Almond Emerging as Central to Health
By Bae Ji-sook
Staff Reporter
Almonds, a staple snack on nights out and used in many dishes, are emerging as central plank of a healthy diet.
According to a U.S. Food and Drug Administration report, the nut has a positive effect on people who have heart conditions.
Eating about 28 grams of almonds per day for more than a month could help lead to a drop in cholesterol levels by 4.4 percent thanks to what are considered anti-oxidants in its skin.
``Though nuts contain abundant fat, the fibers stop it from affecting cholesterol and other indexes,'' explained professor Ahn Ji-hyun of Chung Ang University Medical Center.
He said that while he can't be certain an almond should be considered a whole food ― one that is unprocessed and unrefined ― he believes it is effective in preventing Alzheimer disease, cancer and cardiovascular diseases. ``There are study results showing that almonds help people with type two diabetes,'' he said.
Some experts suggest that almonds can be effective in weight loss programs ― going against the convention that nuts contain high levels of fat, thus will lead to weight gain.
The British Journal of Nutrition said 20 overweight females who ate 300 calories worth of almonds per day for 10 weeks showed no increase in bodyweight.
Richard Waycott, the CEO of the Almond Board of California, suggests a diet incorporating almonds that could lead to a healthy lifestyle.
He said that for breakfast, people could opt for tofu porridge with brown rice; broccoli with avocado sauce; and a strawberry smoothy with sliced almonds.
For lunch, steamed barley with peas; soy sauce soup with tofu; sliced Korean leek with almonds; beef sirloin with vegetables; steamed sweet potatoes and sliced apple.
And for dinner, steamed African millet, potatoes and tofu soup; avocado with soy sauce; chopped almonds and burdock; baked seaweed and codfish and some kimchi.
Waycott said the board would conduct further research in Korea in order to prove the ``effects and functions'' of almonds on the human body. ``Almonds were considered a posh snack till now, but as you can see, it is directly linked to a human's well-being,'' he added.