**Answers to the last [Listening] episode first.**

…and the sky is clear and

bright……Where dark woods hide

secrets……and

proudas an eagle’s scream…

**I guess you already got the correct answers! And congratulations on this blessed guy who gave the correct spelling ahead of anyone else!**

**Here comes the practice for today. **

**Please LISTEN PATIENTLY. And the question goes to 3 blanks I have blanked in the script below.**

**[Script]**

A study of 50 Asian Indians with type 2 diabetes and elevated cholesterol levels found that substituting whole, unroasted almonds, which is already a **??? (1 word missing)** food in the Indian culture, for 20% of calories in a well-balanced diet significantly improved measures of heart health that are linked to type 2 diabetes, including waist circumference: an indicator of health risk associated with excess fat around the waist, waist-to-height ratio: a **??? (1 word missing)** of body fat distribution, total cholesterol: a measure of the amount of cholesterol in the blood, Triglycerides: a form of fat in the blood that can raise risk for heart disease, LDL cholesterol: the bad type of cholesterol that is a main source of cholesterol buildup and blockage in the arteries, C-reactive protein: a measure of inflammation in the body and Hemoglobin A1c: a measure of average blood sugar levels over a two to three month span.

Asian Indians have a genetic predisposition to type 2 diabetes, and these findings illustrate the multiple beneficial effects of almonds on cardiovascular risk factors that are associated with type 2 diabetes.

Another study among 33 Chinese participants with type 2 diabetes, who ate a heart-healthy diet, looked at the effect of **??? (1 word missing)** 60 grams of almonds a day on maintenance of blood sugar levels and cardiovascular disease factors.

While the almond diet offered better overall nutritional quality, neither diet with or without almonds improved blood sugar status, nor most cardiovascular risk factors as was expected. However, researchers found that among a subset of participants who had fairly well-controlled type 2 diabetes, the almond diet lowered fasting serum glucose level (which measures blood sugar levels after fasting) by 6% and HbA1c (which measures average blood sugar levels over a two or three month period) by 3%.

These results suggest that including almonds in a healthy diet may help improve long-term blood sugar levels in people with better-controlled type 2 diabetes.

**That’s all for today! Don’t forget to comment with your answers below and try to be the lucky first three.**

**See U tomorrow.**

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