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This International Day of Yoga, include Almonds in your diet plan!


Yoga and almonds

International Day of Yoga is celebrated on 21st June every year to generate awareness about the holistic approach to health and well-being. Over the past years, celebrations through the day have included mass yoga demonstrations, with millions of people across the world coming together to practice several asanas.

Yoga imbibes the concept of whole health – which includes healthy eating, a peaceful mind and fit body. This International Yoga Day, let us look at the best way to stay fit by practicing yoga but supplementing it with the most important element – a healthy and nutritious diet.

Making small yet impactful changes to your diet, can go a long way in building overall health and aid in your Yoga routine. Adding a handful of almonds to the diet is a good way to start, as they make for a nutritious snacking option and eating them regularly may have a positive impact on your overall health. In addition to this, almonds are rich in several nutrients such as Vitamin B2, magnesium, phosphorous etc. which may help in leading a healthier lifestyle.

Speaking about the importance of leading a healthy lifestyle, Leading Bollywood actress Soha Ali Khan, said, “Yoga is one of my most preferred forms of exercise – as it has a positive impact on the body as well as the mind. To complement my yoga routine, I also follow a healthy diet and ensure eating a handful of almonds every day. Almonds are considered as Sattvic foods, and are a source of 15 key nutrients like protein, Vitamin E, magnesium etc. Additionally, almonds provide energy and according to Ayurveda, they also help in toning all body tissues.”

Stressing on the need to eat right, before beginning your journey with yoga, Sheela Krishnaswamy, Nutrition and Wellness Consultant, said, “In India, there is now an increased interest towards exploring ancient traditions of exercising or food preparation to counter lifestyle diseases. Along with practicing Yoga, it’s important to consider healthy eating, and a good way to start is by adding nutrient rich foods like almonds to the diet. Almonds may also help in weight management, and as per a study which mentioned that snacking on 42 grams of almonds every day, helped reduce belly fat and waist circumference1. ”

Emphasizing on the need to combine fitness with a healthy diet, Fitness enthusiast and Supermodel Milind Soman, said, “I am a firm believer in the power of Yoga, and practice it regularly. But I also believe it’s equally important to practice conscious and healthy eating to reap the best benefits of your yoga routine. I prefer snacking on healthier foods like almonds, instead of unwholesome or fried snacks. Almonds are light and easy to carry, making them a great snack to consume in between meals.”

Speaking specifically with regard to people suffering from diseases like diabetes, and how incorporating Yoga and a nutrient rich diet can help, Ritika Samaddar, Regional Head – Dietetics, Max Healthcare – Delhi, said “For people suffering from Type 2 diabetes, yoga can be a welcome addition, as per a study published in the Journal of Clinical and Diagnostic Research2. Along with yoga, I definitely suggest to add a daily dose of almonds to create a holistic wellness regime. Research shows that almonds, which are a source of protein and high in dietary fiber, can help in maintaining healthy blood sugar levels, may improve blood sugar control in people with type 2 diabetes and help lower the blood sugar impact of carbohydrate foods, which affects fasting insulin levels3.”

Commenting on the need to snack right, and make informed food choices, Madhuri Ruia, Pilates Expert and Diet & Nutrition Consultant, “Eating right is crucial while practicing Yoga, as proper nourishment of the body sets the foundation for a strong yoga routine. However, it’s only natural to crave for snacks from time to time. I strongly recommend almonds as they are rich in plant-based protein, and protein helps keep a person satiated. Almonds also help in regulating the hunger hormone ghrelin, which in turn works towards keeping your cravings under control.”

This World Yoga Day, let’s pledge to stay healthy by engaging in more yoga sessions along with a healthy diet!


Aman Mishra

(+91) 96505 13979                 

Sudarshan Mazumdar

1 Berryman CE, West SG, Fleming JA, Bordi PL, Kris-Etherton PM. Effects of Daily Almond Consumption on Cardiometabolic Risk and Abdominal Adiposity in Healthy Adults with Elevated LDL-Cholesterol: A Randomized Controlled Trial. Journal of the American Heart Association 2015; 4:e000993 DOI: 10.1161/JAHA.114.000993.


3 Li, S.-C., Y.-H. Liu, W.-H. Chang, C.-M. Chen, C.-Y. O. Chen, J.-F. Liu. Almond consumption improved glycemic control and lipid profiles in patients with type 2 diabetes. Metabolism 2011; 60(4): 474-9

Cohen AE, Johnston CS. Almond ingestion at mealtime reduces postprandial glycemia and chronic ingestion reduces hemoglobin A1c in individuals with well-controlled type 2 diabetes mellitus. Metabolism 2011; 60(9): 1312-1317

Mori AM, Considine RV, Mattes, RD. 2011. Acute and second-meal effects of almond form in impaired glucose tolerant adults: a randomized crossover trial. Nutrition and Metabolism 2011 28(8): 1-6