Rich in protein as well as fat, almonds are great for heart health or diabetes control and prevention. Recent studies have shown that they are also useful for long-term weight maintenance and obesity prevention or weight loss treatment. The best time for their consumption is the first part of the day, but more than 30 grams per day is not recommended.

Properties of almonds

Almonds are native to the Middle East, but the United States is now the largest producer of almonds. Because almonds contain so many nutrients, they have become known for their many health benefits, especially heart health.

A 28-gram serving of almonds provides 164 calories and contains:

• proteins: 6 g;

• fats: 14 g (of which 9 are monounsaturated, which contribute to the assimilation of nutrients in the body);

• carbohydrates: 6 g;

• fiber: 3.5 g;

• vitamin E: 48% of the recommended daily dose (RDA);

•manganese: 27% DSR;

• magnesium: 18% RDA;

• calcium, copper, vitamin B2, vitamin K and phosphorus.

They are a source of heart-healthy fats

Almonds contain more fat than many other foods, but they contain monounsaturated and polyunsaturated fats, which are considered healthy fats and many studies support this. These fats are good for the heart because they can lower bad cholesterol and raise good cholesterol. So if you have high cholesterol, almonds are a good snack choice.

The fiber in almonds lowers blood sugar

The amount of fiber in almonds is especially important if you have type 2 diabetes.

The fiber in almonds keeps blood sugar levels low, which reduces the risk of diabetes. Almonds are also lower in carbohydrates than other nuts, making them a good snack option for people with diabetes or those on a low-carb diet. One study concluded that almonds can be considered as part of a nutritional strategy to prevent prediabetes.

They support the health of bones and teeth

Due to the high content of calcium, almonds support the health of bones and teeth. Especially if you’re not a big dairy consumer or have a dairy sensitivity, a handful of almonds can give you the calcium you need. In addition, they contain magnesium, zinc, vitamin K and manganese.

They reduce inflammation in the body

Almonds are a good source of antioxidants, including vitamin E and flavonoids. They help protect cells from damage caused by free radicals and oxidative stress. Almonds are especially known for their high content of vitamin E, which is an antioxidant that can help protect the brain from oxidative stress and inflammation.

A new study confirms the benefits of almonds in preventing obesity

While studying how almonds can affect appetite, researchers from Australia found that almonds can help with weight loss. 106 people who underwent a 9-month nutrition program took part in the study. It involved a 3-month low-calorie diet for weight loss, followed by a 6-month controlled diet for weight maintenance.

Saturated foods like almonds help control energy and maintain weight, the researchers concluded.

“We found that people who ate almonds had changes in hormones that regulate appetite, and this could contribute to a reduction in food intake (by 300 kJ),” say the researchers of the recently published study.

They found that people who ate almonds had a 47% lower C-peptide response (which can improve insulin sensitivity and reduce the risk of diabetes and cardiovascular disease), higher levels of glucose-dependent insulinotropic polypeptide (18% higher), glucagon (39). % higher) and polypeptide responses of the pancreas (44% higher). Glucagon sends satiety signals to the brain, while pancreatic polypeptide slows digestion, which can reduce food intake, and both promote weight loss.

How many almonds can we eat when we want to lose weight?

Eating almonds in small amounts works well with most diets, but eating too many servings can cause side effects. The high content of healthy fats, protein and fiber in almonds promotes weight loss by increasing satiety. Fiber absorbs water and swells in the stomach and intestines, promoting satiety and reducing appetite. At the same time, the protein and healthy fats in almonds reduce hunger because they are slowly absorbed by the body.

The recommended serving of almonds is about 23 kernels per day (equivalent to 28-30 grams), as they are high in calories and fat. Research has shown that this almond snack works best when taken in the morning between breakfast and lunch. Eating almonds in the morning has a beneficial effect on appetite control. Study participants who received this almond snack before dinner experienced higher levels of satiety and lower levels of hunger.

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