http://www.medicalnewstoday.com/medicalnews.php?newsid=57995&nfid=nl

Note from Jan:  Finally research is catching up to Hulda Clark, who adivsed
us to eat raw almonds years ago.

Study: Almonds May Protect Against Heart Disease, Diabetes Risk
In the midst of holiday feasting on starchy, sugary foods, new research
provides valuable insight into the long-term as well as the immediate
short-term health impact of almonds.

A study published today in the Journal of Nutrition found that eating
almonds may play a role in avoiding blood sugar spikes after consuming a
carbohydrate-rich meal of foods that raise blood sugar levels. Additionally,
eating almonds helps prevent oxidative stress.

"We found that eating almonds can have a significant impact in blunting the
gylcemic and insulin responses of the body when fed with a carbohydrate
meal," said co-author Dr. Cyril Kendall from the University of Toronto.

"Almonds have already been found to reduce LDL cholesterol levels and
contain a variety of important nutrients," he said. "This new research shows
that incorporating almonds in the diet may help in the management of blood
glucose levels and the onset of such illnesses as diabetes, while promoting
a healthy heart."

Refined carbohydrates such as white bread -- a popular staple of the
American diet -- can significantly raise blood sugar levels in the body,
which in turn releases harmful free radicals in the bloodstream. This can
cause damage to cells, which is involved in the development of heart disease
and diabetes.

Heart disease is the world's the number one cause of death(1), and high
blood glucose causes three million deaths worldwide annually(2). With that
in mind, new evidence is welcome on small, enjoyable lifestyle changes that
can help make a big difference in one's health.

How the Study Worked

Researchers gave healthy men and women four different test meals, each
containing 50 grams of carbohydrate. The control test meal contained white
bread. The second meal contained white bread and 60 grams of almonds. The
third meal contained parboiled rice, and the fourth meal contained instant
mashed potatoes.

The parboiled rice and mashed potato meals were balanced with the almond
meal for fat, protein, and total energy, with the addition of fat (unsalted
butter), and protein (medium cheddar cheese). Participants ate the test
meals on five different occasions and then had their blood drawn to check
glucose, insulin and antioxidant levels.

The subjects who ate the almond meal and parboiled rice meal showed
significantly lower rises in blood sugar afterwards. Further, the group who
ate almonds showed the least amount of damage from free radicals in their
blood samples.

The study may provide implications for weight management as well as heart
health, as high blood sugar levels often lead to a feeling of hunger that
prompts people to eat more than they should.

A one-ounce, 160-calorie handful of almonds is an excellent source of
vitamin E and magnesium, a good source of protein and fiber, and offers
potassium, calcium, phosphorous, iron, and heart-healthy monounsaturated
fat.

(1) Global and Regional Mortality from Ischaemic Heart Disease and Stroke
Attributable to Higher-Than-Optimum Blood Glucose Concentration: Comparative
Risk Assessment. Danaei G, Lawes CM, Vander Hoorn S, Murray CJ, Ezzati M.
The Lancet - Vol. 368, Issue 9548, 11 November 2006, Pages 1651-1659.

(2) Blood Glucose Levels: Facing a Global Crisis. Avendano M, Mackenbach J.
The Lancet - Vol. 368, Issue 9548, 11 November 2006, Pages 1631-1632.

Summary of Published Study:

Journal: The Journal of Nutrition, December 1, 2006.

Research Organizations: Clinical Nutrition and Risk Factor Modification
Center; Department of Medicine, Division of Endocrinology and Metabolism,
St. Michael's Hospital, Toronto, Canada; Departments of Nutritional
Sciences, and Medicine, Faculty of Medicine, University of Toronto, Toronto,
Ontario, Canada; Department of Public Health, University of Parma; Parma,
Italy; and Biopolymers Group, School of Biomedical and Health Sciences,
King's College London, University of London, London, United Kingdom.

Study Title: Almonds Decrease Postprandial Glycemia, Insulinemia, and
Oxidative Damage in Healthy Individuals.

Authors: David JA Jenkins MD, PhD, Cyril WC Kendall, PhD, Andrea R Josse,
MSc, Sara Salvatore, PhD, Furio Brighenti PhD, Livia SA Augustin, MSc, Peter
R Ellis, PhD, Edward Vidgen, BSc, A. Venket Rao, PhD.

Objective: Assess the effect of decreasing postprandial glucose excursions
on measures of oxidative damage.

Subjects: 15 healthy individuals, seven men and eight women

Study Description: Subjects ate 2 bread control meals and 3 test meals:
almonds and bread; parboiled rice; and instant mashed potatoes, balanced in
carbohydrate, fat, and protein, using butter and cheese. Blood samples were
obtained at baseline and for 4 h postprandially.

Results: Glycemic indices (38 +/- 6) for the rice and almond meals (55 +/-
7) were less than for the potato meal (94 +/- 11) (P<0.003), as were the
postprandial areas under the insulin concentrations time curve (P<0.001). No
postmeal treatment differences were seen in total antioxidant capacity.
However, the serum protein thiol concentration increased following the
almond meal (15 +/- 14 mmol/L), indicating less oxidative protein damage,
and decreased after the control bread, rice, and potato meals (-10 +/- 8
mmol/L), when data from these 3 meals were pooled (P=0.021). The change in
protein thiols was also negatively related to the postprandial incremental
peak glucose (r=-0.29, n=60 observations, P=0.026) and peak insulin
responses (r=- 0.26, n=60 observations, P=0.046). Therefore, lowering
postprandial glucose excursions may decrease the risk of oxidative damage to
proteins. Almonds are likely to lower this risk by decreasing the glycemic
excursion and by providing antioxidants. These actions may relate to
mechanisms by which nuts are associated with a decreased risk of CHD.

Funding: Supported by the Natural Sciences and Engineering Research Council
of Canada (NSERC); the Canada Research Chair Endowment of the Federal
Government of Canada; and the Almond Board of California.

The Almond Board of California administers a grower-enacted Federal
Marketing Order under the supervision of the United States Department of
Agriculture. Established in 1950, the Board's charge is to promote the best
quality almonds, California's largest tree nut crop. For more information on
the Almond Board of California or almonds, visit
http://www.AlmondsAreIn.com.