almonds can help prevent colon cancer. The antioxidant polyphenols, vitamin E and dietary fibre in almonds can have a cancer fighting effect.

Interestingly, the main storage protein in almonds called amandin is not as allergenic as the proteins found in peanuts or walnuts, studies suggest.

Portfolio Eating Plan

This plan consists of a diet low in saturated fat and dietary cholesterol, combined with heart-healthy foods such as almonds, soy protein, soluble fibre and plant sterols. Research shows that the plan is as effective as cholesterol-lowering medication, says Dr Lapsley. It is also believed to help control artery-damaging inflammation, which is a risk factor for heart diseases.

According to the Plan

Sprinkle slivered almonds on your oatmeal for breakfast.

Grab a handful of whole almonds as a snack.

Throw some beans and slivered almonds on your noontime salad.

Replace your burger with a soy burger.

Have a mashed sweet potato as a side dish.

Switch to a heart-healthy fat by substituting olive oil for other fats.

A cup of soy yoghurt with slivered almonds and fruit makes a great dessert.