Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. In addition to healthy fats and vitamin E, a quarter-cup of almonds contains almost 99 mg of magnesium , plus 257 mg of potassium.
Almonds not only have a low glycemic index but actually lower blood sugar. Eating almonds along with a high glycemic index food significantly lowers the glycemic index of the meal and lessens the rise in blood sugar and insulin levels after eating. This directly lowers the risk of diabetes and heart disease.
Eat a small handful of raw almonds with each meal. They are great in oatmeal, and on salads. Great with raisins as a snack.