A recent study published in the journal Current Developments in Nutrition found that eating almonds daily can actually keep your blood sugar levels in control. This is specifically true for the population like "Asian Indians". This was done by an international team of researchers who analysed previously published research on almonds and cardiometabolic health. They found that almonds can, in fact, help improve metabolic health by reducing 'bad' cholesterol and increasing beneficial gut bacteria.

The team also published as a consensus article which also reinforced almond's role as a heart-healthy, weight-supporting and gut-friendly food.

What Do The Experts Say?

Dr Anoop Misra, who is the chairman of Fortis Centre for Diabetes, Obesity and Cholesterol, and study author told PTI that the findings also revealed how almonds can benefit specific population. The population in concern is Asian India, where rising rates of cardiometabolic diseases are a concern.

Healthy Heart - A Key Benefit of Almond

Almonds have been found to lower LDL cholesterol—often referred to as 'bad' cholesterol—by around five units. They also lead to small but significant reductions in diastolic blood pressure, in the range of 0.17 to 1.3 mmHg. These changes, though modest, can add up over time and contribute to better cardiovascular health.

Better Blood Sugar Control

For people with pre-diabetes, especially Asian Indians, daily almond consumption can help lower fasting blood glucose and HbA1C levels. This suggests that almonds may play a role in managing or even delaying the onset of type 2 diabetes. The study pointed out that almond intake improves glycemic response in this population group without contributing to weight gain.

No, Almonds Don’t Cause Weight Gain

A common misconception is that almonds lead to weight gain due to their fat content. However, researchers found that consuming more than 50 grams of almonds per day could actually lead to a slight reduction in body weight. Dr. Anoop Misra explained that the protein, fiber, and healthy fats in almonds keep people fuller for longer, helping to manage appetite and reduce overall calorie intake.

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Support for Weight Loss Efforts

When paired with a balanced diet and regular physical activity, almonds can be part of a healthy weight loss strategy. Dr. Misra noted that almonds help stabilize energy levels and minimize fluctuations in hunger, making it easier for people to stick to their nutrition plans.

A Healthy Gut Boost

Almonds also have a positive effect on gut health. They help increase the population of healthy gut bacteria and boost the production of short-chain fatty acids, which are linked to better metabolic function. According to the researchers, these gut-related benefits can indirectly help reduce excess body fat.

Far from being a guilty pleasure, almonds are a nutrient-rich food that can support heart health, blood sugar control, weight management, and even gut health. Whether you're looking to improve overall wellness or manage specific health conditions, a handful of almonds a day might just do the trick.

A diet backed by scientific research may help people slim down while also bringing down high blood pressure. For those who have been told by their GP to lose weight, there are several eating plans and everyday changes that can support steady, healthy weight loss. One well-known approach is the DASH diet, created by researchers in the United States. Designed by the National Heart, Lung, and Blood Institute to help manage blood pressure, it has previously been described as the “best heart-healthy diet” and the “best diet for high blood pressure.”

DASH Diet Found To Significantly Lower High Blood Pressure

The plan advises cutting back on salt while prioritising nutritious foods such as fruit, vegetables, and whole grains. According to nutritionist and author Robert Hobson, who wrote Unprocess Your Life, this way of eating may also support weight loss.

Speaking to Saga Magazine, Hobson explained: “The DASH (Dietary Approaches to Stop Hypertension) diet is similar to the Mediterranean diet, as it focuses on fruits, vegetables, lean protein, and keeping salt, sugar, and fat intake low. Research shows it can significantly reduce high blood pressure. Although it wasn’t created as a weight-loss plan, many people following DASH do end up losing weight.”

Many people report losing weight while following the DASH diet, particularly if they also lower their overall calorie intake. Studies suggest weight loss can range from modest to more noticeable levels, with one piece of research showing an average loss of 3.8kg in eight weeks when compared with other diets. This is often because the DASH diet centres on low-calorie foods like fruit and vegetables. Long-term commitment is key for lasting benefits, according to The Mirror.

What Is The DASH Diet?

The National Heart, Lung, and Blood Institute explains that no special or hard-to-find foods are needed to follow the DASH diet. Instead, people are encouraged to eat specific portions from each food group, based on their daily calorie requirements. The diet also stresses choosing foods that are low in saturated and trans fats, as well as lower in sodium.

DASH Diet: What Does The Plan Recommend?

• Eating plenty of vegetables, fruits, and whole grains
• Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
• Limiting foods high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils like coconut, palm kernel, and palm oils
• Cutting back on sugary drinks and sweet foods

Further guidance is available online, and the British Heart Foundation also offers advice and recipe ideas for those following the DASH diet. Outlining the potential benefits, the charity notes on its website: “A large study published in 2019 in the journal Nutrients reviewed seven meta-analyses, including 15 observational studies and 31 controlled trials, on the DASH diet.

“It found the diet was associated with a 5.2mmHg reduction in systolic blood pressure, which is the top number, and a 2.6mmHg reduction in diastolic blood pressure, the bottom number.”

The NHS states that the recommended daily calorie intake is around 2,500 calories for men and 2,000 calories for women. Anyone with health concerns should always speak to their GP.

For maintaining a balanced, healthy diet, the NHS advises: “If you’re eating foods and drinks high in fat, salt, or sugar, try to have them less often and in smaller portions. Aim to eat a wide variety of foods from the five main food groups to ensure you get a broad range of nutrients.”

Colorectal cancer impacts around 1.9 million people every year, noted the World Health Organization (WHO) as per its 2022 data. However, your diet could in fact help you reduce your chances of getting colorectal cancer. Dr Andy Gaya, a consultant clinical oncologist at the Cornwall Hospital in London writes for The Telegraph, UK, and has come up with a food guide that could reduce one's risk of colon cancer.

Home Cooked Foods Over Instant Meals

Dr Gaya points out that ultra-processed foods are high in sugar, salt, and saturated fat. These food are also low in fiber, so if you eat a lot of it, you would get obese, which could lead to cancer, including bowel cancer. As, studies often link obesity with cancer. Furthermore, the chemicals in these foods, whether the preservatives or additives and artificial sweeteners could increase your risk of cancer, as many tests have shown that they contain carcinogens.

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Swipe Your White Sliced Bread For Wholemeal

Doctor points out that eating more fiber is important. He notes that on an average the fiber intake of people in UK is lower than the recommended 30 grams a day. How to know your fiber intake is low? You are prone to constipation.

If someone is prone to constipation, the doctor explained, "then the toxins are being retained in your body for longer and that can cause inflammation which plays a key role in cancer formation". He says that keeping your bowel moving more efficiently could reduce your colon cancer risk.

Fiber also helps toxin chemicals pass through the system quicker.

Toss Your Pork And Lamb Chops For Turkey Or Chicken Breast

From time and again, many studies have shown that eating a lot of red meat could increase your risk of cancer. While no one has defined what quantity is safe for consumption of red meat, points out Dr Gaya, however, eating it regularly could increase your risk of colon cancer by 10 to 20%.

This happens because of the breakdown in the digestion of red meat that cause cancer by damaging the DNA in the cells lining in the bowel and also causing chronic inflammation.

Halloumi Over Salami

Halloumi is a firm, salty, semi-hard cheese from Cyprus, which is made from sheep's and goat's milk. Processed meat like salami is high in saturated far, salt and "marinated in preservatives". This is why colon cancer could be more prone to those who eat such diets on a regular basis. Chemicals like nitrates and nitrites are added further during cooking.

Glass Of Kefir Over Sweetened Yogurt

Yogurt sells well as it is tagged a probiotic, but sweetened yogurt could actually do you more harm than good. While probiotics help with the balance of bacteria in your gut, sweetened yogurt does no good. In fact, it can throw the balance off, increase risk of diabetes. Kefir on the other hand, helps maintain the balance of your gut microbiome, which could play a huge role in surveillance against cancer.

Porridge And Fruits Better Than Sugary Cereal

While cereal may be sold as a healthier breakfast option, it is high in sugar, and could cause chronic inflammation. Cancer grows best when there is chronic inflammation, and could cause mutations.

Seeds are one of the easiest foods to snack on. They are portable, crunchy, and packed with nutrients. But with so many options available, choosing the right one can feel confusing.

If you are deciding between two popular choices, flaxseeds and pumpkin seeds, it helps to know that they differ quite a bit in terms of protein, fiber, and overall health benefits.

Flaxseeds are small, with a mild, slightly nutty flavour, as explained earlier by Natalie Rizzo, a registered dietitian and nutrition editor at TODAY. Pumpkin seeds, on the other hand, have been ranked by Rizzo as one of the healthiest seeds you can eat, mainly because they are rich in essential minerals such as zinc, magnesium, and iron. Both seeds are nutritious, but each shines in its own way. Here is a closer look at how they compare.

How Nutritious Are Flaxseeds?

In a two-tablespoon serving of flaxseeds, you get approximately:

• 110 calories
• 4 grams of protein
• 6 grams of carbohydrates
• 6 grams of fiber
• 9 grams of fat

Pumpkin Seeds Nutrition

A one-ounce serving of roasted pumpkin seeds contains around:

• 163 calories
• 8.5 grams of protein
• 14 grams of fat
• 4 grams of carbohydrates
• 2 grams of fiber

Flax Seeds vs Pumpkin Seeds: Protein Intake

Protein plays a key role in building and maintaining muscle strength. Nutrition experts generally suggest aiming for about 20 to 40 grams of protein per meal, along with some protein-rich snacks during the day.

While both seeds offer protein, pumpkin seeds clearly come out ahead. A serving of pumpkin seeds contains more than double the protein found in a serving of flaxseeds. In fact, pumpkin seeds are among the most protein-rich seeds available, alongside sunflower and hemp seeds.

One serving of pumpkin seeds provides about 8.5 grams of protein, which is more than what you get from an egg. Flaxseeds, by comparison, offer around 4 grams per serving. If boosting protein intake is your priority, pumpkin seeds are the better option.

Flax Seeds vs Pumpkin Seeds: Fiber Intake

Fiber is best known for supporting digestion, but it also helps regulate cholesterol levels and manage blood sugar. Despite its importance, many people struggle to get enough fiber in their daily diet.

Most adults should aim for at least 25 grams of fiber a day, which can come from foods like vegetables, fruits, legumes, nuts, and seeds.

When it comes to fiber, flaxseeds have a clear advantage. Pumpkin seeds provide about 2 grams of fiber per serving, while flaxseeds deliver a much higher 6 grams per serving.

Flax Seeds vs Pumpkin Seeds: Fat Intake

Fat often gets a bad reputation, but not all fats are harmful. Healthy fats help you feel full and support heart and brain health.

Both flaxseeds and pumpkin seeds contain beneficial fats, mainly in the form of fatty acids. A serving of flaxseeds provides about 9 grams of fat, while pumpkin seeds contain around 14 grams. Both can be considered excellent plant-based sources of healthy fats that support overall well-being.

Flax Seeds vs Pumpkin Seeds: Other Nutrients

Beyond protein, fiber, and fat, both seeds contain additional compounds that support health.

Flaxseeds are especially known for their heart-protective properties. They are rich in omega-3 fatty acids and lignans, which are anti-inflammatory compounds linked to improved cholesterol levels and better blood pressure control.

Rizzo has also noted that the anti-inflammatory effects of flaxseeds, largely due to lignans, have been associated with reduced tumour growth in animal studies. Pumpkin seeds, meanwhile, stand out for their high levels of magnesium and zinc.

Flaxseeds provide about 20 percent of the daily recommended intake of magnesium, while pumpkin seeds offer an even higher amount, around 37 percent. Magnesium supports metabolism, nerve function, bone strength, and heart health, and it has also gained attention for its role in improving sleep. Zinc is equally important, as it helps strengthen the immune system and supports proper wound healing.

Pumpkin seeds also contain vitamin E, along with iron and calcium, according to registered dietitian and TODAY contributor Kristin Kirkpatrick.

Should You Eat Flaxseeds or Pumpkin Seeds?

Both flaxseeds and pumpkin seeds are nutritious, crunchy, and easy to add to meals. Whichever you choose, you will benefit from plant-based protein, gut-friendly fiber, and heart-healthy fats. Neither seed is strictly better than the other. The best choice depends on your personal health goals and how you plan to use them.

If increasing protein intake is your main aim, pumpkin seeds are the stronger option. They also work well as pumpkin seed protein powder in smoothies, which is suitable for people avoiding dairy or nuts, as previously noted by TODAY.com.

If you are focused on improving fiber intake, flaxseeds are the better pick. They can be sprinkled over yogurt, added to salads, mixed into granola, or used in baking. When ground into a meal or powder, flaxseeds can help thicken dishes like veggie burgers. When mixed with water, they form a gel that can even replace eggs in some recipes.

Because whole flaxseeds may pass through the digestive system without fully breaking down, ground flaxseeds are often recommended to help your body absorb more nutrients.

In the end, both flaxseeds and pumpkin seeds are healthy additions to your diet and can easily boost the nutritional value of your meals.